Elevate Guide
This guide explores the most trusted and evidence-backed functional supplements, those that go beyond basic nutrition to support how you feel and perform. It focuses on:
- Cognitive Clarity & Focus
- Stress Resilience & Mood Balance
- Sleep Quality & Rhythm
- Hormonal & Cycle Support
- Recovery, Skin & Energy
Use it to build a smarter, more personalised routine, because once the foundations are covered, wellness is about clarity, not quantity. Not everyone needs every supplement, but the right one at the right time can elevate how you live, sleep, move, and focus.
Supplements - Elevate Guide
For when the basics are covered and you're ready to glow smarter
You’ve nailed the foundations - vitamin D in winter, B12 if plant-based, folic acid when trying to conceive. Now you're ready for the next layer.
This guide is for those looking to feel clearer, calmer, more resilient, and more in rhythm with their own biology. Think fewer crashes, deeper sleep, stronger cycles, better skin - and a routine that feels intentional.
We focus on evidence-informed, functional supplements that support how you feel, not just what's measurable on a blood test.
Cognitive Clarity & Focus
Key Supplements:
- L-Theanine (from green tea)
- Lion’s Mane Mushroom
- Omega-3 (DHA-rich)
- B-complex vitamins
Why They Work:
- L-Theanine promotes relaxed alertness. Best taken with caffeine for focused calm.
- Lion’s Mane supports memory, focus, and mood via neurotrophic factors.
- DHA (from fish or algae) helps brain structure and cognition.
- B-vitamins fuel energy metabolism and mental sharpness.
Evidence
- L-Theanine + Caffeine → Improved attention
- Lion’s Mane → Cognitive function in mild impairment
- Omega-3 → Cochrane Review: slight benefits for cognition
- B Vitamins → Mental performance and energy
Stress Resilience & Mood Balance
Key Supplements:
- Ashwagandha (KSM-66 or Sensoril®)
- Rhodiola Rosea
- Magnesium Glycinate or Taurate
- L-Tryptophan or 5-HTP
Why They Work:
- Adaptogens help regulate cortisol and buffer daily stress.
- Magnesium calms the nervous system and improves sleep quality.
- Tryptophan/5-HTP support serotonin production.
Evidence:
- Ashwagandha → Reduced stress & cortisol (RCT)
- Rhodiola → Fatigue and stress relief
- Magnesium → Cochrane Review: Some benefit for insomnia
Sleep Quality & Rhythm
Key Supplements:
- Magnesium Glycinate
- L-Theanine
- Melatonin (where legally available)
- CBD (low dose, broad spectrum)
Why They Work:
- Magnesium glycinate helps relax muscles and calm the nervous system.
- L-Theanine promotes alpha-wave brain activity (calm focus → better sleep).
- Melatonin helps shift circadian rhythm.
- CBD may reduce anxiety before sleep.
Evidence:
- Magnesium → Improved insomnia in elderly
- L-Theanine → Sleep improvement in anxiety
- Melatonin → Effective in jet lag, some insomnia
Hormonal & Cycle Support
Key Supplements:
- Myo-inositol + D-chiro-inositol
- Vitamin B6
- Vitex (Chasteberry)
- Omega-3
- Zinc
Why They Work:
- Inositol supports insulin sensitivity and ovulation (especially in PCOS).
- Vitex may regulate cycles and reduce PMS.
- B6 and omega-3 support mood and inflammation.
Evidence:
Recovery, Skin, and Energy
Key Supplements:
- Collagen peptides
- Vitamin C + Zinc
- Creatine (not just for athletes)
- CoQ10
- N-Acetyl Cysteine (NAC)
Why They Work:
- Collagen supports skin elasticity, joints, and recovery.
- CoQ10 boosts mitochondrial function, especially after 30.
- Creatine supports ATP production (even for cognition).
- NAC supports detox pathways and lung health.
Evidence:
- Collagen → Skin hydration and elasticity
- Creatine → Cognitive benefits
- CoQ10 → Fatigue reduction in older adults
How to Build Your Elevated Stack
Better focus
Omega-3 + L-theanine + B-complex
Stress balance
Ashwagandha + Magnesium + Rhodiola
Deeper sleep
Magnesium glycinate + L-theanine
Cycle health
Inositol + B6 + Omega-3 or Vitex
Skin recovery
Collagen + Vitamin C + Zinc
Mitochondrial boost
CoQ10 + Creatine + B-complex
A Note on Supplement Creep
More isn’t always better. Build slowly and intentionally:
- Start with 1–2 based on your current goals
- Track how you feel over 4–6 weeks
- Use lab testing (where relevant) to guide and personalise
If you want to revisit the fundamentals or get a clear, simple roadmap to build your foundation from the ground up, our Essentials Guide is a perfect place to start (or return to). It’s packed with everything you need to confidently take control of your health journey, step by step.
Discover the Essentials Guide