I get asked this question constantly and I thought it might be helpful to share. In today’s fast-paced world, even the best diets can sometimes leave us with nutritional gaps. I will alway recommend a food-first approach in which you will try your best to get your nutrition from food, but sometimes this isn’t always possible. That’s where supplements come in – they act as a helpful safety net. While I always prioritise whole foods, there are a few supplements I take daily to support my overall health. Here's a breakdown of what I take, why I take them, and how you can also get these nutrients from food.

1. Symprove Probiotic
A healthy gut is essential for overall wellbeing, impacting everything from digestion to immunity and even mental health. Symprove is a liquid probiotic that delivers live, active bacteria directly to your gut, helping to balance the microbiome. It is the only probiotic that has worked for me and kept my IBS balanced.
Whole Food Sources: Fermented foods like yoghurt, kefir, sauerkraut, kimchi, and miso naturally contain beneficial bacteria. Add these foods to your diet.
2. Vitamin D3 & K2
Vitamin D3 supports bone health, immune function, and mood, while Vitamin K2 works synergistically with D3 to ensure calcium is properly deposited in bones rather than soft tissues. Most of us struggle to get enough Vitamin D from sunlight, especially during winter months, making supplementation a smart choice.
Whole Food Sources:
Vitamin D: Fatty fish like salmon and mackerel, egg yolks, and fortified foods.
Vitamin K2: green leafy vegetables, blackberries, blueberries.
3. Magnesium Citrate
Magnesium is a powerhouse mineral that supports muscle relaxation, energy production, and sleep. I take it in citrate form because it’s highly bioavailable and helpful for digestion, particularly my IBS which is connected with my nervous system.
Whole Food Sources: Leafy greens (spinach, kale), nuts (almonds, cashews), seeds (pumpkin seeds), and whole grains.
4. Zinc
Zinc is critical for immune health, skin repair, and wound healing. It’s especially helpful during cold and flu season or when your body needs extra recovery support.
Whole Food Sources: Shellfish (oysters, crab), red meat, chickpeas, lentils, and pumpkin seeds.
5. Evening Primrose Oil
Rich in gamma-linolenic acid (GLA), a type of omega-6 fatty acid, evening primrose oil is known for its benefits in supporting hormonal balance, skin health, and reducing inflammation. I swear this really helps around the time of the month helping balance my hormones.
Whole Food Sources: While GLA isn’t abundant in most diets, you can find it in small amounts in hemp seeds and spirulina. Evening primrose oil is a more concentrated source.
While I’ve found these supplements beneficial, remember that supplements aren’t a replacement for a balanced diet. Aim to get most of your nutrients from whole foods and work with your GP to determine what’s right for your needs. With the right balance, you can feel your best from the inside out.
*please note I am a brand ambassador for Symprove but have used the product long before this. You can use my discount code STACEY50 to receive 50% off your first three months subscription.
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