🌿 The Essential Supplements I Recommend: A Practitioner’s Guide to Supporting Your Health Journey
Why The Quality of Your Supplements Matter
As an osteopath specialising in women’s health, baby care, and lymphatic support here in Ilford, I’m often asked: “Which supplements do you actually recommend?”
While I always emphasise that a nutrient-rich diet, movement, and hands-on treatment come first, supplements can be powerful tools especially during key life stages like pregnancy, hormonal imbalance, postnatal recovery, or infant development. However, the quality, ingredients, ethos and third party testing of supplements is crucial when deciding you need that extra boost from taking them.
After years of clinical experience and seeing what truly works, finding supplements without all the nasty fillers, bulking agents and unneccesary ingredients wasn't an easy task but many of these I have tried and tested myself if not researched into to make sure they are the best and most bioavailable for you. Whether for managing PCOS, easing postnatal fatigue, or helping babies with colic, here are the supplements I trust and recommend most.
🌸 Essential Supplements for Women’s Hormonal Health
Omega-3 Fatty Acids
Why I recommend it: Essential for reducing inflammation, supporting hormone production, and managing conditions like PCOS and endometriosis. I've seen remarkable improvements in period pain and cycle regulation with consistent use.
What to look for: 1000mg+ EPA/DHA, molecularly distilled for purity.
My preferred brand: Click here to view
Magnesium Glycinate
Why I recommend it: Crucial for muscle relaxation, stress management, and hormone regulation. Nearly every woman I treat is deficient, especially those dealing with period pain, anxiety, or sleep issues.
Dosage: 200–400mg before bed
My preferred brand: Click here to view
Vitamin D3 with K2
Why I recommend it: Most people in the UK are deficient. This supports immune health, bone strength, and mood with K2 to ensure proper calcium absorption.
Dosage: 2000–4000 IU (based on test results)
My preferred brand: Click here to view
Inositol
Why I recommend it: Especially effective for PCOS by improving insulin sensitivity, lowering testosterone, and supporting regular cycles.
My preferred brand: Click here to view Why I recommend it: A powerful herb for blood sugar support, especially for women with insulin resistance and PCOS. It improves metabolism and reduces inflammation. Dosage: 500mg with meals, 2–3x/day My preferred brand: Click here to view Why I recommend it: Prepares the body for a healthy pregnancy and recovery, even before conception. What to look for: Folate (not folic acid), choline, iodine, iron, and activated B-vitamins My preferred brand: Click here to view Why I recommend them: Great for tissue healing, skin elasticity, and core support after birth especially post C-section or with diastasis. Dosage: 10–20g daily My preferred brand: Click here to view Why I recommend it: Well absorbed and gentle on the gut, this is my go-to for rebuilding iron post-birth. My preferred brand: Click here to view Why I recommend it: A gentle, research backed option for supporting mood, especially postnatal depression or anxiety. Dosage: 30mg/day My preferred brand: Click here to view Why I recommend them: Essential for gut and immune development especially helpful for colic, reflux, or after antibiotics. Use for: C-section babies, colic, slow digestion, skin issues My preferred brand: Click here to view Note: Always consult your baby’s healthcare provider before introducing supplements. Why I recommend it: Supports lymphatic function and tissue healing especially if you’re receiving lymphatic drainage and have a weakened immune system. Dosage: 1000mg daily My preferred brand: Click here to view Why I recommend it: Herbs like red root, cleavers, calendula, and echinacea can support natural detox, improve lymph flow, and reduce congestion. Why I recommend it: Natural antihistamine and anti-inflammatory blend that supports allergies, inflammation, and lymphatic drainage. Dosage: 500mg twice daily, away from food My preferred brand: Click here to view Why I recommend them: Gut health influences immunity, hormones, and skin. I often use this with clients who have bloating, thrush, or IBS. Look for: 10+ billion CFU, multi-strain, refrigerated for potency My preferred brand: Click here to view Why I recommend it: Balances hormone levels in perimenopause and menopause. Great for mood swings, breast tenderness, irregular cycles, and sleep. Dosage: 400–1000mg in the morning My preferred brand: Click here to view Why I recommend it: Rich in GLA, it soothes breast tenderness, mood changes, and skin dryness. My preferred brand: Click here to view Why I recommend it: Highly effective for hot flashes and night sweats. Dosage: 280mg/day My preferred brand: Click here to view Why I recommend it: Essential for bone health and calming the nervous system during this transition. Dosage: 1000mg calcium + 400mg magnesium My preferred brand: Click here to view Why I recommend it: Stress depletes B vitamins, this supports energy, mood, and focus. My preferred brand: Click here to view Why I recommend them: Helpful for women experiencing long-term stress, hormonal imbalance, or adrenal fatigue. My preferred brand: Click here to view At Refine Osteopathy and Wellbeing, supplements are never a standalone recommendation. They’re part of a complete, personalised care plan that includes manual therapy, nutritional guidance, and practical lifestyle shifts. In clinic, I often see: I only recommend professional-grade supplements I trust and have seen work in practice. If you're unsure which supplements are right for your needs, whether hormonal, postnatal, immune related or for your baby, I'd love to support you at my Ilford clinic. 📍 Based in Ilford, North-East London – in-person consultations available Disclaimer: This blog contains affiliate links. If you purchase via them, I may receive a small commission at no extra cost to you. I only recommend what I genuinely use in clinic. This article is for education only and not a substitute for medical advice. Always consult a healthcare professional before starting new supplements.Berberine
Note: Always check for interactions before use.🤰 Pregnancy and Postnatal Recovery Support
Prenatal Multivitamin
Collagen Peptides
Iron Bisglycinate
Saffron Extract
Note: Always consult before use if breastfeeding or on medication.👶 Baby Digestive & Immune Support
Baby Probiotics
Strains to look for: Lactobacillus reuteri and Bifidobacterium infantis💧 Lymphatic and Immune Support for Adults
Vitamin C with Bioflavonoids
Herbal Lymphatic Support
Quercetin + Bromelain
Adult Probiotics
🌙 Menopause & Perimenopause Support
Vitex (Chaste Tree Berry)
Evening Primrose Oil
Sage Extract
Calcium + Magnesium
🌿 General Wellness & Stress Support
B-Complex
Adaptogens (Ashwagandha, Rhodiola)
👐 How I Use Supplements in My Treatment Plans
Things to Know Before Starting
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