If you’re over 30 and wondering where to begin with supplements, start here. These four essentials form the foundation I recommend for almost everyone:
Magnesium, Omega-3, a high-quality Multivitamin & Mineral, and Vitamin D₃ with K₂.
Think of them as your baseline, filling nutritional gaps, supporting energy and recovery, and laying the groundwork for long-term health.
The most common deficiency (and why form matters).
In the UK, most adults don’t reach even the modest NHS target of 270–300 mg/day. Low magnesium is tied to fatigue, poor sleep, cramps, mood issues, and higher chronic disease risk.
Magnesium is essential for over 300 processes in the body, energy (ATP) production, nerve and muscle function, blood pressure regulation, bone health, and DNA synthesis. When you’re deficient, you’ll often feel flat, restless, or unable to wind down at night.
Why bisglycinate or threonate?
These forms are highly absorbable and gentle on digestion, unlike oxide or citrate which commonly cause stomach upset. Threonate also appears to cross into the brain more effectively, supporting cognitive function.
When to take it?
Best taken in the evening (about an hour before bed) or post-workout to aid muscle recovery and promote deeper sleep. Nearly all my clients notice better recovery and improved rest when they make this change.
Why it’s non-negotiable and what Japan can teach us.
Omega-3 fatty acids (EPA and DHA) support heart health, brain function, joint comfort, and longevity. Higher levels are linked to lower triglycerides and reduced cardiovascular risk.
Take Japan as an example: their traditional fish-rich diet is thought to contribute to their world-leading life expectancy. In contrast, Western diets are usually deficient.
One large trial found that just 1 g of omega-3 daily slowed signs of biological ageing over three years. In short: fish oil isn’t optional, it’s a cornerstone nutrient missing from most modern diets.
Not just for “not getting sick” for actually thriving.
Even with a solid diet, many people over 30 fall short on essentials like iodine, zinc, B-vitamins, selenium, vitamin C, magnesium, and trace minerals.
The problem? High-street multivitamins are usually dosed at bare minimum levels, enough to avoid deficiency, but not enough to optimise performance and wellbeing.
That’s why I recommend a sport-grade multi designed for active, high-performing people. These provide meaningful doses of bioavailable nutrients in absorbable forms, helping your body function at its best, not just scrape by.
Because sunshine is scarce and calcium needs direction.
In the UK, sunlight is too weak for much of the year to maintain healthy vitamin D levels, and food sources are limited. That’s why supplementation is essential for most people.
Vitamin D is vital for immunity, mood, bone health, and hormone balance.
But here’s the key: Vitamin D₃ works best with Vitamin K₂. Specifically MK-7, which helps guide calcium into bones and teeth, rather than soft tissues and arteries. Without K₂, higher D₃ intake can cause calcium to circulate in the wrong places. Taken together, they’re far more effective.
If you’re unsure where to start with supplements, the Energise Big 4 give you a rock-solid foundation:
* Magnesium (bisglycinate or threonate)
* Omega-3 (EPA/DHA fish oil)
* A premium multivitamin/mineral
* Vitamin D₃ + K₂
Together, they support energy, recovery, immunity, mood, bone health, and healthy ageing.
At Vitalise, we only carry brands that meet strict standards for purity, bioavailability, and performance, no fillers, no token doses, no shortcuts.
From here, you can tailor your stack, adding protein, joint support, gut health aids, or adaptogens depending on your goals. But nothing replaces this solid core.
You may think your diet is “good enough.” But after 30, small nutrient gaps accumulate and they show up as low energy, sluggish recovery, brain fog, or declining resilience.
The goal isn’t just to avoid illness, it’s to thrive: with sharper focus, better sleep, stronger bones, and long-term vitality.
Most people don’t realise that standard multis only cover the bare minimum. Or that magnesium threonate may support brain connectivity. Or that D₃ without K₂ leaves calcium mismanaged.
That’s why we do things differently at Vitalise: not only providing the highest-quality supplements, but also teaching you what truly supports your health, so you can live your best life.
Steve
