She recommended two supplements to have as part of your daily diet
There’s an enormous selection of supplements lining the shelves of health shops and supermarkets nowadays. From multivitamin pills to collagen and amino acid powders and beverages, choosing the right option for your requirements can be a daunting task.
A nutrition specialist has discussed two supplements worth adding to your daily routine. Abby Coleman, performance nutritionist at The Edge human performance lab, said: “The supplements that I would recommend on a daily basis are vitamin D and Omega-3 (EPA and DPA).”
She outlined the reasoning behind her recommendations. Vitamin D supplements may prove beneficial as you may not obtain sufficient amounts of this crucial vitamin from sunlight exposure. Ms Coleman said this is especially true during the darker months of the year, from October to April.
Supporting immunity
This is because reduced daylight means “reduced UVB (Ultraviolet B) exposure” leading to “lower natural vitamin D production.” Setting out the key benefits of the vitamin, the health specialist explained: “This helps to support bone health and immunity, and it has been associated with improved mood.”
Maintaining adequate omega-3 fatty acid levels in your diet is also important. Ms Coleman explained: “Essential for heart, brain, and eye health, EPA and DHA must be obtained through the diet because the body has a limited ability to convert plant-based omega-3 (ALA) into these forms.
“Best sourced from oily fish (salmon, mackerel, sardines) or supplements, omega-3 also helps reduce inflammation. Regular intake is recommended to bridge dietary gaps, especially for those who do not eat oily fish one to two times per week.”
When is the best time of day to take supplements?
When asked when is the ideal time to take supplements, Ms Coleman replied: “A good default option to ensure you get into the routine of taking supplements is to take them in the morning and alongside food. This can help build taking your supplements into a consistent habit, plus, it can reduce gut irritation, with food improving the absorption of some nutrients.”
She did urge some caution on this point, noting the best time can vary depending on what you’re taking. She said: “There can be some nuance depending on the supplement.
“Some supplements work better at different times or they interact with other things. For example, magnesium is best taken before bed and iron is best taken one to two hours away from coffee or tea as this inhibits its absorption, whereas vitamin C (like orange juice) aids a supplements absorption.”
Liquid or tablets – which is better?
Another consideration is which form of supplement you should choose and which one is most effective. Ms Coleman said: “There isn’t much difference between liquid and tablet supplements.
“Liquids technically absorb a little better but the difference is usually small. Whether you’re taking the supplement with food or if the supplement interacts with other nutrients affects absorption more.
“Tablets are usually cheaper and can be more convenient than liquids for reasons like precise dosing, so it depends on your preference.” Despite supplements offering a valuable boost to your nutritional intake, Ms Coleman said the preferred option is still to get your nutrients from food.
Eating well doesn’t just provide isolated nutrients, but also other beneficial compounds. For example, if you are getting some vitamins from fruit, you will also get some fibre and antioxidants.
Ms Coleman said: “Supplements shouldn’t be used as a shortcut. They are intended to fill gaps which may be difficult or impossible to fill with food alone, not to replace a healthy diet.”
