Five Expert-Recommended Supplements You Should Take, From Lion’s Mane to Spirulina

“Before starting any new supplement, it’s important to first focus on lifestyle choices that we can control,” said Clarissa Berry, Dietitian for DIRTEA, a unique range of powders and super blends. She continued: “This includes increasing the nutrient density of our food, eating enough protein, balancing carbohydrate intake to maintain blood sugar levels under control, optimizing sleep quality, reducing stress and exposure to toxins, learning to breathe properly, and being outside every day. . the basis. Supplements are very individual and supplements should always be taken under medical supervision.”

According to Berry, the following are potentially applicable to many due to their broad benefits and overall safety.

rhodiola rosea

Rhodiola is a root native to the mountainous regions of Europe and Asia.

Berry said: “It’s a popular ‘adaptogen’, which means it helps the body adapt to stress. This ability to promote a state of balance in the body makes it a powerful aid against the stress and anxiety that are so common in our busy lives.

“Studies show that Rhodiola can also help improve both physical and mental performance. Rhodiola provides a natural boost of energy and a positive effect on mood, and studies show its use to reduce symptoms of depression. Rhodiola is a potentially useful tool for boosting energy and resilience to the inevitable stresses of everyday life.”

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Mushroom lion’s mane

Lion’s mane is a medicinal mushroom, a mushroom with therapeutic properties, which is also classified as an “adaptogen” due to its safety of use and positive effect on stress levels.

Berry said: “Each so-called medicinal mushroom has unique healing properties; Lion’s mane is known as the “brain mushroom” because of its extraordinary benefits for this organ. It not only stimulates the regeneration of brain cells, but also improves blood flow and nutrient delivery to the brain, and also protects the brain from deterioration.

“Many people use lion’s mane as a ‘nootropic’, a brain-enhancing supplement. Lion’s Mane can improve focus and cognition, reduce anxiety, and improve mood while supporting the gut microbiome and reducing inflammation throughout the body.

“DIRTEA’s Lion’s Mane Extract Powder (£39.99) is an especially potent powdered supplement that mixes easily in water and offers all these benefits in a delicious taste.”

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Collagen peptides

Collagen is a type of protein that is distributed throughout the body, especially in soft tissues such as skin, muscles, tendons and ligaments, as well as in our bones.

Berry said: “As we age, the health of these tissues declines, leading to the visible effects of aging, such as wrinkles in the skin, and the invisible effects, such as reduced muscle mass and bone weakness. Collagen peptide supplements have been shown to firm the skin, improve skin elasticity and hydration, even reduce wrinkles.

“Collagen also keeps your joints healthy, helps prevent bone loss, reduces joint pain, and can promote muscle growth along with weight training. Marine collagen primarily supports skin health, while bovine collagen supports muscles better and can also nourish the intestinal mucosa.

“You can also get collagen from your diet by eating gelatinous meats and bone broth.”

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magnesium glycinate

A good night’s sleep is perhaps one of the most important things you can do for your health.

Berry said: “During sleep, the body goes into repair mode, healing cells and detoxifying tissues, while the brain processes everything we have learned and experienced throughout the day.

“Improving sleep quality can improve health outcomes across the board both in real time and in the long term. Magnesium is an essential mineral that is known as the “relaxation mineral” due to its calming effect on the body.

“Modern diets often lack it, but it can relieve stress, improve sleep quality and reduce the time it takes to fall asleep, and improve other vital bodily functions.

“Look for magnesium glycinate or bisglycinate, the form that is particularly well absorbed by the body and is most optimal for improving sleep.”


Spirulina is a type of blue-green algae that is considered one of the most nutrient-dense foods on the planet.

Berry said: “It is especially rich in protein, B vitamins and copper, an important mineral often deficient in our diets, and is a source of magnesium, potassium, manganese, iron, zinc and iodine. It is also a great source of antioxidants that help reduce inflammation and protect the body and brain from free radical damage.

“Supplementing spirulina has been found to help eliminate heavy metals from the body, lower cholesterol and blood pressure, increase energy levels and physical performance, and reduce the risk of cancer and stroke. While it has a fairly strong flavor, it can be added to smoothies, yogurt or guacamole, or taken in capsule form.”

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