Your goal: Prevent injury

THE SUPP Vitamin D

This one is at the vanguard of inflammation-reducing vitamins.

When its active form (1,25(OH)D) binds to receptors in your muscle cells, the production of proinflammatory hormones called cytokines is suppressed, while their anti-inflammatory counterparts (protectins, resolvins and maresins) are put to work. Most effective form: Vitamin D3 is the champ; research shows it can be absorbed up to 500 times faster and is 87% more effective in raising vitamin D levels than vitamin D2. Recommended dose: 0.025-0.075mg per day. Bonus benefits: Find that your mood lifts the instant the sun comes out? That’s no surprise: vitamin D is involved in the body’s production of serotonin – often called the happy hormone – so it’s important for your overall health to reap this benefit. Find it in these foods: Salmon, sardines, eggs, mushrooms, prawns. Potential side effects: Consuming too much can cause nausea and vomiting, though this is rare and will probably only happen if you go way over the daily dosage. Top up: Betteryou D3000 Vitamin D Daily Oral Spray, £8.49 for 15ml, Holland & Barrett

THE SUPP Omega-3

With omega-3s, it’s the eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) fatty acids you’re after. Their whole purpose is to reduce inflammation and, like vitamin D, they halt the production of proinflammatory cytokines and get the good ones going.

Most effective form: Look for a supplement that has a higher ratio of EPA to DHA, says Holmes, as EPA is far more effective in delivering physical benefits – reducing aches, pain and swelling. Recommended dose: 1,000-2,000mg

per day. Bonus benefits: DHA might not do much for your physical ailments, but it’s been shown to be a winner in improving concentration. The main fatty acid found in your brain, DHA is responsible for encouraging blood flow and improving the efficiency of all cells in the brain. Therefore, cognitive tasks are much tougher without it.

Find it in these foods: Sardines, mackerel, herring, trout, flaxseed, chia seed, pumpkin seeds. Potential side effects: An unpleasant taste in your mouth, or a slightly fishy-smelling breath – but both should be mild. Top up: Elite Omega 3 Pure EPA, £32.99 for 60 capsules, Healthspan