To supplement or not?

I am a great advocate for food as medicine. No array of supplements can substitute a poor diet. However, there are some supplements at this time of the year I would recommend.

Vitamin D3

The majority of individuals are deficient in vitamin D, children and adults alike. Vitamin D is important for so many processes in your body. It helps the body absorb calcium and regulates both calcium and phosphorous levels in the blood. It plays an important role in bone growth and maintenance, influences cell growth and development, and is required for proper immune function.

Vitamin B-complex 

Vitamin B12 is often low in individuals who do not eat animal products. Using nutritional yeast that is fortified with Vitamin B12 can help boost levels. However, you may benefit from taking a B-complex supplement or a good quality Multivitamin. B complex vitamins are especially important for those with diabesity, as they help protect against diabetic neuropathy, or nerve damage, and improve metabolism and mitochondrial function. 


Zinc plays an important role in several body systems – over 100 enzymes in the body require zinc to function. Zinc is necessary for normal growth and development, immune and neurological function, proper sense of taste and smell, and maintaining the structure of cell membranes, as well as protecting them from oxidative damage. maintenance, influences cell growth and development, and is required for proper immune function. Zinc can often be found in a good multivitamin. Taking a good quality multivitamin is often the most efficient way to get both Zinc and the vitamin B’s, whilst also getting other minerals beneficial for your health.


Magnesium is used widely throughout the body, however many individuals are deficient in magnesium. It supports energy production, blood pressure regulation, blood sugar metabolism, bone health, mood, digestive regularity, and much more. It is often found in multivitamins, or can be supplemented on its own (I tend to recommend supplementing in addition to a multivitamin). There are different forms of magnesium in supplements – citrate, glycinate taurate or aspartate being the most effective. Citrate can cause more regular bowel movements, so can be helpful if you suffer from constipation. Avoid magnesium supplements in the form of carbonate, sulphate, gluconate and oxide, they are not as well absorbed.

Omega fatty acids

Omega-3s are important for brain health, development, and reducing inflammation, among other things. Supplementing with a good quality Fish Oil can be incredibly beneficial to your health. The key is to ensure it is a good quality oil and comes cold pressed.

Terronova, Viridian, Bare Biology and Willeys-Finest are some of the brands I love to use and would recommend. Great places that I'd recommend to get your supplements from include, Sow & Arrow, Nature Doc Kids and Inside Out Health.

Please note it is always an individual approach.

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