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Supplements
It’s a sad reality that modern food alone no longer provides all the nutrients our bodies need. Soil depletion, intensive farming and long supply chains mean we’re seeing more and more people turning to supplements to fill the gaps. But not all supplements are created equal.
Over the past decade we’ve tried a great many, and here we’ve gathered the ones that truly make a difference – high-quality products that not only support wellbeing, but are also made with care for the planet.
Core Vitamins & Minerals
These are the everyday essentials our bodies rely on. From Vitamin D and Zinc to Magnesium and Selenium, these are the nutrients we most often need to top up to stay balanced, resilient and energised.
Charlotte Recommends: The B vitamins are like a backstage crew, working tirelessly to keep your body’s energy production running smoothly. They’re particularly crucial for mental health and cognitive function. Some of us have genetic variations that affect our ability to process certain B vitamins effectively – a process called methylation. If you often feel fatigued despite adequate sleep, or if you have a family history of mood disorders, consider getting your B vitamin levels checked. Again I prefer sprays to take the digestive system out of the absroption process.
Charlotte Recommends: Among this B Vitamins, B12 plays a starring role. It’s crucial for forming red blood cells, supporting nerve function, and synthesizing DNA. Unlike other B vitamins, B12 is primarily found in animal products, making it a nutrient of concern for vegetarians and vegans. It’s also more challenging for some people to absorb, particularly as we age or if we have certain digestive issues. A B12 specific spray can be especially beneficial because it bypasses the digestive system. If you’re experiencing persistent fatigue, brain fog, or numbness and tingling in your extremities, despite getting other B vitamins a B12 specific one could be the solution.
Charlotte Recommends: Sadly living in the UK doesn’t come with abundant sunshine. Vitamin D deficiency is surprisingly common, with an estimated 1 in 5 British adults having low levels. Crucial for bone health, immune function, and mood regulation, our bodies can produce vitamin D when exposed to sunlight. Supplementation, especially during the darker months, can be a game-changer for many.I chose to use a spray that deliver the vitamin under the tongue (sublingual) as it allows the absorption directly into the bloodstream, bypassing the digestive system. I find this faster and more efficient , especially for anyone with digestive issues. Always take a night, and i would recommend 2-3 sprays a-day.
Nicky Recommends: Taking vitamin D with K2 offers several synergistic benefits, particularly for bone and cardiovascular health. Vitamin D enhances calcium absorption, while vitamin K2 directs calcium to the bones and prevents its accumulation in arteries, reducing the risk of calcification. This combination not only supports bone strength and density but also promotes overall health by optimising calcium metabolism and improving muscle and immune function. Given that many of us are deficient in both vitamins, especially during the winter months with limited sunlight exposure, combining them can help address these deficiencies effectively. I prefer the spray as it gets straight into the blood stream taking the digestive tract out of the equation.
Charlotte Recommends: Magnesium plays an important role in pain management and inflammation reduction. It acts as am antagonist to NMDA receptors which attenuates pain hypersensitivity. It also helps to prevent the development of chronic pain conditions and decreases the levels of pro-inflammatory substances in the body. I have recently started using this liposomal Magnesium Bis-Glycinate Liquid. I’m finding that these because it liposomal (which means they’ve shielded the Magnesium from stomach acid which increases the absorption of across the gut wall into the bloodstream) I get more effect, faster! And it tastes nice too.
Don’t forget to use my code to get 20% off your first 2 orders: REF-CHAR7572
Charlotte Recommends: Magnesium plays an important role in pain management and inflammation reduction. It acts as am antagonist to NMDA receptors which attenuates pain hypersensitivity. It also helps to prevent the development of chronic pain conditions and decreases the levels of pro-inflammatory substances in the body. I take 2 morning and night.
Charlotte Recommends: Magnesium plays an important role in pain management and inflammation reduction, and magnesium oil offers a unique way to deliver these benefits directly through the skin. When applied topically the digestive system is bypassed allowing for more efficient absorption. The topical application can be particularly beneficial for localised pain and muscle tension, as it helps reduce inflammation and promote muscle relaxation right where it’s needed. Some users report relief from restless leg syndrome and nocturnal leg cramps when applying magnesium oil to their feet before bed. I also use mine for endometriosis and menstrual abdominal pain
Charlotte Recommends: Selenium might not be as well-known as some other minerals, but it’s a superstar when it comes to thyroid health and antioxidant protection. Selenium plays a crucial role in thyroid function. The thyroid gland produces hormones that regulate metabolism, growth, and development. According to the British Thyroid Foundation, thyroid disorders affect 1 in 20 people in the UK, with women being 5-8 times more likely to be affected. The UK soil is notoriously low in selenium, which means that even a diet rich in whole foods do not provide optimal levels. A small daily supplement helps ensure you’re getting enough of this vital nutrient. When supplementing, selenomethionine is often considered the most bioavailable form of selenium. I take 2 a-day.
Charlotte Recommends: Zinc is the Swiss Army knife of minerals – it’s involved in hundreds of enzymatic reactions in your body, playing a crucial role in immune function, wound healing, and even your sense of taste and smell. While you can find zinc in foods like oysters and pumpkin seeds, supplementation especially during times of increased immune stress is . When choosing a zinc supplement, look for easily absorbable forms like this zinc citrate (or zinc picolinate). i take 1 a day
Charlotte Recommends: I am always on the look out for the best quality supplements, and this brand i love! This vitamin D and K mixture has nothing hidden – no additives, not pesticides. Just nice clean pure. I am also a real fan of drops as it removes the need for a really healthy gut to get the benefit as it absorbs under the tongue directly. And with this link you will save 50% off your first order.
Charlotte Recommends: Vitamin C isn’t just for fighting off colds (though it’s brilliant at that). This powerhouse nutrient is crucial for skin health, wound healing, and even mood regulation. While you can get vitamin C from citrus fruits and leafy greens, many people find that supplementation helps them maintain optimal levels, especially during stressful periods or winter months.
When it comes to supplementation, liposomal vitamin C is the gold standard. Liposomal technology encapsulates the vitamin C molecules in tiny fat bubbles, protecting them from degradation in the digestive system and enhancing absorption. This means more vitamin C reaches your cells where it’s needed most. An added benefit is that you can’t overdose – your body will simply excrete any excess through urine, making it a safe option.
Don’t forget to use my code to get 20% off your first two orders: REF-CHAR7572
Omegas & Oils
Healthy fats play a vital role in everything from brain health to glowing skin. Omega oils, collagen and MCTs are some of the staples we’ve used to boost energy, protect joints and keep our systems running smoothly.
Nicky Recommends: Omega-3 fatty acids are essential nutrients that support heart health, brain function, and reduce inflammation throughout the body. It’s hard to get sufficient from dietary sources like fatty fish so supplements can help ensure adequate intake. I love taking this algae oil version as it is one of the most vital types of Omega-3.
I love this brand because the algae oil is extracted from purified pools of salt water allowing the preservation of the purity and also protecting our ocean ecosystems. That’s a win:win to me. There are also no nasty chemicals left behind such as heavy metals which are often found in fish oil.
Charlotte Recommends: Omega fatty acids play a crucial role in managing inflammation throughout the body, and among these, Omega-7 (palmitoleic acid) is a lesser-known but potent player. It’s effective at reducing C-reactive protein, a key marker of inflammation in the body. Omega-7 also supports heart health by helping to normalize lipid profiles and reduce insulin resistance. Unlike other omega fatty acids, Omega-7 is rarely found in common foods, with sea buckthorn berries being one of the richest natural sources. If you’re dealing with chronic inflammation, cardiovascular concerns, or metabolic issues, an Omega-7 supplement can be hugely beneficial. I take 1 morning and night.
Nicky Recommends: WillPowders is a pioneering brand focused on enhancing well-being through education and innovative nutrition solutions, particularly emphasizing the benefits of healthy fats. Their mission is to empower individuals to improve their mental and physical health by providing a range of products and resources designed to combat poor eating habits, boost energy, and promote optimal wellness within their community.
Collagen is very popular at the moment and the Will Powder one i love as it their Bovine Collagen Powder is made as hydrolysed peptides so it is easily absorbed by your gut. It helps me in many ways from lubricating my joints giving me stronger, younger-looking skin, hair and nails. It also regulates my metabolism; and reduces my inflammation levels. And it tasts pretty good too.
Nicky Recommends: WillPowders is a pioneering brand focused on enhancing well-being through education and innovative nutrition solutions, particularly emphasizing the benefits of healthy fats. Their mission is to empower individuals to improve their mental and physical health by providing a range of products and resources designed to combat poor eating habits, boost energy, and promote optimal wellness within their community.
MCT oil is really for brain function because your brain needs, good fats The current obsession with avoiding fats means the brain very rarely get in enough of the good fat it needs. MCT Oil , has been shown to have massively impacts on delayed Alzheimer’s and dementia etc. I pop a squirt in my morning coffee or smoothie..
Probiotics & Gut Health
Good health starts in the gut. These probiotics are the ones we’ve trusted to restore balance, support digestion and nurture the microbiome that underpins immunity, energy and mood.
Charlotte Recommends: It sounds odd but – “eat dirt and support your immune system”. Soil-Based Organisms (SBOs) are beneficial bacteria naturally found in soil. These microorganisms play a crucial role in the health of plants and, when consumed, can significantly benefit our health, particularly our immune system.
Nicky Recommends: Probiotics and prebiotics are often suggested as supplements to support gut health and overall well-being. Probiotics introduce beneficial live bacteria to the digestive system, while prebiotics provide nourishment for these good bacteria, potentially improving digestion, boosting immunity, and promoting a balanced gut microbiome.
Symprove’s patented water-based solution delivers over 10 billion colony forming units per shot. Unlike freeze-dried bacteria, Symprove’s water-based solution are alive when you consume them and ready to get to work straightaway. I take this everyday without fail.
Protein & Performance
For times when the body needs more fuel, focus or recovery, these supplements have been our go-tos. Protein powders, creatine and blends designed to calm or sharpen the mind — all chosen for quality and effectiveness.
Nicky Recommends: Creatine plays a vital role in energy metabolism, particularly in muscle cells, by rapidly regenerating ATP during high-intensity activities. While men typically have higher creatine stores due to greater muscle mass, women generally have about 70-80% of those levels, which means they may experience significant benefits from supplementation. This can enhance power output, increase lean muscle mass, and improve recovery, making creatine a valuable addition to the training regimen for women engaged in strength training or high-intensity exercise.
I use this product because it stands out for its exceptional purity, being 99.99% pure and consistently tested to be free from impurities like creatinine, dicyandiamide, and dihydrotriazine, making it one of the highest quality creatine supplements available on the market.
Nicky Recommends: WillPowders is a pioneering brand focused on enhancing well-being through education and innovative nutrition solutions, particularly emphasizing the benefits of healthy fats. Their mission is to empower individuals to improve their mental and physical health by providing a range of products and resources designed to combat poor eating habits, boost energy, and promote optimal wellness within their community.
Brain Powder Nootropic offers a convenient and effective way to enhance energy and mental clarity, making it ideal for studying, working on projects, or simply staying alert. With a carefully formulated blend of ingredients like glucuronolactone, caffeine, and L-theanine, this sugar-free powder supports cognitive function without causing blood sugar spikes. I love the Pina Colada flavour…
Nicky Recommends: WillPowders is a pioneering brand focused on enhancing well-being through education and innovative nutrition solutions, particularly emphasizing the benefits of healthy fats. Their mission is to empower individuals to improve their mental and physical health by providing a range of products and resources designed to combat poor eating habits, boost energy, and promote optimal wellness within their community.
WillPowders’ Calm supplement, featuring L-Theanine, offers a natural solution for reducing anxiety, promoting better sleep, and enhancing cognitive function. This versatile amino acid boosts neurotransmitter production, balance brain hormones, and even support intestinal immunity, making it an excellent choice for managing stress in various life situations, from exam pressure to general daily challenges. I like to have some on hand when i know i’m going to be having a stressful week
Nicky Recommends: WillPowders is a pioneering brand focused on enhancing well-being through education and innovative nutrition solutions, particularly emphasizing the benefits of healthy fats. Their mission is to empower individuals to improve their mental and physical health by providing a range of products and resources designed to combat poor eating habits, boost energy, and promote optimal wellness within their community.
I chose their protein powder because they have created the only one on the market that includes bone broth and MCT Creamer. It’s free from GMOs, pesticides, artificial sweeteners, additives and preservatives. It doesn’t cause bloating or disrupt my hormone balance either. I take this after I’ve been to CrossFit (my current exercise of choice).
Specialised Formulas
Sometimes the body needs more targeted support. This is where compounds like curcumin, allicin and medicinal mushrooms come in — potent, well-researched formulas that address specific needs and provide an extra layer of nourishment.
Charlotte Recommends: Allicin is the active compound in Garlic. It has potent immunomodulatoy effects which means it stimulates the production of immune cells and natural killer cells. It also modulates cytokine secretion to ensure a balanced immune response. Additionally it also has anti-viral properties, which can reduce the severity and duration of cold and flu. 1 capsule is the equivalent of taing 40 cloves of garlic.. but without the taste. I take 1 day year-round increasing to 2 in autumn and winter. and if i ever feel a sniffle i down a 4-6 for a couple of days to give my immune system a real boost.
Charlotte Recommends: Medicinal Mushrooms are a fabulous way to support your physical health. I either take these capsules, or I open them up and sprinkle them into foods – soups, smoothies etc – really helps boost the immune system (learn more about that in our ebook)
Charlotte Recommends: Medicinal Mushrooms are a fabulous way to support your physical health. I either take these capsules, or I open them up and sprinkle them into foods – soups, smoothies etc – really helps boost the immune system (learn more about that in our ebook)
Charlotte recommends: I recommend H2Tab Hydrogen Tablets because they bring the science of molecular hydrogen, championed by Gary Brecka, straight into your daily routine. Gary highlights how hydrogen supports cellular health, reduce inflammation (which is what i use them for) helps neutralise free radicals, and boosts vitality. These tablets dissolve quickly, creating pure hydrogen water that’s easy to use and fits any lifestyle. If you’re looking for a simple way to support your wellbeing at the cellular level, H2Tab is a brilliant addition to your toolbelt for life.
NB They only ship direct to US and Canada. in the UK we buy via Healf. This link is my affiliate link – you will get a discount off your first purchase.
Charlotte Recommends: L-glutamine supplementation can attenuate muscle damage and quicken recovery, diminish muscle soreness and maintain muscle strength. Typically take 2 morning 2 night equating to 2g a day (If you are particularly active you should be taking 5g p/day)
Charlotte Recommends: Medicinal Mushrooms are a fabulous way to support your physical health. I either take these capsules, or I open them up and sprinkle them into foods – soups, smoothies etc – really helps boost the immune system (learn more about that in our ebook)
Charlotte Recommends: Natural progesterone supplementation can be particularly beneficial for women in perimenopause, menopause of suffering from endometriosis or other hormone inbalance challenges. Progesterone has a calming effect on the brain by interacting with GABA receptors, which can help reduce anxiety, irritability, and mood swings. Progesterone can enhance sleep qualityand has neuroprotective effects, potentially helping to maintain cognitive function during the menopausal transition.While oestrogen is often emphasised for bone health, progesterone also plays a role in maintaining bone density and helps maintain healthy HDL cholesterol levels, supporting cardiovascular health. While this can be beneficial for many women, it’s not a one-size-fits-all solution. I find a drop a day during painful cycles really helps take the edge off.
Charlotte Recommends: An immune-supporting option is thieves oil, a blend of essential oils including clove, lemon, cinnamon, eucalyptus, and rosemary. Thieves oil has a fascinating history dating back to the 15th century. Legend has it that a group of thieves used this blend of essential oils to protect themselves while robbing plague victims. Today, this potent blend is renowned for its antimicrobial properties and can be used in various ways – diffusing for air purification to topical application for immune support. I personally attest to its effectiveness – with kids 2 drops on the soles of feet help prevent all the nasties coming home from school, and i rub it behind my knees and on my wrists in the height of winter.
Charlotte Recommends: Medicinal Mushrooms are a fabulous way to support your physical health. I either take these capsules, or I open them up and sprinkle them into foods – soups, smoothies etc – really helps boost the immune system (learn more about that in our ebook)
Charlotte Recommends: Curcumin is the main active compound in turmeric and has a significant relationship with inflammation, primarily as an anti-inflammatory agent. It inhibits inflammation pathways and inflammatory mediators. It also regulates the immune cells involved in inflammation. it neutralises free radicals and reduces oxidative stress (a key trigger of inflammation). If you’ve any type of arthritis, cardiovascular concerns and any inflammatory issues (like EDS) then the more curcumin you can get the better. (I take 1 of these morning and night as they are super strong).
Charlotte Recommends: Curcumin is the main active compound in tumeric and has a significant relationship with inflammation, primarily as an anti-inflammatory agent. It inhibits inflammation pathways and inflammatory mediators. It also regulates the immune cells involved in inflammation. it neurtralises free radicals and reduces oxidative stress (a key trigger of inflammation). If you’ve any type of arthritus, cardiovascular concerns and any inflammatory issues (like EDS) then the more curcumin you can get the better. (i take 1 of these morning and night as they are super strong).
Charlotte Recommends: Curcumin is the main active compound in turmeric and has a significant relationship with inflammation, primarily as an anti-inflammatory agent. It inhibits inflammation pathways and inflammatory mediators. It also regulates the immune cells involved in inflammation. it neutralises free radicals and reduces oxidative stress (a key trigger of inflammation). If you’ve any type of arthritis, cardiovascular concerns and any inflammatory issues (like EDS) then the more curcumin you can get the better. These liposomal sachets have proven to be have 4x time the absorption levels of tablets – so I now ensure these are part of my supplementation schedule – especially if I’m going to be quite active – give my body a fighting chance on the inflammation side.
Don’t forget to use my code to get 20% off your first 2 orders: REF-CHAR7572
Charlotte Recommends: Wintergreen oil, with its anti-inflammatory properties, is used by those managing recurring viral symptoms. The main active compound in wintergreen oil, methyl salicylate, has properties similar to aspirin and may help reduce inflammation and pain associated with viral flare-ups. I use this as i once had Glandular Fever which is a variation of Epstein Barr Virus (EBV). EBV lives in the base of head where the spinal cord attaches, and never goes. It just lays dormant until your immune system is low and then its springs to action – with fatigue or cold sores etc. Rubbing a drop of Wintergreen oil daily into this area ensures it stays dormant. I’ve used this for years and totally attest to its efficacy.