There are proven supplements for all-round better health, says James Witts, albeit we’ll caveat things by saying a well-rounded diet that contains a hearty mix of good fats, carbohydrates, protein and micronutrients is the ideal. That said, these supplements can help with the following common scenarios…
Best supplements for all-round better health
1 Defy ageing: omega-3
Omega-3 fatty acids have been linked to many scientifically proven health benefits including reducing inflammation and helping to prevent cancer. But arguably the main reason to supplement is the fact that it’s one of the few substances that can cross the blood-brain barrier, resulting in a mental boost, especially as the years roll by.
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A 2023 meta-analysis our of China concluded that a “moderate-to-high level of evidence suggested that dietary intake of omega-3 fatty acids could lower risk of all-cause dementia or cognitive decline by around 20%. Alzheimer’s Research UK also revealed that those with higher levels of omega-3 had a larger hippocampus, an area of the brain that plays an important role in memory.
For general health, adults are recommended 250-500mg a day of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) combined, which are long-chain omega-3s found in fish and algae. A daily and quality cod liver oil supplement of up to 1,000mg/day will do the job.
Boost energy: magnesium
Magnesium is the Everyman of minerals. It’s the catalyst for 300-plus biological reactions in the body that leads to better physical and mental health, including strengthening your bones, cranking up muscle power and improving brain function.
There’s also evidence that magnesium can help you sleep, especially if you’re older and/or your magnesium levels are low, resulting in you bounding about like Bambi the next day. A 2012 study in the Journal of Research in Medical Sciences discovered that sleep quality and quantity improved in 46 adults aged around 65 after taking a daily 500mg magnesium supplement for eight weeks.
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How magnesium purports to improve sleep is down to a catalogue of reasons. It regulates melatonin production – melatonin is the hormone that signals it’s time for sleep; it relaxes the nervous system; and it supports GABA (gamma-aminobutyric acid), a neurotransmitter that promotes dampens nerve activity.
According to the NHS, men need 300mg a day with women at 270mg. Many of us consume sufficient magnesium through our diet via seeds, nuts, brown rice and spinach. If you do supplement, most studies feature doses of 200-400mg magnesium glycinate, citrate or lactate. Avoid magnesium oxide unless you’re seeking a laxative effect! Take an hour before bed and avoid consuming with calcium and zinc as they compete for absorption.
Ease side-effects of the perimenopause: creatine
Creatine’s an increasingly popular supplement with research showing it increases strength and lean muscle, plus enhances memory. Well, added to creatine’s blossoming appeal is emerging evidence that it helps symptoms of the perimenopause and menopause, and that’s down to myriad factors.
On average, women lose up to 10% of their bone density in the first five years after the menopause due to a drop in the sex hormone oestrogen. But there’s compelling evidence that creatine, combined with resistance training like lifting weights in the gym, can reduce these losses and even maintain bone density. The drop in oestrogen also disrupts energy pathways in the brain, which is linked to a poor mood. By supporting brain metabolism, creatine could turn that frown upside down//might want to change that line!//.
And there’s simply the muscle-harnessing impact of creatine. That drop in oestrogen takes with it strength and muscle mass. But studies on postmenopausal women show that combining strength training and creatine increases both better than training alone.
You can find creatine in meat and fish, and nominally in seeds, albeit not in huge amounts. A creatine supplement of 3-5g a day is recommended.
Lose weight: protein shake
Want to cut a few pounds? A protein supplement might be the way ahead. A 2020 study in the Journal of Obesity & Metabolic Syndrome analysed 24 trials where participants followed a high-protein diet, coming in at 27 to 35% of daily calories, while the general-diet groups averaged around 16 to 21% of protein calories.
The researchers showed that the high-protein group enjoyed an extra 1kg weight loss, while earlier 2008 research that followed a high-protein group over 64 weeks showed an average 6.5kg loss.
How does protein help to cut weight? Protein’s highly satiating, meaning you’re fuller for longer, plus it helps to build muscle, which delivers a metabolic boost so you naturally burn more calories even when sedentary.
Chicken, salmon and nuts are solid protein sources, but if you naturally don’t eat much protein, a protein shake is a good choice to help you hit your target weight. Just ensure you stay in calorie deficit.
Better cardiovascular health: vitamin B12
Vitamin B12, aka cobalamin, is an essential water-soluble vitamin. The ‘essential’ tag both refers to its importance in activating numerous processes in the body and the fact that it’s ‘essential’ you consume it from food. That’s unlike some vitamins, which are synthesised in the body, like vitamin D. (That said, vitamin D is synthesised in the skin via sunlight, which is why a winter supplement is recommended in the UK.)
Vitamin B12 plays a vital role in maintaining a healthy nervous system, helping to metabolise food and creating red blood cells. Without it, you can suffer from anaemia – symptoms include tiredness, weakness and shortness of breath – as highlighted by a 2013 study that found the haemoglobin (protein that helps carry oxygen around the body) levels of 121 subjects with clinically low vitamin B12 levels normalised in around 51 days after B12 injections.
You need 2.4 microgrammes each day with liver, oysters and eggs good choices. Yeast is a good choice for vegans. If choosing a B12 supplement, go for methyl cobalamin over cyanocobalamin as it’s more readily bioavailable.
It's recommended to consult with a doctor or healthcare professional before taking supplements, especially anyone with existing kidney or liver issues or on other medication.
