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Supplements
Supplements can be helpful.
But they’re often used too quickly – before people understand what their body actually needs.
Not every symptom is a deficiency.
And not every supplement works the same way for every person.
The goal isn’t to take more.
It’s to take what’s relevant – at the right time, for the right reason.
These are supplements we’ve personally tested and found useful in specific situations.
Use them as support, not as a starting point.
Foundational Support
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: I chose Elavate because it combines both marine and bovine collagen, giving broader support across connective tissue, joints, skin, and overall structural health. It also includes liposomal Vitamin C, which plays an important role in collagen absorption and is something many collagen products overlook. I personally use collagen more as supportive maintenance during this stage of life — particularly through perimenopause, ageing, and managing the additional connective tissue challenges that come with EDS. For me, it’s less about chasing aesthetics and more about supporting resilience, recovery, joint comfort, and how my body feels day to day. One of the things I’ve learned is that supplements tend to work best when they’re matched to what your body is actually asking for. This has become one of those products I consistently keep in my own toolbelt because it supports several areas that feel important for me at this stage of life.
This link gives you £10 off your first order.
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
The gut plays a role in how many people feel – but it’s often approached too quickly, without understanding what’s actually going on. Not every symptom is a gut issue. And not every gut issue needs supplementation. These are products we’ve used in specific situations, where gut-related patterns were clear and needed support. Use them as a response -not a starting point.
Charlotte Recommends: Useful if you’re noticing digestive issues, sensitivity, or recurring patterns that suggest your gut environment may be out of balance. Soil-based organisms are a different type of probiotic — closer to the kinds of bacteria we’d naturally encounter through food and environment, but often don’t anymore. I’ve found this helpful when looking to support gut diversity more broadly, rather than targeting a single symptom. Like any probiotic, it’s something to introduce carefully and observe how your body responds.
Nicky Recommends: Useful if you’re experiencing ongoing digestive issues, irregularity, or patterns that suggest your gut isn’t functioning as well as it could. This is a liquid probiotic, which means the bacteria are active when consumed — something that can make a difference for some people. I’ve used this during periods where gut-related symptoms were consistent, rather than as a permanent addition. As with all probiotics, the key is noticing how your body responds over time, rather than assuming more is better.
Fuel, Focus & Recovery
These are supplements we use in specific situations – when our bodies need additional support for energy, focus, or recovery. Not as a default, but as a response to what’s happening.
Nicky Recommends: Useful if you’re doing high-intensity training and noticing fatigue, slower recovery, or reduced strength over time. Creatine supports how your body produces and recycles energy at a cellular level — particularly during short bursts of effort. I use this when I’m training consistently and want to support recovery and output, rather than pushing through fatigue. This one stands out for its purity and consistency, which matters when you’re using something regularly.
Nicky Recommends: Useful when you need sustained focus or mental clarity — particularly if you’re feeling mentally fatigued or struggling to concentrate. This is something I use selectively, not daily — more as a support during periods of higher cognitive demand. The combination of caffeine and L-theanine creates a smoother effect than coffee alone, without the same spikes and crashes. Like any stimulant, it’s something to use intentionally rather than rely on.
Nicky Recommends: Useful during periods of increased stress, when your system feels wired, tense, or harder to settle. I tend to use this when I know a more demanding week is coming, rather than waiting until I feel overwhelmed. L-theanine supports a calmer, more balanced mental state without sedation, which makes it helpful for staying functional while reducing intensity. This isn’t something I use all the time — more as a way to support my system when needed.
Nicky Recommends:Useful if you’re training regularly and need support with recovery, muscle repair, or maintaining energy levels. I use this after more intense workouts, when I know my body needs additional support to recover properly. What matters most to me here is how it feels in my body — this one doesn’t cause bloating or disrupt my system, which isn’t always the case with protein powders. The addition of bone broth and MCTs makes it feel more like a complete recovery support rather than just protein.
Specialised Formulas
These are products I’ve used in more specific situations, where broader lifestyle adjustments or foundational support didn’t feel sufficient on their own. They are not everyday essentials, and they’re not designed to replace understanding what’s going on in your body. Think of these as targeted tools — useful in certain circumstances, but only when the pattern and purpose are clear.
Charlotte Recommends: Allicin is one of the products I keep consistently in my toolbelt, particularly during autumn and winter or during periods where I feel my immune system may need additional support. It’s the active compound found in garlic and is widely known for its immune-supporting and anti-viral properties – but without needing to eat huge amounts of garlic every day. What I personally like about this supplement is how flexible it is depending on what’s going on. I’ll usually take one a day as part of my general support approach, increase it seasonally when more bugs seem to be circulating, and if I ever feel the early signs of a sniffle or run-down period, I’ll temporarily increase the dose for a few days to give my body extra support. For me, this is a great example of how tools can be adapted depending on the situation, rather than used rigidly the same way all the time.
Charlotte Recommends: Medicinal mushrooms are one of my favourite ways to support the body more gently and consistently over time. I either take these capsules directly or open them into soups, smoothies, or drinks depending on what feels easiest. I like blended mushroom formulas because they bring together several different mushrooms into one product, giving broader support across areas like focus, energy, resilience, recovery, and immune health. For me, these types of blends are a really good “all-rounder” option when I want more general day-to-day support rather than targeting one specific area.
Medicinal mushrooms are one of my favourite ways to support the body more gently and consistently over time. I either take these capsules directly or open them into soups, smoothies, or drinks depending on what feels easiest.
Cordyceps is the mushroom I associate most with energy and resilience, particularly during physically or mentally demanding periods where I notice my reserves feeling lower.
Charlotte Recommends: I chose Elavate because it combines both marine and bovine collagen, giving broader support across connective tissue, joints, skin, and overall structural health. It also includes liposomal Vitamin C, which plays an important role in collagen absorption and is something many collagen products overlook. I personally use collagen more as supportive maintenance during this stage of life — particularly through perimenopause, ageing, and managing the additional connective tissue challenges that come with EDS. For me, it’s less about chasing aesthetics and more about supporting resilience, recovery, joint comfort, and how my body feels day to day. One of the things I’ve learned is that supplements tend to work best when they’re matched to what your body is actually asking for. This has become one of those products I consistently keep in my own toolbelt because it supports several areas that feel important for me at this stage of life.
This link gives you £10 off your first order.
Charlotte Recommends: H2Tab Hydrogen Tablets are something I use more as targeted support during periods where inflammation, recovery, or overall physical stress feel higher than normal. Molecular hydrogen has gained increasing attention for its potential role in supporting cellular health and reducing oxidative stress, which is what originally led me to explore it further through the work of Gary Brecka and others in this space. What I like about H2Tab is the simplicity. The tablets dissolve quickly into water, making it an easy addition when I feel my body needs extra support rather than another complicated protocol or routine. For me, they’ve become one of those tools I reach for situationally, particularly when inflammation or physical fatigue feels more noticeable. As with everything in this space, I don’t see it as a magic fix or something everyone needs – just another option within a wider toolbelt approach, where the goal is understanding what supports your body best and when.
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 is something I tend to use more during periods of increased physical stress, heavier training, slower recovery, or when my body feels like it needs additional support rebuilding and repairing. It’s an amino acid involved in muscle recovery and repair, which is why many people use it when dealing with soreness, fatigue, or higher physical demand. I’ve personally found it particularly helpful during more intense periods of activity where recovery and resilience become more important. One of the things I try to stay mindful of with supplements is using them in response to what my body actually needs, rather than automatically taking everything all the time. For me, L-Glutamine is one of those more targeted support tools that I’ll increase or reduce depending on how active I am and how my body is responding.
Charlotte Recommends: Medicinal mushrooms are one of my favourite ways to support the body more gently and consistently over time. I either take these capsules directly or open them into soups, smoothies, or drinks depending on what feels easiest.
I tend to reach for Lion’s Mane more during periods where I need additional mental clarity, focus, or cognitive support. It’s one I particularly associate with concentration, creativity, and clearer thinking.
Charlotte Recommends: Progesterone is something many women start hearing about during perimenopause or when dealing with hormonal challenges such as painful cycles, endometriosis, disrupted sleep, mood changes, or increased anxiety. Hormones influence far more than reproduction — they can affect energy, cognition, emotional regulation, resilience, and how we experience stress throughout the month. What I’ve learned over time is that hormonal patterns are incredibly individual. What works for one woman may not work for another, which is why I think it’s important to pay attention to your own body, cycles, symptoms, and timing rather than looking for one universal solution. I personally use this more as targeted support during painful or more emotionally intense cycles, where I’ve found a drop a day helps take the edge off and supports me feeling more regulated and balanced. For me, it’s become one of those tools that’s helpful in specific situations rather than something I rely on constantly.
Charlotte Recommends: Thieves oil is one of the most versatile products in my toolbelt and something I tend to reach for more during the colder months or when everyone around me seems to be run down. It’s a blend of essential oils including clove, lemon, cinnamon, eucalyptus and rosemary, traditionally used to create a sense of seasonal and environmental support. Thieves oil has a fascinating history dating back to the 15th century, where legend tells of thieves using aromatic blends while robbing plague victims. Whether myth or truth, the story stuck — and today the blend remains popular for its warming, comforting and supportive properties. I use it in lots of different ways depending on what’s going on. With kids, I’ll often put 2 drops on the soles of their feet during those periods where everything seems to be going around at school. I also use it myself in winter – behind my ears, on my wrists or bottom of my feet, or diffused in the house when I want an extra layer of support.
Charlotte Recommends: Medicinal mushrooms are one of my favourite ways to support the body more gently and consistently over time. I either take these capsules directly or open them into soups, smoothies, or drinks depending on what feels easiest. I tend to associate Turkey Tail more with immune support, resilience, and helping the body feel more supported during periods of stress, recovery, or when overall wellbeing feels a little depleted. It’s one I naturally lean towards more during autumn and winter or whenever I feel my system could use extra support.
Charlotte Recommends: Curcumin is something I personally use to support inflammation, recovery, and physical resilience – particularly with conditions like EDS, where inflammation and physical stress can build over time. I tend to use capsules when I want something simple, consistent, and easy to build into a daily routine. This version is particularly strong, so I usually take one in the morning and one at night during periods where pain, inflammation, or recovery needs feel higher. What I’ve learned over time is that curcumin can be incredibly supportive, but the format matters too. For some people capsules work perfectly, while others respond better to liquids or sprays depending on digestion, absorption, and lifestyle.
Charlotte Recommends: Curcumin is one of the main tools in my personal inflammation-support toolbelt, especially during periods where my body feels more inflamed, physically stressed, or slower to recover. I particularly like the spray versions because they’re easy to use, absorb quickly, and work well for people who struggle with capsules or digestion. Sometimes the best supplement isn’t just about the ingredient itself, but about finding the format your body responds to best and that you’ll actually use consistently. For me, this is a really practical option when I want flexible, targeted support without adding more tablets into the mix.
Charlotte Recommends: Curcumin has become one of the most consistent tools in my own approach to supporting inflammation, recovery, and overall physical resilience. I like the liquid sachet versions because they feel gentler, convenient when travelling or on busy days, and easy to incorporate without needing multiple capsules. They’re also a great option for people who prefer liquid delivery methods or notice they absorb supplements differently in this format. One of the biggest things I’ve learned is that there’s rarely one “perfect” version of a supplement — often it’s about discovering which delivery method best suits your body, lifestyle, and how you naturally respond.
Don’t forget to use my code to get 20% off your first 2 orders: REF-CHAR7572
Charlotte Recommends: Wintergreen oil is something I personally use as part of supporting my body during periods where I feel run down or notice familiar viral-type patterns beginning to surface. Its main active compound, methyl salicylate, has properties similar to aspirin, which is why it’s often used to support inflammation, muscular discomfort, and physical tension. I originally started using this after having Glandular Fever, which is linked to Epstein-Barr Virus (EBV). Like many viruses, EBV can remain dormant in the body and may flare during periods of stress, fatigue, or lowered resilience. Over time, I began noticing patterns in how my body responded during those periods and started using Wintergreen oil as part of my wider support approach. For me, that looks like applying a small amount around the base of the skull and upper neck area during times where I feel my system needs extra support. It’s become one of those products I consistently keep in my toolbelt because I’ve found it personally helpful over many years of use.