What Supplements I Take and Why

A variety of sports supplements featuring protein powder and assorted capsules, highlighting options for enhancing athletic performance and recovery.

What Supplements I Take and Why

I often get asked about what supplements I take and if they're worth the money. I'll share with you what I take in the morning, what I take in the evening, and why I take them. I buy most of my stuff from BULK, because their quality and prices are hard to beat. I also get regular blood tests via my partners, One Day Tests (promo code further down) just to check my nutrient status and make sure I’m getting the right numbers.

Morning Supplements

These morning supplements for me aren’t magic pills, but a foundation. They cover nutrients I’m more likely to be lacking (especially during darker months), and help support brain, mood, immunity, and general well-being.

Omega 3

I take omega 3 every morning because of the benefits it has for the brain, heart, mood, and overall inflammation reduction. Studies suggest that omega 3s can help with memory, attention, and may even reduce brain fog [1, 2].

Also, when combined with other supportive nutrients, omega 3 seems to have broader benefits for mental wellbeing and resilience [3, 4].

Iodine

I take Iodine because it’s an essential micronutrient that many of us don’t get enough of, especially if diet or salt intake is limited. Iodine is all about optimising your thyroid health and brain function. The thyroid gland uses iodine to produce hormones, which not only support your thyroid, but also boost your brainpower, metabolism, immune system, digestion, and concentration throughout the day.

Iodised table salt is great and can be found at most supermarkets. Cranberry juice (not from concentrate) is also a great source but it would need to be bought online.

Vitamin D3

Living in the UK, especially in autumn and winter, sunlight is limited (which is when our skin produces vitamin D). Vitamin D is widely known for bone health and immune support. More recently there’s evidence it may even influence sleep regulation and mood [5, 6].

Because I can be low on it (common for British winters!), I take D3 to make sure I stay topped up. I take 6,000 IU Vitamin D3 tablets.

Vitamin K2 (with D3)

I take K2 alongside D3 because they work very well together. Vitamin D helps with calcium absorption, and K2 helps direct calcium to the bones where it belongs (rather than letting it deposit in arteries). In other words, taking them together helps me get the most benefit from D3 while supporting bone and cardiovascular health.

Evening Supplements

Because I often work late or sometimes need help to switch off, I find having an evening supplement routine helps me wind down and get better sleep. It might look like I go a bit over the top, but I just like to try stuff. Magnesium is super important for everyone, but as for the others, they are by choice. This is what I have and why:

Magnesium (Glycinate)

Magnesium is one of those minerals involved in hundreds of processes in the body. It’s essential for nerve and muscle function, and yet many people are deficient in it. Supplementing magnesium, especially in a highly absorbable form like glycinate can help calm the nervous system, improve muscle recovery, reduce stress, and support healthy sleep [7].

Some research even suggests magnesium supplementation improves sleep quality and mood when taken regularly [8, 9].

Tryptophan

Tryptophan is an amino acid and a precursor to serotonin (which in turn can convert to melatonin, also known as our “sleep hormone". I find supplementing tryptophan in the evening helps support the natural processes that lead to relaxation and sleep readiness [10].

Glycine

Alongside tryptophan, glycine is another simple amino acid that’s often used to help with sleep and recovery. It plays multiple roles in the body, and some people report deeper, more restful sleep with glycine supplementation when combined with other supportive nutrients [11, 12].

L-Theanine

In supplement form, L-theanine helps calm the brain, reduce stress and anxiety, and may improve sleep quality, especially for people whose minds stay busy at night [13].

Also, L-theanine and magnesium seem to pair well. Studies show that they can boost relaxation and sleep promoting effect more than either alone [14, 15].

Melatonin

Finally we have melatonin. It’s the body’s natural “night-time hormone” that regulates the sleep–wake cycle. When taken as a supplement at appropriate times (usually 30 to 90 mins before bed), melatonin can help shift or stabilise sleep patterns, especially if you struggle to fall asleep, or if schedule changes disrupt your rhythm. [16, 17, 18]. Because melatonin influences your circadian rhythm, I use it carefully, and often not every single night.

Why I Use Bulk & One Day Blood Tests

I choose Bulk because as a UK supplement brand I find their huge variety in supplements trustworthy, convenient, and worth the price they sell it for. Especially when you’re stacking multiple supplements, quality, purity, and accurate dosing become important.

Supplements are not medication, but still, taking too much is just as bad as taking too little. To avoid overdoing anything, I get regular blood tests via One Day Tests — checking levels of essential nutrients, vitamin D, etc. This helps me tailor doses based on what my body actually needs. I aim to get my nutrients through a balanced diet first and choose my supplements from there. If you want to try a blood test, I have a discount code MATT10 for 10% off.

Questions?

I'm always here to help if you need some questions answering. Take a look at some more blogs to learn more!