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What Supplements Should I Take On A Daily Basis?

27th March 2025

Nutrition

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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