Which Nutrients Are You (Probably) Missing?

In our first article, we explained why, in today's world, even healthy people might need a little extra support from vitamins and minerals. Thanks to modern farming, food processing, and busy lifestyles, many of us are running on nutritional low fuel. The good news? The right supplements can help fill those gaps and keep your body humming.

But with shelves full of pills, powders, and promises, choosing what to take can feel overwhelming. Don't worry — we've got your back! Here's a friendly guide to help you navigate the world of supplements and make smart, effective choices.

RDA vs. UL — What's the Difference?

• RDA (Recommended Daily Allowance) is the daily amount of a nutrient your body needs to stay healthy and avoid deficiencies. Think of it as the minimum you need.

• UL (Tolerable Upper Intake Level) is the maximum daily amount considered safe for long-term use. Occasionally going over might be fine, but consistently exceeding the UL can cause side effects.

So... What Should You Take?

Research shows our food often lacks enough nutrients for optimal health — unless you're eating 9+ cups of veggies and fruits a day (and let's be honest, most of us aren't). That's why many nutrition experts suggest that even healthy individuals consider:

• A daily multivitamin (we love forIMUN)

• A probiotic or postbiotic for gut health (the foundation of overall wellness) - you can read more here

• Fiber — ideally from food, but supplements can help too - you can read more here

Other top Supplements Worth Considering daily:

Vitamin C (Ascorbic Acid) 🍊

Why we need it: Supports the immune system, collagen production (skin, joints, blood vessels), iron absorption, and acts as an antioxidant
Why it's often low: Cooking and storage destroy it; many people don't eat enough fresh fruit and veg
Low intake signs: Fatigue, frequent colds, slow wound healing, bleeding gums

RDA: 75 mg (women), 90 mg (men), +35 mg for smokers

UL: 2,000 mg/day

During illness or high stress, your body may need multiple times the UL! If you experience digestive upset / diarrhoea, split your doses into smaller ones throughout the day or reduce the dose until discomfort goes away. 

Supplement tips:

• Buffered forms - like sodium or calcium ascorbate are gentler on the stomach. We love a combo of both in our Buffered Vitamin C

• Liposomal vitamin C can offer better absorption for higher doses

Vitamin D ☀️

Why it's often low: Lack of sunlight (most of the year in Ireland specifically), sunscreen, indoor living
Important for: Bone health, immune defence, mood regulation
Tip: Choose vitamin D3 (cholecalciferol), which is better absorbed than D2, and combine it with Vitamin K2 - We love this Vitamin D3K2

RDA: 600–800 IU/day
UL: 4,000 IU (100 mcg)

Magnesium 🧠

Why it's often low: Depleted soils, processed foods, low intake of leafy greens and seeds
Important for: Muscle and nerve function, sleep quality, blood sugar balance, stress resilience
Tip: Magnesium glycinate and citrate are more gentle than magnesium oxide - We love this Magnesium combo

RDA:  400-420 mg (men), 310-320 mg (women)

UL: 350 mg/day (from supplements only — magnesium from food doesn't count toward this)

If you experience loose stools or digestive discomfort, try a lower dose or switch forms.

Omega-3 Fatty Acids (EPA/DHA) 🐟

Why it's often low: Low intake of oily fish; plant-based diets lack direct EPA/DHA
Important for: Brain health, heart function, reducing inflammation
Tip: Go for fish oil or algae oil (plant-based) - we love this Omega 3

RDA: 250–500 mg of combined EPA + DHA
UL: 3,000–5,000 mg/day

Vitamin B12 🧬

Why it's often low: Common in vegans, vegetarians, and older adults (due to poor absorption)
Important for: Energy production, nerve health, red blood cells
Tip: Use methylcobalamin, the bioactive form your body uses right away. We love this B-Vitamins Combo, or get it with your forIMUN multi-vitamin ;)

RDA: 2.4 mcg/day
UL: Not established — it's water-soluble and generally safe, even in higher doses

When you're feeling under the weather, having a few immune-boosting allies on hand can help your body bounce back faster!

If not feeling well, you can up your Vitamin C dose, take Elderberry Extract+ and Lactoferrin ✨

Lactoferrin is a natural protein found in milk and bodily fluids (yep, even tears!) that supports the immune system, binds iron, and helps protect against infections and inflammation. It's like a quiet ninja for your immune health.

We offer two powerful options: Lactoferrin Pure and Lactoferrin IMUN — perfect to have at home, especially during cold and flu season.

What If You Have a Health Condition?

If you're dealing with specific health issues, your body may need more than just the basics. The right combination of nutrients can make a big difference in your healing and overall well-being.

To make things easier, we've created the Natural Remedy Guide — a helpful tool to choose the right supplements based on your specific condition or health goal.

Your health is in your hands — and now you're better equipped to support it! With the right nutrients, a balanced lifestyle, and a bit of daily care, you're already one step closer to feeling your best.

Now, how to choose the right supplement brand, without wasting your money? Read our next blog article.