Tired, irritable, bloated? This could be the reason

Introduction
Supplements can complement a balanced diet and healthy lifestyle. However, they should never replace them. Below, experts outline 10 evidence-backed supplement groups that can add real value to health.

  1. Vitamin D3 + K2 – foundations of immunity
    Vitamin D3 supports immune function, bones and hormonal regulation, while K2 helps direct calcium to bones and prevents build-up in arteries. In low-sun regions, D3 deficiency is common. Keeping levels between 50–70 ng/mL is ideal.

  2. Magnesium – for stress and good sleep
    Essential for muscle, heart and nervous-system function. Deficiency is common in people under stress or with high coffee intake. Citrate and glycinate are more absorbable forms, often recommended before bed.

  3. Omega-3 (EPA & DHA) – brain, eyes and gut
    These fatty acids are potent anti-inflammatories that support brain and visual function. Low intake may contribute to mental fatigue, poor focus and inflammation. Best sources: wild fish and algae-based supplements.

  4. Probiotics and prebiotics – rebuilding the microbiota
    Antibiotics and ultra-processed foods can disrupt gut flora. Probiotics and prebiotics help restore it, supporting digestion, immunity and overall wellbeing.

  5. B-vitamins – energy and metabolism
    B1, B2, B6, B9 and B12 are crucial for the nervous system, energy metabolism and skin health. Methylated B12 is often better absorbed. Deficiency is linked to fatigue and digestive issues.

  6. Zinc and selenium – shield for immunity and thyroid
    Both are vital for immune, fertility and thyroid function. Test levels before supplementing—too little or too much can be harmful.

  7. Adaptogens (ashwagandha, rhodiola) – stress and recovery
    Plants such as ashwagandha (more calming) and rhodiola (more energising) can help manage stress. Effectiveness depends on product quality and lifestyle habits.

  8. The gut microbiome – the health hub
    Gut health influences immunity, metabolism and brain function. Support it with fibre, probiotics and prebiotics to maintain a balanced microbiome from early life.

  9. Testing first matters
    Needs vary. Before starting supplementation, consider checking D3, B12, magnesium, zinc and selenium. Unsupervised use can be counterproductive.

  10. Supplements are support, not a miracle
    No supplement replaces a balanced diet, restorative sleep and regular exercise. They’re a complementary piece of a healthy lifestyle.

Summary
Thoughtful, personalised supplementation can improve health—alongside good habits. Start with the essentials, assess your needs, and remember: supplements support a healthy lifestyle; they don’t substitute for it.



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