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The best supplements to take, according to experts
From boosting gut health and the immune system to hair, skin and nails, these are the products to know
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Many of us are conscious about ways of optimising our health and wellbeing at this time of year, and adding supplements to your daily routine is a strong place to start. There are vitamins and minerals to suit all kinds of needs and concerns, from menopause supplements to collagen powders and those for our gut health.
But, in a market overflowing with supplement brands, it’s easy to become overwhelmed and uncertain about what to actually look for. With this in mind, our shopping team has called in the experts for a clearer steer.
As a general guide, NHS GP Dr Raj Arora says: “If you are feeling well in yourself, consuming a balanced healthy diet and not lacking in vitamins, generally you may stick with a probiotic supplement and leave it at that. However, if there is a deficiency or lack of vitamins then a multivitamin may be helpful.”
Read more: Best menopause supplements, according to an expert
Similarly, specialist menopause nutritionist Emma Bardwell outlines that, if in doubt, “it’s always best to get advice from a registered healthcare provider.”
From basic multivitamins and supplements offering a boost to skin, hair and nails, plus products to help with joint pain and anaemia, we’ve got all bases covered. Keep reading for the supplements and vitamins to buy, according to medical and nutritional experts.
What supplements should I take for gut health?
Bio-Kult advanced multi-strain formulation, digestive system: £7.20, Amazon.co.uk
“Research indicates a positive association between taking probiotics and good gut health,” Dr Arora explains. “Increasing the number of beneficial bacteria in the gut has also been linked with better immunity.” She also often recommends a probiotic “if patients are looking for a supplement for gut health or if they have taken a course of antibiotics, as this can deplete friendly gut bacteria”.
Dr Arora says a simple, affordable probiotic is Bio-Kult’s advanced multi-strain formulation, as it contains 14 strains of live bacteria.
Kalla for relief: From £33, Kalla.com
This is a tasteless vegan-friendly powder, which naturopathic nutritionist Jess Shand recommends, as it “contains a patented probiotic that’s clinically proven to support the balance of bacteria within the microbiota, which is essential for a healthy, happy gut.” Simply sprinkle the probiotic over your breakfast, add it to your smoothie or stir the powder into a drink of water.
As explained by Shand: “It’s backed by three decades of Swedish research and 50 clinical trials to demonstrate its effectiveness for people with IBS symptoms.” She’s also a big fan of the handy sachets for ease of use while travelling.
Symprove daily essential: From £39.99, Symprove.com
Popular probiotic Symprove is a water-based formula containing live gut-friendly bacteria. “Enhanced gut health is fundamental to improving the function of all of the body’s systems, and it’s key to overall health and wellbeing,” shares Shand. There are a range of flavours to choose from, including original, strawberry and raspberry, and mango and passionfruit, and it’s designed to withstand the stomach’s acidity, meaning the live bacteria can reach the gut.
“Since I started taking it a few months ago, Symprove has earned a permanent position in my morning routine because it’s had such a positive impact on my digestion,” Shand says.
What supplements should I take for the immune system?
Vitabiotics immunace: £6.80, Amazon.co.uk
While Dr Arora explains that a supplement for gut health can help the immune system, it’s also important to look at the dietary intake of vitamins and minerals. She explains that “a supplement containing vitamin D and vitamin C may help improve immunity, especially if there is a deficiency,” and adds zinc can also help “support the growth and function of immune cells”. A purse-friendly option that Dr Arora recommends is a multivitamin such as Vitabiotics immunace, which contains vitamin C, zinc, selenium and vitamin D3.
Sambucol black eldeberry liquid: £6.15, Amazon.co.uk
Explaining that there’s no need to spend a lot of money on supplements for immune health, Dr Arora suggests another alternative is Sambucol liquid. This syrupy formula is gluten-free and packed with immune boosting components, such as vitamins C, D and B6 as well as zinc, folic acid and other minerals.
Free Soul FS greens: From £24, Herfreesoul.com
This gluten-free, vegan-friendly powder is unflavoured and unsweetened and contains 21 greens ingredients, including chlorella, wheatgrass, barley grass, spinach, kale, broccoli, alfalfa, maca and ashwagandha. All these components “support immunity, energy and digestion too as an added bonus,” explains Shand. “I like to squeeze fresh lemon into my glass of Free Soul greens to take off the earthy-tasting edge and for the added nutrient benefits,” she says.
Centrum advance multivitamin: £17.90, Amazon.co.uk
If you’re looking for a general multivitamin, Dr Arora says: “Again, these do not need to be super expensive – generally, I would recommend Centrum multivitamins, but even a health store or a pharmacy’s own brand will suffice.” This whopping pack of 180 capsules is a bargain at just over £10 and it contains 24 vitamins and minerals, including vitamins B12, C and D. However, if you do buy a multivitamin, “it is important not to take extra minerals or vitamins on top, to ensure levels are not exceeded, as this can lead to side effects and health issues,” she highlights.
What supplements should I take for hair, skin and nails?
Glowwa hair food: £34.99, Glowwa.com
“Hair follicles have a cycle of active growth, transition and rest. When there is a disruption to this cycle it can result in hair loss and thinning hair,” Dr Arora shares, emphasising that nutrition is one area to focus on. Essential fatty acids, biotin, iron and proteins are vital for healthy hair and its growth, while oily fish and leafy vegetables are particularly important. But, where it may be difficult to get all the needed nutrients from diet alone, there are supplements to help.
“Supplements such as Glowwa hair food contain active ingredients, including niacin, zinc, vitamin B12, biotin, MSM and vitamin C. These ingredients together can work to promote hair growth and prevent hair loss,” Dr Arora says.
Manifesto beauty vitamin gummies: £35, Manifesto-nutrition.com
The list of ingredients contained in these vegan-friendly gummies for hair, skin and nail health covers astaxanthin, biotin, zinc, selenium and açai berry. Prebiotic fibre inulin is in there too and, as explained by Shand, “it feeds the gut microbiome for a healthier gut, which is essential for good skin health, because you can’t have one without the other.”
She adds: “These gummies are a great option if you dislike swallowing pills, and they genuinely taste amazing. The supplements contain a carefully curated ingredients list packed full of antioxidants and vitamins to support your outside beauty and help strengthen your immunity as an added bonus.”
Skinade: From £128, Skinade.com
This drink contains the type of collagen used for skin health, compared with the format in supplements aimed at joints. The peach and mangosteen flavoured drink also includes vitamins B and C, omegas 3 and 6 and l-lysine.
Dr Arora says: “Skinade is popular among celebrities, but it makes the cut for me because not only does the collagen come in a hydrolysed format, meaning it’s easier for the body to absorb, it also triggers your body to produce collagen. It’s a supplement and a booster.”
Best supplements for joint pain
Wild Nutrition turmaforte turmeric: £35.10, Amazon.co.uk
“Although it sounds counterintuitive, often the best way to help joint pain is to mobilise the joints through exercise and gentle movement. There are also many different reasons for joint pain, from wear and tear to arthritis. It’s important to find out the root cause and treat accordingly,” Bardwell advises.
Turmeric is an anti-inflammatory ingredient worth investigating, and its main bioactive substance is curcumin. “It has been shown in research papers to help with the management of inflammatory conditions such as arthritis,” says Bardwell. There are 60 of these vegan-friendly, organic capsules in this bottle, which is a month’s supply.
Bare Biology life and soul omega 3 capsules: From £27.16, Barebiology.com
“Omega 3 oil may help reduce swollen and tender joints associated with arthritis,” says Bardwell. These capsules contain the equivalent oily fish nutritional value as a whole tin of sardines and include sustainably sourced algae.
Bardwell adds: “Bare Biology life & soul is the most potent form on the market, and I regularly recommend it to clients.” For anyone wishing to avoid fish consumption, there is a vegan alternative called vim & vigour, made from algae oil (from £27.16, Barebiology.com).
Correxiko premium marine collagen powder: £19.99, Amazon.co.uk
As shared by Bardwell: “Hydrolysed collagen has been studied fairly extensively as a potential osteoarthritis and rheumatism treatment. Although the quality of the research varies, most of the findings are positive.” This unflavoured marine collagen powder contains all forms of collagen, including type II and that’s the one to buy for joint health. It’s made from fish that aren’t farmed, too. “Collagen is best taken on an empty stomach before the first meal of the day,” Bardwell says.
Best iron supplements for anaemia
NaturesPlus hema-plex capsules: £16.95, Amazon.co.uk
There are many reasons for having low iron, and these can include heavy periods, pregnancy, fibroids, autoimmune conditions and dietary choices. Bardwell explains: “It can be very tricky for a number of reasons to significantly increase iron levels, so a multi-pronged approach is sometimes recommended.” Plus, some iron tablets can cause side effects such as nausea and digestive issues. However, Bardwell says: “Hema-plex capsules are gentle on the stomach and contain all the co-factors needed for optimal iron absorption, including vitamin C, zinc and B vitamins such as folate and methylcobalamin.”
Patch MD iron plus topical patch: £18.50, Amazon.co.uk
As outlined by Bardwell, “many people find iron supplementation can cause nausea, constipation and gastrointestinal issues.” This is why she recommends Patch MD iron plus topical patches, as they’re “a useful alternative to swallowing pills and deliver iron directly through the skin.” The patches can be worn for eight hours a day and they offer a slow release of iron supplementation, which avoids both the stomach and liver.
Pure Encapsulations l-lysine capsules: £15.57, Amazon.co.uk
“For some people, it can prove very difficult to increase iron levels through iron supplementation and/or diet alone,” says Bardwell. She explains that while “the exact mechanism isn’t well understood, taking the amino acid l-lysine can help the uptake of iron from food and from oral iron.” This vegetarian-friendly bottle contains 90 capsules for around £15.
Spatone liquid iron supplement: £9.65, Amazon.co.uk
“Another alternative is a liquid iron such as Spatone, which often has fewer gut-related side effects than traditional pill forms of iron”, advises Bardwell. While the liquid does have a metallic taste, it can be added to orange juice, as vitamin C helps support the body’s iron absorption. Or, Bardwell says, “either mix with water or pour the contents of the sachet straight into your mouth.”
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