Nutritionist recommends taking two supplements ‘on a daily basis’ | Personal Finance | Finance

There is a vast array of supplements available at health stores and supermarkets these days. From multivitamin tablets to collagen and amino acid powders and drinks, it can be difficult to pick out which choice is best for your needs.

A nutrition expert has spoken about two supplements you may want to incorporate into your regular diet. 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 explained the thinking behind her two choices. Taking vitamin D may provide benefits you may not get enough of the important vitamin from the sunlight. Ms Coleman said this is particularly the case during the darker months of the year, from October to April.

This is because with less sunlight you get “reduced UVB (Ultraviolet B) exposure” which results in “lower natural vitamin D production.” Explaining the key benefits of the vitamin, the health expert said: “This helps to support bone health and immunity, and it has been associated with improved mood.”

It is also important to have enough omega-3 fatty acids as part of your diet. Ms Coleman said: “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.”

What is the best time of day to take supplements?

Asked what the best time to take your supplements is, Ms Coleman said: “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.”

However, she did add a word of caution about this, as it can depend on what you are taking. She explained: “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?

Another question is what form of supplements to go for and which is the 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.”

Although supplements can provide a welcome boost to your nutritional intake, Ms Coleman said it’s still generally preferable to get what you need from your food. This way you don’t just get the particular isolated nutrient, but other healthy compounds, such as fibre and antioxidants if you are getting some of your vitamins from fruit.

She 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.”