The best food supplements: Your ultimate guide

In a world where health is a priority but time is short, food supplements have become indispensable allies in our pursuit of well-being and optimal performance. Sometimes, it can be challenging to get enough nutrients from our diet alone. That's why food supplements can be a great addition to ensure the body receives the nutrients it needs. In this guide, we've gathered the best food supplements for fitness and health, developed in collaboration with our product and quality expert, Rebecca Hedström.

Our comprehensive guide covers a wide range of food supplements, from those that boost your workout to those that enhance your general well-being. We'll guide you through the best choices, whatever your specific needs or goals.

What do you need?

For better guidance on which food supplements you need based on your requirements, we recommend our needs test. It takes a maximum of 5 minutes to complete, and you'll receive a personal recommendation based on your needs and goals.

Take our needs test HERE!

What are the best food supplements?

Vitamins and minerals for the right needs that actually work

The need for specific food supplements naturally varies between individuals and can also change during different stages of life. To truly tailor supplements to personal needs, it's ideal to start with a nutritional analysis or similar evaluation methods. These help identify individual nutrient deficiencies and requirements. Despite this, there are fundamental nutritional needs common to almost everyone. Our recommended list is based on these universal needs; it offers a foundational nutritional base suitable for the majority. Below, we list the best vitamins and minerals based on different needs.

Best food supplements for men

Finding the right food supplements can make a significant difference to a man's health and well-being. Here are the five most important supplements recommended for men, considering their unique nutritional needs and the most common deficiencies.

Omega-3

Important for: Heart health, cognitive function, and inflammation. Omega-3, particularly EPA and DHA, supports cardiovascular health and can help to reduce the risk of heart disease.

Vitamin D

Important for: Bone health, muscle function, and the immune system. Many men have a vitamin D deficiency, especially those who spend a lot of time indoors, making this a critical supplement.

Magnesium

Important for: Energy, muscle and nerve function, and sleep quality. Many people are deficient in magnesium, a mineral that is crucial for over 300 biochemical reactions in the body.

Zinc

Important for: The immune system, wound healing, and testosterone production. Zinc is particularly important for men's fertility and sexual health, as well as for maintaining healthy immune function.

Protein

Important for: Muscle growth and recovery. Although not a nutrient in the strictest sense, a high-quality protein powder is an excellent supplement for men who exercise regularly to ensure adequate protein intake for muscle repair and growth.

Best food supplements for women

For women, the right food supplements can offer support for unique nutritional needs and contribute to increased well-being and health. Here are the five most important supplements women should consider:

Iron

Important for: The formation of red blood cells and preventing iron deficiency anaemia, especially for women of childbearing age who lose iron during menstruation. Iron is also crucial for energy levels and immune function.

Folic Acid (Folate)

Important for: Women planning a pregnancy or who are pregnant, as folic acid contributes to reducing the risk of neural tube defects in the foetus. It is also important for DNA synthesis and new cell formation.

Calcium

Important for: Bone health, to help prevent osteoporosis, a condition to which women are particularly susceptible, especially after menopause. Calcium also plays a role in nerve signalling and muscle function.

Vitamin D

Important for: The absorption of calcium and promoting bone health, as well as supporting the immune system. Many women have a vitamin D deficiency, which can lead to a range of health issues, including an increased risk of osteoporosis.

Omega-3

Important for: Heart health, cognitive function, and reducing inflammation. Omega-3, particularly EPA and DHA, is important for women to support heart health and can also help to alleviate symptoms of PMS and menopause.

Best food supplements for training, recovery and muscle building

To maximise your training results, the right food supplements are crucial. They can improve performance, recovery, and muscle growth.

Protein

Important for: Muscle repair and growth. After a workout, muscles need protein to repair the micro-tears that occur during exercise and to build new muscle mass. Whey protein is particularly popular for its rapid absorption, but there are also other forms like casein (which is absorbed more slowly and can be beneficial to take before bed) and plant-based alternatives for those who do not consume animal products.

Creatine

Important for: Increased muscle strength and endurance. Creatine is one of the most researched and proven effective supplements for increasing muscle mass and strength. It works by increasing the availability of creatine phosphate, a molecule that helps to rapidly regenerate ATP (adenosine triphosphate), the primary energy source for short, intense physical activity.

Magnesium

Important for: Recovery after exercise as it helps with muscle relaxation and prevents cramps by regulating muscle contractions. It supports energy recovery by activating ATP, which is essential for restoring energy levels. Magnesium is also important for protein synthesis, which promotes muscle repair and growth. Finally, it contributes to maintaining electrolyte balance, which is critical for the body's overall function after physical activity.

Food supplements for PMS

To effectively manage symptoms of premenstrual syndrome (PMS), there are specific food supplements that can offer relief and support. Here are the most important supplements that can help with PMS.

Magnesium

Important for: Relieving cramps and other PMS-related symptoms like mood swings and fatigue. Magnesium can help to relax muscles and reduce the severity of cramps, while also contributing to better sleep quality.

Vitamin B6

Important for: Improving mood and reducing symptoms like irritability and mood swings. Vitamin B6 plays a role in the production of neurotransmitters such as serotonin and dopamine, which can help to lift mood and reduce discomfort associated with PMS.

Omega-3

Important for: Reducing inflammation and helping to relieve pain and tenderness that often occur during PMS. Omega-3 has been shown to have a positive effect on mood and can reduce the intensity of symptoms like depression and aggression during PMS.

PMS Balance

Our PMS Balance is specially formulated for a woman's hormonal balance and to contribute to increased well-being during the menstrual cycle. PMS Balance contains evening primrose oil which contributes to maintaining a normal hormonal balance, sage which contributes to well-being during menstruation, vitamin B6 which contributes to the regulation of hormonal activity, and Dong Quai, also known as "female ginseng". It also contains chromium, which can help you tackle increased sugar cravings during PMS, as chromium contributes to the maintenance of normal blood glucose levels.