Supplements & Nutrition.

I’ve been researching, learning about, & experimenting with supplements for over 25 years, the results of refining my supplement intake have been life-changing for me, from better sleep, enhanced sports performance, more energy, cognitive improvements, better immune function, & I have identified at least some of my mineral & micronutrient shortfalls.

But everyone is unique; it may take time for you to work out what your body benefits from the most with experimenting.

For instance, my body uses a lot of magnesium & calcium, & I experienced a noticeable boost to immunity supplementing with vitamins C & D, I also noticed an uptick in energy levels with natural forms of vitamin B complex, & my memory improved once I discovered the importance of omega 3 DHA oils, & so on.

The importance of supplementing as we age cannot be overstated.

Our bodies not only produce less of things we need, like collagen, but we become less efficient at utilising & extracting nutrition from our food.

Other observations worth noting are that supplements are not made equally, they vary in quality dramatically, when you take them is important, dosage, avoiding cheaper synthetic additives & instead choosing natural ingredients.  Some vitamins & minerals work together, whilst others cancel each other out.

You will need to spend time doing homework on each supplement & learn the nuances associated with them.


There are also supplements I would never take, like calcium carbonate, multivitamins, iron tablets, vitamin E, & synthetic B12, amongst others.


And then there are common worldwide shortages in dietary nutrition to be aware of; like vitamin D & C, magnesium, B complex, omega 3, etc. In the US, the soil has become depleted in minerals such as iodine, in Europe there is a selenium shortfall, & the list goes on.

So I’m going to talk about all the supplements I take - they are individual to my needs, & they may not necessarily be yours, but some will almost certainly be beneficial to take regardless.


My supplements are focused on FIVE categories:

-          Everyday Essentials

-          Brain Health

-          Bone Health

-          Sleep Quality Improvements

-          Sports Performance

1. Everyday essentials - supplements that may well benefit most people daily:


Vitamin D

Arguably the most important supplement of all. I take 4000IU, in winter months sometimes 8000IU – taken with food, needs oil to work properly.


Vitamin C

Not the synthetic ascorbic acid, but the natural Rose Hip 1000mg, twice a day, with or without food. The body does not store vitamin C, (& a lot of the B complex), so vitamin C has a 3-4 hour store in the body before becoming depleted.  Sugar blocks the absorption of vitamin C.


Vitamin B Complex

Avoid all synthetic versions found on the market, instead, look out for 'Bioactive' forms & 'methylcobalamin' over the synthetic 'Cyanocobalamin'  for better bioavailability.
Alternatively, I sprinkle organic, non-fortified Yeast Flakes on my salads many times a week, it's one of the best sources of naturally found B Complex - & it's delicious.

Magnesium Glycinate

Most people are deficient in Magnesium, worldwide.
Magnesium bound with Glycinate, Citrate, or Theonate, are my favourite types & easily absorbed.  Magnesium Theonate during the day helps with cognitive function, but Magnesium Glycinate taken an hour before bed helps with my sleep.



Definitely a big one, yes healthier skin, nails & hair we all hear about, but more important for me is the enhancement you get from stronger connective tissue & tendons, & let’s not forget that bones are made from more than 40% collagen.


Omega 3 Fish Oil

A supplement I’ve been taking for most of my life, even my mother used to give me fish oils as a child.  Omega 3, (with at least 1000mg DHA daily & tested for heavy metals), is the ultimate brain food, not only that, it’s benefits for the whole body is astonishing – just look at countries like Japan with oily fish diets if you need confirmation of the health benefits.
Omega 6, found in cheap oils and many nuts, cancels out Omega 3 in the body.

2. Brain Health -  Our brains are made of fat, & as you’ve probably already gathered, Omega 3 is my no.1 food for a healthy brain. 

There are other supplements on my list that have a positive effect on brain function & cognitive health – CoQ10, Ashwagandha, & Creatine.

One additional botanic I take regularly, & that’s Ginkgo Biloba extract – a herb that has been used for many thousands of years in China.

3. Bone Health -  Our bones lose density every year, we help combat that with running & resistance training, so let’s talk about the essential building blocks we need to maintain strong bones.

Vitamin D, magnesium & collagen are essential to bone health & are already on my daily intake list, but in addition to this, I supplement with:

Vitamin K2 (MK7)

This form of vitamin K2, (100mg), is a kind of transport system taking calcium from the blood & pushing it into the bones, again with the natural form & not a synthetic version. This also helps reduce calcification of the arteries from the excess calcium we consume.


Another essential component of good bone health & somewhat overlooked as a trace mineral in general.

Boron is worth learning about, but it’s not a pharmaceutical money spinner, so studies are a little scarce, regardless, you might be surprised what you find out about this gem.

4. Sleep Quality Improvements -  Magnesium Glycinate has already made an appearance on my list, but an hour before I sleep, I also take Montmorency Cherry Extract - & quite honestly, this was a bit of a game-changer, within a week of taking this I noticed my sleep duration increased a little, & I felt fresher when I woke up, not everyone will respond the same to this extract, but it works for me.

Ashwagandha also features on this list as helping improve sleep quality.

5. Sports Performance


I would be quite surprised if this is something you’ve not heard of or already taken, creatine is one of the most studied supplements on the planet. Not only does it increase endurance in sports, improve cognitive function, lower blood sugar levels, & boost high-intensity exercise, but helps muscle growth & recovery, & reduces tiredness, amongst other benefits, with very few side effects.


This is a well-known & understood supplement with many studies concluding the benefits of taking CoQ10 are increased mitochondrial health & function, longevity, cancer prevention, & overall well-being.  Healthy mitochondria are at the very core of a healthy body.


A non-essential amino acid that helps reduce the build-up of lactic acid in the muscles, aids in high-intensity sports, & limits the production of carnosine.


A powerful adaptogen herbal supplement that has been used in some countries for a very long time, aids in sports performance, improves sleep quality, reduces stress by limiting cortisol production, & lowers blood pressure. Results will vary from person to person.

Another non-essential amino acid we produce less of over time, adding taurine to your daily supplementation is known to have a wide range of health benefits, one of them being the regulation of calcium in the muscles which helps with contraction & reduces fatigue, aids in strength & recovery.

Beetroot juice, pickle juice, bicarbonate of soda, caffeine, carbonated water - there is a long list of commonly used ‘sports enhancers’ you can experiment with if you so wish, but creatine is still my no.1 pic.

Additional notes for some supplements:



The body uses huge amounts of potassium daily, but the focus should always be to get this through the diet, (bananas are NOT the best food to eat for potassium, try avocados).

 I do supplement with potassium when out on a long cycle with the electrolyte powder I add to my water bottles. I use a premium electrolyte powder like 'Dr Berg’s', found on Amazon.



I occasionally supplement with zinc if feeling run down, but generally get enough through my diet.

Vitamin C needs zinc to work, but zinc can also interfere with copper absorption.

Zinc, (along with vitamin D/ magnesium/potassium), has so many broad functions in the human body, that it’s hard to even calculate it's importance. 


I only use a few drops of liquid iodine in my olive oil dressing.


Side Note:

I often miss a day per week for most of my supplements, as a short break can be good for abortion, the body can become a little complacent if you’re always taking the same capsules, so I like to mix it up a little. Sometimes I will cycle off some supplements completely for a week.


There are also many more ‘longevity’ supplements like Resveratrol, Metformin, NMN, along with various probiotics & botanicals I have not included on this list, partly because some of these are eye-wateringly expensive, & I believe a good diet, exercise, sleep, & a balanced happy lifestyle is the key to aging well.

If you are interested in knowing exactly what supplement brands I use, I have a page below with links.

If you want to learn more about how what we eat affects our health, along with nutrition & supplements, below are my top 4 picks on YouTube:

Auther: Isaac Spencer