Before I get into all the supplements and tonics I take regularly I just wanted to precede this by saying that first and foremost I make sure that I am consuming most of the nutrients I need to stay healthy through my food. I have a balanced, whole food diet which are rich in proteins, carbohydrates, healthy fats plus the important vitamins and minerals.
Saying that, there are always gaps in this where I have to seek other ways to get these nutrients so I use supplementation. I recently listened a podcast on this subject and came away with a great line that has stuck with me “supplements are supplements by definition” which I think is such a great way to approach this subject. The supplementation industry is a huge multi-billion dollar business, every day I see a new one pop up promising this and that and I know it’s not my place to judge this or anyone for selling these but I really feel that they should be formulated and marketed as this and not a replacement to a healthy diet and lifestyle.
But, there are also things that I can’t get from my diet which are related to female hormones so I also take supplements for this and everything I take makes sense for me individually, meaning that what works for me may not work for you, don’t do as your girlfriend does as they say. Look into what’s missing from your diet and do your research on other aspects of your health and wellbeing. There’s a plethora of information out there but I do appreciate that getting the right supplementation nailed can be tricky. The best advice I can give you is to look into your diet, decide what’s missing and go from there.
So here we go
I supplement with Omega 3 because I tend to eat only one portion of oily fish per week, in the form of Salmon. Omega 3 has an extensive array of benefits and is one of the foundational supplements, always present in my routine. Just a few of those benefits are reduced inflammation, they help to keep my skin cell membranes soft, supple and wrinkle free which in turn helps me with premature ageing and impairs the release of substances that eat away at my bodies own collagen production.
As you know, a healthy and balanced diet is super important for me but I always make sure I have a good multi-vitamin as an insurance policy, you know to fill the gaps I might have missed. The Premtis is a women’s supplement and covers all the essential vitamins and minerals needed plus it helps to balance hormonal activity.
Iron is a key mineral for me for two main reasons; Firstly I don’t eat meat so my levels will naturally be lower than what is considered ideal but more importantly I like to increase my iron intake a week leading up to and during my monthly cycle due to the blood loss suffered during that time as it further depletes my iron levels, quite dramatically. I only add this for 2 weeks of the month as my multi-vitamin already has iron present in it.
D3 (as with Omega 3) is again another of my staple add-ons. Living in the UK sunlight is limited, even in the warmer months, it is an essential vitamin your body cannot produce it on it’s own and your main source is from the sun. It has a plethora of benefits including, healthy skin, increased mood levels, supporting organ function and healthy bones etc… I take one with added K2 as it is used as a transport mechanism to increase the uptake of calcium levels in the body - They don’t call it the sunshine vitamin for nothing!
Turmeric has been used as a culinary compound in Indian culture for generations and rightly so, it is an anti-inflammatory and antioxidant powerhouse. I always use one with at least 95% curcumins (the pure and active ingredient found in Turmeric).
Keeping inflammation at bay both inside and out is fundamental for me, I don’t stick fully to an anti-inflammatory diet but I do come close, I won’t go into too much detail about it now but chronic inflammation can lead to all sorts of health issues so turmeric is another staple for me.
Another crucial supplement I always rely on, at times I even have it in powder form and mix it into a smoothie, accai bowl etc… Collagen is King! As we age our bodies produce less and less of it hence making supplementation almost essential for healthy glowing skin including a ton of added benefits!
This one is very centred around ‘me’ and may not be needed for most people. It was prescribed to me by my breast specialist as a remedy for my breast tissue glands that swell before my menstrual cycle. It’s been a real game changer and improved the many unwanted symptoms derived from that dreaded time of the month. If this is something you suffer with I certainly recommend giving it a try!
Keeping on top of my gut health is also very important, making sure the microbiome is balanced and healthy. I do this with diet but I like to take the GLOW powder every morning as a top up because I don’t actually eat a lot of fermented foods which are proven to again, lower chronic inflammation but also strengthen the gut lining. Carla Oates, CEO + Founder of The Beauty Chef formulated GLOW with 18 certified organic whole foods, a bio-fermented nutrient blend plus Vitamin A, broad-spectrum B vitamins, pro and post biotic which are all proven to promote healthy, luminous skin - another one I won’t do without now
I’ve recently added Biotin to my daily line of supplements for an extra boost. Although I get an adequate amount from my diet, there is more and more research coming out showing that a little extra Biotin every day can help regulate blood sugar levels and encourage healthy hair, nails and skin. Biotin is one of the B complex vitamins that is crucial for certain bodily functions such as the metabolisation of fat and regulation of our nervous system which is essential to maintaining healthy skin and being water soluble, any extra that your body does not need it will easily pass through.
So, there you have it, my current supplement and tonic list. It’s not a huge one but at the same time it isn’t small. It’s something I’ve researched heavily and like I said before one that makes sense for me, at this moment. Obviously things always change, I am not getting any younger and I’m also moving towards a time in my life where big changes are going to happen so I’m sure that I’ll be editing and re-editing this list.
Have a look into what’s missing in your diet, do your research and when it comes to any supplements you choose, quality and quantity is hugely important.
The main function of our skin is to act as a barrier against environmental damage. The outer layer is highly cellular and provides the barrier function and the inner layer keeps the strength and elasticity, both start to diminish with as we go through life or over-expose ourselves to UV radiation. When you are children or young adults the skin naturally contains high levels of Vitamin C which supports the collagen but also offers antioxidant protection. As we age these concentrations weaken and the need to supplement them becomes necessary - this is why we apply topical Vitamin C.