The A-Z Of The Best Supplements To Take

“This adaptogenic herb has been used for centuries to reduce stress, improve sleep and promote balance in the body, including helping with testosterone deficiency,” says Roy Akra, MNU Certified Nutritionist. Ideal for anyone feeling burnt out, experts recommend taking 300–600mg daily to support better sleep, hormonal health and energy levels.

If you are concerned about brittle nails and thinning hair, biotin – also known as vitamin B7—is a great choice. It is a water-soluble vitamin found in foods like eggs, nuts, seeds, and leafy greens. Biotin supports keratin production, a protein essential for healthy hair, skin, and nails.

Collagen has earned its place in the beauty and wellness world. “Taking 5–10g daily can boost skin elasticity, reduce the appearance of wrinkles and even support joint health,” says Roy. “Once you pass 25, I don't see any harm in supplementing some collagen, preferably in liquid or gel form. The alternative is to drink a good, organic bone broth on a daily basis,” says Layla Al-Naif, Certified Nutritionist. “Collagen is a protein that your body makes. It is the most abundant protein in the body, found in our connective tissues like ligaments, tendons, skin and muscles. As we age, our body becomes less efficient at making collagen, so I recommend including collagen in your diet, whether from food or as a supplement. It takes around 8-12 weeks of intake to see a difference in hair and nails with a dose of about 25g. For joint pain, arthritis and improving bone health, I suggest 30g serving and taking it for 10 months to see full benefits. Marine collagen has a smaller molecular weight, so it is quickly absorbed. If you feel bloated from bovine collagen, opt for marine collagen,” says Zeina Maktabi, Functional Medicine Nutritionist. 

“If your goal is to increase muscle mass or strength if you’re lifting weights – male or female – I recommend anywhere between 3-5g g per day of creatine monohydrate. It also has some cognitive benefits, and in the health and fitness realm, creatine is the most researched supplement and is proven time and time again to be safe and effective,” says Roy. 

Known as the ‘sunshine vitamin’, vitamin D is essential for bone health and immunity. “I always recommend an annual blood test to check your vitamin and mineral levels. If your vitamin D levels are low, which is extremely common in the region, then definitely supplement,” says Layla.

Full of antioxidants, elderberry is often recommended during cold and flu season. Known for its dark purple hue, it contains high levels of flavonoids, particularly anthocyanins, which combat oxidative stress. 

“Essential for cell growth and energy production, folate is particularly important for women’s health, especially during pregnancy,” says Roy. Found naturally in foods like leafy greens, citrus fruits and legumes, it plays a vital role in supporting energy levels and overall cellular health.

Often called the ‘master antioxidant’, glutathione is a favourite for skin brightening and liver detoxification. “We need antioxidants to fight off any free radicals in the body and this one is powerful. My preference is getting a vitamin drip and adding glutathione instead of consuming it in pill form, it will absorb a lot better,” says Layla. 

Popular in skincare, hyaluronic acid also works wonders as a supplement. It’s often used to boost skin hydration, reduce the appearance of fine lines, and support joint lubrication. Best known for its ability to hold up to 1,000 times its weight in water, hyaluronic acid is a natural molecule found in the skin, eyes and joints. Its moisture-retaining properties make it a key player in promoting plumper, more youthful-looking skin while aiding in joint flexibility and comfort. 

Feeling tired? Iron could be the missing link. Essential for oxygen transport, 8–18mg of iron daily can help combat anaemia and boost energy levels – particularly for women due to the demands of menstruation. Iron is a crucial mineral involved in the production of haemoglobin, the protein in red blood cells that transports oxygen throughout the body. It plays a key role in energy production and maintaining healthy immune function.

Glucosamine and chondroitin are naturally occurring compounds found in cartilage, the connective tissue that cushions joints. These supplements are frequently taken together and are known for their potential to reduce joint pain, improve flexibility, and slow cartilage degradation. Those with osteoarthritis or active lifestyles commonly use them.

Vitamin K2 works with vitamin D to improve bone density and heart health. This fat-soluble vitamin regulates calcium in the body, directing it to the bones where needed while preventing buildup in arteries. Found naturally in fermented foods and animal products, it’s essential for maintaining strong bones and supporting cardiovascular health.

If you struggle to unwind, L-theanine is worth considering. “It promotes relaxation without drowsiness and even improves focus,” says Roy. “It’s incredible for those who wake up frequently throughout the night – this will help you stay asleep. If you suffer from anxiety, it helps calm and relax the body,” says Layla. “It is a compound extracted from green tea, and in the right dose, it can help to turn down an overactive brain. The recommended dose is between 300mg-400mg before bed,” says Zeina. 

Magnesium is a game-changer for anyone dealing with muscle cramps or poor sleep. It relaxes muscles and helps regulate your nervous system. Found naturally in foods like spinach, almonds and dark chocolate, it’s often used as a supplement to aid recovery and relaxation. 

Known for its ability to replenish glutathione levels, NAC supports liver detoxification and respiratory health. “NAC supports glutathione production in the liver. Glutathione is the body’s master antioxidant. Antioxidants help support the body’s natural immune system and toxin-elimination processes. NAC plays an important role in your body’s detoxification process. It can help prevent side effects of environmental toxin exposure. Proper liver support can help balance your hormones, moods and digestion –  because your liver processes just about everything in your body. It filters your blood, processes nutrients from food, aids in digestion, supports balanced blood sugar, stores essential vitamins and minerals, and has hundreds of other functions. NAC can also help your body process alcohol. Taking 600mg of NAC about 30-60 minutes before drinking can help prevent a hangover the next day,” says Zeina. 

A staple in many wellness routines, omega-3s help reduce inflammation and support cardiovascular and brain health. Rich in EPA and DHA, omega-3s have been linked to improved cardiovascular function, sharper cognition and even glowing skin. “This can be beneficial if you don’t eat enough salmon or fatty fish. It’s good for your brain and heart health,” says Roy. 

Good gut health is key to overall wellbeing. “Probiotics help restore balance in the microbiome, which can improve immunity, digestion and even skin health,” says Roy. These live microorganisms support a healthy gut environment by replenishing good bacteria, which can be affected by diet, stress or antibiotics. “I recommend cycling it. Six months on, one month off and repeat. Find one that is gentle on your tummy,” adds Layla. 

A powerful antioxidant, quercetin fights inflammation and supports immunity. It's naturally found in foods like apples, onions, and berries. It’s known for neutralising free radicals and promoting overall cellular health. Emerging research also highlights its potential to reduce allergy symptoms by stabilising histamine production, making it a go-to for those looking to enhance their body’s natural defences.

This adaptogen is perfect for reducing fatigue and improving mental clarity. It is found naturally in the cold, mountainous regions of Europe and Asia and has been used in traditional medicine for centuries. Rhodiola enhances the body’s resistance to physical and mental stress and improves stamina and focus, making it popular among those with demanding schedules or high-intensity routines. 

Full of nutrients, spirulina is a superfood that supports energy levels and immunity. This blue-green algae is rich in protein, B vitamins, iron and antioxidants, making it a nutrient powerhouse. Often used to boost vitality and improve endurance, spirulina is also known for its detoxifying properties. Available in powder or tablet form, it’s a versatile addition to smoothies, juices or health supplements for those seeking an easy way to up their nutrient intake.

Curcumin – the active ingredient in turmeric – is known for its anti-inflammatory and antioxidant properties. “A powerhouse ingredient, extremely anti-inflammatory and can be used as a medicine in high doses. I love cooking with a good turmeric powder and, if feeling under the weather, supplementing it as well,” says Layla. Found in turmeric root or supplements, it’s widely recognised for its role in reducing inflammation, easing joint pain and supporting digestive health. For optimal absorption, turmeric is often paired with black pepper or taken in liposomal forms.

This supplement supports cellular energy and is particularly beneficial for heart health. Found naturally in the body, ubiquinol is the active, bioavailable form of CoQ10. It helps combat oxidative stress and supports mitochondrial function. Its benefits also extend to improving energy levels, reducing fatigue and promoting skin health by neutralising free radicals. Ubiquinol levels naturally decline with age, making supplementation a popular choice.

An antioxidant hero, vitamin C boosts collagen production and immunity. “I usually prefer this vitamin from food first. Great sources of vitamin C from food are kiwi, broccoli, capsicum, tomatoes, pineapple and all types of berries. I recommend taking higher doses of vitamin C from supplements when there is a specific need, such as during a high-stress period or during travel to support immunity or in specific conditions such as Hashimoto Thyroiditis. My favourite vitamin C supplements are from natural food extracts rather than synthetic ones. Opt for Camu Camu powder, a great source of vitamin C from camu camu berries,” says Zeina. Known for its ability to brighten skin, reduce oxidative stress, and fight off seasonal colds, it’s a daily essential for many. 

Whey protein is ideal for fitness enthusiasts. “A scoop of 20–30g post-workout helps repair and build muscle,” says Roy. Rich in essential amino acids and quickly absorbed by the body, whey protein supports muscle recovery, growth and overall strength. It’s also a versatile option for those looking to increase their protein intake, whether blended into smoothies or as a quick shake.

While not a traditional supplement, xylitol can help reduce tooth decay. “While I’m not a fan of artificial sweeteners, this supplement does have some useful properties when it comes to oral health,” says Layla. Derived from natural sources like birch wood, xylitol reduces the growth of harmful bacteria in the mouth, promoting better oral hygiene. It’s often found in sugar-free chewing gums, mints and toothpaste.

Known for its fat-burning properties, this supplement is powerful but should be used with caution. Derived from the bark of the yohimbe tree, it increases adrenaline levels and improves blood flow. Often used to support weight management, it’s a popular choice in fitness circles for its ability to target stubborn fat, particularly during fasted workouts. It’s best to consult a healthcare provider before use, particularly if you have pre-existing medical conditions or are on medication.

“Zinc is essential for immune health, skin repair and hair growth. It can also be taken to help boost testosterone levels,” says Roy. An essential trace mineral, zinc is involved in numerous bodily functions, including wound healing, hormone regulation, and immune response. Commonly found in oysters, nuts and seeds, zinc supplements are especially popular during cold and flu season to strengthen immunity.

Follow @ROYAKRA & @LAYLA.ALNAIF & @UPCLOSEANDHEALTHY

DISCLAIMER: Features published by SheerLuxe are not intended to treat, diagnose, cure or prevent any disease. Always seek the advice of your GP or another qualified healthcare provider for any questions you have regarding a medical condition, and before undertaking any diet, exercise or other health-related programme.