The smart person’s guide to supplements (my top 5!)

Supplements should be just that – supplementary to a good diet. That said, they can be extremely beneficial, helping to provide much needed boost.  Here are my Top 5:

1. Best for digestion: Probiotics

A personal favourite of mine. These help to boost the beneficial bacteria in your gut which in turn helps the digestive process (this is really great especially if you suffer from bloating) and also boosts the immune system (70% of the immune system is in the gut)

Ditch: The yoghurt drinks (full of sugar)

Go for: At least 4 billion live bacteria (these tablets will need to be kept in the fridge).

Top tip: Best taken first thing in the morning about 30 minutes before breakfast.

2. Best for clear skin: Zinc

Zinc supports the liver, helping it to process and clear out excess toxins and hormones – both of which contribute to spotty skin. Zinc is also a great wound healer, helping to clear old scars and speeding up the life of existing spots.

Top tip: Best taken in the evening after your evening meal (taking zinc on an empty stomach can make you feel queazy).

3. Best for brain power and skin: Fish oils images

Natures brain food. Omega 3’s help to boost brain power, reduce inflammation, and support the nervous system.

Ditch: synthetic sources of fish oils

Go for: Oils derived from fresh cold water fish. Look for a ratio of 3:1 omega 3:omega 6 (at least 200-300mg DHA).

Top tip: when you open the capsules they shouldn’t smell fishy – this means they are rancid. Keep tablets in the fridge to keep them fresh.

4. Best for sleep: Magnesium

Magnesium is a natural relaxant, and deficiencies are known to affect sleep quality. Our bodies cannot store this mineral, and it gets depleted at times of stress, intensive exercise and as a result of a poor diet (sugar and caffeine) so it’s important to consume sources throughout the day.

Top Tip: Take 1-2 hours before bed.

powder-main_3033817b5. Best for Energy: Spirulina

This seaweed is packed full of nutrients to help boost flow and increase our red blood cell count (the more blood cells, the more oxygen and nutrients we have, thus more energy).

Top tip: Powders are more readily digestible and you can add it to smoothies and juices. If you can’t stomach the taste capsules are also available.

 

 

 

 

 

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