Even though its always best to get your nutrients from food, sometimes you do need to get some supplements in!

There are actually some nutrients that we don’t get enough which are critical to optimal health and wellness, especially as we age.

Below are my three must have vitamins – yes, I do actually take these three!

Vitamin D

If you live in the UK, the chances are you are low in vitamin D. It’s the “sunshine vitamin” and unfortunately there just isn’t enough of the yellow stuff (sunshine) in good Old Blighty! (And even when there is, we slap on high protection sun screen!)

Vitamin D is very important for everyone but especially peri menopausal women because it protects our bones.

Vitamin D helps our body absorb and keep the calcium we get from our food and drinks. And we all know that calcium is one of the main things our bones are made of.

And here’s a little less known fact – people who get enough vitamin D tend to fall less frequently – I know, even though it sounds a little bit bonkers, Vitamin D can help your bones stay strong, there fore you are less likely to fall!


Magnesium is an essential mineral.

As with vitamin D it’s really common for us to just not get enough. Even the 320mg per day!

Low levels of magnesium have been linked to high blood pressure, diabetes, low bone density, and even migraines.

Magnesium is found in so many healthy whole foods like beans, nuts, seeds and green leafy vegetables. In fact, the magnesium element in plants is actually what causes green plants to be green and most of us just don’t get enough greens into our bodies on a regular basis. (Do you see now where I’m going with this?)

Magnesium is a really common supplement and you can often find it added to multivitamins, so if you’re not wanting to take magnesium on it’s own, get yourself a potent multi vit to cover all aspects.


We’ve all heard that we need to get more omega-3 essential fatty acids, right? They’re good for our hearts, brains, and help to reduce inflammation.

These are all good things when it comes to our health and wellness, but not all of us are ready, willing, and able to eat fish three times per week!

Omega-3 supplements can be found in forms of flax oil, algae oil, fish oil, krill oil and the delicious (!) cod liver oil!!

If you choose to take cod liver oil,  just remember that it also contains vitamin D, so check your labels to know how much you’re taking.

Just remember to always read the labels to see if there are warnings that would make them inappropriate for you. And, of course if you have any medical conditions or take medications or other supplements it’s always a good idea to speak with your doctor before starting anything new.

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