Each body has a unique biochemical makeup – although human bodies function similarly, individual systems differ.
Around 70% of people are deficient in essential micronutrients
The supplements recommended below – both essential and supportive, are Adea Health’s recommendations. These are general/standard recommendations; however, optimised lab testing is necessary to identify specific parameters within your body, allowing our Health+ team to make personalised adjustments accordingly.
For children, we take a more cautious approach. Children are still developing, and their health foundation is critical. We do not make guesses with kids. Our recommendations are based on methylated multivitamins, pending blood results, to ensure they get the right start. Missing just one year of optimal health can have long-lasting effects on their future well-being.
Vitamin D3 & K2
Reason for use
Humans weren’t made to live indoors or work in offices, yet Modern lifestyles have made this the norm. Since vitamin D3 is primarily produced through sunlight exposure, deficiency is widespread, affecting over a billion people globally. Most people don’t experience symptoms even if they are deficient. Those living in countries with limited sunlight are often vitamin D3 deficient and should consider supplementation. Likewise, indoor workers in sunny countries may also be at risk.
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Consequences
A deficiency in D3 disrupts essential bodily functions leading to a cascade of imbalances that will contribute to weakened immunity, frequent infections, bone loss, fractures, muscle weakness, joint pain, fatigue, low energy levels, mood disorders (such as depression and anxiety), and an increased risk of heart disease.
Benefits
Vitamin D3 enhances calcium absorption, while K2 ensures calcium is properly directed to bones and teeth rather than accumulating in arteries, reducing the risk of arterial calcification. Together, they strengthen bones, support heart health, and boost immune function. If you experience fatigue, muscle pain, weak bones, frequent infections, or mood imbalances, you may be deficient in D3 or K2.
Recommendation
To maintain optimal levels, take 4,000 IU (100 µg) of D3 and 100 µg of K2 daily with food containing healthy fats, such as avocado, olive oil, or nuts.
If D3 blood levels are inadequate, a higher dose of 6,000–10,000 IU may be needed for the first 4 to 12 weeks.
Consistency is key, along with ensuring adequate calcium intake.
Omega-3 Fatty Acids (EPA & DHA)
Reason for use
Modern diets, high in refined carbohydrates and omega-6 fatty acids from vegetable oils, have created a widespread imbalance between omega-6 and omega-3 fats. This imbalance triggers a cascade of negative effects, ranging from depression to chronic inflammation.
Consequences
A prolonged imbalance between omega-6 and omega-3 fats can lead to systemic inflammation, increasing the risk of cardiovascular disease, cognitive decline, mood disorders, joint pain, and metabolic dysfunction. It will directly contribute to poor skin health, impaired immune response, and exacerbate autoimmune conditions.
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Benefits
Omega-3 fatty acids play a crucial role in brain and heart health, supporting cognitive function, mood stability, and skin integrity while reducing triglycerides, promoting heart rhythm stability, and lowering inflammation linked to cardiovascular disease. They are also essential for foetal brain and eye development during pregnancy. Omega-3 fatty acids are best obtained from wild fish oil, krill oil, and regular fish oil. Krill oil is the most effective choice due to its superior absorption, high bioavailability, and naturally occurring antioxidants, which protect omega-3s from oxidation.
Recommendation
To maintain optimal levels, take 1,000 mg of Omega-3 (EPA: 660 mg, DHA: 440 mg) daily with a meal containing healthy fats for better absorption.
Avoid taking omega-3 supplements on an empty stomach for best results.
Magnesium Complex
Reason for use
Modern lifestyles, high stress levels, and processed diets have led to widespread magnesium deficiency, affecting up to 50% of people globally.
Consequences
A deficiency in magnesium can trigger a cascade of issues, including muscle cramps, restless legs, anxiety, poor sleep, fatigue, migraines, and heart palpitations, making supplementation essential.
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Benefits
Magnesium is crucial for over 300 enzymatic reactions and plays a key role in muscle relaxation, nerve function, sleep quality, and energy production. A magnesium complex combines various forms of magnesium, which may include magnesium malate, citrate, and threonate, each offering unique benefits. The combination enhances absorption and supports overall wellbeing, including stress relief, improved sleep, and muscle relaxation.
Recommendation
Take 120–360 mg of magnesium complex daily at night with food.
For best absorption, take with food and avoid calcium-rich meals at the same time, as calcium competes with magnesium for absorption
Avoid taking high doses of zinc or iron alongside magnesium, as they will interfere with absorption.
Additionally, limit caffeine and alcohol intake for better efficacy.
Methylated B Complex
Reason for use
Many people suffer from B-vitamin deficiencies, which will directly affect energy, brain function, and heart health. Up to 40% of people may have the MTHFR gene mutation, making it harder for them to use folic acid and B12 properly.
Consequences
A lack of key B vitamins, especially B6, B9 (folate), and B12, will directly lead to elevated blood pressure. In some cases, people may be prescribed medication for high blood pressure, but it could simply be due to a B-vitamin deficiency.
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Benefits
Methylated B-complex contains active forms of B vitamins—like methylfolate (B9) and methylcobalamin (B12)—that the body will use directly, especially for those with the MTHFR mutation.
Recommendation
Take one high-quality methylated B-complex capsule daily with food. For best absorption, avoid taking on an empty stomach and pair with a meal containing healthy fats. Limit alcohol and caffeine, as they will deplete B vitamins.
Multi-minerals (Baja Gold Mineral Salt)
Reason for use
Hydration is essential for the body, second only to breathing. While water is crucial for maintaining proper bodily functions, drinking de-mineralised water
will not hydrate your body properly and may even lead to a condition known as water intoxication, or it can become counterproductive.
Consequences Without the necessary minerals, excessive water intake can cause
red blood cells to swell and break, leading to fatigue and anaemia.
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Moreover, the imbalance of electrolytes weakens white blood cells, compromising the immune system and increasing the risk of infections. A common example of this is the typical headache that many people try to relieve with medication; it is often caused by dehydration combined with insufficient minerals.
Benefits
Electrolytes are minerals that improve conductivity and maintain the hydro-electrolytic balance in the body. Our bodies are essentially electro-biological machines, and our organs rely on proper electro-conductivity to function optimally. Something as simple as drinking properly mineralised water can help prevent or address multiple health conditions caused by dehydration.
Recommendation
Use 4 grams of multi-minerals/electrolytes per litre of water and drink about 2 litres of water per day to maintain proper hydration and electrolyte balance.
Essential Amino Acids
Reason for use
Essential Amino Acids (EAAs) are crucial building blocks of protein that play a key role in nearly every bodily function. There are 20 amino acids in total,
with 9 being essential—meaning the body cannot produce them, so they must come
from diet or supplementation. EAAs are important for muscle protein synthesis
(MPS), which helps repair and build muscle after exercise. Since muscle mass is the body’s main nutrient store, maintaining healthy muscle is essential for overall health.
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Consequences
Without the right EAAs, muscle breakdown will outpace muscle repair, leading to muscle loss, fatigue, and poor recovery. The lack of proper amino acids also weakens immune function, reduces collagen production, and negatively impacts neurotransmitter balance, leading to mood imbalances.
Benefits
An essential amino acid supplement is a great way to ensure your body gets the protein-building blocks it needs.
Recommendation
Combine 10-15g of EAAs daily, ideally around workouts.
EAAs should be taken before or after exercise to support muscle growth, or daily when dietary protein is insufficient.
Synbiotics (Pro, Pre, and Post Biotics)
Reason for use
After extensive research, it is now clear that the gut is our second brain. From essential functions like nutrient absorption to hormone production, a dysfunctional gut leads to poor overall health.
Consequences
For millions of years, our gut bacteria have evolved to process nutrients, but chemicals, processed foods, and antibiotics have severely impacted these bacteria. In fact, obese individuals often show significant nutrient deficiencies, which is counterintuitive but underscores the damage caused by an imbalanced gut microbiome.
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Benefits
Synbiotics, a combination of prebiotics, probiotics, and postbiotics, are crucial for improving gut microbiome diversity, promoting digestion, and enhancing nutrient absorption. Prebiotics nourish beneficial gut bacteria, probiotics introduce beneficial live microbes, and postbiotics, the beneficial compounds produced by probiotics, help regulate inflammation, improve gut barrier function, and support immune health. Together, they strengthen gut-associated lymphoid tissue (GALT), boosting immunity and reducing inflammation. Additionally, this trio supports the gut-brain axis, helping alleviate anxiety and depression by influencing the production of essential hormones like serotonin, dopamine, and GABA.
Recommendation
Take 200-500 mg of a synbiotic blend (including pre, pro, and postbiotics) daily on an empty stomach for the first three months to restore gut health.
Afterward, use them for two weeks at a time every six months for maintenance. This helps maintain a balanced microbiome without over-relying on supplementation.
Creatine
Reason for use
Creatine is essential for brain health, supporting cognitive function, mental clarity, and focus. It is a naturally occurring compound that is important for energy production during high-intensity physical activities. Despite being produced by the body, modern diets and sedentary lifestyles can lead to insufficient levels, making supplementation beneficial for both physical performance and mental well-being.
Consequences
Insufficient creatine levels can result in decreased physical performance, muscle weakness, fatigue, and slower recovery after exercise. Additionally, creatine deficiency can affect cognitive function, leading to mental fatigue, poor focus, and diminished memory.
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Benefits
Creatine is essential for energy production, particularly in muscle cells, where it enhances strength, power, and endurance during high-intensity workouts. It also supports brain health by improving cognitive function, focus, memory, and mental clarity. Creatine supplementation helps increase muscle mass, reduce muscle soreness, and improve recovery times. By improving brain energy metabolism, it has been shown to support mood regulation and protect against cognitive decline.
Recommendation
Take 5 grams of creatine daily, ideally after a workout or with a meal to support muscle growth and recovery. It is best absorbed when mixed with warm water, as it dissolves more easily, or in a smoothie, as it absorbs well with carbohydrates. On non-training days, you can take creatine at any time of the day. It’s important to stay hydrated when supplementing with creatine to support kidney function and ensure optimal absorption.
Disclaimer: AdeaHealth supplements are manufactured by trusted third-party partners to ensure the highest quality. While sold under the AdeaHealth brand, they are produced by specialists who meet our strict standards.
Supportive Supplements.
Menopause+
Reason for Use
Zinc is an essential mineral that supports various physiological functions, and it is important during menopause. It plays a crucial role in immune function, hormone regulation, and maintaining healthy skin, all of which are essential as hormonal changes occur during this phase.
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Reason for Use
Ashwagandha is an adaptogenic herb that helps the body cope with stress and hormonal fluctuations, making it particularly beneficial for women during menopause. It supports adrenal function, balances cortisol levels, and promotes overall emotional well-being, which can be disrupted during this phase.
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Reason for Use
Pomegranate extract is rich in phytoestrogens and antioxidants, which help support hormonal balance and cardiovascular health during menopause. It has anti-inflammatory properties and promotes skin elasticity, brain function, and overall well-being.
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Reason for Use
Beetroot extract is rich in nitrates, which improve circulation and support cardiovascular health, a major concern for women during menopause. It also enhances energy levels, cognitive function, and exercise performance, which can decline due to hormonal changes.
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Zinc
Reason for Use
Zinc is an essential mineral that supports various physiological functions, and it is important during menopause. It plays a crucial role in immune function, hormone regulation, and maintaining healthy skin, all of which are essential as hormonal changes occur during this phase.
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Consequences
As oestrogen levels decline during menopause, zinc deficiency can become more prevalent, potentially leading to increased vulnerability to infections, skin acne, hair thinning, and mood swings. Zinc is also involved in the synthesis of collagen, and its deficiency can exacerbate the skin aging process that many women experience during menopause.
Benefits
Zinc helps maintain hormonal balance, supporting the production of progesterone and reducing the severity of symptoms like hot flashes and mood swings. It also promotes healthy immune function, which can decline during menopause due to changes in the immune system. Additionally, zinc aids in wound healing and collagen production, helping to combat the skin aging and hair thinning often associated with menopause.
Recommendation
Take 8–12 mg of zinc daily, ideally in chelated form with a meal for better absorption.
Pair it with vitamin C-rich foods like citrus but avoid consuming it with calcium-rich foods like dairy.
To naturally boost zinc, 3 tablespoons of hemp seeds provide 3–4 mg.
Supplementation should be done in cycles: take zinc daily for 2–3 months, followed by a 1-month break before repeating.
Ashwagandha
Reason for Use
Ashwagandha is an adaptogenic herb that helps the body cope with stress and hormonal fluctuations, making it particularly beneficial for women during menopause. It supports adrenal function, balances cortisol levels, and promotes overall emotional well-being, which can be disrupted during this phase.
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“60% of women experience reduced anxiety and stress when taking ashwagandha during menopause.”
Consequences
As oestrogen levels decline during menopause, many women experience increased stress, anxiety, and fatigue, alongside symptoms like hot flashes and sleep disturbances.
Benefits
Ashwagandha helps balance cortisol levels, which may rise due to menopause-related stress, alleviating symptoms such as anxiety, irritability, and poor sleep. It also supports adrenal health, boosts energy levels, and enhances overall resilience to stress. Additionally, it promotes better sleep quality and helps reduce the frequency and intensity of hot flashes and night sweats.
Recommendation
Take 300-600 mg of ashwagandha daily, preferably in standardised extract form, to support stress reduction, hormonal balance, and overall well-being during menopause.
Disclaimer
Ashwagandha is generally safe, but rare cases of liver injury have been reported. It’s advisable to monitor liver function with tests, especially for those with existing liver conditions or other medications. Always consult a healthcare professional before use.
Pomegranate Extract
Reason for Use
Pomegranate extract is rich in phytoestrogens and antioxidants, which help support hormonal balance and cardiovascular health during menopause. It has anti-inflammatory properties and promotes skin elasticity, brain function, and overall well-being.
Read More
Studies show that pomegranate extract may help improve menopausal symptoms such as mood swings and hot flashes due to its natural phytoestrogen content.
Consequences
As estrogen levels decline, women may experience increased oxidative stress, inflammation, and a higher risk of cardiovascular issues. Skin loses elasticity, and cognitive function may be affected.
Benefits
Pomegranate extract supports estrogen balance, helping to alleviate symptoms like mood swings, fatigue, and hot flashes. Its high antioxidant content protects against oxidative stress, promoting heart and brain health. It also supports collagen production, helping maintain skin hydration and elasticity.
Recommendation
Take 250-500 mg of pomegranate extract daily, preferably in a standardised form with high levels of ellagic acid and punicalagins, to support hormonal balance, heart health, and skin vitality during menopause.
Beetroot Extract
Reason for Use
Beetroot extract is rich in nitrates, which improve circulation and support cardiovascular health, a major concern for women during menopause. It also enhances energy levels, cognitive function, and exercise performance, which can decline due to hormonal changes.
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Consequences
Menopause is associated with an increased risk of high blood pressure, reduced circulation, and lower energy levels. Many women also experience cognitive decline, muscle weakness, and difficulty maintaining exercise routines.
Benefits
Beetroot extract helps lower blood pressure, supports vascular health, and enhances oxygen delivery to tissues. It improves stamina, brain function, and physical performance, helping menopausal women stay active and energised. Additionally, it may reduce inflammation and support liver detoxification.
Recommendation
Take 500-1000 mg of beetroot extract daily, preferably in a standardised form high in nitrates, to support cardiovascular function, energy levels, and cognitive health during menopause.
Consequences
As oestrogen levels decline during menopause, zinc deficiency can become more prevalent, potentially leading to increased vulnerability to infections, skin acne, hair thinning, and mood swings. Zinc is also involved in the synthesis of collagen, and its deficiency can exacerbate the skin aging process that many women experience during menopause.
Benefits
Zinc helps maintain hormonal balance, supporting the production of progesterone and reducing the severity of symptoms like hot flashes and mood swings. It also promotes healthy immune function, which can decline during menopause due to changes in the immune system. Additionally, zinc aids in wound healing and collagen production, helping to combat the skin aging and hair thinning often associated with menopause.
Recommendation
Take 8–12 mg of zinc daily, ideally in chelated form with a meal for better absorption.
Pair it with vitamin C-rich foods like citrus but avoid consuming it with calcium-rich foods like dairy.
To naturally boost zinc, 3 tablespoons of hemp seeds provide 3–4 mg.
Supplementation should be done in cycles: take zinc daily for 2–3 months, followed by a 1-month break before repeating.
“60% of women experience reduced anxiety and stress when taking ashwagandha during menopause.”
Consequences
As oestrogen levels decline during menopause, many women experience increased stress, anxiety, and fatigue, alongside symptoms like hot flashes and sleep disturbances.
Benefits
Ashwagandha helps balance cortisol levels, which may rise due to menopause-related stress, alleviating symptoms such as anxiety, irritability, and poor sleep. It also supports adrenal health, boosts energy levels, and enhances overall resilience to stress. Additionally, it promotes better sleep quality and helps reduce the frequency and intensity of hot flashes and night sweats.
Recommendation
Take 300-600 mg of ashwagandha daily, preferably in standardised extract form, to support stress reduction, hormonal balance, and overall well-being during menopause.
Disclaimer
Ashwagandha is generally safe, but rare cases of liver injury have been reported. It’s advisable to monitor liver function with tests, especially for those with existing liver conditions or other medications. Always consult a healthcare professional before use.
Studies show that pomegranate extract may help improve menopausal symptoms such as mood swings and hot flashes due to its natural phytoestrogen content.
Consequences
As estrogen levels decline, women may experience increased oxidative stress, inflammation, and a higher risk of cardiovascular issues. Skin loses elasticity, and cognitive function may be affected.
Benefits
Pomegranate extract supports estrogen balance, helping to alleviate symptoms like mood swings, fatigue, and hot flashes. Its high antioxidant content protects against oxidative stress, promoting heart and brain health. It also supports collagen production, helping maintain skin hydration and elasticity.
Recommendation
Take 250-500 mg of pomegranate extract daily, preferably in a standardised form with high levels of ellagic acid and punicalagins, to support hormonal balance, heart health, and skin vitality during menopause.
Consequences
Menopause is associated with an increased risk of high blood pressure, reduced circulation, and lower energy levels. Many women also experience cognitive decline, muscle weakness, and difficulty maintaining exercise routines.
Benefits
Beetroot extract helps lower blood pressure, supports vascular health, and enhances oxygen delivery to tissues. It improves stamina, brain function, and physical performance, helping menopausal women stay active and energised. Additionally, it may reduce inflammation and support liver detoxification.
Recommendation
Take 500-1000 mg of beetroot extract daily, preferably in a standardised form high in nitrates, to support cardiovascular function, energy levels, and cognitive health during menopause.
Fertility-FIT
Reason for use
Ashwagandha is an adaptogenic herb known for its ability to balance hormones and reduce stress. For women trying to enhance their chances of conception, ashwagandha supports reproductive health by regulating cortisol levels, improving adrenal function, and promoting overall hormonal balance.
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Reason for use
L-arginine is a conditionally essential amino acid that plays a key role in nitric oxide production, which helps improve blood flow throughout the body, including the reproductive organs and enhancing fertility. While the body usually produces enough fertility concerns can increase demand, making supplementation beneficial for women trying to improve their chances of conception.
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Reason for use
Zinc is an essential mineral that plays an important role in maintaining hormonal balance, supporting reproductive health, and promoting fertility. It is especially important for women trying to conceive, as it helps regulate hormone production, supports ovarian function, and is involved in the development of healthy eggs.
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Reason for use
Myo and D-Chiro Inositol are naturally occurring compounds that play a crucial role in the regulation of hormones, insulin sensitivity, and overall ovarian function. They are particularly beneficial for women with conditions like polycystic ovary syndrome (PCOS) or those looking to enhance their chances of conception by improving ovarian health and regularity of ovulation.
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Reason for use
Coenzyme Q10 (CoQ10) is a powerful antioxidant that plays a crucial role in energy production within cells. For women trying to improve their chances of conception, CoQ10 supports ovarian function, improves egg quality, and enhances overall fertility by combating oxidative stress, which can damage eggs and reduce fertility.
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Reason for use
N-Acetyl Cysteine (NAC) is a powerful antioxidant that supports fertility by reducing oxidative stress, improving egg quality, and promoting hormonal balance. It is particularly beneficial for women with PCOS, as it helps regulate insulin levels and supports ovulation.
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Ashwagandha
Reason for use
Ashwagandha is an adaptogenic herb known for its ability to balance hormones and reduce stress. For women trying to enhance their chances of conception, ashwagandha supports reproductive health by regulating cortisol levels, improving adrenal function, and promoting overall hormonal balance.
Read More
Consequences
Chronic stress and hormonal imbalances are common contributors to infertility. Elevated cortisol levels can interfere with ovulation, while insufficient progesterone can impact the ability to carry a pregnancy.
Benefits
Ashwagandha enhances fertility by reducing stress-induced hormonal imbalances, improving egg quality, and supporting a balanced menstrual cycle. It also promotes relaxation, reduces anxiety, and improves sleep, which can have a positive impact on reproductive health. Studies show that ashwagandha may enhance the function of the ovaries and support healthy progesterone production, essential for pregnancy.
Recommendation
Take 300-600 mg of ashwagandha daily, preferably in standardised extract form, to support stress reduction and improve hormonal balance while trying to conceive.
Disclaimer
Ashwagandha is generally safe, but rare cases of liver injury have been reported. It’s advisable to monitor liver function with tests, especially for those with existing liver conditions or other medications. Always consult a healthcare professional before use.
L-Arginine
Reason for use
L-arginine is a conditionally essential amino acid that plays a key role in nitric oxide production, which helps improve blood flow throughout the body, including the reproductive organs and enhancing fertility. While the body usually produces enough fertility concerns can increase demand, making supplementation beneficial for women trying to improve their chances of conception.
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Consequences
Poor blood flow to the reproductive organs can negatively impact ovarian function, reduce egg quality, and impair the implantation of a fertilised egg. As women age, circulation can decline, leading to diminished fertility outcomes.
Benefits
L-arginine helps improve blood flow to the uterus, supporting endometrial health and increasing the chances of embryo implantation. It also enhances ovarian function, boosts egg quality, and may improve the chances of conception, especially in women who experience issues like poor blood flow or unexplained infertility. Additionally, L-arginine supports overall cardiovascular health and helps manage stress.
Recommendation
Take 1,000-2,000 mg of L-arginine daily, ideally in divided doses, to improve circulation and support fertility.
Consult with a healthcare professional if you have any cardiovascular conditions due to medication interactions.
Zinc
Reason for use
Zinc is an essential mineral that plays an important role in maintaining hormonal balance, supporting reproductive health, and promoting fertility. It is especially important for women trying to conceive, as it helps regulate hormone production, supports ovarian function, and is involved in the development of healthy eggs.
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Consequences
Zinc deficiency can lead to hormonal imbalances, irregular menstrual cycles, poor egg quality, and difficulty in conception. Low levels of zinc may also contribute to conditions like polycystic ovary syndrome (PCOS), which can further affect fertility. Without adequate zinc, women may experience delayed ovulation, reduced fertility, and an increased risk of pregnancy complications.
Benefits
Zinc helps regulate ovulation, improves egg quality, and supports the production of oestrogen and progesterone, which are essential for a healthy menstrual cycle and successful conception. It also supports a healthy immune system and protects against oxidative stress, ensuring a favourable environment for pregnancy.
Recommendation
To support fertility, take 15-30 mg of zinc daily, preferably in the form of zinc picolinate or zinc citrate, to ensure optimal absorption. It is best taken with a meal to enhance absorption and avoid upsetting the stomach.
Myo and D-Chiro Inositol
Reason for use
Myo and D-Chiro Inositol are naturally occurring compounds that play a crucial role in the regulation of hormones, insulin sensitivity, and overall ovarian function. They are particularly beneficial for women with conditions like polycystic ovary syndrome (PCOS) or those looking to enhance their chances of conception by improving ovarian health and regularity of ovulation.
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Consequences Women with insulin resistance or hormonal imbalances often struggle with issues like anovulation (lack of ovulation), irregular periods, and poor egg quality.
Benefits Myo-Inositol has been shown to improve ovarian function, reduce insulin resistance, and support hormonal balance, while D-Chiro Inositol helps to enhance egg quality and improve the chances of ovulation. Together, they can help regulate the menstrual cycle, support healthy ovulation, and increase the likelihood of conception.
Recommendation
To support fertility and ovarian health, take a daily dose of 2,000 mg of Myo-Inositol and 50 mg of D-Chiro Inositol, typically in a 40:1 ratio (Myo:D-Chiro). This combination has been shown to improve hormonal balance and enhance ovulatory function.
Coenzyme Q10
Reason for use
Coenzyme Q10 (CoQ10) is a powerful antioxidant that plays a crucial role in energy production within cells. For women trying to improve their chances of conception, CoQ10 supports ovarian function, improves egg quality, and enhances overall fertility by combating oxidative stress, which can damage eggs and reduce fertility.
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Consequences
As women age, the natural production of CoQ10 declines, leading to reduced energy levels in cells, including those in the ovaries. This can result in poor egg quality, slower cellular repair, and a decline in overall fertility.
Benefits
CoQ10 helps improve egg quality, enhance ovary function, and support healthy embryo development. It is especially beneficial for women over 35, as it aids in improving cellular function and mitigating the effects of age-related fertility decline. CoQ10 also helps reduce oxidative damage, which can negatively impact both egg and sperm quality, ultimately increasing the chances of successful conception.
Recommendation
Take 200-400 mg of CoQ10 daily, preferably in the ubiquinol form for better absorption, to support fertility and improve egg quality.
N-Acetyl-Cysteine (NAC)
Reason for use
N-Acetyl Cysteine (NAC) is a powerful antioxidant that supports fertility by reducing oxidative stress, improving egg quality, and promoting hormonal balance. It is particularly beneficial for women with PCOS, as it helps regulate insulin levels and supports ovulation.
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Consequences
Oxidative stress can damage eggs, leading to reduced fertility and a higher risk of miscarriage. Women with PCOS often experience insulin resistance, which can disrupt ovulation and lower fertility. Without sufficient NAC, the body's ability to detoxify and regulate hormones may be impaired.
Benefits
NAC enhances insulin sensitivity, promotes regular ovulation, and protects eggs from oxidative damage. It has been shown to increase pregnancy rates in women with PCOS and improve the quality of cervical mucus, creating a more favourable environment for conception.
Recommendation
Take 600-1,200 mg of NAC daily to support fertility and reproductive health. It is best taken with food to enhance absorption and optimise its effects on hormonal balance.
Consequences
Chronic stress and hormonal imbalances are common contributors to infertility. Elevated cortisol levels can interfere with ovulation, while insufficient progesterone can impact the ability to carry a pregnancy.
Benefits
Ashwagandha enhances fertility by reducing stress-induced hormonal imbalances, improving egg quality, and supporting a balanced menstrual cycle. It also promotes relaxation, reduces anxiety, and improves sleep, which can have a positive impact on reproductive health. Studies show that ashwagandha may enhance the function of the ovaries and support healthy progesterone production, essential for pregnancy.
Recommendation
Take 300-600 mg of ashwagandha daily, preferably in standardised extract form, to support stress reduction and improve hormonal balance while trying to conceive.
Disclaimer
Ashwagandha is generally safe, but rare cases of liver injury have been reported. It’s advisable to monitor liver function with tests, especially for those with existing liver conditions or other medications. Always consult a healthcare professional before use.
Consequences
Poor blood flow to the reproductive organs can negatively impact ovarian function, reduce egg quality, and impair the implantation of a fertilised egg. As women age, circulation can decline, leading to diminished fertility outcomes.
Benefits
L-arginine helps improve blood flow to the uterus, supporting endometrial health and increasing the chances of embryo implantation. It also enhances ovarian function, boosts egg quality, and may improve the chances of conception, especially in women who experience issues like poor blood flow or unexplained infertility. Additionally, L-arginine supports overall cardiovascular health and helps manage stress.
Recommendation
Take 1,000-2,000 mg of L-arginine daily, ideally in divided doses, to improve circulation and support fertility.
Consult with a healthcare professional if you have any cardiovascular conditions due to medication interactions.
Consequences
Zinc deficiency can lead to hormonal imbalances, irregular menstrual cycles, poor egg quality, and difficulty in conception. Low levels of zinc may also contribute to conditions like polycystic ovary syndrome (PCOS), which can further affect fertility. Without adequate zinc, women may experience delayed ovulation, reduced fertility, and an increased risk of pregnancy complications.
Benefits
Zinc helps regulate ovulation, improves egg quality, and supports the production of oestrogen and progesterone, which are essential for a healthy menstrual cycle and successful conception. It also supports a healthy immune system and protects against oxidative stress, ensuring a favourable environment for pregnancy.
Recommendation
To support fertility, take 15-30 mg of zinc daily, preferably in the form of zinc picolinate or zinc citrate, to ensure optimal absorption. It is best taken with a meal to enhance absorption and avoid upsetting the stomach.
Consequences Women with insulin resistance or hormonal imbalances often struggle with issues like anovulation (lack of ovulation), irregular periods, and poor egg quality.
Benefits Myo-Inositol has been shown to improve ovarian function, reduce insulin resistance, and support hormonal balance, while D-Chiro Inositol helps to enhance egg quality and improve the chances of ovulation. Together, they can help regulate the menstrual cycle, support healthy ovulation, and increase the likelihood of conception.
Recommendation
To support fertility and ovarian health, take a daily dose of 2,000 mg of Myo-Inositol and 50 mg of D-Chiro Inositol, typically in a 40:1 ratio (Myo:D-Chiro). This combination has been shown to improve hormonal balance and enhance ovulatory function.
Consequences
As women age, the natural production of CoQ10 declines, leading to reduced energy levels in cells, including those in the ovaries. This can result in poor egg quality, slower cellular repair, and a decline in overall fertility.
Benefits
CoQ10 helps improve egg quality, enhance ovary function, and support healthy embryo development. It is especially beneficial for women over 35, as it aids in improving cellular function and mitigating the effects of age-related fertility decline. CoQ10 also helps reduce oxidative damage, which can negatively impact both egg and sperm quality, ultimately increasing the chances of successful conception.
Recommendation
Take 200-400 mg of CoQ10 daily, preferably in the ubiquinol form for better absorption, to support fertility and improve egg quality.
Consequences
Oxidative stress can damage eggs, leading to reduced fertility and a higher risk of miscarriage. Women with PCOS often experience insulin resistance, which can disrupt ovulation and lower fertility. Without sufficient NAC, the body's ability to detoxify and regulate hormones may be impaired.
Benefits
NAC enhances insulin sensitivity, promotes regular ovulation, and protects eggs from oxidative damage. It has been shown to increase pregnancy rates in women with PCOS and improve the quality of cervical mucus, creating a more favourable environment for conception.
Recommendation
Take 600-1,200 mg of NAC daily to support fertility and reproductive health. It is best taken with food to enhance absorption and optimise its effects on hormonal balance.
Mens+
Tongkat Ali
Reason for use
Tongkat Ali, also known as Eurycoma longifolia, is a herbal supplement traditionally used to enhance male health, particularly to support testosterone levels, energy, and overall vitality. It has gained popularity among men looking to optimise their health and improve physical performance.
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L-Arginine & L-Citrulline
Reason for use
L-Arginine and L-Citrulline are amino acids that support nitric oxide production, improving blood flow and circulation. They are commonly used to enhance physical performance, endurance, and cardiovascular health.
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Lycopene
Reason for use
Lycopene is a powerful antioxidant found in tomatoes and other red and pink fruits. For men looking to optimise their health, lycopene plays a critical role in protecting cells from oxidative damage and supporting prostate health. As a potent antioxidant, it helps combat free radicals, reducing the risk of chronic diseases and contributing to overall health maintenance.
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Testosterone
Tongkat Ali
Reason for use
Tongkat Ali, also known as Eurycoma longifolia, is a herbal supplement traditionally used to enhance male health, particularly to support testosterone levels, energy, and overall vitality. It has gained popularity among men looking to optimise their health and improve physical performance.
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Consequences
Low testosterone levels can lead to a range of issues such as decreased energy, reduced libido, muscle loss, and increased body fat. This hormonal imbalance may also contribute to mood changes, fatigue, and diminished physical performance. Without proper support, men may experience a decline in overall well-being and reduced quality of life.
Benefits
Tongkat Ali is known to naturally boost testosterone production, which can help improve libido, increase muscle mass, and enhance physical performance. It also helps reduce stress by lowering cortisol levels, supporting better mood and mental clarity. Additionally, Tongkat Ali has been shown to improve energy levels, vitality, and endurance, making it a popular choice for men looking to optimise their overall health and well-being.
Recommendation
To optimise health, take 200–400 mg of standardised Tongkat Ali extract daily. It is best taken with a meal for better absorption. For maximum benefits, ensure consistent use over time, along with maintaining a healthy diet and active lifestyle.
Fadogia Agrestis
Reason for use
Fadogia Agrestis is a herbal supplement traditionally used to support male vitality, enhance testosterone levels, and promote overall physical performance. It has gained attention for its potential to improve libido, strength, and endurance.
Consequences
Low testosterone levels can lead to reduced muscle mass, decreased libido, fatigue, and poor physical performance. Without proper hormonal support, men may experience sluggish energy levels, mood imbalances, and difficulty maintaining an active lifestyle.
Benefits
Fadogia Agrestis is believed to naturally stimulate testosterone production, helping to improve libido, muscle growth, and stamina. It also supports recovery after exercise, enhances overall vitality, and may contribute to better physical endurance.
Recommendation
Take 300–600 mg of Fadogia Agrestis extract daily. It is best taken in cycles (e.g., five days on, two days off) to optimise benefits while minimising potential side effects.
Circulation
L-Arginine & L-Citrulline
Reason for use
L-Arginine and L-Citrulline are amino acids that support nitric oxide production, improving blood flow and circulation. They are commonly used to enhance physical performance, endurance, and cardiovascular health.
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Consequences
Poor circulation can lead to reduced stamina, muscle fatigue, and decreased workout performance. Low nitric oxide levels may also contribute to erectile dysfunction and impaired cardiovascular health.
Benefits
L-Arginine and L-Citrulline work together to enhance blood flow, supporting improved endurance, muscle recovery, and cardiovascular function. They may also help improve erectile function and overall vitality.
Recommendation
Take 3–6 g of L-Arginine and 1–3 g of L-Citrulline daily, preferably before exercise or in the morning for optimal circulation support.
Pomegranate Extract
Reason for use
Pomegranate extract is rich in antioxidants and polyphenols that support cardiovascular health, testosterone production, and overall vitality. It is known for its ability to enhance blood circulation and reduce oxidative stress.
Consequences
Oxidative stress and poor circulation can negatively impact energy levels, muscle recovery, and heart health. Without proper support, men may experience reduced endurance, slower recovery, and lower testosterone levels.
Benefits
Pomegranate extract helps improve blood flow, enhance endurance, and protect against oxidative damage. It has also been shown to support natural testosterone production and overall male vitality.
Recommendation
Take 500–1,000 mg of pomegranate extract daily, preferably with a meal, to support cardiovascular health, energy levels, and hormonal balance.
Beetroot Extract
Reason for use
Beetroot extract is a natural source of nitrates, which help boost nitric oxide production, improving circulation, endurance, and exercise performance. It is widely used to enhance stamina and cardiovascular health.
Consequences
Low nitric oxide levels can lead to poor circulation, reduced endurance, and decreased muscle performance. Without proper oxygen delivery to muscles, fatigue can set in more quickly, impacting overall physical performance.
Benefits
Beetroot extract enhances blood flow, increases oxygen delivery to muscles, and improves endurance. It also supports heart health, lowers blood pressure, and promotes overall vitality.
Recommendation
Take 500–1,500 mg of beetroot extract daily, preferably before exercise, to maximise its benefits on endurance and circulation.
Prostate Health
Lycopene
Reason for use
Lycopene is a powerful antioxidant found in tomatoes and other red and pink fruits. For men looking to optimise their health, lycopene plays a critical role in protecting cells from oxidative damage and supporting prostate health. As a potent antioxidant, it helps combat free radicals, reducing the risk of chronic diseases and contributing to overall health maintenance.
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Consequences
Without adequate levels of lycopene, men may be more vulnerable to oxidative stress, which accelerates aging and increases the risk of chronic conditions such as heart disease and prostate cancer. Low levels of lycopene can also contribute to poor skin health, diminished immune function, and increased inflammation, leading to long-term health complications.
Benefits
Lycopene has been shown to have a protective effect on prostate health, reducing the risk of prostate cancer and supporting healthy testosterone levels. It also helps reduce oxidative stress, which is linked to cardiovascular diseases, improving heart health. Additionally, lycopene promotes skin health by protecting against UV-induced damage and supports the immune system, helping to reduce inflammation and boost overall well-being.
Recommendation
To optimise health, take 6-15 mg of lycopene daily, preferably in supplement form or through a diet rich in tomatoes, watermelon, pink grapefruit, and red peppers. Lycopene is better absorbed when consumed with healthy fats, so pair it with meals containing olive oil, avocado, or nuts. Consistency is key for long-term benefits, especially in supporting prostate and heart health.
Saw Palmetto
Reason for use
Saw palmetto is a natural herb commonly used to support prostate health and hormonal balance in men. It has been traditionally used to alleviate symptoms associated with benign prostatic hyperplasia (BPH) and promote overall wellness. For men looking to optimise their health, saw palmetto can be a valuable addition to a balanced routine.
Consequences
Without adequate support for prostate health, men may experience issues such as urinary problems, reduced libido, and hormonal imbalances. A weakened prostate can also contribute to an increased risk of prostate enlargement and other complications. Additionally, inadequate hormonal balance can negatively affect energy levels, mood, and overall vitality.
Benefits
Saw palmetto is known for its ability to support prostate health by reducing symptoms of BPH, such as frequent urination and urinary retention. It also helps balance hormone levels by inhibiting the conversion of testosterone into dihydrotestosterone (DHT), a hormone linked to hair loss and prostate enlargement. Furthermore, saw palmetto has anti-inflammatory properties, supporting overall immune health, reducing inflammation, and enhancing energy levels.
Recommendation
To optimise health, take 320 mg of saw palmetto extract daily, ideally in standardized extract form. It is typically taken in capsule or softgel form with a meal to enhance absorption. Consistency is important for supporting long-term prostate health and hormonal balance.
Consequences
Low testosterone levels can lead to a range of issues such as decreased energy, reduced libido, muscle loss, and increased body fat. This hormonal imbalance may also contribute to mood changes, fatigue, and diminished physical performance. Without proper support, men may experience a decline in overall well-being and reduced quality of life.
Benefits
Tongkat Ali is known to naturally boost testosterone production, which can help improve libido, increase muscle mass, and enhance physical performance. It also helps reduce stress by lowering cortisol levels, supporting better mood and mental clarity. Additionally, Tongkat Ali has been shown to improve energy levels, vitality, and endurance, making it a popular choice for men looking to optimise their overall health and well-being.
Recommendation
To optimise health, take 200–400 mg of standardised Tongkat Ali extract daily. It is best taken with a meal for better absorption. For maximum benefits, ensure consistent use over time, along with maintaining a healthy diet and active lifestyle.
Fadogia Agrestis
Reason for use
Fadogia Agrestis is a herbal supplement traditionally used to support male vitality, enhance testosterone levels, and promote overall physical performance. It has gained attention for its potential to improve libido, strength, and endurance.
Consequences
Low testosterone levels can lead to reduced muscle mass, decreased libido, fatigue, and poor physical performance. Without proper hormonal support, men may experience sluggish energy levels, mood imbalances, and difficulty maintaining an active lifestyle.
Benefits
Fadogia Agrestis is believed to naturally stimulate testosterone production, helping to improve libido, muscle growth, and stamina. It also supports recovery after exercise, enhances overall vitality, and may contribute to better physical endurance.
Recommendation
Take 300–600 mg of Fadogia Agrestis extract daily. It is best taken in cycles (e.g., five days on, two days off) to optimise benefits while minimising potential side effects.
Consequences
Poor circulation can lead to reduced stamina, muscle fatigue, and decreased workout performance. Low nitric oxide levels may also contribute to erectile dysfunction and impaired cardiovascular health.
Benefits
L-Arginine and L-Citrulline work together to enhance blood flow, supporting improved endurance, muscle recovery, and cardiovascular function. They may also help improve erectile function and overall vitality.
Recommendation
Take 3–6 g of L-Arginine and 1–3 g of L-Citrulline daily, preferably before exercise or in the morning for optimal circulation support.
Pomegranate Extract
Reason for use
Pomegranate extract is rich in antioxidants and polyphenols that support cardiovascular health, testosterone production, and overall vitality. It is known for its ability to enhance blood circulation and reduce oxidative stress.
Consequences
Oxidative stress and poor circulation can negatively impact energy levels, muscle recovery, and heart health. Without proper support, men may experience reduced endurance, slower recovery, and lower testosterone levels.
Benefits
Pomegranate extract helps improve blood flow, enhance endurance, and protect against oxidative damage. It has also been shown to support natural testosterone production and overall male vitality.
Recommendation
Take 500–1,000 mg of pomegranate extract daily, preferably with a meal, to support cardiovascular health, energy levels, and hormonal balance.
Beetroot Extract
Reason for use
Beetroot extract is a natural source of nitrates, which help boost nitric oxide production, improving circulation, endurance, and exercise performance. It is widely used to enhance stamina and cardiovascular health.
Consequences
Low nitric oxide levels can lead to poor circulation, reduced endurance, and decreased muscle performance. Without proper oxygen delivery to muscles, fatigue can set in more quickly, impacting overall physical performance.
Benefits
Beetroot extract enhances blood flow, increases oxygen delivery to muscles, and improves endurance. It also supports heart health, lowers blood pressure, and promotes overall vitality.
Recommendation
Take 500–1,500 mg of beetroot extract daily, preferably before exercise, to maximise its benefits on endurance and circulation.
Consequences
Without adequate levels of lycopene, men may be more vulnerable to oxidative stress, which accelerates aging and increases the risk of chronic conditions such as heart disease and prostate cancer. Low levels of lycopene can also contribute to poor skin health, diminished immune function, and increased inflammation, leading to long-term health complications.
Benefits
Lycopene has been shown to have a protective effect on prostate health, reducing the risk of prostate cancer and supporting healthy testosterone levels. It also helps reduce oxidative stress, which is linked to cardiovascular diseases, improving heart health. Additionally, lycopene promotes skin health by protecting against UV-induced damage and supports the immune system, helping to reduce inflammation and boost overall well-being.
Recommendation
To optimise health, take 6-15 mg of lycopene daily, preferably in supplement form or through a diet rich in tomatoes, watermelon, pink grapefruit, and red peppers. Lycopene is better absorbed when consumed with healthy fats, so pair it with meals containing olive oil, avocado, or nuts. Consistency is key for long-term benefits, especially in supporting prostate and heart health.
Saw Palmetto
Reason for use
Saw palmetto is a natural herb commonly used to support prostate health and hormonal balance in men. It has been traditionally used to alleviate symptoms associated with benign prostatic hyperplasia (BPH) and promote overall wellness. For men looking to optimise their health, saw palmetto can be a valuable addition to a balanced routine.
Consequences
Without adequate support for prostate health, men may experience issues such as urinary problems, reduced libido, and hormonal imbalances. A weakened prostate can also contribute to an increased risk of prostate enlargement and other complications. Additionally, inadequate hormonal balance can negatively affect energy levels, mood, and overall vitality.
Benefits
Saw palmetto is known for its ability to support prostate health by reducing symptoms of BPH, such as frequent urination and urinary retention. It also helps balance hormone levels by inhibiting the conversion of testosterone into dihydrotestosterone (DHT), a hormone linked to hair loss and prostate enlargement. Furthermore, saw palmetto has anti-inflammatory properties, supporting overall immune health, reducing inflammation, and enhancing energy levels.
Recommendation
To optimise health, take 320 mg of saw palmetto extract daily, ideally in standardized extract form. It is typically taken in capsule or softgel form with a meal to enhance absorption. Consistency is important for supporting long-term prostate health and hormonal balance.
Metabolic+
Reason for use
Berberine is a bioactive compound found in several plants and is
known for its significant effects on glucose metabolism, insulin sensitivity, and fat regulation. It works similarly to metformin by activating AMPK (adenosine monophosphate-activated protein kinase), a key enzyme involved in energy balance and metabolism. Berberine helps regulate blood sugar levels, reduce fat accumulation, and support gut health, making it a valuable supplement for improving metabolic function and addressing obesity-related insulin resistance.
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Reason for use
Myo- and D-Chiro inositol are naturally occurring compounds that play a crucial role in insulin signalling, glucose metabolism, and ovarian function. These inositol isomers help improve insulin sensitivity, regulate blood sugar levels, and support hormonal balance, making them particularly beneficial for individuals with metabolic dysfunction, insulin resistance, obesity, and polycystic ovary syndrome (PCOS).
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Reason for use
Coenzyme Q10 (CoQ10) is an antioxidant that supports energy production within cells, specifically in the mitochondria. It is essential for cellular function and plays a crucial role in maintaining metabolic health by improving energy efficiency and reducing oxidative damage.
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Reason for use
Lipoic acid, also known as alpha-lipoic acid (ALA), is a powerful antioxidant that plays a crucial role in energy metabolism and insulin sensitivity. It is beneficial for individuals looking to optimise their metabolic health, as it helps regulate blood sugar levels, reduce oxidative stress, and improve mitochondrial function.
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Reason for use
Acetyl-L-carnitine (ALCAR) is a highly bioavailable form of L-carnitine that plays a key role in energy metabolism and mitochondrial function. It is particularly beneficial for individuals looking to enhance metabolic health, as it supports fat metabolism, improves insulin sensitivity, and improves cognitive function.
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Reason for use
Nicotinamide mononucleotide (NMN) is a naturally occurring compound that plays a critical role in cellular energy production by boosting NAD+ (nicotinamide adenine dinucleotide) levels, a coenzyme essential for maintaining healthy cell function. NMN supplementation has gained popularity in anti-ageing programmes due to its potential to enhance mitochondrial function, improve DNA repair, and promote longevity.
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Berberine
Reason for use
Berberine is a bioactive compound found in several plants and is
known for its significant effects on glucose metabolism, insulin sensitivity, and fat regulation. It works similarly to metformin by activating AMPK (adenosine monophosphate-activated protein kinase), a key enzyme involved in energy balance and metabolism. Berberine helps regulate blood sugar levels, reduce fat accumulation, and support gut health, making it a valuable supplement for improving metabolic function and addressing obesity-related insulin resistance.
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Consequences
Poor metabolic health can result in chronically high blood sugar, insulin resistance, increased fat storage, and systemic inflammation. These factors contribute to obesity, type 2 diabetes, cardiovascular disease, and low energy levels. Without proper metabolic support, individuals may experience fatigue, difficulty losing weight, and an increased risk of metabolic syndrome, leading to long-term health complications.
Benefits
Berberine has been shown to lower blood sugar and improve insulin sensitivity by enhancing glucose uptake in cells. It reduces fat accumulation and promotes weight loss by regulating lipid metabolism. It also supports gut microbiome balance, which plays a crucial role in digestion and overall metabolic health. Additionally, berberine reduces inflammation and oxidative stress, helping to protect cells from metabolic damage. It further supports cardiovascular health by lowering LDL cholesterol and triglycerides.
Recommendation
Take 500 mg of berberine two to three times daily (1,000–1,500 mg total). It is best taken with meals to maximise its effects on post-meal glucose levels. For optimal results, berberine can be combined with milk thistle or dihydroberberine, a more bioavailable form, to improve absorption and minimise potential gastrointestinal discomfort.
Myo & D-Chiro Inositol
Reason for use
Myo- and D-Chiro inositol are naturally occurring compounds that play a crucial role in insulin signalling, glucose metabolism, and ovarian function. These inositol isomers help improve insulin sensitivity, regulate blood sugar levels, and support hormonal balance, making them particularly beneficial for individuals with metabolic dysfunction, insulin resistance, obesity, and polycystic ovary syndrome (PCOS).
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Consequences
Metabolic dysfunction can lead to poor blood sugar regulation, insulin resistance, increased fat storage, and hormonal imbalances, contributing to obesity, type 2 diabetes, and reproductive health issues such as PCOS. Without adequate inositol support, individuals may experience persistent fatigue, cravings for carbohydrates, difficulty losing weight, and elevated risks of developing metabolic syndrome and cardiovascular disease. Poor metabolic health can also increase systemic inflammation and oxidative stress, further impairing energy production and overall well-being.
Benefits
Myo- and D-Chiro inositol have been shown to improve insulin sensitivity by enhancing glucose uptake and reducing insulin resistance. They support hormonal balance by modulating androgen and oestrogen levels, which is particularly beneficial for individuals with PCOS. Inositol supplementation helps in weight management by reducing cravings and promoting fat metabolism, which can help individuals struggling with obesity. It also enhances ovarian function and menstrual regularity in those experiencing reproductive health concerns. Additionally, inositol reduces systemic inflammation and oxidative stress, supporting overall metabolic and cardiovascular health.
Recommendation
Take 2,000 mg of myo-inositol and 50 mg of D-chiro inositol daily in a 40:1 ratio, as this combination has been shown to be the most effective for metabolic and hormonal balance. It is best taken in the morning or before meals for optimal absorption. For individuals with insulin resistance or PCOS, supplementation is beneficial when combined with a low-glycaemic diet and regular physical activity.
Co-Enzyme 10
Reason for use
Coenzyme Q10 (CoQ10) is an antioxidant that supports energy production within cells, specifically in the mitochondria. It is essential for cellular function and plays a crucial role in maintaining metabolic health by improving energy efficiency and reducing oxidative damage.
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Consequences
A lack of CoQ10 can impair energy production and mitochondrial function, leading to fatigue and inefficient metabolism. This can increase oxidative stress, contributing to insulin resistance, poor blood sugar control, and a higher risk of metabolic conditions like type 2 diabetes. Without adequate CoQ10, the body’s ability to manage energy, regulate fat storage, and support cardiovascular health is compromised, accelerating the progression of metabolic syndrome.
Benefits
CoQ10 enhances energy production in cells, which is crucial for maintaining optimal metabolic function. It helps improve insulin sensitivity, making it beneficial for individuals with metabolic imbalances, including those at risk of developing type 2 diabetes. CoQ10 also reduces oxidative stress, protecting cells from damage and supporting overall metabolic health. By improving blood vessel function and reducing inflammation, CoQ10 supports cardiovascular health, which is closely tied to metabolic health. Additionally, it has been shown to improve fat metabolism and directly assists with weight management by increasing overall cellular energy efficiency.
Recommendation
Take 100–300 mg of CoQ10 daily with a meal containing fat to enhance absorption. For those with metabolic concerns, such as insulin resistance or cardiovascular issues, supplementation will help improve energy metabolism when combined with a balanced diet and regular exercise. Ubiquinol, the more bioavailable form, is recommended for maximum benefit.
Lipoic Acid
Reason for use
Lipoic acid, also known as alpha-lipoic acid (ALA), is a powerful antioxidant that plays a crucial role in energy metabolism and insulin sensitivity. It is beneficial for individuals looking to optimise their metabolic health, as it helps regulate blood sugar levels, reduce oxidative stress, and improve mitochondrial function.
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Consequences
Poor metabolic health can lead to insulin resistance, increased inflammation, and a higher risk of conditions such as type 2 diabetes, obesity, and cardiovascular disease. Without sufficient antioxidant support, oxidative stress can damage cells, accelerate ageing, and impair energy production, contributing to fatigue and poor glucose control.
Benefits
Lipoic acid enhances glucose uptake in cells, helping to improve insulin sensitivity and stabilise blood sugar levels. Its strong antioxidant properties protect against oxidative damage, support nerve health, and improve mitochondrial function, which is essential for sustained energy production. Additionally, lipoic acid has been shown to reduce inflammation, support cardiovascular health, and aid in detoxification by regenerating other antioxidants like glutathione and vitamin C.
Recommendation
To support metabolic health, take 300–600 mg of alpha-lipoic acid daily, preferably 30 minutes before meals for better absorption. For optimal benefits, choose a R-lipoic acid supplement, as it is the most bioactive form.
Acetyl-L-Carnitine
Reason for use
Acetyl-L-carnitine (ALCAR) is a highly bioavailable form of L-carnitine that plays a key role in energy metabolism and mitochondrial function. It is particularly beneficial for individuals looking to enhance metabolic health, as it supports fat metabolism, improves insulin sensitivity, and improves cognitive function.
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Consequences
Poor metabolic health can lead to reduced energy production, insulin resistance, and increased oxidative stress, which contribute to weight gain, fatigue, and a higher risk of type 2 diabetes and cardiovascular disease. A deficiency in carnitine may impair fat metabolism, leading to sluggish energy levels and poor physical performance.
Benefits
Acetyl-L-carnitine helps transport fatty acids into mitochondria, where they are converted into energy, supporting fat loss and metabolic efficiency. It enhances insulin sensitivity, improving blood sugar regulation, while its antioxidant properties protect mitochondria from oxidative stress. Additionally, it supports brain health by improving neurotransmitter function, reducing mental fatigue, and promoting cognitive clarity.
Recommendation
To optimise metabolic health, take 500–2,000 mg of Acetyl-L-carnitine daily, preferably on an empty stomach or before exercise for enhanced absorption and energy production.
How They Work Together:
Lipoic Acid enhances glucose metabolism, improves insulin sensitivity, and acts as a potent antioxidant.
Acetyl-L-Carnitine helps transport fatty acids into mitochondria for energy production and supports brain function.
When combined, they provide enhanced mitochondrial support, protect against oxidative stress, and help improve energy levels and cognitive function.
Nicotinamide Mononucleotide (NMN)
Reason for use
Nicotinamide mononucleotide (NMN) is a naturally occurring compound that plays a critical role in cellular energy production by boosting NAD+ (nicotinamide adenine dinucleotide) levels, a coenzyme essential for maintaining healthy cell function. NMN supplementation has gained popularity in anti-ageing programmes due to its potential to enhance mitochondrial function, improve DNA repair, and promote longevity.
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Consequences
Without adequate levels of NAD+, the body may experience a decline in cellular function, leading to faster ageing, reduced energy, and increased susceptibility to age-related diseases. This can manifest as decreased mental clarity, slower metabolism, poor skin health, and muscle degeneration. Over time, this decline can impact both physical and mental well-being, particularly in older individuals.
Benefits
NMN supplementation supports healthy ageing by boosting NAD+ levels, which in turn promotes mitochondrial function, increases energy production, and enhances cellular repair processes. It has been shown to improve skin appearance by supporting collagen production, reducing fine lines, and enhancing elasticity. Additionally, NMN may help improve cognitive function, increase metabolism, and support cardiovascular health.
Recommendation
Take 250-500 mg of NMN daily, preferably in the morning on an empty stomach for better absorption.
What about NR and NAD+?
NR, NMN, and NAD+ are essential for cellular metabolism and DNA health. NR and NMN serve as precursors to NAD+, a crucial coenzyme in all cells. Since NAD+ is too large to cross cell membranes efficiently, it is broken down into NR and NMN before absorption. NMN is considered more effective than NR as it converts to NAD+ more directly, potentially offering better bioavailability. NMN may also be more beneficial for gut health due to specific transporters. However, different tissues may respond better to one precursor over the other, making personalised supplementation a viable approach.
Consequences
Poor metabolic health can result in chronically high blood sugar, insulin resistance, increased fat storage, and systemic inflammation. These factors contribute to obesity, type 2 diabetes, cardiovascular disease, and low energy levels. Without proper metabolic support, individuals may experience fatigue, difficulty losing weight, and an increased risk of metabolic syndrome, leading to long-term health complications.
Benefits
Berberine has been shown to lower blood sugar and improve insulin sensitivity by enhancing glucose uptake in cells. It reduces fat accumulation and promotes weight loss by regulating lipid metabolism. It also supports gut microbiome balance, which plays a crucial role in digestion and overall metabolic health. Additionally, berberine reduces inflammation and oxidative stress, helping to protect cells from metabolic damage. It further supports cardiovascular health by lowering LDL cholesterol and triglycerides.
Recommendation
Take 500 mg of berberine two to three times daily (1,000–1,500 mg total). It is best taken with meals to maximise its effects on post-meal glucose levels. For optimal results, berberine can be combined with milk thistle or dihydroberberine, a more bioavailable form, to improve absorption and minimise potential gastrointestinal discomfort.
Consequences
Metabolic dysfunction can lead to poor blood sugar regulation, insulin resistance, increased fat storage, and hormonal imbalances, contributing to obesity, type 2 diabetes, and reproductive health issues such as PCOS. Without adequate inositol support, individuals may experience persistent fatigue, cravings for carbohydrates, difficulty losing weight, and elevated risks of developing metabolic syndrome and cardiovascular disease. Poor metabolic health can also increase systemic inflammation and oxidative stress, further impairing energy production and overall well-being.
Benefits
Myo- and D-Chiro inositol have been shown to improve insulin sensitivity by enhancing glucose uptake and reducing insulin resistance. They support hormonal balance by modulating androgen and oestrogen levels, which is particularly beneficial for individuals with PCOS. Inositol supplementation helps in weight management by reducing cravings and promoting fat metabolism, which can help individuals struggling with obesity. It also enhances ovarian function and menstrual regularity in those experiencing reproductive health concerns. Additionally, inositol reduces systemic inflammation and oxidative stress, supporting overall metabolic and cardiovascular health.
Recommendation
Take 2,000 mg of myo-inositol and 50 mg of D-chiro inositol daily in a 40:1 ratio, as this combination has been shown to be the most effective for metabolic and hormonal balance. It is best taken in the morning or before meals for optimal absorption. For individuals with insulin resistance or PCOS, supplementation is beneficial when combined with a low-glycaemic diet and regular physical activity.
Consequences
A lack of CoQ10 can impair energy production and mitochondrial function, leading to fatigue and inefficient metabolism. This can increase oxidative stress, contributing to insulin resistance, poor blood sugar control, and a higher risk of metabolic conditions like type 2 diabetes. Without adequate CoQ10, the body’s ability to manage energy, regulate fat storage, and support cardiovascular health is compromised, accelerating the progression of metabolic syndrome.
Benefits
CoQ10 enhances energy production in cells, which is crucial for maintaining optimal metabolic function. It helps improve insulin sensitivity, making it beneficial for individuals with metabolic imbalances, including those at risk of developing type 2 diabetes. CoQ10 also reduces oxidative stress, protecting cells from damage and supporting overall metabolic health. By improving blood vessel function and reducing inflammation, CoQ10 supports cardiovascular health, which is closely tied to metabolic health. Additionally, it has been shown to improve fat metabolism and directly assists with weight management by increasing overall cellular energy efficiency.
Recommendation
Take 100–300 mg of CoQ10 daily with a meal containing fat to enhance absorption. For those with metabolic concerns, such as insulin resistance or cardiovascular issues, supplementation will help improve energy metabolism when combined with a balanced diet and regular exercise. Ubiquinol, the more bioavailable form, is recommended for maximum benefit.
Consequences
Poor metabolic health can lead to insulin resistance, increased inflammation, and a higher risk of conditions such as type 2 diabetes, obesity, and cardiovascular disease. Without sufficient antioxidant support, oxidative stress can damage cells, accelerate ageing, and impair energy production, contributing to fatigue and poor glucose control.
Benefits
Lipoic acid enhances glucose uptake in cells, helping to improve insulin sensitivity and stabilise blood sugar levels. Its strong antioxidant properties protect against oxidative damage, support nerve health, and improve mitochondrial function, which is essential for sustained energy production. Additionally, lipoic acid has been shown to reduce inflammation, support cardiovascular health, and aid in detoxification by regenerating other antioxidants like glutathione and vitamin C.
Recommendation
To support metabolic health, take 300–600 mg of alpha-lipoic acid daily, preferably 30 minutes before meals for better absorption. For optimal benefits, choose a R-lipoic acid supplement, as it is the most bioactive form.
Consequences
Poor metabolic health can lead to reduced energy production, insulin resistance, and increased oxidative stress, which contribute to weight gain, fatigue, and a higher risk of type 2 diabetes and cardiovascular disease. A deficiency in carnitine may impair fat metabolism, leading to sluggish energy levels and poor physical performance.
Benefits
Acetyl-L-carnitine helps transport fatty acids into mitochondria, where they are converted into energy, supporting fat loss and metabolic efficiency. It enhances insulin sensitivity, improving blood sugar regulation, while its antioxidant properties protect mitochondria from oxidative stress. Additionally, it supports brain health by improving neurotransmitter function, reducing mental fatigue, and promoting cognitive clarity.
Recommendation
To optimise metabolic health, take 500–2,000 mg of Acetyl-L-carnitine daily, preferably on an empty stomach or before exercise for enhanced absorption and energy production.
How They Work Together:
Lipoic Acid enhances glucose metabolism, improves insulin sensitivity, and acts as a potent antioxidant.
Acetyl-L-Carnitine helps transport fatty acids into mitochondria for energy production and supports brain function.
When combined, they provide enhanced mitochondrial support, protect against oxidative stress, and help improve energy levels and cognitive function.
Consequences
Without adequate levels of NAD+, the body may experience a decline in cellular function, leading to faster ageing, reduced energy, and increased susceptibility to age-related diseases. This can manifest as decreased mental clarity, slower metabolism, poor skin health, and muscle degeneration. Over time, this decline can impact both physical and mental well-being, particularly in older individuals.
Benefits
NMN supplementation supports healthy ageing by boosting NAD+ levels, which in turn promotes mitochondrial function, increases energy production, and enhances cellular repair processes. It has been shown to improve skin appearance by supporting collagen production, reducing fine lines, and enhancing elasticity. Additionally, NMN may help improve cognitive function, increase metabolism, and support cardiovascular health.
Recommendation
Take 250-500 mg of NMN daily, preferably in the morning on an empty stomach for better absorption.
What about NR and NAD+?
NR, NMN, and NAD+ are essential for cellular metabolism and DNA health. NR and NMN serve as precursors to NAD+, a crucial coenzyme in all cells. Since NAD+ is too large to cross cell membranes efficiently, it is broken down into NR and NMN before absorption. NMN is considered more effective than NR as it converts to NAD+ more directly, potentially offering better bioavailability. NMN may also be more beneficial for gut health due to specific transporters. However, different tissues may respond better to one precursor over the other, making personalised supplementation a viable approach.
Kids+
Reason for use
A methylated multivitamin for kids provides essential vitamins and
minerals in their active, bioavailable forms, helping support growth, immune function, and cognitive development. The methylated forms of B vitamins, such as methylcobalamin and methylfolate, are more easily absorbed and utilized by the body, making this supplement especially beneficial for children with specific nutritional needs, dietary restrictions or genetic variations affecting nutrient metabolism.
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Methylated Multivitamin
Reason for use
A methylated multivitamin for kids provides essential vitamins and
minerals in their active, bioavailable forms, helping support growth, immune function, and cognitive development. The methylated forms of B vitamins, such as methylcobalamin and methylfolate, are more easily absorbed and utilized by the body, making this supplement especially beneficial for children with specific nutritional needs, dietary restrictions or genetic variations affecting nutrient metabolism.
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Consequences
Without proper nutrient intake, children may experience developmental delays, weakened immune function, or difficulty concentrating. Poor absorption of key vitamins, especially B vitamins, can lead to fatigue, mood disturbances, and cognitive challenges. If not addressed, deficiencies can contribute to long-term health issues, including learning difficulties and a weakened immune system, which may affect overall growth and quality of life.
Benefits
Methylated multivitamins help improve nutrient absorption and support the body’s natural processes by providing vitamins in their most active forms. Methylfolate and methylcobalamin, in particular, support optimal brain function, energy production, and immune health. These vitamins also help in the synthesis of DNA, red blood cells, and neurotransmitters, which are all crucial for healthy growth and development. In addition, methylated B vitamins can enhance cognitive function, focus, and mood stability, while improving overall energy levels and immune resilience, making them an ideal supplement for active, growing children.
Recommendation
Give children 1 serving of a methylated multivitamin daily, preferably with food to aid absorption. Ensure the dosage is appropriate for their age and size, following a healthcare professional’s advice.
Consequences
Without proper nutrient intake, children may experience developmental delays, weakened immune function, or difficulty concentrating. Poor absorption of key vitamins, especially B vitamins, can lead to fatigue, mood disturbances, and cognitive challenges. If not addressed, deficiencies can contribute to long-term health issues, including learning difficulties and a weakened immune system, which may affect overall growth and quality of life.
Benefits
Methylated multivitamins help improve nutrient absorption and support the body’s natural processes by providing vitamins in their most active forms. Methylfolate and methylcobalamin, in particular, support optimal brain function, energy production, and immune health. These vitamins also help in the synthesis of DNA, red blood cells, and neurotransmitters, which are all crucial for healthy growth and development. In addition, methylated B vitamins can enhance cognitive function, focus, and mood stability, while improving overall energy levels and immune resilience, making them an ideal supplement for active, growing children.
Recommendation
Give children 1 serving of a methylated multivitamin daily, preferably with food to aid absorption. Ensure the dosage is appropriate for their age and size, following a healthcare professional’s advice.
Anti-Ageing
Reason for use
A methylated multivitamin for kids provides essential vitamins and
minerals in their active, bioavailable forms, helping support growth, immune function, and cognitive development NMN supplementation has gained popularity in anti-ageing programmes due to its potential to enhance mitochondrial function, improve DNA repair, and promote longevity.
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Reason for use
This powerful combination of antioxidants helps fight oxidative stress, enhance cellular repair, and support overall healthy ageing. Glutathione detoxifies cells, ALA supports mitochondrial function, and resveratrol promotes longevity by activating protective pathways. Together, these supplements improve skin health, increase energy, and promote long-term vitality.
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Reason for use
Collagen peptides are derived from the protein collagen, a vital component of the skin, bones, and connective tissues. As we age, collagen production decreases, leading to wrinkles, sagging skin, and joint discomfort.
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Reason for use
CoQ10 is a powerful antioxidant that plays a critical role in cellular energy production and mitochondrial function. It helps combat oxidative stress, a key driver of :ageing, while supporting overall vitality, skin health, and cardiovascular function
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Reason for use
Berberine is a powerful bioactive compound found in several plants, known for its ability to enhance glucose metabolism, improve insulin sensitivity, and support fat regulation. By activating AMPK, an enzyme crucial for energy balance, berberine helps regulate blood sugar levels, reduce fat accumulation, and promote metabolic health.
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Nicotinamide Mononucleotide (NMN)
Reason for use
A methylated multivitamin for kids provides essential vitamins and
minerals in their active, bioavailable forms, helping support growth, immune function, and cognitive development NMN supplementation has gained popularity in anti-ageing programmes due to its potential to enhance mitochondrial function, improve DNA repair, and promote longevity.
Read More
Consequences
Without adequate levels of NAD+, the body may experience a decline in cellular function, leading to faster ageing, reduced energy, and increased susceptibility to age-related diseases. This can manifest as decreased mental clarity, slower metabolism, poor skin health, and muscle degeneration. Over time, this decline can impact both physical and mental well-being, particularly in older individuals.
Benefits
NMN supplementation supports healthy ageing by boosting NAD+ levels, which in turn promotes mitochondrial function, increases energy production, and enhances cellular repair processes. It has been shown to improve skin appearance by supporting collagen production, reducing fine lines, and enhancing elasticity. Additionally, NMN may help improve cognitive function, increase metabolism, and support cardiovascular health.
Recommendation
Take 250-500 mg of NMN daily, preferably in the morning on an empty stomach for better absorption.
What about NR and NAD+? NR, NMN, and NAD+ are essential for cellular metabolism and DNA health. NR and NMN serve as precursors to NAD+, a crucial coenzyme in all cells. Since NAD+ is too large to cross cell membranes efficiently, it is broken down into NR and NMN before absorption. NMN is considered more effective than NR as it converts to NAD+ more directly, potentially offering better bioavailability. NMN may also be more beneficial for gut health due to specific transporters. However, different tissues may respond better to one precursor over the other, making personalised supplementation a viable approach.
Mix of 3: Glutathione, Alpha-Lipoic Acid and Resveratrol
Reason for use
This powerful combination of antioxidants helps fight oxidative stress, enhance cellular repair, and support overall healthy ageing. Glutathione detoxifies cells, ALA supports mitochondrial function, and resveratrol promotes longevity by activating protective pathways. Together, these supplements improve skin health, increase energy, and promote long-term vitality.
Read More
Consequences
Without these key antioxidants, the body becomes more susceptible to oxidative damage, which can accelerate ageing, increase inflammation, and hinder cellular repair. This may result in premature skin ageing, low energy, and slower recovery.
Benefits
Glutathione, ALA, and resveratrol work together to reduce oxidative stress, promote skin elasticity, boost cognitive function, and support heart health. This blend helps combat the signs of ageing and maintain physical and mental well-being.
Recommendation
Take 500-1000 mg of glutathione, 300-600 mg of alpha-lipoic acid, and 100-300 mg of resveratrol daily, ideally with a meal for optimal absorption.
Collagen Peptides
Reason for use
Collagen peptides are derived from the protein collagen, a vital component of the skin, bones, and connective tissues. As we age, collagen production decreases, leading to wrinkles, sagging skin, and joint discomfort.
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Consequences
A decrease in collagen production can result in visible signs of ageing, such as wrinkles, fine lines, and loss of skin firmness. It can also affect joint health, leading to discomfort and reduced mobility.
Benefits
Collagen peptides support skin hydration, elasticity, and reduce wrinkles by stimulating the production of collagen and elastin. They also improve joint health by providing the building blocks for cartilage and connective tissue, supporting mobility and flexibility. Additionally, collagen peptides promote strong hair and nails, enhancing overall beauty and well-being.
Recommendation
Take 10-15 grams of collagen peptides daily, ideally in the morning or with a meal. Consistency is key, and combining collagen with a healthy diet will maximise its effects.
To Note: Always consult with a healthcare provider before starting supplementation to tailor the dosage to your specific needs. Consistency is key with any type of supplement.
CoQ10 is a powerful antioxidant that plays a critical role in cellular energy production and mitochondrial function. It helps combat oxidative stress, a key driver of :ageing, while supporting overall vitality, skin health, and cardiovascular function
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Consequences
As we age, natural CoQ10 levels decline, reducing cellular energy production and increasing oxidative stress. This contributes to fatigue, slower metabolism, reduced skin elasticity, and a higher risk of age-related diseases. Without adequate CoQ10, mitochondrial function deteriorates, accelerating aging at the cellular level.
Benefits
CoQ10 enhances mitochondrial efficiency, improving energy levels and reducing oxidative damage, which helps slow the ageing process. It supports skin health by protecting against free radical damage and maintaining collagen structure, promoting a more youthful appearance. Additionally, CoQ10 benefits cardiovascular health by improving blood vessel function and reducing inflammation, both crucial for longevity
Recommendation
Take 100–300 mg of CoQ10 daily with a meal containing fat for optimal absorption. Ubiquinol, the active form, is recommended for superior bioavailability. Consistent supplementation can help sustain energy, improve skin health, and support overall anti-ageing benefits.
Berberine
Reason for use
Berberine is a powerful bioactive compound found in several plants, known for its ability to enhance glucose metabolism, improve insulin sensitivity, and support fat regulation. By activating AMPK, an enzyme crucial for energy balance, berberine helps regulate blood sugar levels, reduce fat accumulation, and promote metabolic health.
Read More
Consequences
Impaired metabolic health can lead to chronically elevated blood sugar, insulin resistance, excessive fat storage, and increased inflammation. These issues contribute to conditions like obesity, type 2 diabetes, and cardiovascular disease. Without proper support, individuals may experience low energy, difficulty losing weight, and an increased risk of long-term health complications.
Benefits
Berberine helps lower blood sugar and improves insulin sensitivity, making it beneficial for managing glucose levels. It promotes fat loss by regulating lipid metabolism and supports gut health by balancing the microbiome. Additionally, berberine reduces inflammation and oxidative stress, protecting against metabolic damage, and supports cardiovascular health by lowering LDL cholesterol and triglycerides.
Recommendation
Take 500 mg of berberine two to three times daily (totaling 1,000–1,500 mg), ideally with meals to enhance its impact on post-meal glucose levels. For improved absorption and to reduce gastrointestinal discomfort, berberine can be combined with milk thistle or dihydroberberine, a more bioavailable form.
Consequences
Without adequate levels of NAD+, the body may experience a decline in cellular function, leading to faster ageing, reduced energy, and increased susceptibility to age-related diseases. This can manifest as decreased mental clarity, slower metabolism, poor skin health, and muscle degeneration. Over time, this decline can impact both physical and mental well-being, particularly in older individuals.
Benefits
NMN supplementation supports healthy ageing by boosting NAD+ levels, which in turn promotes mitochondrial function, increases energy production, and enhances cellular repair processes. It has been shown to improve skin appearance by supporting collagen production, reducing fine lines, and enhancing elasticity. Additionally, NMN may help improve cognitive function, increase metabolism, and support cardiovascular health.
Recommendation
Take 250-500 mg of NMN daily, preferably in the morning on an empty stomach for better absorption.
What about NR and NAD+? NR, NMN, and NAD+ are essential for cellular metabolism and DNA health. NR and NMN serve as precursors to NAD+, a crucial coenzyme in all cells. Since NAD+ is too large to cross cell membranes efficiently, it is broken down into NR and NMN before absorption. NMN is considered more effective than NR as it converts to NAD+ more directly, potentially offering better bioavailability. NMN may also be more beneficial for gut health due to specific transporters. However, different tissues may respond better to one precursor over the other, making personalised supplementation a viable approach.
Consequences
Without these key antioxidants, the body becomes more susceptible to oxidative damage, which can accelerate ageing, increase inflammation, and hinder cellular repair. This may result in premature skin ageing, low energy, and slower recovery.
Benefits
Glutathione, ALA, and resveratrol work together to reduce oxidative stress, promote skin elasticity, boost cognitive function, and support heart health. This blend helps combat the signs of ageing and maintain physical and mental well-being.
Recommendation
Take 500-1000 mg of glutathione, 300-600 mg of alpha-lipoic acid, and 100-300 mg of resveratrol daily, ideally with a meal for optimal absorption.
Consequences
A decrease in collagen production can result in visible signs of ageing, such as wrinkles, fine lines, and loss of skin firmness. It can also affect joint health, leading to discomfort and reduced mobility.
Benefits
Collagen peptides support skin hydration, elasticity, and reduce wrinkles by stimulating the production of collagen and elastin. They also improve joint health by providing the building blocks for cartilage and connective tissue, supporting mobility and flexibility. Additionally, collagen peptides promote strong hair and nails, enhancing overall beauty and well-being.
Recommendation
Take 10-15 grams of collagen peptides daily, ideally in the morning or with a meal. Consistency is key, and combining collagen with a healthy diet will maximise its effects.
To Note: Always consult with a healthcare provider before starting supplementation to tailor the dosage to your specific needs. Consistency is key with any type of supplement.
As we age, natural CoQ10 levels decline, reducing cellular energy production and increasing oxidative stress. This contributes to fatigue, slower metabolism, reduced skin elasticity, and a higher risk of age-related diseases. Without adequate CoQ10, mitochondrial function deteriorates, accelerating aging at the cellular level.
Benefits
CoQ10 enhances mitochondrial efficiency, improving energy levels and reducing oxidative damage, which helps slow the ageing process. It supports skin health by protecting against free radical damage and maintaining collagen structure, promoting a more youthful appearance. Additionally, CoQ10 benefits cardiovascular health by improving blood vessel function and reducing inflammation, both crucial for longevity
Recommendation
Take 100–300 mg of CoQ10 daily with a meal containing fat for optimal absorption. Ubiquinol, the active form, is recommended for superior bioavailability. Consistent supplementation can help sustain energy, improve skin health, and support overall anti-ageing benefits.
Consequences
Impaired metabolic health can lead to chronically elevated blood sugar, insulin resistance, excessive fat storage, and increased inflammation. These issues contribute to conditions like obesity, type 2 diabetes, and cardiovascular disease. Without proper support, individuals may experience low energy, difficulty losing weight, and an increased risk of long-term health complications.
Benefits
Berberine helps lower blood sugar and improves insulin sensitivity, making it beneficial for managing glucose levels. It promotes fat loss by regulating lipid metabolism and supports gut health by balancing the microbiome. Additionally, berberine reduces inflammation and oxidative stress, protecting against metabolic damage, and supports cardiovascular health by lowering LDL cholesterol and triglycerides.
Recommendation
Take 500 mg of berberine two to three times daily (totaling 1,000–1,500 mg), ideally with meals to enhance its impact on post-meal glucose levels. For improved absorption and to reduce gastrointestinal discomfort, berberine can be combined with milk thistle or dihydroberberine, a more bioavailable form.
