With busy lives and packed schedules, maintaining a healthy lifestyle can be challenging at times. While a well-rounded diet is the foundation of good nutrition, sometimes we need a little extra support to ensure our bodies are getting all the essential nutrients they need. As a nutritionist, I often get asked about the best supplements to incorporate into a daily routine - I’m letting you in on my go-tos to help enhance your overall health and well-being as a woman
Protein Rich Powders
Protein is an essential macronutrient that plays a crucial role in supporting a healthy immune system, and maintaining a balanced metabolism. While it’s best to obtain protein from whole food sources such as lean meat, fish, legumes, and nuts, protein-rich powders can be a convenient way to supplement your intake, especially for those with busy schedules or specific dietary restrictions. Look for high-quality protein derived from sources like whey, pea, or hemp, and choose those that are free from unnecessary additives. Some of my favourites are FS Protein Blend in flavours vanilla and chocolate.
The B-complex vitamins are a group of essential nutrients that are involved in numerous bodily functions, including energy metabolism, red blood cell production, and nervous system health. B vitamins, such as B6, B12, and folate, are commonly found in animal products, leafy greens, legumes, and fortified grains. However, factors like poor diet choices, stress and certain medical conditions can increase the need for these vitamins. B-complex supplements can be an excellent option to ensure you’re meeting your daily requirements and supporting overall health and well-being.
Greens superfood blends, such as powder blends of nutrient-dense vegetables like spinach, kale and spirulina, have gained popularity in recent years. These supplements are rich in vitamins, minerals and antioxidants, providing a quick and convenient way to boost your daily intake of greens. They can support healthy digestion and overall health. However, it’s important to remember that these supplements should not replace whole vegetables in your diet. Rather, they should be used as a complementary addition to ensure you’re getting a wide variety of nutrients.
Ashwagandha is an adaptogenic herb that has been used in traditional Ayurvedic medicine for centuries. It is renowned for its ability to help the body adapt to stress and promote a sense of calm and balance. Ashwagandha supplements are believed to support the adrenal glands, regulate cortisol levels, and boost energy. Additionally, ashwagandha may aid in improving cognitive function, reducing anxiety, and supporting a healthy immune system. As always, consult with a healthcare professional before incorporating any new supplements into your routine.
Magnesium is a vital mineral involved in over 300 reactions within the body. It plays a critical role in energy production, muscle function, nerve signalling, and maintaining a healthy heart rhythm. Magnesium can also help to reduce PMS symptoms and aid in sleep quality. Unfortunately, many individuals don’t get enough magnesium from their diets alone. Magnesium supplements can help bridge the gap and provide the body with adequate levels of this essential nutrient. Look for forms such as magnesium citrate, glycinate, or malate, which are known to be well-absorbed by the body.
While supplements can never fully replace a balanced diet, they can serve as valuable additions to support optimal health. Protein powders, B vitamins, greens powders, ashwagandha and magnesium are some of my favourite go-to supplements that I personally take.
Written by Harriet Lidgard
Nutritionist (BSc) & Health Coach