You’re probably not alone if you have ever wondered what vitamins and supplements food experts use themselves. But now, seven of Britain’s leading nutritionists have answered the popular question in order to advise the public. In a piece for women’s health website Healthista, they revealed the 29 supplements they take – and explained why they rely on them. And they range from the standard vitamins D and C, to the more bizarre oils derived from krill – the tiny creatures eaten by whales – and algae.
Rick Hay – Nutritional Director at Healthista.com
- Do you take any supplements for specific health reasons?
Yes I also take probiotics, vegetable digestive enzymes and vitamin C for immunity, every day.
My multi vitamin helps with gut health, skin, cold and flu and metabolism.
What tips do you have for spotting and choosing a quality supplement?
It’s all about the formulation for me and the co factors used too.
For example, in nature vitamin C comes with bioflavonoids so I look for supplements that have the two together.
I also like supplement manufacturers, like Generation Nutra, who are into research too.
As a formulator myself I can see when cheaper ingredients have been used. I like the Fushi brand for this reason.
- Do you use protein powder? Which one and why?
I do I use it in a few ways. I use it in a fruit and veg smoothie in the morning weekdays for breakfast to help with nutrient density and weight management and I use it as a healthy snack option and after the gym or after exercise to help with lean muscle mass and toning.
I love Healthista’s Lean Vegan Vanilla as it has co-factors for recovery, energy, visceral fat reduction and gut health etc.
If I run out I will use Sunwarrior as it is vegan too. I take it once or twice a day.
Is there a supplement every woman should be taking? Why?
I think a women’s multi is essential to help with mood and energy. Wholefoods Multi by Real Health is a good one as is the Nutri Advanced Women’s Formula – take as directed usually one to two a day.
I also recommend fish or algal oil to help with skin health and cognition and I like a Supergreen or Superred product like Synergy Naturals Organic Spirulina or Chlorella.
And Glow Food can boost antioxidant intake and immune function and to decrease inflammation. One teaspoon a day.
- Do you have a top eating secret and why?
Sure, I have a snack buster that I use. If I feel like I am going to grab biscuits or cake I try to have an apple with a handful of almonds.
This combination of the protein from the almonds and the pectin from the apple works wonderfully to stop cravings and balance blood sugar.
I try to have fruit and veg combo smoothies with a serve of Healthista’s Lean Energy Vegan Protein for breakfast most days. It keeps me full and provides nutrient density which means more energy.
Also I try to have plant based protein soups with veggies and spices as often as I can.
Soups are great for weight management and are rich in fibre to aid digestion and help balance blood sugar levels.
Rob Hobson – Registered Nutritionist and Author
- Do you take any supplements for specific health reasons?
I take probiotics with the intention of maintaining a healthy gut.
I take vitamin D because my levels have been shown to be low during the winter months and to insure I am getting enough.
I am aware of the research that shows this nutrient may have a protective effect against upper respiratory tract infections such as colds.
- What tips do you have for spotting and choosing a quality supplement?
First of all, get the right advice to figure out whether you need to take a supplement.
Supplements are not a wonder cure, replacement or quick fix solution to an unhealthy diet.
Their effectiveness is even greater when you confront wider lifestyle issues around your health (smoking, exercise, sleep, mental health).
Asking questions such as these can help you to choose a supplement: Do you eat at least five a day? If not, maybe consider a multivitamin and mineral.
Do you eat at least one serving of oily fish every week? If not, maybe consider an omega 3 supplement.
Have you recently taken antibiotics or have a gastrointestinal bug that caused sickness and diarrhea? Maybe consider a probiotics.
In terms of how to choose – don’t be seduced by pretty packaging, celebrity endorsement or a hefty price tag as the real value lies in the detail.
Opt for a supplement brand that can prove the quality of their supplements and provenance of ingredients.
Supplements get a bad rap in the media but they are in fact very highly regulated by both health claims and also Good Manufacturing Practices (GMP) guidelines.
Choosing a brand that clearly says they are GMP approved insures that what you are taking has the identity, strength, composition, quality and purity that appears on the label.
Supplement brands such as Healthspan UK, for which I am an ambassador, are well respected for their adherence to these and other industry wide guidelines around quality and assurance.
- Do you use protein powder? Which one and why?
Most of us get enough protein in our diet. Saying that, I think there is a place for protein powders.
I train a lot and use protein shakes as a way of maintaining my weight, as an additional meal across the day because this is easier than eating another solid meal alongside the other three meals I eat.
I boost my shakes with other ingredients such as avocados and berries. They make a great ‘on the go’ breakfast option if you struggle to eat in the morning or are in a rush.
To be honest, I get sent a lot of powders from different brands and I’m not fussy about which ones I use.
I prefer the whey varieties as I find the vegan ones to be a little bit gritty and I have no digestive issues with the whey (some people find these to be bloating and gassy).
I have used Healthista lean whey diet protein powder, Healthspan whey protein powder and also PHD Diet Whey protein powder and all have been great.
- Is there a supplement every woman should be taking? Why?
Food should come first and supplements are there to support optimum nutrition whilst you get your diet back on track.
In some cases supplements may have an additional benefit such as PMS (premenstrual syndrome).
Magnesium – this supplement is often associated with women’s health.
The National Diet and Nutrition Survey has shown that 50 per cent of teenage girls and 11 per cent of adult women do not get enough magnesium in their diet. Stress may also deplete the body of magnesium.
This mineral is associated with many chemical reactions in the body and is required for muscle relaxation and energy metabolism (converting food into energy).
Supplements have been shown to help reduce irritability, depression, anxiety, bloating and tiredness and may help to reduce painful periods associated with PMS but only shown to be effective if you are lacking in this mineral.
Magnesium may also help with sleep and constipation. Take a daily supplement (270mg) for three months to see if this helps.
Eve Kalinik – Nutritional Therapist
- Do you take any supplements for specific health reasons?
Yes, I take Symprove probiotic for gut health. I have just started trying a new prebiotic supplement called Bimuno that is designed to feed the microbe and support gut health.
I’ve also recently been taking collagen powder from Ancient & Brave as part of trying intermittent fasting, I do feel as though my energy and concentration has improved.
- What tips do you have for spotting and choosing a quality supplement?
Research is a big one, particularly where probiotics are concerned so make sure the company/brand has credibility there.
Ensure that there aren’t too many bulking and filling agents that can sometimes be in the cheaper supplements otherwise you are just getting less bang for your buck.
Quality over quantity one might say. Also try to avoid overdoing it where supplementation is concerned.
Too much of a good thing…well isn’t. Try to get your nutrients through your diet first and foremost.
- Do you use protein powder? Which one and why?
No I don’t generally use protein powder, but if I do need some, or perhaps want to suggest some for a client, I rather like The Organic Whey Co or SunWarrior if they are vegan.
I try to get enough through my diet and encourage clients to do the same but sometimes these can be great to add as a boost to a smoothie or similar.
- Do you have a top eating secret and why?
Actually not really. I think nutrition is actually rather simple when it comes down to it and without following too many rules and regulations.
Variety and diversity in the diet is the way I approach my eating. I don’t think that counts as a secret!
Sarah Flower – Nutritionist and Author
- Do you take any supplements for specific health reasons?
Bio Kult probiotic is useful, especially for when I’m feeling run down or experiencing any gut problems. I also eat a prebiotic rich diet, with sauerkraut, kefir, onions, artichokes and leeks.
I also take collagen powder every day, adding this to my coffee – I love it.
Collagen powder helps keep my skin, hair and nails in good condition, it helps my joints, repairs connective tissue and regulates metabolism. It is also a good tool for weight loss.
If I want to stimulate my metabolism a little more, I will switch my normal coffee to Skinny Blend Coffee and add my collagen powder to this.
Skinny Blend Coffee contains added spirulina, green coffee bean extract, green tea extract, ginseng and garcinia cambogia to help reduce bloating, speed up metabolism and reduce appetite.
Ensuring my gut health is tip top keeps my immune system at its best. I rarely get colds, but if I do, I would just increase my intake of vitamin C and zinc.
I also use New Era J for general cold symptoms. These melt in the mouth and really do help speed up the healing process and reduce inflammation without suppressing it.
- What tips do you have for spotting and choosing a quality supplement?
I would not recommend most high-street brands as they often have poor ingredients your body cannot utilise.
A 99p supplement is not really going to do all that much for you! The companies I always use for myself and my clients are Nutri-Advanced, Nutrigold, Lambert’s and Biocare.
Look at the ingredients, especially try and avoid fillers. I prefer to have my minerals in citrate form.
- Do you use protein powder? Which one and why?
I don’t use protein powder. I prefer to get my protein from food sources.
- Is there a supplement every woman should be taking? Why?
Magnesium is an absolute must. I recommend magnesium citrate supplementation taken two or three times a day after food, as this is in the most bioavailable form.
As a rough guide, you would need around 6mg per kg of body weight, though much depends on your overall health.
You may also find some benefit from taking an Epsom salt bath to help ease muscles and absorb magnesium through the skin, it is also useful to ease insomnia.
Magnesium plays a vital role in maintaining the electrical charge of cells, especially for the heart, blood vessel muscles and bowel muscle. It can also help ease constipation.
Magnesium also helps regulate our blood sugar, maintain our bones and teeth, boost our immune system and can protect us from allergies.
Often a go to supplement to help relax the muscles, magnesium can also help ease insomnia and anxiety.
May Simpkin – Nutritional Therapist
- Do you take any supplements for specific health reasons?
I’m a huge fan of vitamin C! Otherwise, my diet provides me with good fibre and nutrients for good gut health, which is fundamental to my general and overall health and energy levels.
- What tips do you have for spotting and choosing a quality supplement?
It is important to choose a brand that offers a good therapeutic dose of the the nutrient you are looking to supplement.
Check also that it is in a bio-available form that the body recognises and can use immediately.
Generally, more expensive brands offer this whilst cheaper brands may have also contain unnecessary fillers.
- Do you use protein powder? Which one and why?
I don’t – I like to include good quality protein in my food choices at each meal.
- Is there a supplement every woman should be taking? Why?
Vitamin C! It’s a great antioxidant to combat effects of stress, good for skin health, collagen production and boosts your immune system. 1000mcg tablet daily.
- Do you have a top eating secret and why?
My top eating secret is always start with the vegetables you will base your meal around.
I then build the meal up from there, adding protein and carbohydrates in that order.
That way you’re ensuring key nutrients and you’re well on your way to securing your seven-a-day (or ten-a-day in my case!)
Charlotte Watts – Nutritional Therapist and Yoga Teacher
- What tips do you have for spotting and choosing a quality supplement?
I use companies I trust such as Biocare, Nutri-advanced, Lamberts, Viridian and Higher Nature, but then be sure to check formulations.
I prefer to have a basic, good quality multi and add in factors I need, rather than lots of complicated formulations.
- Do you use protein powder? Which one and why?
No, I eat plenty of good quality protein and don’t tend to make anything like shakes where I would add them.
- Is there a supplement every woman should be taking? Why?
It’s difficult to state a ‘one size fits all’, but a liver support such as Higher Nature Milk Thistle High Strength supports female hormone balance and coping with life’s challenges via digestion and mental health. It also supports detoxification pathways.
Also magnesium – 300-500mg a day, which can be with active B6 as I take about in the Biocare P-5-P for female hormones or in a single supplement such as Nutri-Advanced Magnesium Glycinate.
This is a really commonly low mineral that is crucial for our self-soothing mechanisms.
When depleted it can show up as conditions such as anxiety, poor stress-coping, IBS, insomnia, headaches and mood issues.
Melissa Pierson – Nutritional Therapist
- Do you take any supplements for specific health reasons?
Yes absolutely for gut health. As a nutritionist we are taught ‘everything starts with the gut’.
Your gut health has so many knock on effects to other areas of our body. With all my clients I try to ensure gut integrity is optimal and fully support this through my protocols.
- What tips do you have for spotting and choosing a quality supplement?
Poorly made supplements have fillers and excipients which bulk it up and help bind the ingredients together, this may help the manufacturing process but doesn’t help the human body!
The most common being magnesium stearate, carageenan, stearic acid, gelatin and silicon dioxide.
You should always check the ingredients of the supplements you are buying and opt for ones that have the least amount of fillers and binders. Terranova for example is a very clean brand without any binders, fillers or excipients.
- Do you use protein powder? Which one and why?
This can be quite a divided question. I do not religiously use protein powder and sometimes this shocks people.
I agree that protein is essential in your diet, however I try to get mine through food. The recommended intake is 0.8g per kg of weight.
This is pretty reasonable to consume on a balanced and varied diet with a lean protein source at each meal.
- Is there a supplement every woman should be taking? Why?
I tend to think each person is different in their nutritional needs and in their supplemental needs.
Each woman will be different (their diet, exercise levels etc.) and take supplements for different reasons.
My advice would be to always tailor your supplements depending on why you need them and what you are already getting from your diet.
- Do you have a top eating secret and why?
I focus a lot on protein and vegetables and try and vary my meals as much as possible to ensure optimal absorption of the right nutrients and minerals.
One thing I see for pretty much 100 per cent of my clients is their lack of water intake. Water is something that I always start with.
It seems that we are a dehydrated nation who don’t value the importance of drinking our two litres per day.
This can have a huge knock on effect for almost every physiological process in our body. Changing this alone in some clients can have a profound effect.
This article originally appeared on and has been reproduced with the permission of Healthista.