Whenever you want to strengthen your immune system, reduce bloating, lose body fat or have more energy, it’s tempting to reach for supplements recommended by a friend or something you’ve read online that supposedly is “exactly what you need”.
And then sometimes you find yourself wondering:
“Did I just waste my money?”
Well, in most cases, you probably did.
So what do you actually need?
I remember the first time I visited the US back in 2012.
I stayed with a childhood friend who had an entire box full of supplements and was taking what felt like 20 different pills every day.
But she drove everywhere, barely walked 1,000 steps a day, and spending time outdoors was practically non-existent.
The result?
Extra weight, poor skin quality, chronic fatigue and hormonal imbalance.
If your exercise routine, nutrition, recovery and daily activity levels are already well established, supplements can be a great support for your body.
But they are not a magic wand.
When women join my programme and want to make a change, I always focus on the same priorities first:
- nutrition and hydration
- exercise and daily movement
- quality sleep
Only then do we look at supplements.
And even then, we introduce them gradually.
You do NOT need an entire supplement store.
What do you actually need to start with?
1. Creatine Monohydrate – the most researched supplement available and one of the most beneficial supplements for women over 35.
2. Magnesium – but not just any form.
Choose organic forms such as bisglycinate, threonate or malate.
Avoid magnesium oxide (commonly found in effervescent tablets), as it is poorly absorbed by the body.
Seasonal supplements worth considering during autumn include:
- Zinc – if you’re prone to colds and infections, around 25 mg per day
- Vitamin D – when the days become shorter and sun exposure decreases, approximately 4,000 IU daily
*Reminder‼️ Without regular movement and physical activity, your body cannot utilise vitamin D as effectively. - Omega-3 – most women do not consume enough fish through their diet, and omega-3 fatty acids support inflammation management, heart health, brain function and hormonal balance
And my favourite natural immune-support supplement:
Black seed oil.
When it comes to Omega-3 supplements, remember that they should never become an excuse to neglect dietary sources of healthy fats.
It’s also important to understand that when a label says “1,000 mg fish oil”, this does not mean it contains 1,000 mg of EPA and DHA.
In many cases, the EPA and DHA content is significantly lower, while the remainder consists of other fats.
For anything beyond these basics, it’s best to have your blood work checked before deciding to supplement a potential micronutrient deficiency.
Supplements are exactly what their name suggests—a supplement.
They should support healthy habits and daily routines, never replace them.