🌿 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.
Dosage: 2–4g/day, ideally in a 40:1 ratio of myo-inositol to D-chiro-inositol
My preferred brand: Click here to view
Berberine
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
Note: Always check for interactions before use.
My preferred brand: Click here to view
🤰 Pregnancy and Postnatal Recovery Support
Prenatal Multivitamin
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
Collagen Peptides
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
Iron Bisglycinate
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
Saffron Extract
Why I recommend it: A gentle, research backed option for supporting mood, especially postnatal depression or anxiety.
Dosage: 30mg/day
Note: Always consult before use if breastfeeding or on medication.
My preferred brand: Click here to view
👶 Baby Digestive & Immune Support
Baby Probiotics
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
Strains to look for: Lactobacillus reuteri and Bifidobacterium infantis
My preferred brand: Click here to view
Note: Always consult your baby’s healthcare provider before introducing supplements.
💧 Lymphatic and Immune Support for Adults
Vitamin C with Bioflavonoids
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
Herbal Lymphatic Support
Why I recommend it: Herbs like red root, cleavers, calendula, and echinacea can support natural detox, improve lymph flow, and reduce congestion.
Quercetin + Bromelain
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
Adult Probiotics
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
🌙 Menopause & Perimenopause Support
Vitex (Chaste Tree Berry)
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
Use code REFINEOSTEOANDWELLBEING for 15% offEvening Primrose Oil
Why I recommend it: Rich in GLA, it soothes breast tenderness, mood changes, and skin dryness.
My preferred brand: Click here to view
Use code REFINEOSTEOANDWELLBEING for 15% offSage Extract
Why I recommend it: Highly effective for hot flashes and night sweats.
Dosage: 280mg/day
p>My preferred brand: Click here to viewCalcium + Magnesium
Why I recommend it: Essential for bone health and calming the nervous system during this transition.
Dosage: 1000mg calcium + 400mg magnesium
p>My preferred brand: Click here to view🌿 General Wellness & Stress Support
B-Complex
Why I recommend it: Stress depletes B vitamins, this supports energy, mood, and focus.
p>My preferred brand: Click here to viewAdaptogens (Ashwagandha, Rhodiola)
Why I recommend them: Helpful for women experiencing long-term stress, hormonal imbalance, or adrenal fatigue.
p>My preferred brand: Click here to view👐 How I Use Supplements in My Treatment Plans
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:
- Endometriosis + omega-3 & magnesium → reduced pain, more regular cycles
- Postnatal care + collagen & iron → quicker healing, improved mood
- Colicky babies + cranial osteopathy & probiotics → reduced discomfort, improved sleep
I only recommend professional-grade supplements I trust and have seen work in practice.
Things to Know Before Starting
- Quality matters: Always choose pharmaceutical-grade or practitioner-trusted brands.
- Timing counts: Some work best at night, some with food.
- One size doesn’t fit all: Tailoring your routine gives the best results.
- Always check first: Especially if pregnant, breastfeeding, or taking medications.
Ready to Get Personalised Support?
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.
