CAPSULE COLLECTION A definitive guide to supplements: what to take and when to take it
Our guide to the supplements to take for better sleep, skin and cognitive function
Virginia Woolf once wrote: ‘One cannot think well, love well, sleep well, if one has not dined well.’ While the sentiment remains true, what doesn’t quite deliver is today’s diet. Despite our best efforts, modern menus tend to fall short of the vitamins and minerals we need to stay at optimum health. Fresh supermarket food can contain up to 37 per cent fewer minerals than in the 1970s due to overfarming, and 21st-century lifestyles don’t help either: a quarter of respondents to a recent survey admitted to working so hard that they no longer had the energy to cook. Potentially then, we can all benefit from the right supplements, ‘but the magic only happens when we understand what we need to take’, says the nutritionist Eve Kalinik. ‘Taking a tablet that you don’t need is at best ineffective and expensive, and at worst going to be a real upset to the body’s balance.’ The message from the experts is that if you are lacking something, think about food sources first. Secondary supplementation should only follow on the advice of a qualified practitioner (such as those we have consulted for this guide).
From the minerals that might aid stress relief and slumber to those ingredients that could boost our skin and energy, here’s what the leading experts recommend. katy young
For sleep and stress
Sleeplessness is a difficult area to address, since underlying causes vary so widely, but magnesium is an especially valuable supplement for those finding themselves waking in the night. ‘The mineral is known as “nature’s tranquiliser” and has a calming effect on the body,’ says the nutritionist and women’s-health specialist Dr Marilyn Glenville. ‘It is particularly helpful if your sleep is disturbed by cramps, as it is a muscle relaxant.’ Magnesium also plays a key role in the neurotransmitter gamma-aminobutyric acid, which has a mild sedative effect. Look for magnesium citrate on the label: ‘Avoid minerals in the inorganic form of oxides, sulphates and carbonates, as they are more difficult for the body to absorb,’ says Dr Glenville. Try Form Nutrition’s ZZZZs Advanced Nootropic Complex, which also contains L-Theanine, an amino acid known for its relaxing effect. siân ranscombe
For skin and hair
‘My philosophy centres on skin condition, which is constantly changing due to biological and environmental factors – this means that the type of supplements you should be taking depends on the skin concerns you’re treating,’ says the facialist Sarah Chapman. For dryness, Chapman recommends omegas such as flaxseed oil; those prone to breakouts should look for zinc and B vitamins, which both support skin healing (but check www.nhs.uk/conditions/vitamins -and-minerals for information on the recommended daily allowance for each type of B vitamin). Chapman’s Overnight Facial Supplement contains a blend of 23 micronutrients including vitamin A, hyaluronic acid, and sea buckthorn, which is rich in omega 7 and helps to reduce wrinkles and loss of skin elasticity. If thinning hair is a concern, Viviscal supplements contain a marine protein complex called AminoMar C and have been clinically proven to support hair growth by nourishing the follicle from within. sr
Forenergy
‘No one supplement will give you a shot of energy unless you have a deficiency,’ says Eve Kalinik. However, iron is important for carrying oxygen if you are suffering from mild anaemia, ‘which is much more prevalent than we might think’, she adds. She advises choosing a product that includes vitamin C to help absorption, or stocking up on berries and peppers, which are a rich source; try taking iron with a little apple juice, or a glass of water infused with GP Nutrition Energise Me sachets. Supporting a healthy gut with a probiotic can also positively increase the uptake of nutrients that lead to better overall energy, while magnesium is essential for energy production, and ginseng supports tired adrenal glands – but only as an occasional fix rather than a daily dose. Experts also agree that getting enough protein, around a palm size at every meal, and between one and a half and two litres of water a day, will regulate your energy levels. ky
For fertility and hormones
‘Fertility is a highly complex area and may be driven by multiple factors, so I would always suggest working with a practitioner,’ advises Eve Kalinik. However, it won’t hurt to ensure your body is receiving sufficient nutrients as well. ‘The most important here are zinc, folic acid, selenium, vitamins C and E, and omega 3 fatty acids,’ explains Dr Glenville.
‘During the menopause, we know that women eating a diet rich in phytoestrogens, found specifically in soy beans, chickpeas and lentils, have significantly fewer hot flushes,’ says Dr Glenville. ‘The cells in your body have oestrogen receptors that act like a lock. Phytoestrogens act as the key to “stimulate” them into activity – in the brain or bones, for instance – or switch them off where you need to avoid overstimulation, in the womb for example.’ Other useful supplements during the menopause include soya, flaxseed and vitamin D, which is particularly important for bone health. sr
For cognitive health
As its popularity has risen in the health industry, cannabidiol (CBD) has been touted as a fix for almost every ailment. There are now gummies, sprays, balms and vapes offering benefits in everything from skin health to anxiety. CBD is a chemical compound found in the hemp plant, but, unlike tetrahydrocannabinol (THC), it is not psychoactive. ‘Many of the benefits of CBD are related to cognitive performance, making it an effective nootropic,’ says Charlotte Ferguson, a psychotherapist and the founder of the wellness company Disciple. ‘Studies have demonstrated CBD interacting with the receptors in the brain to support hormone release, metabolism and memory.’ Ferguson advises choosing a full-spectrum CBD oil, which will contain a variety of cannabinoids and therefore may magnify the therapeutic benefits. ‘Most reputable CBD companies will have lab results on their website,’ says Ferguson. sr