What Our Nutritionists Are Supplementing With and Why

When it comes to nutrition, most of us know the basics: eat a balanced diet rich in fruits, vegetables, whole grains, and protein. However, even with the best intentions, sometimes our food choices alone might not provide all the nutrients we need to optimise health. This is where supplements come in. But with so many options on the market, how do you know which ones are worth considering?

To answer this, we reached out to the nutritionists who advise clients on supplementing their diet. In this blog post, we’ll dive into the supplements our nutritionists are using themselves, the reasons behind their choices, and the potential benefits of each.

Why Are Supplements Necessary?

Ideally, most of your nutrients should come from whole foods. However, modern farming methods, busy lifestyles, and dietary restrictions can lead to nutrient gaps. Supplements are a way to help fill those gaps, ensuring you’re getting the vitamins, minerals, and other compounds your body needs for optimal functioning.

That said, it’s important to remember that supplements should complement a healthy diet, not replace it. Working with a nutritionist can help you understand your individual needs and avoid over-supplementing or using products that don’t benefit you.

The Top Supplements Our Nutritionists Are Using and Why

1. Vitamin D3

Why it's important: Vitamin D plays a critical role in bone health, immune function, and mood regulation. Despite its importance, many people are deficient in vitamin D, particularly those who live in areas with limited sunlight or spend most of their time indoors.

Nutritionists' choice: Most nutritionists supplement with Vitamin D3 because it is the most bioavailable form of vitamin D. While the body can produce vitamin D through sun exposure, many people don’t get enough sun, especially in the colder months.

• Benefits:
  • Enhances calcium absorption for strong bones.
  • Supports immune health.
  • Can help boost mood, particularly in those with seasonal affective disorder (SAD).

Dosage: The amount of Vitamin D3 needed depends on individual factors like age, lifestyle, and sun exposure. A typical daily dose ranges from 1,000 to 2,000 IU, though some individuals may require higher amounts based on blood tests.

2. Omega-3 Fatty Acids (Fish Oil)

Why it's important: Omega-3 fatty acids are essential fats that play a significant role in heart health, brain function, and reducing inflammation in the body. Most people don’t get enough omega-3s through their diet alone, particularly if they don’t eat oily fish like salmon or sardines regularly.

Nutritionists' choice: Nutritionists often recommend fish oil supplements rich in EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These omega-3 fatty acids are known to support cardiovascular health and cognitive function.

• Benefits:
  • Reduces inflammation, which may help manage chronic conditions like arthritis.
  • Supports brain health and cognitive function.
  • Improves heart health by reducing triglyceride levels and lowering blood pressure.

Dosage: A typical daily dose for heart health is about 1,000 mg to 2,000 mg of combined EPA and DHA. For inflammation or joint health, some may require higher doses, but always consult with a professional first.

3. Magnesium

Why it's important: Magnesium is a vital mineral involved in over 300 biochemical reactions in the body. It plays a role in muscle function, nerve function, and energy production. Despite its importance, magnesium deficiency is surprisingly common, particularly in people who consume a lot of processed foods, are stressed, or have gut health issues that impair nutrient absorption.

Nutritionists' choice: Nutritionists typically choose magnesium glycinate or magnesium citrate, both of which are more easily absorbed and less likely to cause digestive issues like laxative effects.

• Benefits:
  • Helps with muscle relaxation and can reduce the occurrence of cramps.
  • Promotes restful sleep and helps with insomnia.
  • Supports healthy bones and heart function.

Dosage: For general health, 200–400 mg per day is common. It’s often taken in the evening due to its calming effects.

4. Probiotics

Why it's important: Probiotics are live microorganisms that support the balance of healthy bacteria in your gut. Since gut health is directly linked to overall health — including immune function, digestion, and even mental health — maintaining a healthy microbiome is essential.

Nutritionists' choice: Many nutritionists opt for a broad-spectrum probiotic supplement containing a variety of bacterial strains, including Lactobacillus and Bifidobacterium.

• Benefits:
  • Supports digestive health and reduces symptoms like bloating, gas, and constipation.
  • Enhances the immune system by promoting healthy gut flora.
  • May improve mental health through the gut-brain axis.

Dosage: A typical daily dose ranges from 1 to 10 billion CFU (colony-forming units), depending on the individual’s needs.

5. Vitamin C

Why it's important: Vitamin C is an essential antioxidant that supports immune function, promotes healthy skin, and helps the body absorb iron from plant-based sources. It also helps protect cells from oxidative stress caused by free radicals.

Nutritionists' choice: Nutritionists often choose ascorbic acid or liposomal vitamin C for better bioavailability. Liposomal vitamin C is encapsulated in fat, making it easier for the body to absorb and utilise.

• Benefits:
  • Supports a healthy immune system, particularly during cold and flu season.
  • Enhances collagen production for skin elasticity and wound healing.
  • Acts as a potent antioxidant, protecting against environmental damage.

Dosage: A typical daily dose is around 500–1,000 mg, but higher doses may be needed for therapeutic purposes, especially for immune support.

6. Multivitamins

Why it's important: Multivitamins are designed to provide a comprehensive range of essential vitamins and minerals. While nutritionists generally encourage clients to get their nutrients from whole foods, multivitamins can serve as a convenient option for filling in any gaps, especially for individuals with dietary restrictions or those who may have trouble absorbing nutrients.

Nutritionists' choice: Nutritionists often recommend high-quality multivitamins that are free from artificial colours, flavours, and fillers, with well-balanced doses of vitamins like Vitamin A, B vitamins, Vitamin D, Vitamin K, and minerals such as zinc and selenium.

• Benefits:
  • Provides a safety net to ensure you’re meeting your daily vitamin and mineral needs.
  • Helps maintain overall health and supports energy levels.

Dosage: Follow the manufacturer’s guidelines, but most multivitamins are taken once a day, ideally with food to improve absorption.

7. Collagen

Why it's important: Collagen is the most abundant protein in your body, found in skin, joints, bones, and connective tissues. As we age, collagen production declines, leading to sagging skin, wrinkles, and joint discomfort. Supplementing with collagen can help support these structures.

Nutritionists' choice: Many nutritionists recommend hydrolyzed collagen peptides, which are broken down into smaller molecules for better absorption. Collagen types I and III, which are found in skin and bones, are commonly used.

• Benefits:
  • Supports skin elasticity, reducing the appearance of wrinkles and sagging.
  • Promotes joint health and reduces symptoms of arthritis.
  • Helps maintain healthy hair and nails.

Dosage: A typical dose of collagen ranges from 5 to 10 grams per day, usually taken in powder form mixed into drinks or smoothies.

8. Bone Broth

Why it's important: Bone broth is rich in collagen, gelatin, and amino acids like glycine and proline, which are beneficial for gut health, joint health, and skin elasticity. It’s also a great source of minerals such as calcium, magnesium, and phosphorus, all of which are vital for bone health.

Nutritionists' choice: Many nutritionists are turning to bone broth protein powders or incorporating homemade bone broth into their daily diet. These are convenient ways to access the collagen-boosting benefits of bone broth without having to cook it from scratch.

• Benefits:
  • Supports joint health by providing collagen and amino acids.
  • Promotes gut health by healing and sealing the gut lining.
  • Contributes to healthy skin, hair, and nails due to its collagen content.

Dosage: Nutritionists often recommend consuming 1 to 2 cups of bone broth per day or 10–15 grams of bone broth protein in powder form, which can be easily added to smoothies or soups.

9. Electrolytes

Why it's important: Electrolytes are essential minerals, including sodium, potassium, calcium, and magnesium, that help maintain fluid balance, muscle function, and nerve signalling. Many people unknowingly become dehydrated or imbalanced in electrolytes, particularly those who exercise frequently or live in hot climates.

Nutritionists' choice: Nutritionists often recommend electrolyte supplements in the form of powders, tablets, or drinks, especially those that contain a balanced ratio of sodium, potassium, magnesium, and calcium without added sugars.

• Benefits:
  • Helps prevent dehydration, particularly after intense exercise or heat exposure.
  • Supports muscle function and reduces the risk of cramping.
  • Improves energy levels and enhances performance during physical activity.

Dosage: The appropriate dosage of electrolytes will depend on your activity level and personal needs. A typical dose is around 500–1,000 mg of sodium, 200–400 mg of potassium, and 100–200 mg of magnesium per day, particularly after exercise or periods of heavy sweating.

Final Thoughts

Supplements can be an invaluable tool for supporting overall health and wellness, but they should always complement a healthy, balanced diet. Working with a nutritionist is a great way to tailor supplementation to your specific needs, helping you target any nutrient gaps and optimise your health.

Remember, supplements are not a one-size-fits-all solution, and what works for one person might not work for another. Always consult a qualified healthcare professional before starting any new supplement regimen, especially if you have existing health conditions or are on medication.

By choosing the right supplements — from vitamin D3 and omega-3s to collagen and bone broth — you can support your body’s natural functions, enhance your well-being, and feel your best every day!