Before you add another supplement to your basket.

An antioxidant involved in energy metabolism and blood sugar regulation. Has some decent research behind it, particularly in specific contexts - but not something to reach for without a reason.

​

​

One of the better-researched adaptogenic herbs, with evidence for stress resilience, cortisol regulation and sleep quality. Also has contraindications worth knowing about before you start.

​

​

Structural protein that supports skin, joints and connective tissue. The question is whether supplemental collagen survives digestion well enough to be useful - and the answer is more nuanced than either the marketing or the sceptics suggest.

A compound involved in cellular energy production that declines naturally with age and is depleted by statins. Worth understanding if you're over 40 or on long-term medication.

​

​

​

One of the most researched supplements in existence - and not just for athletes. Increasingly relevant for cognitive function, muscle retention and healthy ageing in women too.

Essential for cell production, mood and energy - and critical before and during pregnancy. Methylated folate versus folic acid is a distinction worth understanding, particularly if you have MTHFR variations.

A vitamin-like compound with growing evidence for PCOS, insulin sensitivity, mood and cycle regularity. Promising - and still an area where research is developing.

​

Essential for thyroid hormone production, and easy to be deficient in if you avoid dairy and fish. Also easy to overshoot - particularly with seaweed supplements. Dose matters a lot here.

Critical for energy, oxygen transport and immune function. Should only be supplemented with confirmed deficiency - taking iron unnecessarily can cause issues. Testing first, supplementing second.

An amino acid found naturally in green tea, with evidence for promoting calm focus without sedation. One of the more gentle options for stress and sleep support.

​

Magnesium is involved in over 300 enzymatic processes - and most women don't get enough from diet alone. Glycinate is the most absorbable and gentle form. Relevant for sleep, muscle tension, stress and hormones.

Cover-all formulas vary wildly in quality, dosing and form. Sometimes useful as a baseline; often not necessary with a varied diet. This guide looks at when they're worth it and what to look for in a formula.

A precursor to glutathione - one of the body's main antioxidants. Has research in specific areas including respiratory health, liver support and PCOS. Higher doses require care.

​

​

Among the better-evidenced supplements for inflammation, mood, cardiovascular health and skin. Most people in the UK aren't eating enough oily fish to meet needs. The form, dose and quality of the supplement matters.

Not all probiotics do the same thing. Strain specificity matters - what works for IBS won't necessarily help with skin or vaginal health. This guide helps you match the evidence to your actual situation.

​

A plant flavonoid with anti-inflammatory and antihistamine properties. Relevant for immune reactivity and seasonal allergies. Well absorbed alongside vitamin C.

​

​

Important for thyroid function and antioxidant activity - but the gap between beneficial and harmful doses is narrow. Two Brazil nuts a day is often enough. Supplementing without good reason isn't recommended.

​

Curcumin is the active compound in turmeric, with reasonable evidence for anti-inflammatory activity. Bioavailability is the challenge - most standard turmeric capsules don't absorb well without piperine or a fat-based carrier.

Essential for skin, immunity and vision - and one of the fat-soluble vitamins where excess supplementation causes real harm, particularly in pregnancy. Food sources are safer for most people.

​

​

Involved in hormone metabolism, mood and energy. Relevant for PMS in particular. High-dose B6 supplementation has a known risk of peripheral neuropathy - this is one where dose really matters.

​

​

Critical for energy, neurological function and red blood cell formation. Deficiency is common - particularly in plant-based eaters, those on metformin, or anyone with absorption issues. Testing before supplementing is worthwhile.

​

A well-understood antioxidant that supports immunity, collagen production and iron absorption. Most people can meet their needs through diet. High-dose supplementation is mostly unnecessary and can cause digestive issues.

​

​

Arguably the most relevant supplement for people in the UK, given limited sun exposure from October to March. Involved in immune function, mood, bone health and hormone production. Getting tested before supplementing means you know what dose you actually need.

Key for skin, immunity, wound healing and hormone balance - and frequently low in people with adult acne or restricted diets. Food sources include meat, shellfish, pumpkin seeds and legumes.

​

​

​