{"id":665,"date":"2025-10-10T20:29:40","date_gmt":"2025-10-10T18:29:40","guid":{"rendered":"http:\/\/localhost\/beastie\/ako-si-pretrpana-savjetima-o-suplementima-ovo-ce-ti-pomoci-odluciti-sto-ti-zaista-treba\/"},"modified":"2026-05-24T20:31:19","modified_gmt":"2026-05-24T18:31:19","slug":"what-supplements-do-you-actually-need","status":"publish","type":"post","link":"https:\/\/marinabosnjakovic.com\/en\/what-supplements-do-you-actually-need\/","title":{"rendered":"What Supplements Do You Actually Need?"},"content":{"rendered":"<p>Whenever you want to strengthen your immune system, reduce bloating, lose body fat or have more energy, it\u2019s tempting to reach for supplements recommended by a friend or something you\u2019ve read online that supposedly is \u201cexactly what you need\u201d.<\/p>\n<p>And then sometimes you find yourself wondering:<\/p>\n<p>\u201cDid I just waste my money?\u201d<\/p>\n<p>Well, in most cases, you probably did.<\/p>\n<p>So what do you actually need?<\/p>\n<p>I remember the first time I visited the US back in 2012.<\/p>\n<p>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.<\/p>\n<p>But she drove everywhere, barely walked 1,000 steps a day, and spending time outdoors was practically non-existent.<\/p>\n<p>The result?<\/p>\n<p>Extra weight, poor skin quality, chronic fatigue and hormonal imbalance.<\/p>\n<p>If your exercise routine, nutrition, recovery and daily activity levels are already well established, supplements can be a great support for your body.<\/p>\n<p>But they are not a magic wand.<\/p>\n<p>When women join my programme and want to make a change, I always focus on the same priorities first:<\/p>\n<ul>\n<li>nutrition and hydration<\/li>\n<li>exercise and daily movement<\/li>\n<li>quality sleep<\/li>\n<\/ul>\n<p>Only then do we look at supplements.<\/p>\n<p>And even then, we introduce them gradually.<\/p>\n<p>You do NOT need an entire supplement store.<\/p>\n<p>What do you actually need to start with?<\/p>\n<p><strong>1. Creatine Monohydrate<\/strong> \u2013 the most researched supplement available and one of the most beneficial supplements for women over 35.<\/p>\n<p><strong>2. Magnesium<\/strong> \u2013 but not just any form.<\/p>\n<p>Choose organic forms such as bisglycinate, threonate or malate.<\/p>\n<p>Avoid magnesium oxide (commonly found in effervescent tablets), as it is poorly absorbed by the body.<\/p>\n<p>Seasonal supplements worth considering during autumn include:<\/p>\n<ul>\n<li><strong>Zinc<\/strong> \u2013 if you&#8217;re prone to colds and infections, around 25 mg per day<\/li>\n<li><strong>Vitamin D<\/strong> \u2013 when the days become shorter and sun exposure decreases, approximately 4,000 IU daily<br \/>\n*Reminder\u203c\ufe0f Without regular movement and physical activity, your body cannot utilise vitamin D as effectively.<\/li>\n<li><strong>Omega-3<\/strong> \u2013 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<\/li>\n<\/ul>\n<p>And my favourite natural immune-support supplement:<\/p>\n<p><strong>Black seed oil.<\/strong><\/p>\n<p>When it comes to Omega-3 supplements, remember that they should never become an excuse to neglect dietary sources of healthy fats.<\/p>\n<p>It\u2019s also important to understand that when a label says \u201c1,000 mg fish oil\u201d, this does not mean it contains 1,000 mg of EPA and DHA.<\/p>\n<p>In many cases, the EPA and DHA content is significantly lower, while the remainder consists of other fats.<\/p>\n<p>For anything beyond these basics, it\u2019s best to have your blood work checked before deciding to supplement a potential micronutrient deficiency.<\/p>\n<p>Supplements are exactly what their name suggests\u2014a supplement.<\/p>\n<p>They should support healthy habits and daily routines, never replace them.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Whenever you want to strengthen your immune system, reduce bloating, lose body fat or have more energy, it\u2019s tempting to reach for supplements recommended by a friend or something you\u2019ve read online that supposedly is \u201cexactly what you need\u201d. And then sometimes you find yourself wondering: \u201cDid I just waste my money?\u201d Well, in most [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":663,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[30],"tags":[],"class_list":["post-665","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training-nutrition-daily-routines"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>What Supplements Do You Actually Need? | Marina Bo\u0161njakovi\u0107<\/title>\n<meta name=\"description\" content=\"Not sure which supplements are worth taking? 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