💊 Vitamins

Essential fat-soluble vitamin produced by the skin in response to sunlight. Widespread deficiency in the UK, especially during winter months.

1,000-4,000 IU daily

Essential for nerve function, red blood cell production, and DNA synthesis. Deficiency common in vegans, vegetarians, and older adults.

500-1,000mcg daily

Essential water-soluble vitamin and antioxidant. Supports immune function, collagen production, and iron absorption. Cannot be stored by the body — needs daily intake.

500-1,000mg daily

Fat-soluble vitamin critical for calcium metabolism. Directs calcium to bones and teeth while keeping it out of arteries. Often deficient in Western diets.

100-200mcg MK-7 daily

Essential coenzyme for cellular energy production. Natural levels decline with age. Particularly important for heart health and anyone taking statins.

100-200mg ubiquinol daily

Vitamin A is a fat-soluble essential nutrient crucial for vision, immune function, and skin health. It exists in two forms: retinol (preformed vitamin A from animal sources) and provitamin A carotenoids (beta-carotene from plants). Adequate intake supports cellular differentiation, antioxidant defence, and reproductive health.

700–900 mcg RAE daily (adults)

Vitamin E is a fat-soluble antioxidant that protects cells from oxidative damage and supports immune function. It encompasses eight naturally occurring compounds, with alpha-tocopherol being the most biologically active form in humans.

15-30 mg (22-45 IU) daily for adults

Vitamin B6 (pyridoxine) is an essential water-soluble vitamin critical for amino acid metabolism, neurotransmitter synthesis, and immune function. It plays a vital role in energy production and haemoglobin formation, making it fundamental to neurological and cardiovascular health.

1.3–2.0 mg daily for adults

Folate is an essential B vitamin crucial for DNA synthesis, cell division, and methylation reactions. It plays a vital role in homocysteine metabolism and is particularly important during pregnancy for foetal neural development. Adequate folate status supports cognitive function, mood regulation, and cardiovascular health.

400-800 mcg daily for adults

Alpha-lipoic acid (ALA) is a naturally occurring compound that functions as a powerful antioxidant and cofactor in cellular energy metabolism. It has been extensively studied for its potential benefits in managing blood sugar levels, neuropathic pain, and oxidative stress-related conditions.

300-600 mg daily in divided doses

Spirulina is a nutrient-dense blue-green algae rich in protein, B vitamins, and antioxidants. It has been traditionally used for centuries and is recognised as a complete protein source containing all essential amino acids.

1-3 grams daily

Thiamine is an essential water-soluble B vitamin crucial for converting carbohydrates into energy and supporting nervous system function. It plays a vital role in nerve signal transmission, muscle contraction, and brain development.

1.1-1.2 mg daily for adults

Riboflavin is an essential B-vitamin that serves as a coenzyme in energy metabolism and antioxidant defence. It plays a critical role in converting carbohydrates, fats, and proteins into usable energy whilst supporting cellular health and nervous system function.

1.1–1.6 mg daily

Vitamin B3, also known as niacin or nicotinic acid, is an essential water-soluble B vitamin crucial for energy metabolism and DNA repair. It plays a vital role in converting food into usable energy and supports cardiovascular and neurological health. Niacin is naturally found in meat, fish, nuts, and whole grains.

14-16 mg daily

Pantothenic acid is an essential B vitamin that plays a critical role in energy metabolism and the synthesis of coenzyme A (CoA), which is vital for numerous biochemical pathways. It supports adrenal function, stress response, and the production of hormones and neurotransmitters. B5 is found widely in foods, and deficiency is rare in populations with adequate nutrition.

5-10 mg daily

Biotin is a water-soluble B-vitamin essential for energy metabolism and the synthesis of fatty acids, amino acids and glucose. It supports the health of hair, skin, and nails whilst playing a crucial role in keratin production. Biotin is also involved in gene regulation and cell signalling.

2.5-5 mg daily

Choline is an essential nutrient required for brain development, neurological function, and liver health. It serves as a precursor to acetylcholine, a crucial neurotransmitter, and plays a vital role in methylation reactions throughout the body. Most individuals obtain adequate amounts through diet, though supplementation may benefit cognitive function and athletic performance.

500–2,000 mg daily

Krill oil is a marine supplement derived from Antarctic krill, small crustaceans rich in omega-3 fatty acids, particularly EPA and DHA. It contains astaxanthin, a potent antioxidant, and phospholipid-bound omega-3s which may enhance absorption compared to fish oil. Commonly used to support cardiovascular health, joint function, and cognitive performance.

1,000–3,000 mg daily

Colostrum is the nutrient-dense fluid secreted by mammals immediately after birth, rich in immunoglobulins, growth factors, and antimicrobial compounds. It supports immune function, gut health, and may enhance athletic performance and recovery. Commonly sourced from bovine colostrum for supplementation.

1-5g daily

Vitamin B5 is an essential water-soluble vitamin crucial for energy metabolism and the synthesis of coenzyme A, which is involved in hundreds of enzymatic reactions. It plays a vital role in hormone and cholesterol production, making it fundamental for overall metabolic health. B5 deficiency is rare in developed countries due to its widespread presence in foods.

5-10 mg daily

Biotin, also known as vitamin B7, is a water-soluble B-complex vitamin essential for energy metabolism and the health of hair, skin, and nails. It functions as a coenzyme in carbohydrate, fat, and protein metabolism. Biotin deficiency is rare in developed countries but supplementation may benefit those with brittle nails or hair loss.

2.5 mg (2,500 mcg) daily

Lutein is a carotenoid antioxidant found naturally in leafy greens that accumulates in the macula of the eye, providing protection against age-related macular degeneration and oxidative stress. It works synergistically with zeaxanthin to filter harmful blue light and reduce glare sensitivity. Clinical evidence supports its role in maintaining eye health and visual function, particularly in older adults.

10-20 mg daily

D-Ribose is a five-carbon sugar that plays a crucial role in ATP synthesis and energy production within cells. It is primarily used as a supplement to support heart health, muscle recovery, and conditions affecting cellular energy metabolism.

5-15 grams daily

R-Alpha Lipoic Acid is the biologically active form of alpha-lipoic acid, a powerful antioxidant that supports mitochondrial function and metabolic health. It plays a crucial role in energy production and helps protect cells from oxidative damage. This form is more potent than the standard racemic mixture, offering enhanced bioavailability and efficacy.

100-200 mg daily

Zeaxanthin is a carotenoid antioxidant naturally found in the macula of the eye, where it protects against age-related macular degeneration and oxidative damage. It works synergistically with lutein to filter harmful blue light and maintain visual health throughout ageing.

6-20 mg daily

Beta-carotene is a fat-soluble carotenoid that the body converts to vitamin A as needed. It functions as a potent antioxidant and supports eye health, immune function, and skin protection.

3-6 mg daily

Wheat germ oil is a nutrient-dense oil extracted from the germ of wheat kernels, rich in vitamin E, B vitamins, and essential fatty acids. It has been traditionally used to support cardiovascular health, immune function, and skin health due to its potent antioxidant profile.

1-2 teaspoons (5-10 ml) daily

Lecithin is a phospholipid compound found naturally in many foods and synthesised by the body, playing a crucial role in cell membrane structure and function. It is commonly used as a dietary supplement to support cognitive function, liver health, and cardiovascular wellbeing. Lecithin is generally well-tolerated and recognised as safe by regulatory authorities.

1,200–2,400 mg daily

Inositol is a naturally occurring carbohydrate compound found in cell membranes, playing a crucial role in cellular signalling and insulin sensitivity. It is particularly effective for managing PCOS and metabolic health, with growing evidence supporting its cognitive and mood-related benefits.

2-4g daily

Vitamin K2 MK-4 is a fat-soluble vitamin essential for bone mineralisation, cardiovascular health, and protein activation. It works synergistically with vitamin D and calcium to support skeletal integrity and arterial flexibility. MK-4 is the primary form of K2 found in animal-derived foods and is readily utilised by the body.

45-180 mcg daily

Vitamin E is a fat-soluble antioxidant that protects cells from oxidative damage and supports immune function. Mixed tocopherols provide a broader spectrum of activity than alpha-tocopherol alone, with alpha, beta, gamma, and delta variants working synergistically. It plays crucial roles in neurological health, cardiovascular protection, and maintaining healthy skin.

400-800 IU daily

A group of eight essential water-soluble vitamins that work synergistically to support energy metabolism, nervous system function, and cellular health. B complex supplements typically contain thiamine (B1), riboflavine (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9), and cobalamin (B12).

25-50 mg per B vitamin (varies by individual B vitamin)

DHA (docosahexaenoic acid) is an omega-3 polyunsaturated fatty acid primarily derived from fish oil, essential for brain and eye health, with extensive clinical research supporting cognitive and cardiovascular benefits.

250-500 mg daily

Algal DHA is a plant-based omega-3 fatty acid derived from microalgae, offering a vegetarian and vegan alternative to fish oil. It supports cardiovascular, cognitive, and eye health through docosahexaenoic acid supplementation.

200-300 mg daily

A marine supplement combining krill oil (rich in omega-3 phospholipids) with astaxanthin, a potent carotenoid antioxidant derived from Antarctic krill. This combination offers synergistic cardiovascular and anti-inflammatory benefits.

1,000-2,000 mg daily

Chondroitin MSM Complex combines chondroitin sulphate and methylsulphonylmethane (MSM) to support joint health and cartilage integrity. This combination is commonly used to reduce joint discomfort and promote mobility, particularly in ageing populations.

Chondroitin 800-1200 mg daily; MSM 1000-3000 mg daily

The Omega-3 Index Test is a blood test that measures the percentage of omega-3 fatty acids (EPA and DHA) in red blood cell membranes. It provides a personalised assessment of your omega-3 status and cardiovascular risk profile. Results guide optimal supplementation and dietary adjustments.

Single blood draw test (no supplement dosing)

Liposomal vitamin C is a stabilised form of ascorbic acid encapsulated in phospholipid liposomes for enhanced absorption. This delivery method bypasses typical digestive limitations, potentially offering superior bioavailability compared to standard vitamin C supplements.

500-1000mg daily

Hyaluronic acid is a naturally occurring polysaccharide found in connective tissues that helps retain moisture and support skin hydration from within. Oral supplementation aims to improve skin elasticity, joint lubrication, and overall skin appearance by increasing systemic hyaluronic acid levels.

50-200 mg daily

Biotin (Vitamin B7) is an essential B-complex vitamin crucial for keratin production and healthy hair, skin, and nails. This high-potency 10000mcg dose supports energy metabolism and may improve brittle nails and hair strength. Well-tolerated with minimal side effects at this supplemental level.

2500-10000mcg daily

Vitamin E d-Alpha is the most biologically active form of vitamin E, a potent fat-soluble antioxidant that protects cells from oxidative damage. It plays a crucial role in immune function, neurological health, and cardiovascular protection.

400 IU (268 mg) daily

DIM (diindolylmethane) is a compound derived from cruciferous vegetables that supports oestrogen metabolism and hormonal balance. At 200mg, it provides a moderate dose commonly used for hormone-related health concerns. It works by promoting the conversion of oestrogen into beneficial metabolites.

100-200mg daily

Myo-inositol is a naturally occurring isomer of inositol, a pseudovitamin involved in cellular signalling and insulin sensitivity. It plays a crucial role in regulating blood glucose metabolism and reproductive health, particularly in women with PCOS. Widely researched for its metabolic and hormonal benefits with a strong safety profile.

2-4 grams daily in divided doses

D-Chiro-Inositol is a naturally occurring isomer of inositol, a pseudo-vitamin found in foods and synthesised by the body. It plays a crucial role in insulin signalling and glucose metabolism, making it particularly valuable for metabolic health. Research suggests it may benefit those with insulin resistance and polycystic ovary syndrome (PCOS).

500–1,200 mg daily

Lutein is a carotenoid antioxidant found naturally in leafy greens that accumulates in the macula of the eye. A 20mg dose supports eye health, particularly macular pigment density and protection against age-related macular degeneration. It may also provide antioxidant support for skin and cognitive health.

10-20mg daily

Zeaxanthin is a carotenoid antioxidant concentrated in the macula of the eye, crucial for protecting vision from age-related degeneration. This 4mg dose supports ocular health and may reduce the risk of macular degeneration when combined with other antioxidants.

2-4mg daily

Ubiquinol is the reduced, active form of Coenzyme Q10 that plays a crucial role in cellular energy production and antioxidant defence. At 200mg, this dosage targets cardiovascular health, mitochondrial function, and age-related decline in CoQ10 levels.

100-200mg daily

D-Ribose is a five-carbon sugar that plays a crucial role in ATP (adenosine triphosphate) synthesis, the primary energy molecule in cells. It is commonly used to support cellular energy production, particularly in individuals with chronic fatigue or those engaging in intense physical activity. Research suggests potential benefits for exercise recovery and mitochondrial function.

5-10g daily

Desiccated beef liver is freeze-dried or dehydrated whole bovine liver offered in capsule form — effectively nose-to-tail nutrition in supplement format. It is championed by the ancestral health and carnivore diet communities as a natural multivitamin, providing highly bioavailable retinol (preformed vitamin A), heme iron, B12, copper, folate, and CoQ10 in a whole-food matrix. It avoids the synthetic forms and fillers found in conventional multivitamins.

3,000-6,000mg daily (6-12 capsules)