Wellness isn't one nutrient or one goal — it's everything working better, together. That means more colour on your plate, more fibre for gut health, fats that feed your brain, and vitamins to keep your energy stable. Wist helps you nudge things forward without restriction or overwhelm.

Male Health

Eat for energy, positivity and everyday health

The sunshine vitamin for healthy bones, teeth and muscles

Often called the 'sunshine vitamin', Vitamin D is unique because your body creates it from sunlight. 
        It's essential for guiding calcium to where it's needed most, helping to keep your bones and muscles strong and healthy.

        During the darker autumn and winter months, or if you don't get much time outdoors, it can be tricky to get enough. That's when turning to food sources like oily fish, eggs, and fortified foods becomes a great way to top up your levels. For many, a simple daily supplement during these months is also a wise choice.

Vitamin D

Learn about vitamin D's key role in your health, the best food sources, and the daily amount to aim for.

Mackerel

Milk

Salmon

Supports sleep, mood and energy metabolism

Magnesium is one of the body's busiest minerals, acting as a crucial helper in over 300 biochemical reactions. This vital activity is essential for converting food into energy, supporting the smooth communication between your nerves and muscles, and helping to maintain strong, healthy bones.

        Because it plays a role in so many fundamental processes, the most effective way to ensure you're getting enough is through a consistently varied diet.

Magnesium

Learn about magnesium's key role in your health, the best food sources, and the daily amount to aim for.

The NIH provides specific magnesium RDAs for different life stages.

Almonds

Black beans

Pumpkin seeds

Spinach

Wholemeal bread

Regulates fluid balance and muscle contractions

Potassium is a vital electrolyte, which means it helps carry the electrical signals that power your nerves and muscles. This essential function is crucial for everything from everyday movements to regulating the rhythm of your heart.

        While the daily requirement for potassium is relatively high, it's abundant in a wide range of whole foods. Sourcing it from your diet is the safest and most effective approach, as the nutrient is naturally packaged with fibre, allowing your body to absorb it at a steady, manageable rate.

Potassium

Learn about potassium's key role in your health, the best food sources, and the daily amount to aim for.

The NIH provides specific potassium RDAs for different life stages.

Avocado

Banana

Sweet potatoes

White beans

A key mineral for a strong immune system and your body's natural repair process

Zinc is a fundamental mineral involved in the work of over 300 enzymes in your body. This vast range of activity is essential for supporting a robust immune system, healing wounds, and even maintaining your senses of taste and smell.

        While zinc is present in many foods, how your body absorbs it can differ. Animal sources like meat and shellfish provide zinc that is easily used by the body. Plant-based sources like legumes, nuts, and seeds are also excellent, but their zinc can be slightly less available for absorption due to naturally occurring compounds in the plants.

Zinc

Learn about zinc's key role in your health, the best food sources, and the daily amount to aim for.

The NIH provides specific zinc RDAs for different life stages.

Beef

Cashews

Cheese

Lentils

Long-chain omega-3 from fish; vital for brain and anti-inflammatory effects

While plant-based ALA is the starting point, EPA and DHA are the powerful, ready-to-use forms of omega-3, found almost exclusively in oily fish and other marine sources. They are vital for brain function and vision, and play a key role in helping to regulate your body's inflammatory response.

        Instead of a strict daily milligram target, the simplest and most effective strategy is to aim for two portions of fish per week, ensuring at least one of them is oily. For those who don't eat fish, a quality supplement providing around 450mg of combined EPA and DHA daily is an effective alternative.

Omega-3 (LC)

The British Heart Foundation advises eating two portions (= 140g each) of fish per week, one of which is oily, providing about 450 mg EPA + DHA per day.

The NIH provides more guidance on long-chain omega-3, for which there is no universally agreed RDA

The NHS outlines the importance of fish in our diet, but notes that some oily fish are high in pollutants and should be eaten in moderation.

Anchovies

Herring

Sardines

Essential for brain health, memory, and healthy liver function

Choline is an essential, vitamin-like nutrient that helps keep your brain and nervous system working smoothly.
    It is a key building block for acetylcholine – one of the main neurotransmitters involved in memory, focus, and muscle control – and it also helps maintain healthy cell membranes and normal liver function.

    Because your body can only make a small amount of choline on its own, regularly including choline-rich foods like eggs, meat, fish, and some beans and nuts is an important way to support long-term brain and metabolic health.

Choline

The US National Institutes of Health explain why choline is essential and provides intakes for different ages and life stages.

A review highlights choline intake shortfall and discusses links with liver health, pregnancy, and neurological function.