According to Daily Express - Finance, Abby Coleman, a performance nutritionist at The Edge human performance lab, described vitamin D and Omega-3 (EPA and DPA) as daily supplement recommendations. She noted that vitamin D helps support bone health and immunity, and has been associated with improved mood, with reduced UVB exposure during darker months from October to April leading to lower natural production. For Omega-3, Coleman explained that EPA and DHA are essential for heart, brain, and eye health and must be obtained through diet because the body has limited ability to convert plant-based omega-3 (ALA) into these forms.
Dietary sources and timing are key considerations for supplement intake. According to Daily Express - Finance, Coleman described Omega-3 as best sourced from oily fish like salmon, mackerel, and sardines or supplements, and it helps reduce inflammation, with regular intake recommended to bridge dietary gaps, especially for those who do not eat oily fish one to two times per week. For timing, she suggested a good default option is to take supplements in the morning alongside food to build a consistent habit, reduce gut irritation, and improve absorption of some nutrients, though the best time can depend on the supplement, with magnesium best taken before bed and iron best taken one to two hours away from coffee or tea, while vitamin C aids absorption.
The supplements that I would recommend on a daily basis are vitamin D and Omega-3 (EPA and DPA).
According to Daily Express - Finance, Coleman described little difference between liquid and tablet supplements, with liquids technically absorbing a little better but the difference being minimal. Specific dosages for vitamin D and Omega-3, potential side effects or interactions, and comparisons of supplement effectiveness to food sources remain unclear, as does the evidence linking vitamin D to improved mood and any brand recommendations.
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