What supplements should I take

What supplements you should take, where is the cheapest place to get them from and what daily dosages.


Hi so here is my list of supplements that I feel everyone should take, I will include some of the main benefits and where I source mine from based on cost, quality and what dosage you should take on a daily basis.

To start though I would like to state that studies show that supplementation of these is 100% beneficial. The idea that you are guaranteed getting the right amounts from your diet is simply not true unless your diet is utterly focused on doing so. This leads me to my opinion that everyone should take them as an insurance policy for any deficits in your diet and looking at most peoples diets over the years there is usually quite a large deficiency of actual nutrients.

Please note that this list is what I consider as my absolute basics, these are all in my opinion a must for general health and are backed by enormous amounts of studies.


Multivitamin = I get mine from ALDI

Cost = £2 (60 days supply)

Dosage =   1 A Day 

*Link to website with details*


  1. Nutrient Gaps: Fill nutritional deficiencies that may exist due to gaps in your diet.
  2. Immune Support: Enhance immune function with vital vitamins and minerals.
  3. Energy Boost: Combat fatigue and promote sustained energy levels throughout the day.
  4. Cellular Health: Support cell function and repair for overall well-being.
  5. Cognitive Function: Essential nutrients for optimal brain health and cognitive function.
  6. Convenience: Convenient way to ensure a comprehensive range of essential vitamins and minerals daily.Moreover, addressing nutrient gaps through multivitamin supplementation has been linked to improved immune function, enhanced energy levels, and a reduced risk of deficiencies that can lead to various health issues. As a result, integrating a multivitamin into your daily routine becomes a proactive step toward achieving comprehensive nutritional support, contributing to a healthier and potentially longer life. Here below is a round up of just a few of the benefits

Numerous studies, including a comprehensive review published in the “Journal of the American College of Nutrition” (S. Bailey et al., 2019), highlight the prevalence of nutrient gaps in various populations. These gaps are associated with an increased risk of chronic diseases and can impact overall health and longevity. By supplementing with a multivitamin, individuals can ensure they receive adequate levels of essential nutrients crucial for optimal health.


Omega 3 Fish Oil = I get mine from AMAZON 

Cost = £22 (33 days supply

Dosage = 15ml a day

*Link to website with details*

Fish Oil

  1. Cardiovascular Support: Omega-3 fatty acids, particularly EPA and DHA, play a crucial role in promoting heart health by reducing triglycerides, improving blood vessel function, and managing blood pressure.
  2. Brain Function Enhancement: Essential for optimal brain development and function, omega-3s contribute to improved cognitive performance and may help prevent age-related cognitive decline.
  3. Joint and Inflammation Support: Omega-3s exhibit anti-inflammatory properties, aiding in the management of joint pain and reducing inflammation throughout the body.
  4. Mood and Mental Well-being: Scientific studies, such as a meta-analysis in the “Journal of Clinical Psychiatry” (G. Grosso et al., 2014), suggest that omega-3 supplementation may contribute to mood stabilization and alleviate symptoms of depression and anxiety.
  5. Eye Health: DHA, a component of omega-3s, is a major structural component of the retina. Supplementing with fish oil may support overall eye health and reduce the risk of age-related macular degeneration.
  6. Convenience and Daily Nutrition: Incorporating omega-3 fish oil into your routine is a convenient way to ensure you’re getting an adequate supply of these essential fatty acids, which are often lacking in typical diets.

Numerous scientific investigations underline the multifaceted benefits of omega-3 fish oil in promoting overall health. For instance, the “Journal of Clinical Lipidology” (B. Jacobson et al., 2019) showcases evidence of the positive impact of omega-3 supplementation on cardiovascular health, reinforcing its role as a valuable addition to daily nutritional intake. By addressing specific health concerns and supporting overall well-being, omega-3 fish oil stands as an essential component of a comprehensive approach to maintaining a healthy and fulfilling life.


Vitamin D = I get mine from AMAZON

Cost = £9 (400 days supply)

Dosage = 1 a day (4000iu)

*Link to website with details*

Vitamin D 4000iu

  1. Bone Health Reinforcement: Vitamin D is crucial for calcium absorption, promoting strong and healthy bones. It aids in preventing conditions like osteoporosis and ensures optimal skeletal development.
  2. Immune System Modulation: Scientific studies, including research in the “British Medical Journal” (A. Martineau et al., 2017), have highlighted the role of vitamin D in immune system regulation, reducing the risk of infections and chronic diseases.
  3. Mood Elevation: Emerging evidence, such as studies in the “Journal of Affective Disorders” (B. Lansdowne & S. Provost, 1998), suggests a link between adequate vitamin D levels and improved mood, potentially reducing the risk of mood disorders.
  4. Heart Health Promotion: Vitamin D may contribute to cardiovascular health by regulating blood pressure, reducing inflammation, and improving overall heart function, as indicated in studies like those published in “Circulation Research” (T. Wang et al., 2012).
  5. Cancer Risk Reduction: Some research, including meta-analyses in the “Journal of Clinical Oncology” (H. Ma et al., 2012), suggests that maintaining sufficient vitamin D levels may lower the risk of certain cancers, including colorectal, breast, and prostate cancers.
  6. Convenient and Vital Daily Support: Ensuring adequate vitamin D intake is essential for overall health. With potential challenges in obtaining enough from sunlight and diet alone, supplementation provides a convenient means to meet daily requirements.

In summary, vitamin D serves as a multifaceted nutrient, influencing bone health, immune function, mood, heart health, and potentially reducing the risk of certain cancers. Research consistently underscores its significance, making vitamin D supplementation a pivotal component of comprehensive health maintenance strategies.


Vitamin C = I get mine from AMAZON

Cost = £8:50 (180 days supply)

Dosage = 1 a day (1500mg) (up to 3000mg)

*Link to website with details*

Vitamin c 1500mg

  1. Immune System Fortification: Vitamin C is renowned for boosting the immune system, aiding in the prevention and reduction of the duration of common colds and infections.
  2. Powerful Antioxidant Protection: As a potent antioxidant, vitamin C helps combat oxidative stress, neutralizing free radicals and contributing to cellular health. Research in the “Journal of the American College of Nutrition” (M. Carr and A. Maggini, 2017) underscores its antiox