This Is Every Supplement You Actually Need To Take, According To Nutritionists

FIND OUT MORE ON ELLE COLLECTIVE

The best supplements to take in the winter

‘This time of year can deplete certain nutrients, so it’s wise to cover a few fundamentals,’ shares Ferguson. She recommends the below as a basis:

• ‘Vitamin D is almost essential if you live somewhere with grey skies and limited daylight. Without enough sun on our skin, our vitamin D levels tend to drop, which can affect mood, immunity and bone health.’
• ‘Vitamin C and zinc are valued for immune support, they are basic but effective – especially if colds and flu seem to be lurking around every corner. While you’ll find these in fruits, veg and seeds, a boost is sometimes helpful.’
• ‘Magnesium is involved in hundreds of processes – including muscle function, stress management and sleep quality. If you feel extra tense or tired in winter, this mineral might be worth exploring.’

Vida Glow Anti-G-Ox Berry

Artah Advanced Multi-Nutrient

Oskia MSM Bio-Plus Supplement

The supplements you don’t need

Iron

‘Whilst iron deficiency is common, it’s not a supplement I would recommend unless you’ve been to the doctor and have a test result confirming you need it,’shares Stephensen. ‘The only way we can excrete iron is through chelation or blood loss, so accumulating too much can be toxic.’

Calcium

‘Calcium is another supplement that should be used with caution, as too much calcium can be harmful,’ shares Stephensen.

Low-grade supplements

‘Look for reputable certifications, transparent labels and third-party testing,’ warns Ferguson. ‘You do get what you pay for with supplements; good ones are not cheap. If you take prescription medications or have a health condition, speak to a healthcare professional before adding anything new,’ she adds.

Probiotics

‘Not everyone needs a dedicated gut supplement, especially if you already eat a variety of fermented foods like kefir, kombucha, kimchi and sauerkraut,’ shares Ferguson. ‘These ferments are teeming with beneficial bacteria that can support a balanced gut microbiome.’ That said, those who do struggle with their gut health, or want to focus on it more, can include a probiotic supplement.

How to start supplementation

The first port of call is to assess your diet, stress levels and sleep habits, shares Ferguson. Then, it’s a good idea to consider testing as this can help you determine what you suspect you’re low in without having to guess.

If you can, try seek professional advice if you have any ongoing issues, such as gut issues or hormonal imbalances. ‘If you are working on your own, then a high-quality multivitamin can cover general gaps. I take the LYMA multi and have been trying IM8, which both have great ingredients in them,’ she shares.

Stephenson agrees. ‘I would always start with a high quality multi-nutrient that has a full spectrum of vitamins, minerals, and phytonutrients. I see a lot of people doubling up on supplements which will have overlapping ingredients and are often missing key minerals. Once you have a good multi in place, you can layer from there.’

The best supplements, according to your concern

Once you’ve got a multi-nutrient in place, you can then address specific concerns. Below, Ferguson breaks down the best supplements, depending on your concern:

• Hormonal Health: ‘Vitex Agnus-Castus (chaste tree berry) is often suggested for balancing menstrual cycles and easing PMS. Magnesium can soothe tension and cramps, while vitamin B6 can help reduce monthly mood swings.’
• Energy Levels and Fatigue: ‘Low iron is a leading cause of fatigue in women, so get tested if you’re constantly tired – it’s no fun supplementing blindly. B12 and folate are key for red blood cell production, and CoQ10 can give a little cellular energy boost.’
• Stress and Cognitive Function: ‘Adaptogenic herbs like ashwagandha can help your body cope with everyday pressures. Medicinal mushrooms are great, too. SPMs are great for everything thing and support brain health and mood, as does lions mane and creatine, and L-theanine (found in green tea) can encourage calm alertness.’
• Overall Health: ‘Using powders can be a great way to maintain overall health: collagen (I use Ancient and Brave), a green powder (I use pure synergy organic superfood), creatine and electrolytes all go into my daily shake. I also use an NAD supplement from Quicksilver Scientific of Artah.’
• Immune System: ‘Vitamin D, vitamin C and zinc are the classic trio for immune function. Elderberry extract is also a traditional favourite for tackling winter bugs.’
• Gut health: ‘Probiotic supplements are handy when you’re dealing with specific gut issues or have been on antibiotics.Prebiotics (like inulin or other fibres) feed your beneficial microbes. But if you have IBS or other sensitivities, start slowly to avoid bloating or discomfort. Postbiotics are short-chain fatty acids such as butyrate, which are crucial for immune and gut health.’
• Gut repair: ‘Glutamine is brilliant to help our gut lining and, therefore, any symptoms we may have from digestive issues.’

It goes without saying that supplements aren’t the catch-all cure to guarantee optimal health, though – diet, stress levels, lifestyle, and everything in between, all form important pieces of the puzzle. As both nutritionists emphasise, a nutrient-rich diet is paramount. ‘Lean on seasonal produce and whole foods – think root vegetables, leafy greens, hearty soups and stews,’ says Ferguson, as well as fermented foods and plenty of fruit, veg, whole grains and quality proteins. Finally, incorporate stress management, exercise and a good sleep schedule into your routine.

ELLE Collective is a new community of fashion, beauty and culture lovers. For access to exclusive content, events, inspiring advice from our Editors and industry experts, as well the opportunity to meet designers, thought-leaders and stylists, become a member today HERE.

Amelia Bell is the Senior Site Beauty Editor at ELLE UK, developing beauty strategy, writing, editing, and commissioning, and overseeing all beauty content for the site. Amelia has a particular interest in sustainable beauty practices, exploring the skin-mind connection, and decoding the latest treatments, tweakments and runway trends. She also has bylines for Women’s Health, Refinery29, British Vogue, Harrods Magazine, and more.