Supplement Spotlight: Level Up Your Health with These Picks

Ideally we want to get all of our nutrients from real food and organic sources.

However, due to the lack of real nutrition through mass production, there are some supplements which can be a great way to fill those nutritional gaps and supercharge your body.

It’s important we prioritize getting nutrients from organic sources because they contain a complex mix of nutrients that work together in ways that supplements can't replicate.

For example: Nutrients in foods often work together to enhance absorption and utilization. For instance, Vitamin C in fruits can enhance the absorption of iron from plant-based sources.

Organic and whole foods also tend to be more nutrient-dense, providing more nutrients per calorie, which is beneficial for overall health and weight management.

It goes without saying, but don’t just take our word. Go and do your own research too - today’s post contains recommendations and suggestions, and not everything we mention will be best suited for you.

But hopefully we can put you on to some great supplements and leave you with a better understanding of what they are and how they might benefit you.

1. Creatine

One of the most studied supplements out there and, one of the most effective too.

Creatine not only helps your muscles retain water (which can increase muscle size and volume), but it’s also known to increase strength & endurance, as well as reducing muscle cell damage and inflammation.

Some research suggests that Creatine has in important role in brain health and function too. It does this by increasing dopamine levels and mitochondrial function.

So aesthetically, over time you might see enhancements in size, but also in strength, recovery and brain function.

We're obviously keeping it high-level today in the interest of your time, but if you want to read a comprehensive breakdown of the research, its benefits, brands to look at and the myths surrounding creatine, read this.

2. Vitamin D3+ K2

This is a vital supplement if you’re not getting regular sunlight. So students and busy 9-5ers, listen up.

Let’s start with what Vitamin D3 + K2 are, and why they should be combined.

Vitamin D3 is a nutrient that helps your body to absorb calcium. You can get it through eating foods such as fish, eggs, and cheese or through exposure to sunlight.

Vitamin D3 has many functions for your body, including bone growth, regulating muscle contractions, and converting food into energy.

Vitamin K2 plays a vital role in many functions of your body, including blood clotting. It also protects the health of your heart and keeps your bones strong.

So why take both together?

While Vitamin D3 helps your body absorb more calcium, Vitamin K2 helps your body transport it to your bones and teeth rather than letting it sit in your arteries and other soft tissues in your body. This not only helps to promote bone health, but it also helps to keep your heart healthy as well.

3. Ashwagandha

Ashwagandha is a root powder with an ancient medicinal track record tracing back centuries.

Ashwagandha has adaptogenic properties, meaning it helps the body adapt to stress. There have also been studies that show it reduces cortisol levels. (If you read our post on cortisol + stress you’ll know why this is important)

Ashwagandha is also found to improve: cognitive function & focus, physical performance, muscle mass and immune system support.

So if you’d call yourself a desk athlete and require a lot out of your brain and body, then Ashwagandha should be one to consider.

4. Glutamine

Glutamine is an amino acid that plays a crucial role in many biological processes. Under normal conditions the body can produce enough of it, but during periods of stress, illness, or intense physical activity, the body’s demand for Glutamine increases, and supplementation may become necessary.

Glutamine is essential for protein synthesis (the process by which cells build proteins). So when talking about building muscle, Glutamine is a great supplement to support that.

Supplementing Glutamine is a great way to maintain and improve your gut health. In layman’s terms, it upholds the integrity of your intestinal lining.

And it doesn’t stop there.

Good gut health improves mental health. To answer “how?” we have to get the science out. But in short, healthy gut bacteria produce neurotransmitters such as serotonin and influence your body’s inflammation and stress response. For you this can positively affect mood, anxiety, and overall mental health.

To summarise, benefits include: muscle growth, improved gut health (and in reaction to improved gut health, improved mental health)

5. L-Theanine

L-Theanine is an amino acid primarily found in tea leaves, especially green tea. It’s known for its calming properties without causing drowsiness, making it an excellent supplement for those looking to reduce stress and anxiety while maintaining focus and alertness.

L-Theanine works by influencing the levels of certain chemicals in the brain, such as serotonin and dopamine, which can affect mood, sleep, and emotion. Additionally, it increases the production of alpha waves in the brain, which are associated with a relaxed but alert mental state.

Studies have shown that L-Theanine can improve cognitive function, particularly when combined with caffeine, enhancing alertness and attention while mitigating the jittery effects that caffeine alone might produce. This makes it a great choice for anyone looking to boost productivity and mental clarity throughout the day.

In short, by incorporating L-Theanine into your daily routine, you can experience enhanced focus, reduced stress, and improved overall well-being.

But look, though we're a team of nutritionists, we can only do and say so much. Luckily, we've been able to partner with Oliver Cookson (the founder of MyProtein) and his new company Verve.

They've gone a step further, by researching the optimal amounts to offer a powerful blend of 80 ingredients, including L-Theanine, Vitamin D3 + K2, Ashwagandha, and Glutamine. Their supplements are crafted to support your mental and physical wellness, all in one go.

With Verve, you’re not just adding a single ingredient to your routine—you’re embracing a holistic approach to health that covers all your bases. Interested? You can check them out here.

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