This is a question I get asked all the time from people of all walks of life.
“If you had to recommend your top supplements to boost health in general, what would you recommend?”. In a confusing and polarising world of nutrition, I enjoy the simplicity of the question.
It is, however, a difficult question to answer. The below will cover most needs for most people. What I mean by that is if you are struggling with a particular nutritional deficiency, or hormonal imbalance or genetic anomaly for example, then you will undoubtedly require a supplement protocol that caters to your individual needs for optimal health.
Whilst I believe a personalised functional approach to health is key, if you simply just want to boost your overall health, have a little bit more energy, and support the foundations of health long-term, the below supplement suggestions are a great place to start.
Omega 3
To put it simply, the majority of the UK population do not eat enough fatty fish1. In fact, studies show that only a quarter of the UK population are oily fish consumers, leading to an overwhelming percentage of the population at risk of omega 3 deficiency.
Fatty acids are a dietary requirement, because we cannot produce them endogenously. We must, therefore, consume them through diet or supplementation to meet a whole host of vital health benefits, including:
- Brain health – studies show that omega 3 deficiency can lead to depression, cognitive decline, and blood flow to the brain2. Studies are also pointing to a potential link between chronic omega 3 deficiency and an increased risk of dementia, making supplementation of this nutrient a serious consideration3.
Omega-3
- Its potent anti-inflammatory properties also make it a vital nutrient for skin health. If you suffer with dry or inflamed/irritated skin, then omega 3 is a non-negotiable for your daily supplement toolkit.
- Omega 3 has even been shown to potentially delay age-related macular degeneration (AMD) when taken long-term4.
- They make up a component of the lipid membrane which surrounds all bodily cells, helping to protect cells from damage.
Studies are also pointing to a potential link between chronic omega 3 deficiency and an increased risk of dementia, making supplementation of this nutrient a serious consideration5.
Magnesium
Again, magnesium deficiency is one of the top nutrient deficiencies here in the UK.
It is a great all-rounder supplement to add to your daily intake, because it caters to a wide range of psychosomatic needs. Individuals are under more daily chronic stress than ever before, with magnesium being a key nutrient to help support their body’s physical response to stress.
Magnesium
Magnesium is great for6:
- Improving sleep
- May alleviate migraines and headaches
- Supporting nervous system health in general
- Potentially improving symptoms of PMS
- Support the adrenals during, peri-, and post menopause
- Supporting regulated blood pressure
Stress, as we have come to learn, has an inflammatory effect on the body impacting our hormones, our gut health and our mental wellbeing. Whilst lifestyle adjustments are needed to reduce stress, magnesium acts on the functionality of the nervous system and perfectly complements and supports our stress response.
Probiotic
The general consensus, no matter which diet you undertake or nutrition principles you follow, is that the centre of all human health is the gut.
Most studies, when referring to the gut, are in fact referring to the gut microbiome. An environment which hosts 10 times the number of bacterial cells than human cells, and has a leading role in immune health7.
Therefore, the single most important facet of your health to work on to improve longevity and overall health is your gut.
The gut microbiome is incredibly complex, needing several articles to summarise the complexities that we currently know (with much more to unearth in the years to come). However, what we do currently know is that a diverse microbiome is a happy one8.
A varied diet rich in whole foods and colour is a fantastic start to support your microbiome, with a probiotic being the single most beneficial supplement to take for your gut.
A multi-strain probiotic, like the probiotic we have here at Purolabs has a range of health benefits9:
- Improve the immune system
- Potentially reduce the symptoms associated with IBS
- Repopulating the microbiome with beneficial bacteria
- Acting as a natural antibiotic for pathogenic gut infections
Biotic Complex
Multivitamin
A good multivitamin is the definition of a nutritional all-you-can-eat buffet. Whilst supplements are supplementary to a healthy diet and lifestyle, it can be a great nutritional top-up for those moments when our bodies simply require a boost.
Multivitamin
Nutrient deficiencies can lead to many health issues, with the below being just a few of many examples:
Poor bone health – The main nutrient deficiencies associated with poor bone health are calcium, vitamin D & K2. You also have supporting nutrients that aid bone health like magnesium and collagen (which is found in abundance in bones).
As we age, our bone density declines, with an increasing need for these nutrients, which peak during and post-menopause.
Imbalanced hormones – A range of nutrient deficiencies can be responsible for dysregulated hormones, including Vitamin D, C, Zinc, boron, omega 3 and B vitamins just to name a few10. Lifestyle adjustments can be a leading driver of hormonal imbalance, however addressing nutrient deficiencies are an easy way to eliminate a potential driver.
Low mood – B vitamins, Vitamin D, magnesium, zinc, omega 3 and selenium deficiency has been shown to contribute to low mood and increase the risk of depression11.
Low energy – Again, whilst lifestyle factors can contribute, such as increased stress, poor sleep and unhealthy relationships, addressing any potential nutrient deficiencies will narrow down your drivers to help you pinpoint what may be at the root of your fatigue.
Nutrient deficiencies that contribute to fatigue are12:
- B vitamins
- Iron
- Magnesium
- Zinc
- Vitamin C
Milk Thistle
Milk thistle may not be the first supplement which springs to mind when addressing ‘top 5 supplements for overall health’ however it is an incredibly underrated choice.
As mentioned, modern living impacts all individuals to varying degrees. We live in an increasingly polluted, hectic, dopamine driven world, with chronic stress being a ‘common’ symptom for the average person.
Whilst we cannot control all aspects of our external environments, we do have some influence over how our body – and our liver- filters the toxins we’re exposed to on a daily basis.
Milk thistle is an antioxidant that is much loved and utilised by our livers and has been studied extensively for its impact on liver function. Studies have shown that milk thistle supplementation may even help with liver cirrhosis13.
Milk thistle is a wonderful daily addition to help the liver filter through the toxins we’re exposed to, to support our general health and defence against environmental stressors.
