Selfcare: top nutrients to improve your wellbeing

shutterstock_221914774 get organised 4 healthy lifestyle Sept18

We know we need to take care of ourselves, both inside and out, but with so much information out there it can be difficult to know what to focus on or what to eat for the best results.

When it comes to selfcare, what we eat affects our overall health, including mental wellbeing, the skin, and everything else besides.

This World Kindness Day Clinical Nutritionist Suzie Sawyer shares her three top nutrients to include in your diet to support your own selfcare and provide head-to-toe wellbeing.


Vitamin D

There has been so much written and talked about the wonders of vitamin D over the last few years, and especially since the start of the pandemic. There is a wealth of research about vitamin D and its essential role in the health of the immune system, but the research evolved even further during Covid. There has been an inextricable link found between people who fared worse after catching Covid if their blood levels of vitamin D were low.

Woman lunging on a beach with the outline of her bones shown as if x-rayed to represent strong bones

Vitamin D plays an essential role in the formation and health of the bones and teeth, mainly because it helps calcium to do its work in this area. However, research has also found that people with low vitamin D levels can struggle with their mood, even more proof of its essential role in our overall wellbeing.

Vitamin D and a sunshine symbol written in the sand

Whilst vitamin D is found in certain foods including oily fish with bones, mushrooms, milk, meat, eggs and fortified foods, the amounts are not sufficient to support the body’s needs. The main source of vitamin D is from sunlight on the skin, but this is obviously sparce during the winter months and the body doesn’t store enough from the summer. Supplementation is therefore essential, with Public Health England recommending at least 10 micrograms daily but many of us need much more.  If you find your muscles and joints are aching or your mood is low, chances are you’re in need of a vitamin D top-up.

Vitamin B12

Vitamin B12 is essential for the nervous system but also for producing red blood cells. It is also important for the immune system and for producing energy. However, it’s only found in animal produce, hence with the rise in vegetarianism and veganism, many people are lacking. You may find that you struggle with low energy or anxiety if you’re low in vitamin B12.

A range of foods containing Vitamin B12

Such is the importance of Vitamin B12, there is a deficiency disease called pernicious anaemia where the body literally can’t produce sufficient amounts. Symptoms include low energy and problems with the nervous system.

It’s also logical to suggest that vegans and vegetarians may be missing out. Supplementation is therefore beneficial. For those who eat animal produce then most of these foods provide good sources, but offal is especially high in vitamin B12.


Magnesium is one of those minerals that spreads its influence widely throughout the body! Although around 60% of magnesium’s concentration is within the bones, there’s also much found in the muscles with the remainder in the soft tissues and body fluids.

Magnesium is really important within those organs that use the most energy such as the brain, heart, liver, and kidneys.  It’s no wonder then that if we’re not having enough within the diet then insomnia, muscle cramps, low energy, brain fog and high blood pressure can be a problem. Magnesium is also important for mental wellbeing and helps create feelings of calm within the body.

A range of foods containing magnesium

Whole grains, beans and green leafy vegetables are some of the best sources of magnesium.

So, take care of your mind and body by including these important nutrients in your diet as much as possible and consider supplementation if you think you may be lacking.

Stay well.


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All images: Shutterstock


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