It’s probably fair to say that we’re all guilty of overlooking our own health sometimes — with hectic schedules that leave us constantly trying to balance work, training, and socializing it’s no wonder that our bodies can get rundown.
Instead of waiting until you’re actually too ill to carry on, there are plenty of simple ways that you can support your body from the inside out, allowing you to tackle each day feeling your best — and able to focus on achieving the important things.
Not sure where to start? In this article, we’ll cover:
What are the best supplements for immunity?
If you’re sick of sniffling and always being a victim of the office cold that makes it way around every couple of months — here’s a list of our top immune-boosting supplements for you to arm yourself with.
With a multivitamin, you can pack in 7 different types of vitamins in one handy tablet. Vitamin C is a classic go-to remedy when you feel the first signs of being under the weather, in fact doctors recommend increasing vitamin C consumption during the winter season to fight off colds and flu. It strengthens the immune system as it has antioxidant effects which help to rid the body of free radicals.
Vitamin D3 also contributes to a healthy immune system, while the B vitamins help your body to absorb the right nutrients from your food.
What are the best supplements for energy?
The sound of your alarm going off can evoke some pretty strong feelings, right? Anger that you have to get out of bed, right when it’s the feeling the comfiest. Regret that you didn’t quite follow through on your promise to have an ‘early one’ after all. Despair that your eyelids have never felt so heavy and you’ve probably got at least twelve hours to go before you can go back to being horizontal again.
While there’s nothing that can beat a good night’s sleep to remedy your tiredness, we appreciate that sometimes you face obstacles (like Netflix marathons, and social media feeds that need to be scrolled through) that just don’t make that solid 7-8 hours possible.
Sometimes you have to turn to other things to kick-start your morning and transform yourself into a fully functioning human. We’ve put together a list of our best energising supplements which can really help you out — especially if you’re trying to cut back on coffee.
Another superfood, green tea has risen in popularity due to its high antioxidant and catechin content, alongside a natural hit of caffeine. Our tablets contain a super-concentrated form of green tea, with each one being the equivalent to just over eight cups of it — now if that doesn’t perk you up, we’re not sure what will.
One of our most potent formulas — this is great for giving you the nudge you need to get into your trainers and off to your 6am spin class. It’s packed with a combination of performance boosting ingredients, including caffeine, green tea extract, vitamin B6 and B12, and chromium.
What are the best supplements for healthy skin?
Stress, poor diet and pollution can all be factors of poor skin health, and all of them can feature in a busy lifestyle too. On the face of it, a proper skincare routine might not seem like a luxury you can afford when you’re already pushed for time — but it shouldn’t be overlooked that your skin is actually the body’s largest organ, and has a variety of really important functions, from regulating temperature to excreting waste.
Why wait until you have a real, confidence-knocking issue — we’re talking chin breakouts, dry patches, and dark circles that concealer just won’t disguise — before you do something about it?
Despite the cheesiness, we’re firm believers in beauty coming from the inside, so these are our top supplements to get you glowing:
These tablets pack in seven essential vitamins, making this a super-convenient addition to even the busiest of schedules. Each tablet contains 100% of your recommended daily intake of vitamin A, which is an antioxidant from the ‘retinoid’ family and key to healthy skin.
It can be especially good for preventing breakouts, as it plays a role in the normal shedding of dead skin cells — stopping them from building up inside the pore and clogging it.
They also contain vitamin D which has been linked to improving skin conditions such as acne and eczema, and vitamin E which is an another antioxidant with anti-inflammatory and anti-ageing properties.
These capsules should be part of your daily routine for so many reasons. They contain the essential fatty acids DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) which, like vitamin C, can support collagen production — strengthening the skin cells and therefore lessening the appearance of fine lines and wrinkles. They can also reduce the symptoms of conditions like eczema and rosacea.
What are the best supplements for joint care?
Joint pain can affect everyone, no matter your age — especially if you have an intense workout regime. Yes, sometimes feeling sore the day after a workout can be a satisfying sign of pushing yourself towards progress, but no, you shouldn’t be hobbling about for the next week.
Here are our best supplements to help relieve joint pain and hopefully put a spring in your step:
Glucosamine is a major component of cartilage, which is what cushions your joints when they move. Studies show that supplementing with glucosamine could help to relieve knee osteoarthritis symptoms.18 Give our Glucosamine Sulphate tablets a go to stop those aches and pains.
Sourced from fish oil, these capsules contain the essential fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) which can reduce inflammation, which can be what causes swelling and pain in joints.
Not just an energy booster, the polyphenols and EGCG in this super supplement have anti-inflammatory properties, helping to relieve symptoms of joint pain by working on connective tissue.
Why is it important to have fiber in your diet?
Recommended daily fiber intake is around 30g, but many people don’t get near to this amount because of their diet. Fiber is only found in plant-based foods such as fruits, vegetables, whole grains and legumes.
It has a whole range of benefits on the body — and these go way beyond its reputation for improving digestive health and normalizing your bowel movements (although this reputation is well deserved).
Fiber has also been linked to lowering cholesterol levels, which can in turn lower risk of developing coronary heart disease. Plus, it can help to control blood sugar levels.
There are two types of fiber —soluble and insoluble — and both are important.
Foods that contain soluble fiber include: oats, fruit, root vegetables, rye and linseeds. This type of fiber dissolves in the water in your digestive system — it helps everything run smoothly and can also help to reduce blood cholesterol.
Insoluble fiber doesn’t dissolve in water, instead it passes through your digestive system without being broken down which helps other foods move through more easily too — keeping your bowels healthy. Foods that contain this type of fiber include: whole meal bread, bran, cereals, nuts and seeds.
Inulin is a great source of fiber and a convenient, low-cost way to guarantee that you’re hitting daily requirements and enjoying the all the benefits that fiber has to offer — just add it to your shakes, smoothies or baking.
When’s the best time to take vitamin supplements?
There’s not really a specific time when taking vitamins is more considered to be more effective — many people choose to take them at the beginning of the day, as many have the benefit of reducing tiredness and fatigue, but it’s completely down to you and what works best with your routine.
It’s worth noting however, that some vitamins can cause feelings of nausea or heartburn if they’re taken on an empty stomach, so it is generally recommended to take them with a meal if you can.
Is it possible to overdose on vitamins?
It might sound very dramatic, but yes, you can actually overdose on some vitamins.
There are two different categories of vitamins — water-soluble and fat-soluble. Water-soluble vitamins, which include B vitamins and vitamin C, are not easily stored in the body and if you take large amounts of them the excess will simply pass through in your urine.
However, fat-soluble vitamins, which include vitamins A, D, E, and K, can be stored by your body in fat cells, until you need them. Therefore, consuming an excessive amount of these vitamins will lead them to build up in your body beyond a safe level, which can have toxic effects.
It’s relatively uncommon for most adults to even reach their daily vitamin requirements through diet alone, let alone exceed them, but you should take care to stick to recommended dosage on any supplements. Small amounts of these vitamins are needed to maintain good health — just don’t go overboard.