Supplements for Modern Life: What’s Worth Your Money?
If you’ve ever stood in front of a wall of supplements, feeling both hopeful and overwhelmed, you’re not alone. In our fast-paced world, supplements promise everything from sharper focus to better sleep and glowing skin. But with so many options, how do you know what’s actually worth your money and what’s just expensive hype?
Let’s break down the essentials, the evidence, and how to make smart choices for your health and wallet.
The Truth About Supplements
Supplements are exactly that—meant to “supplement” a healthy lifestyle, not replace real food, movement, and sleep. But even with the best intentions, modern life can make it tough to get every nutrient we need, every day. Factors like soil depletion, stress, restricted diets, and busy schedules mean that even the healthiest eaters can have gaps.
The key? Focus on what’s proven to make a difference, and stick with brands you trust.
1. Multivitamins: Insurance Policy or Overkill?
What the science says:
Multivitamins can help fill nutritional gaps, especially for people with dietary restrictions or increased needs (e.g., pregnancy, older adults). However, large-scale studies like the Physicians’ Health Study II found that while multivitamins may reduce cancer risk slightly, they don’t replace the benefits of a varied, whole-food diet.
Multivitamins can help fill nutritional gaps, especially for people with dietary restrictions or increased needs (e.g., pregnancy, older adults). However, large-scale studies like the Physicians’ Health Study II found that while multivitamins may reduce cancer risk slightly, they don’t replace the benefits of a varied, whole-food diet.
Worth your money?
If your diet isn’t perfect (whose is?), a quality multivitamin is a smart “insurance policy”—but not a magic bullet.
If your diet isn’t perfect (whose is?), a quality multivitamin is a smart “insurance policy”—but not a magic bullet.
2. Vitamin D: The Sunshine Vitamin
Why it matters:
Vitamin D is crucial for bone health, immune function, and mood. In the UK and much of Europe, deficiency is common, especially in winter.
Vitamin D is crucial for bone health, immune function, and mood. In the UK and much of Europe, deficiency is common, especially in winter.
The evidence:
A 2020 review in The Lancet Diabetes & Endocrinology confirmed that vitamin D supplementation reduces the risk of bone fractures and may support immune health.
A 2020 review in The Lancet Diabetes & Endocrinology confirmed that vitamin D supplementation reduces the risk of bone fractures and may support immune health.
Worth your money?
Yes, especially if you get little sun exposure or have darker skin.
Yes, especially if you get little sun exposure or have darker skin.
3. Omega-3 Fatty Acids: Brain & Heart Support
Why they matter:
Omega-3s (EPA and DHA) are essential for brain function, heart health, and reducing inflammation.
Omega-3s (EPA and DHA) are essential for brain function, heart health, and reducing inflammation.
The studies:
A meta-analysis in JAMA found that omega-3 supplements reduce the risk of heart attack and cardiovascular disease. They’re also linked to improved mood and cognitive function.
A meta-analysis in JAMA found that omega-3 supplements reduce the risk of heart attack and cardiovascular disease. They’re also linked to improved mood and cognitive function.
Worth your money?
Yes, especially if you don’t eat oily fish regularly.
Yes, especially if you don’t eat oily fish regularly.
4. Magnesium: The Calming Mineral
Why it matters:
Magnesium supports muscle function, sleep, stress resilience, and energy production.
Magnesium supports muscle function, sleep, stress resilience, and energy production.
The science:
Research in Nutrients journal shows magnesium supplementation can improve sleep quality and reduce symptoms of anxiety.
Research in Nutrients journal shows magnesium supplementation can improve sleep quality and reduce symptoms of anxiety.
Worth your money?
Yes, particularly if you’re active, stressed, or struggle with sleep.
Yes, particularly if you’re active, stressed, or struggle with sleep.
5. B Vitamins: Energy and Brain Health
Why they matter:
B vitamins (especially B6, B12, and folate) are vital for energy, red blood cell formation, and mental clarity.
B vitamins (especially B6, B12, and folate) are vital for energy, red blood cell formation, and mental clarity.
The evidence:
A 2019 review in Nutrients found that B vitamin supplementation improves cognitive function and reduces fatigue, especially in older adults.
A 2019 review in Nutrients found that B vitamin supplementation improves cognitive function and reduces fatigue, especially in older adults.
Worth your money?
If you’re plant-based, pregnant, or over 50, yes.
If you’re plant-based, pregnant, or over 50, yes.
6. Adaptogens: Stress Support from Nature
What are they?
Adaptogens are herbs and mushrooms that help the body adapt to stress and restore balance. Popular examples: ashwagandha, rhodiola, reishi.
Adaptogens are herbs and mushrooms that help the body adapt to stress and restore balance. Popular examples: ashwagandha, rhodiola, reishi.
The research:
- Ashwagandha has been shown in randomized trials to reduce stress and cortisol levels.
- Reishi and rhodiola are linked to improved mood and immune support.
Worth your money?
If you’re dealing with chronic stress or want natural resilience, absolutely—just choose a reputable brand.
If you’re dealing with chronic stress or want natural resilience, absolutely—just choose a reputable brand.
7. Probiotics: Gut Health in a Capsule
Why they matter:
Probiotics support a healthy gut microbiome, which is linked to immunity, digestion, and even mental health.
Probiotics support a healthy gut microbiome, which is linked to immunity, digestion, and even mental health.
The science:
A 2020 review in Frontiers in Psychiatry found that probiotics can improve symptoms of anxiety, depression, and IBS.
A 2020 review in Frontiers in Psychiatry found that probiotics can improve symptoms of anxiety, depression, and IBS.
Worth your money?
If you have digestive issues, have taken antibiotics, or want to boost your gut health.
If you have digestive issues, have taken antibiotics, or want to boost your gut health.
8. Collagen: For Joints, Skin, and More
Why it matters:
Collagen is the most abundant protein in our bodies, supporting joints, skin, and connective tissues.
Collagen is the most abundant protein in our bodies, supporting joints, skin, and connective tissues.
The evidence:
A 2019 study in Nutrients found that collagen supplements improve skin elasticity and joint pain in active adults.
A 2019 study in Nutrients found that collagen supplements improve skin elasticity and joint pain in active adults.
Worth your money?
If you’re active, aging, or want to support skin and joint health.
If you’re active, aging, or want to support skin and joint health.
How I Supplement: Why I Trust Heights
With so many brands out there, quality matters. I personally use and trust Heights supplements for my daily nutrition foundation. Their range is science-backed, sustainably sourced, and covers all the essentials—omega-3s, B vitamins, D3, and more—in just two capsules a day. It’s simple, effective, and fits my busy lifestyle.
Exclusive Discount:
Ready to upgrade your supplement routine?
Try Heights and get a special discount with my link:
👉 heights.com (AIMEE46141)
Ready to upgrade your supplement routine?
Try Heights and get a special discount with my link:
👉 heights.com (AIMEE46141)
Supplements can be a powerful tool for modern life—filling nutritional gaps, supporting your mind and body, and helping you thrive through stress and busy days. But quality and consistency matter more than quantity. Stick to evidence-based essentials, invest in trusted brands, and remember: supplements work best as part of a holistic lifestyle.
Got questions about your supplement routine? Drop me a message or book a consultation for personalised advice!
References
- Gaziano, J.M., et al. (2012). Multivitamins in the prevention of cancer in men: The Physicians’ Health Study II randomized controlled trial. JAMA.
- The Lancet Diabetes & Endocrinology (2020). Vitamin D supplementation and prevention of disease.
- Aung, T., et al. (2018). Associations of omega-3 fatty acid supplement use with cardiovascular disease risks. JAMA Cardiol.
- Grosso, G., et al. (2014). Role of omega-3 fatty acids in the treatment of depressive disorders: A comprehensive meta-analysis. PLoS One.
- Abbasi, B., et al. (2012). The effect of magnesium supplementation on primary insomnia in elderly. J Res Med Sci.
- Kennedy, D.O. (2016). B vitamins and the brain: mechanisms, dose and efficacy—a review. Nutrients.
- Chandrasekhar, K., et al. (2012). A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian J Psychol Med.
- Panossian, A., Wikman, G. (2010). Effects of adaptogens on the central nervous system and the molecular mechanisms associated with their stress—protective activity. Pharmaceuticals.
- Huang, R., et al. (2020). Effects of probiotics on depression: A systematic review and meta-analysis of randomized controlled trials. Front Psychiatry.
- Zdzieblik, D., et al. (2015). Collagen peptide supplementation in combination with resistance training improves body composition and increases muscle strength in elderly sarcopenic men: a randomized controlled trial. Br J Nutr.