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What Supplements Should I Take On A Daily Basis?

27th March 2025

27th March 2025

By Zak Hillard

Even with a balanced diet and the best intentions, it’s not easy to make sure your body is getting all the essential nutrients it needs to do its job properly.

From supporting your energy levels and immunity to aiding muscle recovery and cognitive performance, the right supplements can be the secret weapon you need to make a noticeable difference in how you feel day-to-day.

However, it isn’t always quite that straight forward. With so many opinions and guidelines out there, it can be tough to figure out which are the best supplements for your health.

For those wondering ‘what supplements should I be taking?’ Let’s break it down.

The most important daily supplements

To tackle the question of what you should be taking daily to enhance your bodies performance, we’ll go over some of the core supplements which can have the biggest impacts on your general health. Depending on your own personal diet and lifestyle, your own specific needs can differ, so read through to find which ones might be best for you.

Fibre

We’re gonna shock you with a stat. Only 9% of UK adults meet the daily recommended amount of fibre. Suitably shocked? Good.

Fibre is found in many different foods, but in order to get enough you need to be eating a pretty varied and nutritious diet. Sadly, lots of us are not. A diet low in fibre can lead to a range of digestive problems (such as constipation, bloating and IBS), as well as heart disease and some cancers.

As such, a fibre supplement can be one of the best supplements for your health and is a great way to ensure things are moving smoothly in the bathroom.

Vitamin C

Vitamin C is one of the most widely-known vitamins, famous for its presence in a humble glass of orange juice. Our bodies don’t produce vitamin C organically, so working it into your diet through foods, drinks or supplements is important.

Vitamin C aids the biosynthesis of collagen, L-carnitine and some neurotransmitters, as well as playing a role in protein metabolism.

There are a host of other benefits, from acting as an important antioxidant to boosting your natural immunity, so this is one to consider for your new supplement spread.

Our The Tone Capsules also include vitamin C alongside a host of other beneficial nutrients - just sayin…

Vitamin D

 Vitamin D is important in a lot of ways, but especially for our bone health, immune function and – perhaps most famously – mood regulation.

Unfortunately, if you’re in the UK you’re almost certainly deficient in this as we get most of our vitamin D from the sun. Even if you’re lucky enough to live where the sun shines regularly, keeping your vitamin D levels topped up can make a significant difference to how you feel every day.

This is one to get on the list ASAP.

Omega-3 (Fish Oil)

Fish oil may not sound like the most appetising to start your day with, but many people can be deficient in omega-3 fatty acids for a few reasons. If you don’t eat much fish or are pregnant/breastfeeding, it can be a good idea to top up on this one.

Studies have shown that omega-3 may support heart and eye health, reduce inflammation and help treat mental decline and certain mental health conditions.

Probiotics and prebiotics

Probiotics and prebiotics are quite a hot topic at the moment, with their impacts on gut health a major point of interest.

Our gut microbiome is essentially our gut’s ecosystem – bigger than the average human brain and containing trillions of bacteria. As such a complex beast, it doesn’t take much to throw it off. Regularly taking pro- and pre-biotics can help to maintain the natural balance of your gut microbiome which can play a big role in not just our gut health, but our wider health, too.

Did you know, our gut is often called our ‘second brain’ – it’s that important. A misbalanced gut microbiome can lead to all sorts of problems, from digestive symptoms all the way to mental health issues. In fact, our gut produces around 95% of our body’s serotonin (the ‘feel-good’ chemical), so it’s crucial to get this one right.

Pro-and pre-biotics work together (pro-biotics work to strengthen your ‘good’ gut bacteria, and pre-biotics act as food for the pros) – so make sure you’re striking a good balance.

Looking for an easy way to get both of these into your diet more regularly? Check out our The Digest Capsules.

Calcium 

Calcium is super important for your bones, but also your heart, muscles and nerves. Most adults need around 700mg per day, which is usually doable within a normal diet.

However, if you follow a vegan diet, are lactose intolerant or don’t consume dairy, you might be falling short of your daily requirements. If so, a calcium supplement can be a great choice to support your general health.

Magnesium

Magnesium is an easy one to overlook when considering the best supplements for your health, but it offers some pretty significant benefits.

Every cell in your body needs magnesium to function, so it’s pretty important stuff. Magnesium can help to regulate your blood sugar levels, benefit athletic performance, support better sleep, promote heart health and even help to fight depression.

Studies have shown that a high proportion of the UK population are deficient in magnesium too, so this is another important one to top up on. 

Iron 

Iron is another common deficiency manner suffer from, in the form of anaemia. However, supplementing iron isn’t only beneficial for those significantly deficient in it.

A study evaluated iron supplementation and found that even for those not fully deficient in it, self-fatigue was significantly reduced. Iron is vital for energy production, oxygen transportation and the immune system, so it makes sense that supplementing this will help your body to run more efficiently and provide you with more energy.

If you’re looking for peak performance, our The Rise Capsules contain iron and a bunch of other energy-boosting nutrients to keep you firing on all cylinders

Protein

To wrap it all up, let’s talk protein.

Protein is one of the most invaluable nutrients found in the body. It acts as the building block for tissue to repair damage, provide you with energy and strengthen every aspect of your body – from your muscles and skin to your hair and nails.

On the whole, UK citizens are pretty good at hitting their required protein intake, but if you’re looking for gains, you might be searching for a simple way to level up your protein game. Innermost offers a range of protein-packed products with a host of other nutritious goodies found in them, too. Add one of these to your daily routine and give your body more of what it needs.

What supplements should I take?: your daily drivers 

Finding the right mix of supplements for your own individual needs can be a challenge, but hopefully this guide offers you some insight into which are the most important supplements, and which ones you might personally benefit from most.

There are many other supplements and nutrition products on the market to consider, but if you use these as a baseline, you’ll be on your way to feeling and looking your best in no time.

Check out our range of capsules and proteins to find an easy way to boost your daily nutritional intake.

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When it comes to improving your fitness levels, lifestyle and nutrition are key. From the number of hours of sleep you get each night to your daily nutrition and everything in between, each is as important as the other. This extends to finding the right protein powder to fuel your workout routine. Yet today more than ever, what goes into that shaker bottle now goes beyond macros and muscle; more and more people are asking themselves – ‘how does this protein powder align with my religious values and beliefs?’ While we’ve spoken before about our clean, research based and ethically sourced ingredients here at Innermost, this time we want to get a little more specific with a focus on halal and halal protein powder. With so many voices and fluff information around, it can be difficult to know exactly what protein is and isn’t halal friendly. That’s why we’ve put together this nifty guide. We’re going to break down all the myths and everything you need to know about halal protein. What you should be looking out for, what makes proteins like whey halal friendly as well as the benefits that halal friendly protein can offer to your body.  Right, let’s get into it. What is halal protein? I’m sure most of you are already aware of halal, but for the 1% of you that might not be, let’s take a step back and ask: what is halal protein? Halal – meaning ‘permissible’ in Arabic – refers to any food product that complies with Islamic dietary laws as stated within the Qur’an and Islamic jurisprudence. This makes it a core element of Islamic faith and a key cornerstone of their commitment to leading a pure and disciplined life under the guidance of Allah. Some of the key guidelines for halal foods include: Halal friendly ingredients – certain ingredients are not permissible under a halal diet, including pork (and any byproducts), alcohol and blood. Other animal products can be halal as long as they are killed in accordance with the ethical treatment guidelines below. Ethical treatment of animals – For non-pork meats to be considered halal, animals must be treated humanly and responsibly during their life. This includes: Having access to clean water and nutritious food. Being raised in a free-range and stress-free environment. Not being subjected to cruelty, abuse, or unnecessary suffering. The process of killing any animal must also be quick and humane to be considered halal, with any suffering kept to the complete minimum. Importantly, to be considered halal, the name of Allah must be pronounced during the humane killing to ensure the sanctity of life is recognised throughout the process. No cross contamination - During the preparation process, halal foods must never come into contact with non halal foods. This means no cross contamination between preparation surfaces, equipment used, the handling of foods and storage. As such, ingredients such as milk can be halal however it depends on the production process and if additional non-halal additives (such as gelatin) are added. So, what does this mean for protein?  Essentially any animal protein is halal as long as it adheres to the guidelines we’ve mentioned. The best way to tell is that products – such as Innermost proteins - will be certified halal friendly on the packaging. Is protein powder halal? So, with that said you might be wondering: is my choice of protein powder halal? The truth is that protein powder can absolutely be halal, however it entirely depends on the ingredients used as well as the overall production process. Common protein sources like whey, casein, egg white, and plant-based proteins (such as pea, soy, or rice) can all be halal if they are sourced and manufactured in compliance with halal standards. While many of the larger brands do not meet these standards and cannot claim to offer halal protein, our range of Innermost protein powders and supplements are all certified halal, emphasising our dedication to ethical sourcing our use of clean sourcing without additives. From our pea protein fuelled (and vegan) The Health Protein, The Fit Protein, to our whey protein powered The Strong Protein and The Lean Protein, all our products are sourced in a halal-compliant manner. Benefits of halal protein powder You hear it all the time when it comes to ethical and dietary beliefs – ‘a vegan diet isn’t good for you’ or ‘a vegetarian mix can’t possibly have the nutrients you need. The reality is, that adhering to these sorts of values within your fitness routine and diet can have great benefits for the body. Halal protein powders are no different; they offer a range of benefits for individuals who are conscious of both their health and dietary requirements. Just some of the benefits of halal protein powder are: Clean ingredients: With halal protein powders, you can be confident that there will be no harmful or questionable ingredients/ additives such as silica. What does this mean? Your body has an easier job digesting and absorbing all the good stuff, ensuring you get the most out of your supplements. Quality protein: Halal protein powders use complete protein sources, ensuring your body gets all the amino acids it needs for effective muscle repair and growth.  Ethical production: We’ve mentioned plenty of times already, but that’s just how key ethical and clean production is to making protein halal. By avoiding things such as additional additives and cross contamination, your body is fuelled with a safer and more trustworthy supplement. Supports fitness and wellness goals: Whatever your fitness goals; halal protein has you covered. From building muscle to losing weight, the absence of excess sugars or fillers ensures you are best placed to smash your targets. Common misconceptions about halal protein powders With so much noise and no real answers around halal proteins, we thought it would be helpful to list of some of the key misconceptions regarding the diet and what the actual truths are. All vegan protein powders are halal Given that so much of halal is driven by animals and their ethical treatment, you might just assume every vegan protein powder is halal because it is made of.. well, plants. The reality however is that vegan proteins aren’t necessarily halal – it all comes down to the production process. While Innermost vegan proteins are proudly halal certified, other protein powders can be produced with alcohol-based flavourings, non-halal emulsifiers, or might be processed in facilities that handle haram products – leading to cross contamination – not good! Is whey protein halal? On the other side of the spectrum, whey protein – being a byproduct of milk – is generally considered to be haram. Again, the truth is that whey protein can be halal provided that the milk is taken from cows that were treated ethically and within halal principles. Today, there are many halal-certified whey protein powders that are safe and effective for Muslim consumers. Halal certification doesn’t matter There is often an assumption made that if the ingredients look clean then the protein must be halal – regardless of certification. The truth is that what makes something halal goes beyond ingredients. Production and sourcing our also key factors that many companies do not consider. With halal certification on your favourite protein powders, you can be sure that every step—from sourcing and production to packaging and distribution—has been reviewed and approved according to strict halal standards.  Is Innermost protein powder halal? In short, yes. We at Innermost make it our mission to not only aid in muscle growth and recovery, but also to create protein supplements that are ethically sourced and rigorously tested to ensure individuals of any faith can smash their fitness goals.  Unlike competitors, our proteins are clean and built with the highest quality of ingredients and free from unnecessary additives and artificial ingredients.   We are proud to say that all our products are officially halal certified making them a suitable choice for those following the halal beliefs. This certification ensures that all ingredients and manufacturing processes meet Islamic dietary laws, with no use of haram substances such as pork derivatives or alcohol. With this in mind, why not check out our range of Innermost supplements to find out more about our halal proteins?     Read more