How fibre, fermented foods, and healthy fats boost mood, focus and metabolism.

Gut Health & Dopamine

Forget strict rules and calorie obsession. Weight management is easier when your meals are satisfying, your energy is steady, and your cravings are calm. Fibre, protein and healthy fats help you stay full, while the right micronutrients support metabolism, hormones and mood.

Weight Management

Lose weight sustainably without restriction or rebound

The essential building block for strength, energy, and focus

Protein is your body's master repair kit. It provides the essential materials to build and maintain everything from 
        muscle to brain cells, helping you feel strong and think clearly. Including a good source of protein with your meals is also a great way 
        to feel full and satisfied for longer, which helps keep your energy steady throughout the day. 
        Spreading your intake across breakfast, lunch, and dinner helps your body make the most of it.

Protein

Although the minimum protein RDA for the general population is 0.8 g/kg/day, protein intakes in the range 1.2-1.6 g/kg/day are a more ideal target for optimising health outcomes.

Protein intakes beyond 1.62 g/kg/day result in no further gains in lean muscle.

Chicken

Lentils

Tofu

Yogurt

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

Helps make red blood cells and keeps the brain and nervous system healthy.

Vitamin B12, also known as Cobalamin, is vital for several key bodily processes. It's a primary component in the formation of healthy red blood cells, which are responsible for carrying oxygen to every part of your body. It also plays a crucial role in protecting your nerve cells and supporting the fundamental process of DNA creation.

        A unique aspect of B12 is its source. It is found almost exclusively in animal-derived foods like meat, fish, eggs, and dairy. This makes it a crucial nutrient for those following a vegan or strictly vegetarian diet to be mindful of. Fortified foods (like some plant milks and cereals) or a reliable supplement are the best ways to ensure an adequate intake.
        
        Unlike many other B vitamins, your body can store B12 in the liver for several years. This means a deficiency can take a long time to develop, making a consistent, long-term source all the more important.

Vitamin B12

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

Cheese

Tuna

Supports thyroid function and regulates metabolism

Iodine's primary role is to create thyroid hormones. Think of these hormones as your body's master regulator, controlling the speed of your metabolism and playing a vital part in brain development and function.

        Because iodine is absorbed from the soil and sea, its main food sources are dairy products, eggs, and sea fish. The iodine content in plants can be unpredictable as it depends entirely on the soil they're grown in. For this reason, including sources like iodised salt or fortified plant milks can be a reliable strategy, especially for those on a vegan diet.

Iodine

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

Salt

Seaweed

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

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.