Supplements Decoded
Personalised Support Backed by Science
In a world flooded with supplements promising everything from better energy to disease prevention, it’s easy to feel overwhelmed. The truth? Some supplements are incredibly helpful — especially when guided by your personal lifestage and biology. Others may be unnecessary, or even harmful in excess.
The foundations of a nutritious, well-balanced diet, regular exercise and stress management are essential. This guide decodes the science behind key supplements, especially in the context of ageing and preventive health.
When it comes to supplements, more isn’t always better. High-dose, long-term use of some nutrients (like B6, iron, or vitamin A) can lead to toxicity or unwanted side effects.
It’s important to:
Match your supplements to your personal health profile and risk factors
Consider diet-first strategies
Check interactions with medications
A nutrigenomic test can provide useful insights to guide your nutritional intake to suit your genetic profile.
Supplements & Ageing
As we age, certain nutrients become harder to absorb or are more important for cellular repair and protection.
Here are some emerging players with promising evidence:
Resveratrol – Found in grapes and red wine, this polyphenol has antioxidant and anti-inflammatory properties. Research suggests it may help with cardiovascular health, insulin sensitivity, and cellular ageing, though more human studies are needed.
Lycopene – This red pigment from tomatoes may protect against oxidative stress, support prostate health, and promote skin resilience, especially when combined with other antioxidants.
CoQ10 – Often used for energy support, particularly in older adults or those on cholesterol lowering tablets which may reduce natural CoQ10 levels.
Vitamin D – A crucial vitamin our skin produces when exposed to the sun. Remembering that safe sun exposure to reduce risk of skin damage and cancers is also important.
Vitamin D is crucial for bone health, immune function, and potentially mood regulation. Many Australians living in the southern states and/or with darker skin are deficient, especially in winter.
Magnesium
Magnesium is a very important for nutrient for bone, cardiovascular health and blood sugar control. How much you need varies between genders and at different life stages. Women need between 310 and 320mg each day, and men 400-420mg/day.
Here are some good food sources:
• Spinach 1 cup cooked. 150mg
• Avocado x1 60mg
• Pumpkin seeds 2 tbsp. 150mg
• Almonds. 1/4 cup 80mg
If you are at risk of or have diabetes, heart disease, high blood pressure or osteoporosis, then it’s important to make sure that you are getting enough magnesium in your diet.
If not, then it might be worth taking a supplement.
Nicotinamide (Vitamin B3)
This is a form of vitamin B3 with anti-inflammatory and DNA-repair supporting effects.
High-quality studies show that nicotinamide at a dose of 500 mg twice daily may reduce the risk of new non-melanoma skin cancers (especially basal and squamous cell carcinoma) in people with a prior history of skin cancer.
It may also benefit those with chronic sun damage by improving skin barrier function and cellular repair.
There is no proven benefit in people at risk of skin cancer but as it is well tolerated with minimal side effects this may be worth considering as you get older if you are at risk.
Pregnancy support
When it comes to pregnancy, we’re fortunate to have strong, high-quality evidence from large randomised controlled trials (RCTs) to guide supplementation.
✅ Key supplements with strong evidence:
Folate (ideally starting pre-conception): helps reduce neural tube defects
Iodine: supports healthy brain development
Vitamin D: for bone health and immunity, particularly for women with darker skin/who cover themselves when outside and/or women who live in cooler climates and get minimal sun exposure in winter.
Fish oil (DHA/EPA): may support fetal brain development and reduce preterm birth in some populations
Iron (if deficient): prevents maternal anaemia
Note: Dosages should be adjusted based on individual needs and test results.
Methylated B vitamins
Certain genetic variants (like MTHFR) are thought to impact how well your body processes folate and B vitamins. In these cases, methylated forms (such as methylfolate and methylcobalamin) may be better absorbed and more effective.
These variants are very common, and at this time, there is no proven link between them and risk of diseases. However, people who choose to take B supplements may opt to take the methylated form to improve absorption and potential beneficial effects, particularly if they know that they have a MTHFR variant.
However, more isn't always better:
Excessive B6 (especially from high-dose supplements in some people as low as 50mg/day) has been linked to neuropathy — a condition causing nerve pain and tingling.
Always check dose ranges and avoid megadosing without clinical guidance.
Omega-3 Fatty Acids
Omega-3 fatty acids — particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) — are essential fats that play a vital role in heart, brain, eye, and immune health. They are called essential because the body cannot produce them in sufficient amounts, so we must get them from food or supplements.
These are found naturally in oily fish (e.g. salmon, sardines, mackerel, anchovies and herring, which are all generally low in mercury), algae oil (plant-based alternative), or fish oil supplements.
The strongest evidence for omega-3s includes:
Cardiovascular health: Reduces triglycerides, supports heart rhythm, and may slightly lower blood pressure.
Brain function: Important for cognitive performance and may reduce age-related decline.
Inflammation: Omega-3s have anti-inflammatory effects that may help with conditions like arthritis.
ALA (alpha-linolenic acid), is a plant-based omega-3 found in flaxseeds, chia seeds, and walnuts, however, only a small amount is converted to EPA and DHA but still beneficial.
If you don’t include 2-3 serves of oily fish in your diet:
Supplement tip: Look for products containing at least 500–1000 mg EPA+DHA/day (combined) for general health. Higher doses may be used therapeutically under guidance.
⚠️ Omega-3s are generally safe, but high doses can increase bleeding risk (especially with blood thinners). Always check with a healthcare provider if unsure.