As the sun sets on another year, you might be thinking about what the future holds—particularly when it comes to your health.
While nourishing food, regular exercise and good sleep are the bedrock of everyday and long-term wellbeing, supplements can help fill any nutritional gaps in your diet and lifestyle.
But with a tidal wave of new supplements hitting our shop shelves and social media feeds, where do you start? What are the most important supplements to take? And what’s right for you?
Here’s a handy guide on what to prioritise—including for specific health challenges, like skin, brain health, hormonal balance, fitness and recovery, stress, and sleep.
Key nutrients for long-term health
Our bodies are their own little ecosystems—and just like the ocean, they thrive when everything is in balance.
Certain nutrients are vital for maintaining this harmony, but unfortunately we don’t always get them from modern diets and lifestyles (processed foods and too much time indoors, we’re looking at you).
So if you’re aiming to build a new supplement routine, these are some of the best nutrients for your long-term health:
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Omega-3 fatty acids
Omega-3s are essential fats that our bodies can’t produce on their own.
Found in fish and algae, these nutrients support heart, brain, eye and joint health. Regular use of Omega 3 has also been linked to lifting mood and easing inflammation.
If fish isn’t part of your diet, consider a plant-based source, like Algae Omega-3—sustainably sourced and brimming with DHA (one of the most vital types of Omega-3 fatty acids).
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Vitamin D3
Known as the "sunshine vitamin", Vitamin D3 plays a crucial role in bone health, immune function, and mood regulation.
Unfortunately, many of us—especially in winter or if we don’t get outdoors—don’t soak up enough daylight to meet our needs.
Algae Vitamin D3 gives you that much-needed sunshine in a bottle—a vegan-friendly (vitamin D supplements are commonly sourced from sheep’s wool) way to boost your levels, helping you stay strong and energised through every season.
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Magnesium
Magnesium is involved in over 300 biochemical reactions, which makes it a pretty major player in your overall health—from sleep, to energy, to muscle recovery, and more.
If you’re feeling fatigued, noticing more stiffness after exercise, or tossing and turning at night, it might be a good idea to pay attention to your magnesium intake.
Our Marine Magnesium is sourced from seawater, delivering 150mg of bioactive magnesium per capsule to support restorative sleep, boosted energy, and faster muscle recovery.
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Other key vitamins and minerals
Our bodies thrive on a rich tapestry of other vitamins and minerals, including: iron, iodine, vitamin A, vitamin B2, vitamin K, calcium, zinc and potassium.
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Iodine supports thyroid health
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Iron aids energy and red blood cell production
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Vitamins A, B2, and K promote immunity and overall well-being
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Minerals like calcium, zinc and potassium contribute to everything from bone strength to hydration and stress regulation
For a natural source of all these nutrients, consider a highly bioavailable form, like Irish Sea Moss. This is a great way to pack all your essentials into one supplement, rather than filling up your cupboards with hundreds of different bottles.
Supplements for specific wellness goals
Of course, all of us are unique little ecosystems too. So if you have any health challenges that need some targeted support, here’s what to consider for some common issues and conditions.
Supplements for focus and cognitive health (e.g. ADHD)
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Omega-3 Fatty Acids: to keep your head clear and your focus sharp.
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Magnesium: to calm your nervous system and aid relaxation.
Supplements for hormonal balance (e.g. PCOS, PMS, menopause)
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Iodine: to support thyroid health, which balances your hormones.
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Iron: to top up your red blood cells, which women lose through menstruation.
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Magnesium: to reduce hot flashes, manage PMS symptoms and ease menstrual cramps.
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Vitamin D3: to regulate hormones and support bone health during menopause.
Supplements for skin health
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Vitamin A: to promote collagen production and hydration.
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Omega-3 Fatty Acids, vitamin B2 and zinc: to reduce inflammation and combat dryness.
Supplements for fitness, training and recovery
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Magnesium: to ease muscle tension and support recovery after exercise.
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Omega-3 Fatty Acids: to reduce post-workout inflammation and improve joint health.
Supplements for stress and sleep
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Magnesium: to encourage the release of GABA, the neurotransmitter that regulates feelings of stress and anxiety, and supports deep, restorative sleep.
Why start now?
The New Year feels like a natural time to kick start healthy habits—but let’s be honest, those resolutions can often be short-lived.
Taking daily supplements is a small, easy step to take, with a potentially seismic impact on your long-term health and vitality.
How to choose the right supplements
Choosing the right supplements can feel overwhelming. So start by identifying your core health goals—do you need more energy, better sleep, hormonal support?
From there, go for high-quality, sustainably sourced supplements that align with your values. Be mindful that lots of over-the-counter supplements are sourced from animal products, contain unnecessary fillers and additives, and have low levels of bioavailability (meaning your body can’t absorb the nutrients properly).
Our ocean-friendly supplements draw power from plants to keep you—and the planet—feeling good. Ready to welcome the tides of change?