Although there is no need to have an entire cupboard full of exotic supplements, there are a handful of products that are well worth adding to your nutritional routine to ensure long-term health and well being.


This essential mineral plays a vital role in the production of testosterone, making it vital to everything from optimal immune function to mood, sex drive, and overall energy levels.

An effective dose would be anything from 10 – 50mg depending on your activity levels and your current body weight.

Fish Oil

Fish oil capsules are a great source of the omega-3 fatty acids EPA and DHA, which help to reduce inflammation, improve cholesterol levels, and promote enhanced cognitive function.

To get the most from your fish oil supplements try using a dose of around 2 – 4g once or twice a day; start at the lower end of the spectrum and consider adding more if you suffer from joint pains or muscle soreness.

It is also worth investing in a high-quality fish oil product because cheaper brands often use less effective production methods, resulting in an impure product that can cause the infamous ‘fish oil burps’ and gastrointestinal discomfort.

Vitamin C

We all know that vitamin C is useful for improving our immune system and helping to protect against ailments such as the common cold, but did you know that it can also be effective in reducing your stress levels?

Vitamin C can actually help your body to more effectively regulate its levels of the stress hormone cortisol, which is particularly high in the mornings for some people.

If you find yourself waking up with a start, feeling stressed or anxious, try taking 1 – 2g of vitamin C with plenty of water and you might find that your days get off to a better start.

Vitamin D

Those of us living in sunny climates can enjoy a year-round supply of vitamin D courtesy of solar rays, but during the winter months when the days are shorter and the UV rays aren’t producing the same frequencies of light, we can quickly find ourselves becoming depleted.

Vitamin D is arguably more effective at boosting immune function than vitamin C, and it can also provide significant assistance in combating Seasonal Affective Disorder or SAD.

If you often find yourself battling a case of the Winter Blues then a daily dose of 1,000 – 4,000 IU of vitamin D might be just what the doctor ordered.

Alpha Lipoic Acid

A potent antioxidant and liver cleanser, alpha lipoic acid is what is known as a glucose disposal agent or GDA.

Other examples of GDA include cinnamon, chromium piccolinate, and apple cider vinegar, and these items help to improve your insulin sensitivity. What this means is that your body becomes more effective at shuttling nutrients into your muscles rather than storing them in your fat cells.

For weight loss and the overall prevention of diabetes and other metabolic conditions this GDA effect can be truly invaluable in the long term.