insideKENT Issue 173 - September 2026 | Page 120

HEALTH + WELLNESS

The A-Z of Supplements cont...

G is for … GLYCINE One of the body’ s simplest amino acids is becoming a sophisticated bedtime talking point... Glycine helps form collagen and compounds including creatine and glutathione; small studies suggest taking it before bed may improve perceived sleep quality and next-day alertness.

H is for … HYALURONIC ACID Hyaluronic acid has moved beyond serums and injectables into the‘ beauty from within’ zone. It naturally helps tissues retain water, while growing clinical research suggests oral supplements may improve skin hydration and elasticity, and soften fine lines.

I is for … IRON When iron is genuinely low, correcting it can feel less like a wellness tweak and more like switching the lights back on. It is essential for oxygen transport, but is definitely a supplement to take after assessment rather than guesswork.

J is for … JIAOGULAN Sometimes called‘ southern ginseng’, this climbing herb has long been brewed as tea in parts of Asia and now appears in longevity blends. Early research has explored blood lipids, glucose regulation and body composition, although it remains an emerging choice.

K is for … VITAMIN K2 K2 has become the fashionable partner to vitamin D because it activates proteins involved in bone mineralisation and normal clotting. Its wider cardiovascular promise remains under investigation and anyone taking warfarin should seek advice before adding it.

L is for … L-THEANINE Found naturally in tea, L-theanine has become shorthand for‘ calm focus’- relaxed, but not ready for bed. Early trials suggest possible benefits for stress, attention and sleep, while its pairing with caffeine is popular for a smoother lift.

M is for … MAGNESIUM The mineral of the moment is involved in hundreds of enzyme reactions, from energy production to nerve and muscle function. Supplementation can help when intake is low, although universal sleep claims are overstated and forms vary in digestive tolerance.

N is for … NICOTINAMIDE RIBOSIDE Meet one of the better-studied precursors to NAD +, a molecule central to cellular energy. Nicotinamide riboside can raise NAD + levels in humans, which makes it intriguing, but the leap from better biomarkers to a longer, healthier life remains unproved.

O is for … OMEGA-3 EPA and DHA are two of the best-known omega-3 fatty acids- naturally abundant in oily fish- while algae-based supplements offer a useful fish-free source. Both help form cell membranes and are particularly important within the brain and eyes. At higher, clinically directed doses, omega-3 can also lower elevated triglycerides( a type of fat found in the blood), although vague‘ heart health’ promises deserve closer scrutiny.

P is for … PROBIOTICS The cleverest thing to know about probiotics is that the name alone tells you very little- different strains are studied for different purposes, so some may support a healthier balance of gut bacteria, while others can help with digestive discomfort after antibiotics. Look for the full strain name and choose according to its intended use rather than relying on sweeping packet promises.

Q is for … QUERCETIN Found in onions, apples, berries and tea, quercetin is a plant pigment now popular in antioxidant and healthy-ageing formulas. Research into inflammation, exercise recovery and blood pressure is active but inconsistent, making food-first quercetin more compelling than megadoses.

R is for … RHODIOLA Rhodiola grows in cold, mountainous regions and has acquired a following among those seeking stamina for mentally demanding days. Studies have explored fatigue and stress, but the evidence is uneven; taken too late, its stimulating character may prove unhelpful.

S is for … SAFFRON The world’ s most precious spice is now one of the more intriguing names in mood supplementation. Reviews of standardised extracts suggest potential benefits for depressive and anxiety symptoms, but saffron belongs beside- never instead of- appropriate professional care.

T is for … TURMERIC Turmeric has travelled from the spice cupboard to the supplement aisle, where concentrated curcumin extracts are sold for joints and inflammation. Absorption-enhancing formulations may be useful, but products differ enormously and concentrated capsules behave differently from turmeric used in cooking.

U is for … UBIQUINOL Ubiquinol is the reduced form of coenzyme Q10, a compound involved in cellular energy production. It is marketed for energy, cardiovascular health and statin-related muscle symptoms, although results vary and evidence for the latter remains unsettled.

V is for … VALERIAN Valerian is no newcomer- its roots have appeared in European herbal traditions for centuries. Today, it’ s common in evening blends, often alongside lemon balm or hops. Some find it gently settling, although insomnia studies have produced mixed results.

W is for … WHEY PROTEIN Not as exotic as a longevity powder, but often considerably more useful, whey is a convenient, leucine-rich complete protein that’ s valuable when food intake falls short- particularly around resistance training, recovery, reduced appetite or preserving muscle with age.

X is for … XOS Xylo-oligosaccharides, mercifully shortened to XOS, are nextgeneration prebiotic fibres that feed selected gut bacteria rather than adding new ones. Human trials show they can increase bifidobacteria at low doses; begin gradually though, as fermentation can still cause bloating.

Y is for … YEAST BETA-GLUCAN Extracted from baker’ s yeast cell walls, these fibres increasingly appear in seasonal immune-support formulas. Trials have explored whether particular preparations reduce upper-respiratory symptoms, with encouraging but product-specific findings- proof that the exact ingredient matters more than the hype.

Z is for … ZINC Zinc is involved in immunity, wound healing, DNA synthesis and the senses of taste and smell. Taken early, certain lozenges may modestly shorten a cold, but more is not better as long-term high doses can interfere with copper absorption.

Looking for advice on nutrition and supplementation in Kent? Try one of these reputable clinics: