“If you’ve tried everything and nothing seems to work, your body isn’t the problem — it’s time to support it properly.“
Hello beautiful!
We will discuss how to choose the best supplements for weight loss that actually work, because God knows we’ve all wasted so much money on expensive, bright yellow pee.
Supplementation is such a popular topic, and it’s one that I am so passionate about.
We are going to delve deep into how to choose the best supplements for you and what to look out for when selecting supplements. There are a lot of really shit ones with terrible ingredients out there!
In a few minutes, you’ll know what to take, why to take them, what to avoid and where to get quality supplements from.
When Supplements Fail
There was a time when I was spending, on average, about £400 on supplements. Every single month. I thought I was doing the best for my body, health and hormones.
I was taking such a big cocktail of supps for all sorts of things…
Peri-menopause
Sleep
Gut healing
Energy
Skin
Building muscle
Joint health
Collagen pills
I had so many reminders on my phone that would ping at various times to remind me to take things, eventually I realised that I wasn’t actually feeling any better, in fact, I was probably feeling worse.
There’s so much incredible marketing out there that we are subjected to on a daily basis, from ads, social media, influencers, etc.
The promises of radical energy increase, fat burning, increasing metabolism, removing wrinkles, boosting libido, blah blah blah. Magic pills, “must-have” supplements, it’s just madness.
Health supplements are a multi-billion-pound industry. The marketing companies make us believe that if we’re not taking their rainbow dust, we’ll shrivel up into a husk.
When I look back at the time when I had Holland & Barratt in my kitchen cupboard, I didn’t have the basics of foundational health covered.
-I wasn’t getting enough sleep
-I wasn’t drinking enough water
-Not getting enough fresh air and sunlight
-I was stressed and not doing anything to actively deal with it.
-I wasn’t eating enough
-And I was drinking way too much coffee.
Supplement’s Can’t Fix Poor Health
What I found out was that there is no supplement on the planet that can override poor sleep, dehydration, nutrient deficiency and What I found out was that there is no supplement on the planet that can override poor sleep, dehydration, nutrient deficiency and chronicly elevated cortisol.
Now, I must tell you here that I LOVE supplements, I’m not saying we shouldn’t take them, but they should be used as an enhancement, a support to an already sound foundation, to supplement, not to replace.
I remember one of the most fascinating things I noticed was that when I stopped taking all the supplements, and started focusing on looking after my gut, taking time for myself to relax, making sleep a priority and getting outdoors.
I felt like someone turned the light switch on in my brain.
Basics First
Hyppocrates said:
“All health begins and ends in the gut”.
He was right. The moment I addressed my gut issues by eliminating the things that damage it (grains, stress, inflammation) and started giving my gut healing foods and re-populating the friendly bacteria.
EVERYTHING CHANGED.
No more:
Lose stools
Brain fog
Aching joints
Bloating
Fatigue
Why Poor Gut Health Leads to Weight Gain
If your body is not losing weight, it is not because it is “broken” —
It is because something deeper is out of balance.
And more often than not, that place is the gut.
Your gut is not just responsible for digestion.
It is the command centre for metabolism, hormones, inflammation, and even your cravings.
So when gut function is impaired, your body is no longer in a state where releasing fat feels safe or supported.
Instead… it holds on.
Here’s what happens when the gut is out of balance:
1. Nutrient Absorption Is Compromised
Even if you are eating well, a damaged or imbalanced gut cannot properly absorb nutrients.
This leads to:
- Constant hunger
- Low energy
- Cravings for sugar and quick energy
Your body is essentially saying:
“I’m not getting what I need.”
So it drives you to eat more — not out of lack of willpower, but out of biological need.
2. Blood Sugar Becomes Unstable
Poor gut health affects how your body processes carbohydrates and regulates blood sugar.
This can lead to:
- Energy crashes
- Increased fat storage
- Strong cravings (especially sugar)
When blood sugar is unstable, the body is far more likely to store fat rather than burn it. Not what we want!
3. Inflammation Increases
An unhealthy gut can lead to chronic, low-grade inflammation in the body.
Inflammation:
- Slows metabolism
- Disrupts fat-burning pathways
- Signals the body to hold on to weight as a form of protection
The body does not release fat easily when it feels inflamed or under threat.
4. Hormones Become Dysregulated
Your gut plays a major role in regulating key hormones involved in weight, including:
- Insulin (fat storage)
- Cortisol (stress hormone)
- Leptin & Ghrelin (hunger and fullness signals)
- Estrogen (especially important for women over 40)
When the gut is out of balance, these hormones become disrupted, making fat loss feel harder, slower, or even impossible.
5. Cravings and Emotional Eating Increase
The gut and brain are deeply connected (often referred to as the gut-brain axis).
When your gut bacteria are imbalanced:
- You crave more sugar and processed foods
- Your mood can drop (I used to have my own mood swing in the back garden!)
- Emotional eating becomes more likely
Certain bacteria literally drive cravings to feed themselves.
So again — this isn’t a lack of discipline.
It’s biology.
6. Detoxification Slows Down
Your gut is a key pathway for eliminating toxins and excess hormones from the body.
If digestion is sluggish:
- Toxins are reabsorbed
- Estrogen can recirculate (leading to weight gain, especially around the hips and stomach)
A body that cannot detox efficiently will often hold onto weight, no matter how much you exercise.
7. Metabolism Down-Regulates
When the gut is stressed, inflamed, or under-functioning, the body shifts into a more protective state.
This means:
- Slower metabolism
- Lower energy output
- Increased fat storage
Because from the body’s perspective, it is not safe to utilise fat stores as energy — it is trying to survive.
The Deeper Truth
Weight loss is not something you force.
It is something your body allows.
And your body will only allow it when it feels:
- Nourished
- Safe
- Balanced
- Supported
This is why gut health is not just a factor in weight loss…
It is the foundation.
So what are the basics? What does the body actually need to be in balance and thrive?
- Oxygen
- Water
- Rest
- Movement
- Nutrients
- Sunlight
These are also known as ‘The 6 Doctors’.
Once these are covered, the need for loads of supplements diminishes. Then it’s a case of gently filling some nutrient gaps and enhancing gut health strategically.
I went deeper into the foundations of health and ‘The 6 Doctors’ in this post:
How To Lose Weight Naturally – 7 Steps (The Real Foundations)
The foundational Supplements
These are the things that I believe we ALL need, just by way of being human.
Probiotics
Probiotics are beneficial bacteria that live in your gut and support your digestive system, immune health, and overall well-being. The gut, brain, endocrine system and skin are all connected to the gut.
Why?
Your gut is at the centre of your health — it influences everything from digestion and bloating to mood, skin, immunity, and even weight regulation.
When your gut bacteria are out of balance, you may experience:
- Bloating and discomfort
- Sugar cravings
- Low mood or anxiety
- Difficulty losing weight
Supporting your gut with probiotics helps restore balance, allowing your body to absorb nutrients properly, reduce inflammation, and feel lighter and more energised.
How:
I used to take capsules, which I sometimes still do, but after extensive research, personal trial and error, I have found that obtaining probiotics and prebiotics through food is superior.
Food:
- Include fermented foods like sauerkraut, kimchi and Goat’s milk kefir (I personally can’t digest cow’s milk well and feel better on Goat. If you can tolerate Cow, then by all means go for it.
- Choose a high-quality, multi-strain probiotic supplement. I will use capsules when I’m away from home. My favourite company is British Supplements. The founder Chris, is an incredible man who does so much for the health industry. He’s a seriously no BS kinda guy, calls out big pharma and just generally speaks the truth giving zero F@*ks about being “cancelled”.
- Consistency is key — small daily support makes a big difference over time.
Bone Broth
Bone broth is a nutrient-rich liquid made by simmering animal bones (I use Chicken most often, but beef bones are great also), releasing collagen, amino acids, and minerals.
Why?
Bone broth is deeply nourishing and supports:
- Gut healing and digestion
- Skin elasticity and glow (collagen support)
- Joint health
- Immune function
It’s especially powerful for women working on healing their gut, reducing bloating, or improving skin and overall vitality.
How:
- Drink a warm cup daily, especially in the morning; you can have one in the evening too. I do both!
- Use as a base for soups, stews, or cooking in general
- Choose high-quality, organic meat/carcass to make your own at home or choose organic companies like Hunter & Gather.
I promise I’ll make a step-by-step ‘How to make bone broth’ post soon, honestly, it’s so easy with a slow cooker.
Omega 3
Omega-3 fatty acids are essential fats that the body cannot produce on its own and must be obtained through diet and/or supplementation.
Why?
Omega-3s are incredibly important for:
- Reducing inflammation
- Supporting brain function and mood
- Balancing hormones
- Supporting heart health
- Aiding fat metabolism
For women, they play a powerful role in helping the body feel balanced, supported, and less inflamed, which is key for overall health and weight management.
How:
Take a high-quality fish oil supplement my favourites are from Phil Richards Performance and Aliment
Include foods like salmon, sardines, flaxseeds, and walnuts.
The problem with today’s fish supply is that it’s all farmed. For salmon to make Omega in their skin, they must eat their natural diet in nature, algae and plankton.
But when they are farmed, they feed them fish food in the form of pellets.
The salmon we buy in the supermarket doesn’t have high Omega-3 content. Sad but true.
Buy from your local fishmonger and ask him if it’s line-caught. When looking to buy fish from supermarkets, look to see if it has ‘Line-Caught’ on the back, if it does, you’re good to go.
Liposomal Vit C
Vitamin C is a powerful antioxidant that supports the immune system, skin health, and stress resilience.
Liposomal Vitamin C is a highly absorbable form, meaning your body can utilise it more effectively.
Why?
Vitamin C is essential for:
- Supporting your immune system
- Reducing inflammation
- Producing collagen (for skin, hair, and joints)
- Helping the body manage stress and cortisol
For women under stress, run down, or struggling with fatigue, Vitamin C becomes even more important. I believe it should be a staple for us daily.
For us to be able to make all types of collagen, the body needs Vit C. We can’t make it without it.
I stopped buying Collagen powders a long time ago and now just give my body the building blocks it needs to make its own. (Vit C & Bone Broth are a powerhouse duo for all things collagen-related).
It supports the body in feeling energised, resilient, and radiant from the inside out.
I take a beautiful Liposomal Vit C from ‘Mighty Kids‘, it’s one of the best out there.
How
- Take a liposomal form for maximum absorption
- Include Vitamin C-rich foods like citrus fruits, berries, peppers, and leafy greens.
Take daily, especially during periods of stress or low immunity. To be honest, if you take it daily, low immunity becomes less frequent anyway. Less illness, etc. You can increase the dose if you’re battling candida overgrowth or during specific times of stress that’s out of your control.
Liposomal Magnesium
Magnesium is a vital mineral involved in over 300 processes in the body, including muscle relaxation, sleep, and nervous system regulation.
Why?
Many women are unknowingly deficient in magnesium, especially if they experience:
- Poor sleep
- Stress or anxiety
- Muscle tension (cramps & restless legs)
- Hormonal imbalance
Magnesium helps to:
- Calm the nervous system
- Improve sleep quality
- Reduce cortisol (stress hormone)
- Support muscle recovery and relaxation
It is one of the most powerful nutrients for helping the body move out of stress mode and into healing mode. There are so many processes in the body that rely on the mineral magnesium. The last stat I read in a medical research paper said that over 60% of the UK population is magnesium-deficient.
The quality of our soil over the past 2 decades has gone to the dogs. It’s depleted of all nutrients because of all the chemicals they spray on crops, thus we don’t get the Mag we need through food alone anymore.
Supplementation, in my opinion, is a must.
How
- Take magnesium in the evening to support relaxation and sleep
- Choose highly absorbable forms (liposomal is my personal fav)
- Include foods like dark leafy greens, nuts, seeds, and dark chocolate
I love Liposomal Magnesium (teens & Adults) from Mighty Kids
Ingredients to Avoid in Supplements (What to Watch Out For)
Not all supplements are created equal.
In fact, many on the market are filled with cheap additives, unnecessary fillers, and even harmful ingredients that can place extra stress on the body — the very thing you’re trying to support.
When your goal is healing, balance, and weight loss, quality matters deeply.
Here’s what to look out for:
1. Artificial Colours & Dyes
Often listed as:
- FD&C Red 40
- Yellow 5 / Yellow 6
- Blue 1
Why avoid:
These are purely cosmetic and offer zero nutritional value.
They can contribute to:
- Inflammation
- Gut irritation
- Sensitivities in some individuals
Your body doesn’t need “pretty” supplements — it needs clean ones.
2. Magnesium Stearate
A very common additive used in capsules.
Why avoid:
It’s used as a flow agent in manufacturing (helps machines run smoothly), not to support your health.
In excess or poor-quality forms, it may:
- Interfere with nutrient absorption
- Irritate the gut lining
3. Titanium Dioxide
Used to make capsules appear bright white.
Why avoid:
- No health benefit
- Concerns around long-term safety and accumulation in the body
- Increasingly being removed from high-quality brands
4. Hydrogenated Oils
Sometimes used as fillers or stabilisers.
Why avoid:
These are inflammatory fats that can:
- Disrupt metabolism
- Negatively impact heart health
- Work against fat loss goals
5. Artificial Sweeteners
Often found in powders, gummies, or flavoured supplements:
- Aspartame
- Sucralose
- Saccharin
Why avoid:
These can:
- Disrupt gut bacteria
- Increase cravings (especially for sugar)
- Negatively affect insulin response
6. Excessive Fillers (e.g. Maltodextrin, Starch)
Why avoid:
Fillers are used to bulk out the product — not to benefit you.
Maltodextrin in particular:
- Spikes blood sugar
- Can disrupt gut health
- Adds unnecessary “empty” content
7. Silicon Dioxide
Used as an anti-caking agent.
Why be mindful:
While generally considered safe in small amounts, it:
- Has no nutritional benefit
- Is often a sign of lower-quality, mass-produced supplements
8. Gelatin (Non-Organic / Low Quality)
Found in capsule shells.
Why be selective:
- Often sourced from low-quality animal by-products
- May contain contaminants if not from a clean source
Opt for:
- Vegetable capsules (cellulose)
- Or high-quality, transparently sourced gelatin
9. “Proprietary Blends”
This isn’t an ingredient — but it’s a red flag.
Why avoid:
Brands hide exact ingredient amounts under this label.
This means:
- You don’t know what you’re actually getting
- Doses may be ineffective or unbalanced
Transparency = quality.
10. Synthetic Forms of Nutrients
Examples:
- Magnesium Oxide (poor absorption)
- Cyanocobalamin (synthetic B12)
Why avoid:
These are cheaper forms that:
- Are harder for the body to absorb
- Provide less benefit
Always look for bioavailable, high-quality forms.
If a supplement label looks long, complicated, and full of unrecognisable ingredients…
👉 It’s likely not supporting your body the way you think it is.
What to Look For Instead
I encourage you to choose:
- Minimal, clean ingredient lists
- High bioavailability (absorbable forms)
- Transparent labelling
- No unnecessary fillers or additives
Supplements should not burden your body.
They should support, nourish, and elevate it.
Final Thoughts
Imagine if you didn’t have to keep taking so many supplements and wasting so much money? Imagine if you could just focus on building strong foundational health and feel better than you do now, with all the supplements?!
Health isn’t built through taking pills; it’s created by understanding what our bodies really need to be able to thrive for us. When we understand the basics, everything else falls into place.
If, like me, you’re weight training, other supplements like protein powders can really help. I’m a huge fan of Hunter & Gather, the founders Amy & Jeff are so passionate, extremely dilligent and produce very high-quality supplements.
I have their Grass Fed Beef Protein Powder It’s really helped me in building a strong body, hitting my daily protein goals and it tastes amazing in smoothies. I love the fact that I know I’m consuming quality protein powder that’s so nourishing and natural. I spent years buying cheap powder, and I can really notice the difference.
If you are taking a supplement that has made a massive difference in your life and you couldn’t live without, I’d love to hear from you!
In Love, Health & Living with Simplicity,
