Totally lost

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I'm getting so confused trying to find definitive info on this... I'm trying to improve my diet and have started looking at supplements and ways to improve it. BMI is 22 so not weight loss, but looking to take care of my body more.

I'm getting lost between collagen, Ashwagandha, magnesium, spirulina, probiotics, ones that make a difference, ones that don't!

I take a multi-vitamin, I'm prone to anxiety, late 30s but no health issues, but looking to start making healthier changes as I move into middle age.

Does anyone have a science backed daily routine they can recommend? Any brands they know work?

Do you have any particular concerns , every one of those is for different things , Ashwagandha I found completely useless though. British supplements brand are decent.

Probiotics are not thought to be as good as just eating a wide range of plants each week (including spices and herbs, nuts and seeds) with fermented foods (yogurt, kefir, saukraut, ground coffee, dark chocolate etc) and having those across the day.

Lots of different sorts of Fibre, mostly veg, plus foods with a range of naturally occurring bacteria is supposed to be the best way forward. Whole grains etc

Have a listen to Zoe and Mark
Hyman podcasts .. they're amazing and a great place to start

A basic multi vitamin is good.

Some people find higher doses of b vitamin complexes helpful.

I take extra magnesium glycinate and 15 mg zinc at night to help sleep.

Agree Zoe podcasts are brilliant. I've learnt so much

Eg coffee drinkers have a unique type of stomach bacteria - and decaf ground is almost as good.

Tim is anti supplements but I'm hypothyroid and find there are some I have to take.

I have inattentive ADHD so I'm always exhausted. I take iron, magnesium and B12 for energy and they help a lot but you might not need that.
Not in a rude way but you sound like you want to do something just for the sake of making yourself feel like you're doing something. I get like that a lot.
Could you take a vitamin test to see if you're lacking in anything? If you're working on your diet then you really shouldn't need any additional supplements on top of a balanced diet. It'll all just come out as very expensive wee lol.
Maybe some exercise would be helpful, could you join a yoga club?
My Nana is 96 and still on top of the world. She's spent her life eating clean and doing yoga but religiously takes cod liver oil too!
X

I suppose the anxiety is something I'd like to get more on top of, and it's interesting you didn't find ashwaganda helpful, thank you.

Thank you, I was about to waste my money on some probiotics!

Zoe the brand and Dr Mark Hyman? Found them, will take a listen! Thank you

Well this is good news as I love coffee!

I have heard good things about magnesium for anxiety and sleep, so I think this is worth a go, thank you!

I have ADHD as well and my current pre-occupation is my health 😂I have friends who are using spirulina in their morning smoothie, chia seeds on their porridge, RHEAL supplements, home made kombucha and so on. So I did my usual obsessive thing of looking into it, to see what to buy and just felt very overwhelmed! Thanks for your advice on the supplements!

You can just do it through diet

The Zoe episode on recovery after anti biotics is good

As is the one on menopause as it looks at how 30 % of symptoms can be tackled through diet alone.

I would always soak chia to make chia porridge as can irritate some people!

It's just Mediterranean diet "plus", which is plus berries, beans, nuts and seeds. And the fermented things.