If you are taking medication, have been diagnosed with a health problem, or are pregnant or breastfeeding, consult your doctor before taking any new supplements.
Vitamin D for energy boost
Sunlight converts cholesterol under the skin into vitamin D, but in the UK climate that’s not always enough. “Going outside in summer (with bare legs and upper arms) provides enough vitamin D right through to December (it’s fat-soluble so you can store it),” says Dr Jenny Goodman, a physician and Fellow of the British Society of Ecological Medicine. She takes 2,000 international units (IU, equivalent to 50 micrograms) every night from October to April to strengthen her bones as well as “for brain health and reducing the risk of dementia”. [as shown by an Exeter University study] Supports the immune system.”
The government recommends that everyone take a supplement containing 400 international units (equivalent to 10mcg) of vitamin D a day during the autumn and winter, but some people, like GP Dr Amina Hersi, who takes 1,000 international units a day in winter, need to take more. “Like 85% of people with polycystic ovary syndrome (PCOS), I’m deficient in vitamin D,” she says. “Also, I have dark skin, so I need to take more as my melanin blocks the sun’s UV rays.”
Dr Ravan Bhaskaran, a general practitioner who specialises in ADHD care, believes everyone over the age of eight should follow it: “I take 1,000 IU every day unless it’s summer vacation. If I forget, I feel depressed, anxious, my joints hurt and I feel tired.”
Omega-3 to prevent inflammation
A healthy diet is the best way to keep your body functioning at its best. But, says Hirsi, “some people don’t get enough omega-3s from fish oils found in salmon, mackerel, and other oily fish, which help prevent inflammation and support hormone production to regulate menstrual cycles.” Frustrated by the lack of supplements specific to PCOS, Hirsi founded her own brand, PolyBiotics. “While omega-6 is abundant in our diets, as it’s found in seed oils like sunflower oil and eggs, I take omega-3 supplements and eat ground flaxseed (high in fiber and omega-3) to balance it out and combat dry eyes, a side effect of PCOS,” says Hirsi.
For Bhaskaran, the goal is to achieve the right concentrations of omega-3, 6 (good for brain and skin health), and 9 (known to lower LDL cholesterol). “Look to see if the product has a high omega-3 content, because too much omega-6 can promote inflammation,” he says.
Goodman adds: “Omega-6s get a bad rap because of the refined versions found in supermarket vegetable oils, but natural versions such as evening primrose oil are really good for your brain and skin.”
Magnesium for better sleep
Bhaskaran is a firm believer in magnesium: “I give magnesium intravenously to people with severe asthma attacks. I give magnesium to ADHD patients to help them sleep. I take magnesium after working out at the gym if I feel any pain, and before bed to relax my muscles and prepare them for sleep.”
Goodman, author of Staying Healthy in Toxic Times (out July 11), also sings the mineral’s praises. “Magnesium powers 300 enzyme reactions in the body, but stress causes it to be lost in the urine,” Goodman says. “Magnesium is essential for muscle relaxation, so tension can be a sign of deficiency.”
Taking magnesium relaxes the voluntary muscles (arms and legs) and the involuntary muscles (uterus, bladder, and bowels), she says. “Many of the women I see who suffer from severe period pain are deficient in not only magnesium but also B vitamins and vitamin E, and would benefit from taking evening primrose oil.”
Goodman recommends starting with food when it comes to getting your magnesium: “Green leafy vegetables and most animal-based foods, such as meat, fish, dairy and eggs, are rich in magnesium.” She takes 250 milligrams (mg) of magnesium bisglycinate every night to relax muscles and improve sleep. “Another way to get magnesium is through Epsom salt baths,” she says.
Zinc for balance
Zinc may be a trace element (meaning you only need small amounts), but it’s essential for a healthy immune system and balanced blood sugar levels. Dr Zahran Alam, a GP who specialises in improving quality of life for older people, says he takes 5mg daily in the colder months to ward off winter illnesses.
“A zinc deficiency can mean cuts and scrapes don’t heal properly, your sense of taste and smell are affected, and it can stunt growth in children,” Goodman says.
Studies have shown that zinc can help reduce the severity of acne and balance testosterone levels, and Hirschi has found that taking 30mg can help with PCOS symptoms (the standard dose is 15 to 30mg). But only up to 30mg. Too much zinc can deplete your copper, which can lead to skin problems, anemia, low white blood cell count and thyroid problems. “Because minerals have effects throughout the body, an imbalance can cause symptoms of fatigue,” says Hirsch.
Vitamin B Complex for Energy
“I take a B vitamin complex every morning because it wakes me up, gives me energy, and balances my blood sugar. That’s why most people with diabetes test low on B vitamins,” Goodman says, adding that B vitamins also help with detoxification enzymes in the liver. “There are 12 B vitamins that naturally occur together,” she says, adding that they’re best taken as a B vitamin complex and don’t need to be taken individually.
Be careful when choosing a brand, Goodman says: “Vitamins and minerals should be listed at the top of the ingredients list, so be wary of cheap commercial brands that have added synthetic substances like titanium dioxide, talc, potassium sorbate, parabens and citric acid — these are additives, colors and fragrances.”
Dr Soelle Roquedo, a general practitioner who specialises in hormones, discovered six years ago that she wasn’t properly methylating (the process of converting vitamins into their active form). She supplements with a methylated B vitamin once a day. “This helps the body process the stress hormone cortisol, regulating mood, energy levels and hormone balance.”
Enrich your iron intake
“I take iron supplements every other day because I have heavy periods, which makes me anemic,” says Hirsch. She avoids taking it daily because it increases side effects like abdominal pain and constipation. “I always take it with something rich in vitamin C, like orange juice, to increase absorption,” she says.
Ashwagandha Combating Stress
“This is an herbal supplement that acts on the stress hormone cortisol,” says Roked, who takes a 500-milligram capsule daily. For people who have been found to have very high cortisol levels through genetic marker testing, or genetic mutation research, “this supplement helps to reduce it.” or “If it’s very low, it’s a mood booster. There’s solid anecdotal evidence that it helps with inflammatory markers. If you’re like me and your methylation is off, you don’t handle stress hormones very well. So I’ve found that ashwagandha helps with mood, focus, and sleep.”
Vitamin C for Immunity
You can get vitamin C from raw fruits and vegetables (nutrients are lost when cooked), so while eating a daily tomato and lettuce salad will boost your vitamin C levels, Goodman likes to top up her levels with a supplement. “We need more vitamin C than our ancestors did, because the pollution we’re exposed to and the stress depletes it,” she says. The NHS recommends 40mg a day for adults, but Goodman says, “I always take 500mg with breakfast and 500mg with dinner in winter, but I’ll double or triple the amount if I come into contact with someone who has a cold. Vitamin C is water-soluble, so any that you don’t need is urinated out, so you don’t have to worry about overdosing.”
Selenium to prevent colds
“You only need a tiny amount, but many people are deficient in selenium, which is found in Brazil nuts and a variety of fish,” says Goodman. She takes 100mcg daily for a few months of the year, such as in the winter or when someone she lives with has a cold. “It gives me added protection. If you take too much, it can cause nausea, diarrhea and hair loss, but it’s very rare.”
Chromium for Sugar Balancing
“People with PCOS are at much higher risk of diabetes, so I take chromium to help balance my blood sugar levels,” says Hirsch, who takes 200mcg a day.
According to the EU, chromium improves blood sugar and carbohydrate metabolism, helping the body process carbohydrates, she adds. “Since taking chromium, I’ve found I’ve been able to control my sugar cravings better,” Hirschi adds. Chromium is also found in yeast, shellfish, and broccoli. “If you eat too much, it can lower your blood sugar and make you overeat,” she warns.
Ginkgo for improved concentration
“A lot of neuroscientists in the US take ginkgo because we know it has neuroprotective properties and helps people maintain focus,” Bhaskaran said, noting that ginkgo can be beneficial for people suffering from fibromyalgia, ME, long-covid, menopause and brain fog and fatigue caused by work stress. “I take it daily to reduce stress and support heart health,” he added.
Lion’s Mane for an Energy Boost
Aram says, “I will take the lion’s mane. [derived from a type of mushroom] It improves brain clutter and focus without the spikes and dips you get with caffeine. I use it in adaptogen coffee form rather than as a straight supplement. I get the same level of energy as coffee but with less of an energy drop.”
Garlic is good for your heart
The benefits of this plant and the Mediterranean diet, which is rich in garlic and olive oil, have long been established. “Olive oil has anti-inflammatory properties and garlic is good for heart health,” says Bhaskaran. “If you cook a lot and add garlic to your dishes, that’s great, but I don’t, so I take it in supplement form to boost my immunity against coughs and colds.”
What about multivitamins?
Goodman says it’s always better to take individual supplements tailored to your needs. “The problem with all multivitamins is that they contain ingredients that may not be compatible,” she says. “For example, calcium reduces magnesium absorption, and copper reduces zinc absorption. Also, most multivitamins contain more vitamin A than you need, so there’s a chance of overdosing.”
