What supplements should I be taking?

How to Find Goal-focused Supplements

There are so many options for supplements, it can be hard to know which ones to take. Some supplements are aimed at specific conditions and may be more obvious as to what they are for on the packaging, whereas some supplements may not make any indication as to their purpose at all! 

One thing is for sure – most of us need food supplements. Soil quality and therefore nutrient content in food has dramatically decreased in the last 100 years, leaving us a shortfall of nutrients. Even those of us with the healthiest of diets can fall short of certain nutrients. On top of this, our environmental toxic exposure has also dramatically increased in the last 100 years, which means the body requires even more nutrients to detoxify and protect itself from these toxins. We always say “food first” but supplements can be there for us to do exactly what they say they do – “supplement” our diet to help avoid suffering from a lack of some nutrients.

What are Some Common Deficiencies and Supplements in the UK?

Omega 3 fatty acids

Omega 3 fatty acids are essential to health as the body cannot make them. This means that we have to get them through our diet or supplementation. They are required to make anti-inflammatory hormones called prostaglandins. They have a huge array of health benefits but are especially beneficial for our cardiovascular health, our vision and our brain function. 

It is important to take omega 3 in its active form – EPA and DHA. Plant sources of omega 3 contain the precursor to the active form – ALA. This needs to go through a complex series of processes to become its active form. Some people struggle with this conversion however, and so it is even more important they take the active form. Oily fish such as mackerel, sardines, anchovies, salmon and herring are great sources of Omega 3. Omega 3s are one of the most common supplements recommended by nutritionists for overall health. The minimum recommended daily dose is 250 mg per day. There is no upper limit of omega 3 to take. 


Probiotics are often also called “good bacteria” or “live cultures”.   They are beneficial bacteria that live in the gut, and every surface of the body. They have many functions including crowding out pathogenic organisms, producing digestive enzymes, and a substance called short chain fatty acids which are needed for the gut wall and many other functions within the body. Historically, they have been known for their benefits to our digestive health, but new research is showing how they can be important for our skin health, our brain function and even our mood! Unfortunately, our modern lifestyles can kill and hinder these probiotics. Chlorine in drinking water, pesticides in food and the air, antibacterial mouth washes, hand sanitisers and the whole range of anti-bacterial products used in the home can destroy our probiotics. Another big challenge for our probiotics are antibiotics and other medication which can inhibit their growth. Taking a daily probiotic supplement ensures that you are contributing to a healthy gut flora and encourages the beneficial bacteria in your gut to thrive. 

D3 and K2

Vitamin D3 and K2 are 2 essential fat-soluble vitamins required by the body. Vitamin D regulates the absorption of calcium through the intestines and vitamin K takes the calcium and puts it into bones.  Vitamin D is also needed for the immune system and supports normal inflammatory responses, and vitamin D is needed for normal blood clotting. A very large percentage of the population is deficient in vitamin D. This is because we synthesise it from the sun and are typically no longer spending the hours outside that nature intended us to. Vitamin D is also found in oily fish,butter and eggs; however, our modern diets do not contain many of these. Even the UK government recommends vitamin D supplementation for most of the population. 

Vitamin K is another nutrient that we do not typically have enough of. Vitamin K is found in green leafy vegetables and is synthesised by the probiotics in our gut. The nation does not typically consume enough green leafy vegetables to meet their quota, and the gut flora of many individuals is not ideal. Taking a vitamin D3 and K2 supplement ensure that you have enough to maintain bones, blood clotting and a normally functioning immune system. 

Multi-nutrient formula

A high quality multi nutrient formula acts like an insurance policy and covers your base nutrition needs. Getting the right nutrients daily is one of the best ways to maintain health. Always look for a high quality multi-nutrient formula which will contain active and bioavailable forms of nutrients. Nude Health Multi-nutrient formula provides vitamin A, rather than beta carotene. This is important as some individuals cannot convert beta carotene into vitamin A and may end up deficient. Other active and bioavailable nutrients provided are vitamin D3, and K2, both of which are biologically more available and easier for the body to use. Methylcobalamin is the methylated form of vitamin B12, meaning it is ready for the body to use. Some people simply cannot make the active form of B12 from other types of B12 supplements. 

Another sign of a good multi-nutrient is the full spectrum of B vitamins This includes folic acid, biotin, and B-like vitamin MYO-inositol. B vitamins are essential for many metabolic functions in the body including for energy production, brain and nerve function, immunity, hair, skin, and nails. B vitamins are also needed for your body to produce an adequate stress response. B vitamins are water soluble and get washed out of the body daily. This means that a daily source is required. 

Citrus bioflavonoids are another great addition to Nude Health Multi-nutrient formula. They enhance the action of vitamin C and in nature, are always found alongside vitamin C. Coenzyme Q10 is a nutrient that is used by the energy making centres in the cells called the mitochondria. As we get older, our natural production of coenzyme Q10 decreases, and so does our energy. Supplemental coenzyme Q10 may provide the boost you need. 

Let Nude Health Help you Achieve your Health Goals

Check that your multi vitamin and mineral contains all these ingredients and more and that each ingredient is in its best form for absorption.  This is difficult to know or understand, but you can be reassured that Nude Health has done all this for you so that you know you are getting the best!

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