According to Daily Express - Finance, Abby Coleman, a performance nutritionist at The Edge human performance lab, described vitamin D and Omega-3 (EPA and DHA) as the supplements she would recommend on a daily basis. She explained that vitamin D supports bone health and immunity and has been associated with improved mood. Omega-3, she said, is essential for heart, brain, and eye health and helps reduce inflammation.
Coleman noted that Omega-3 is best sourced from oily fish or supplements, especially for those who do not eat oily fish one to two times per week. She suggested taking supplements in the morning with food to build a consistent habit and reduce gut irritation. However, she added that some supplements have specific timing: magnesium is best taken before bed, and iron should be taken one to two hours away from coffee or tea, as caffeine inhibits absorption. Vitamin C, such as from orange juice, aids iron absorption.
The supplements that I would recommend on a daily basis are vitamin D and Omega-3 (EPA and DPA).
Regarding form, Coleman said there isn't much difference between liquid and tablet supplements, though liquids technically absorb a little better. The recommended dosage for vitamin D and Omega-3 was not specified, nor were potential side effects or specific brands mentioned.
This helps to support bone health and immunity, and it has been associated with improved mood.
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.
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.
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.
There isn't much difference between liquid and tablet supplements. Liquids technically absorb a little better but the d