The best supplements to take, according to experts

Probiotics range in cost, efficacy and strains. They typically contain a mixture of live cultures intended to reach the gut alive and balance the microbiome. Dr Arora advises that if you’re seeking a simple, affordable probiotic, Bio-Kult’s advanced multi-strain formulation is a good place to start. It contains 14 strains of live bacteria in an easy-to-swallow pill.

“Research indicates a positive association between taking probiotics and good gut health,” Dr Arora explains. “Increasing the number of beneficial bacteria in the gut has also been linked with better immunity.”

She also often recommends a probiotic “if patients are looking for a supplement for gut health or if they have taken a course of antibiotics, as this can deplete friendly gut bacteria”.

The gut is often referred to as the second brain because it can impact mood, the immune system and hormone function so keeping it healthy is a must. If you suffer from stomach cramps, excessive gas, low mood, a weak immune system or skin issues like acne it might be worth trying a probiotic.

Symprove is a water-based formula containing live gut-friendly bacteria. Though the brand doesn’t specifically refer to it as a probiotic, it has probiotic qualities that can help keep your gut microbiome happy and balanced.

“Enhanced gut health is fundamental to improving the function of all of the body’s systems, and it’s key to overall health and wellbeing,” says Shand.

There are a range of flavours to choose from, including original, strawberry and raspberry, and mango and passionfruit. The formula is designed to withstand the stomach’s acidity, meaning the live bacteria can reach the gut and it’s a great gut health supplement for anyone who struggles to swallow capsules and pills.

“Since I started taking it, Symprove has earned a permanent position in my morning routine because it’s had such a positive impact on my digestion,” Shand shares.

While Dr Arora explains that a supplement for gut health can help the immune system, it’s also important to look at your dietary intake of vitamins and minerals. Eating a balanced and diverse diet is essential for immune health and there are several nutrients that play a key role in your ability to fend of infections.

“A supplement containing vitamin D and vitamin C may help improve immunity, especially if there is a deficiency,” she says. She also adds that zinc is a star player here as it can also help “support the growth and function of immune cells”.

Many products claim to have immunity-boosting properties but as long as the ingredients are of a good quality and a recommended dose, a purse-friendly option will do just as much for you.

Dr Arora recommends a multivitamin tailored to the immune system and her personal pick is Vitabiotics Immunace, which contains vitamin C, zinc, selenium and vitamin D3 – another essential nutrient, particularly during the winter months.

If you struggle to take tablets and swallow large capsules, there are other supplements that can help to support your immune system that can be easier to take. Dr Arora suggests taking Sambucol liquid as an alternative.

Elderberries are a powerful antioxidant and have been used in medicine for hundreds of years. This syrupy formula uses flavonoid-rich elderberries for a gluten-free supplement and packed with immune boosting components, such as vitamins C, D and B6 as well as zinc, folic acid and other minerals.

Sambucol is also available in a children’s formula and in gummy form making it easier for children to take.

This gluten-free, vegan-friendly powder is unflavoured and unsweetened and contains 21 greens ingredients, including chlorella, wheatgrass, barley grass, spinach, kale, broccoli, alfalfa, maca and ashwagandha. Interestingly, despite containing no sweeteners, it doesn’t taste bitter or have the pond scum quality that many other greens powders do.

However, if you are sensitive to taste, a greens powder can taste earthier than many other drinks. “I like to squeeze fresh lemon into my glass of Free Soul greens to take off the earthy-tasting edge and for the added nutrient benefits,” Shand says.

She explains that while you should attempt to eat as many greens as possible as part of a balanced diet, this powder can, “support immunity, energy and digestion too as an added bonus.” Think of it as an extra step in the right direction for added energy and more vital nutrients to support gut health, skin health and your immune system.

Multivitamins can be costly but Dr Arora advises that, “these do not need to be super expensive.” She says, “generally, I would recommend Centrum multivitamins, but even a health store or a pharmacy’s own brand will suffice.”

This pack of 180 capsules is a bargain at under £15 (some multivitamin brands are now charging up to £200 for a 30-day supply) and it contains 24 vitamins and minerals, including vitamins B12, C and D.

Dr Arora explains that, “it is important not to take extra minerals or vitamins on top, to ensure levels are not exceeded, as this can lead to side effects and health issues.”

A multivitamin is an all-rounder so will generally contain everything you need in measured doses that work alongside a healthy diet. If you double up on your dose by taking extra supplements this could require your body to work harder to process the excess, make you feel unwell or damage your liver and kidneys.

If you’re taking a multivitamin, always be mindful of how many other supplements you’re taking and if in doubt, speak to your doctor or a qualified nutritionist.

These vegan-friendly gummies for hair, skin and nails contain astaxanthin, biotin, zinc, selenium and açai berry. They also contain the prebiotic fibre inulin, which Shand says, “feeds the gut microbiome for a healthier gut, which is essential for good skin health –because you can’t have one without the other.”

Shand also explains that, “these gummies are a great option if you dislike swallowing pills, and they genuinely taste amazing. The supplements contain a carefully curated ingredients list packed full of antioxidants and vitamins to support your outside beauty and help strengthen your immunity as an added bonus,” she adds.

They’re small, squishy and taste very fruity. They also contain very little sugar, which is not that common when it comes to gummy supplements. Each gummy contains approximately 0.8 g of sugar, which the brand states is less than the sugar in a single cherry. The sweetness comes mainly from the inulin and there are no added sugars like high-fructose corn syrup, which you’ll often find in other gummies.

Essential fatty acids, biotin, iron and proteins are vital for healthy hair and its growth, while oily fish and leafy vegetables are particularly important. But, where it may be difficult to get all the needed nutrients from diet alone, there are supplements to help.

There are several reasons for thinning hair and hair loss, including stress, hormonal changes and nutrient deficiencies. “Hair follicles have a cycle of active growth, transition and rest. When there is a disruption to this cycle it can result in hair loss and thinning hair,” explains Dr Arora.

She emphasises that nutrition is an important area to focus on if you’re seeking to treat hair issues and that supplements can help as an addition to a healthy diet.

“Supplements such as Glowwa hair food contain active ingredients, including niacin, zinc, vitamin B12, biotin, MSM and vitamin C. These ingredients together can work to promote hair growth and prevent hair loss,” she says.

Read our tester’s full review of the Glowwa hair food supplements here.

Though collagen can also be used to support joint health, this product contains the collagen type that’s been studied for its effects on skin health – type I. Skinade uses hydrolysed marine collagen peptides, primarily Type I collagen, and also includes Type III collagen — the key types naturally found in human skin.

Collagen comes in various powders and gels but this version is a liquid that’s easy to drink. The highly bioavailable liquid formula offers a 90 to 95 per cent absorption rate versus an average 30 to 40 per cent rate for collagen tablets.

Dr Arora points out that, “Skinade is popular among celebrities, but it makes the cut for me because not only does the collagen come in a hydrolysed format, meaning it’s easier for the body to absorb, it also triggers your body to produce collagen. It’s a supplement and a booster.”

The peach and mangosteen flavoured drink also includes vitamins B and C, omegas 3 and 6 and l-lysine so it packs a punch where bioavailable nutrients are concerned. Experts also suggest taking a drink rather than a supplement if you happen to have issues with absorption or you struggle with tablets.

“Omega-3 oil may help reduce swollen and tender joints associated with arthritis,” says Bardwell. These capsules contain the equivalent nutritional value of a whole tin of sardines and include sustainably sourced algae too.

Fish oil can be a tricky supplement to choose. There are several types and some are more ethically produced and effective than others. Several brands have come under fire for selling supplements that contain rancid oil and others do not use sustainable practices.

“Bare Biology life and soul is the most potent form on the market, and I regularly recommend it to clients.” says Bardwell.

The essential fatty acids in Omega-3 also play a key role in brain function and heart health so this is a great supplement to think about taking as you enter midlife.

There is also a vegan alternative available from the brand. Vim and vigour is made from algae oil and is suitable for those who don’t eat fish, meat, dairy and eggs (from £27.16, barebiology.com).

Magnesium is responsible for so many different functions in the body and can help with joint and muscle pain, along with sleep and mood.

“This is my number one magnesium supplement on the market because it’s food-grown, which means it’s more bioavailable and therefore the body recognises it more easily and can absorb the capsules and utilise them in your body,” says Shand.

This 30-day supply of magnesium is sourced from natural ingredients and is combined with a probiotic called Lactobacillus bulgaricus for improved digestion and absorption. Shand recommends taking two capsules at the end of the day before bed.

Low iron is fairly common and can be caused by heavy periods, pregnancy, fibroids, autoimmune conditions and dietary choices. Bardwell explains that, “it can be very tricky for a number of reasons to significantly increase iron levels, so a multi-pronged approach is sometimes recommended.”

Iron supplements can sometimes cause an upset stomach, constipation due to slower gut motility and heartburn or reflux. Bardwell recommends Hema-plex to avoid these issues but also recommends adding fibre to your diet to help with any potential side effects.

“Hema-plex capsules are gentle on the stomach and contain all the co-factors needed for optimal iron absorption, including vitamin C, zinc and B vitamins such as folate and methylcobalamin.”

Be sure to get checked by a health professional to find out if you have an iron deficiency before deciding to supplement.

This oral spray offers superior absorption due to the handy spray bottle. It’s also combined with K2 which supports better direction and absorption of calcium.

Dr Arora explains that the majority of people in the UK are vitamin D deficient and that supplementing can improve overall health and immunity.

This peppermint-flavoured spray provides 3000 IU of Vitamin D and an optimal dose of Vitamin K2. The oral solution means bypassing stomach acid so it’s a great option for those with gut issues or people who dislike pills.