'I'm a certified nutritional therapist and here are the supplements I take each day'

The supplements sector is tricky to navigate, with health claims being made by large and small brands alike. But what vitamins and supplements does a certified nutritional therapist take every day? And which ones does she think are a waste of money?

Rachel Aceso, who has a Diploma in Naturopathic Nutrition, has extensive experience in helping people achieve their health goals through natural means and a strong passion for holistic health and natural remedies.

Yorkshire-born Rachel has dedicated a lot of her time to helping clients optimise their health. After finding that many supplements are packed full of flow agents, fillers, or not in the most bioavailable forms, and struggling to recommend good ones to her client, Rachel set up her own brand, Nature Provides

Rachel said: “As a Certified Nutritionist, my journey started with a strong passion for holistic health and natural remedies. I completed my Diploma in Naturopathic Nutrition and have gained extensive experience in helping people achieve their health goals through natural means.

“I set up Nature Provides out of a desire to offer high-quality, natural supplements that genuinely make a difference in people’s lives. When it came to recommending supplements to my client, I noticed a gap in the market for trustworthy, natural products backed by scientific research and a deep understanding of nutrition. My aim was to create a brand that people could rely on for their health and wellbeing needs, ensuring that every product is crafted with care and precision with a strong focus on purity and efficacy.

“What sets Nature Provides apart is our commitment to keeping things as pure as we can, yet more effective than others. We don’t add fillers, binders and flow agents. We believe that a supplement should support health, not deplete the body by having to process additional additives.

“We meticulously source our ingredients, ensuring they are of the highest grade and free from unnecessary additives. Our products are developed based on scientific research and are designed to be highly effective. Additionally, being a small, dedicated team allows us to maintain a personal touch and ensure our customers receive the best possible service.”

Areas of passion for wellbeing

“I am particularly passionate about gut health and its profound impact on overall wellbeing. The gut is often referred to as the second brain, and maintaining a healthy digestive system is crucial for overall health.

“I am also deeply interested in natural ways to support mental health, recognising the importance of a holistic approach to wellbeing. And more recently, as I enter this life stage myself, I am exploring deeper into supporting the health of women as they transition into perimenopause and menopause.”

What supplements do you take, and what does a typical day look like for you?

“I take a range of supplements day to day. My absolute go-tos are Magnesium Glycinate as this supports my nervous system and sleep. It’s so great for anxiety! The body uses a great deal of Magnesium every day and most people are deficient. Vitamin C is my other one. I naturally use Nature Provides LipoC to ensure I’m absorbing as much as possible. I take this for immune support and collagen production primarily.

“Other than that I tend to take Mountain Blood Shilajit Resin before my weight training sessions and iodine for thyroid and immune health. There are others that regularly come into my regime too, such as NAC and liquid vitamin B12.”

Which supplements are a waste of money?

“While a multivitamin might seem like a great idea … It’s like too many people trying to board the same bus and ultimately they’re a waste of money.”

“While a multivitamin might seem like a great idea - packing most of your vitamins and minerals into one pill to prevent deficiencies - I personally don’t rate them highly. The body can only absorb so much at once, and many of these vitamins and minerals compete for absorption, using the same transporter proteins and enzymes.

“It’s like too many people trying to board the same bus. Additionally, there are optimal times to take nutrients: vitamins are generally better absorbed in the morning, while minerals are better absorbed in the evening, so taking them all in one pill prevents you from being able to optimise them.

“Moreover, the nutrient amounts in multivitamins are often quite small, so their impact is minimal. You’re better off eating a varied diet and adding specific nutrients as needed. Also, they tend to be pricey for something that has limited effectiveness, with much of it not being absorbed.”

Daily food and nutrition

“When it comes to food, except for the luteal phase (the week before my period), I follow a 16:8 intermittent fasting pattern. I typically break my fast around 10-11am with scrambled or poached eggs for protein and fat-soluble nutrients like retinol, vitamin E, and D, along with a salad of cucumber, tomatoes, and avocado. This keeps me full until I have a snack, like fruit with cashews or a smoothie, around 1pm. I always add egg yolks, raw milk, collagen, and other superfoods to my smoothie, providing fats, protein, and antioxidants for the afternoon. It’s convenient and light for work and being on-the-go.

“I began intermittent fasting (IF) for overall health. I find that I sleep much better when I finish eating a good 4-5 hours before I go to bed and the health benefits of IF include better metabolism and more balanced blood sugar levels. It’s known to reduce inflammation and additionally, it aids in eliminating toxins and damaged cells, reducing cancer risk and improving brain function.

“All of the studies around IF were done on men, so there is a school of thought that suggests women should not fast the week before their period due to the drop in oestrogen and increased cortisol sensitivity.

“I usually have one flat white coffee a day, avoiding it too early to let my cortisol levels wake me naturally.

“For dinner around 5-6pm, I typically have something like chicken breast or wild salmon with sweet potato wedges and salad. I don’t have a strong sweet tooth, so while I don’t deny myself treats, they are rare. Occasionally, I enjoy a glass of red wine with dinner. It’s for the resveratrol. Obviously! I include ample protein in my meals, so I’m rarely hungry.

“I’m lucky to live in a village with the luxury of two biodynamic farms on my doorstep. As a result, most of my food is organic or biodynamic, supporting sustainable farming and reducing my body’s need to process pesticides.”

Exercise and movement

“When I entered my 40s, I started strength training, and it’s been life-changing. Although I was always active with dancing and horse riding, I wasn’t particularly sporty and rarely went to the gym. Now, I go at least three times a week and currently deadlift 80kg. Strength training is crucial for bone density as we age, and my energy levels have significantly improved.

“I also walk my dog daily, ensuring I get between 6,000-8,000 steps each day. I drink around 1.5-2L of filtered water daily, sometimes adding a pinch of unrefined sea salt. I use a Berkey water filter to remove chemical contaminants and impurities from tap water.

“Additionally, I make it a point to get outside and ground myself by standing barefoot on the earth for a few minutes each day. This simple practice has tremendous benefits for the nervous system.”

The future

“Looking ahead, I am excited about expanding our product range and reaching more people who can benefit from our natural supplements. We are also focusing on increasing our educational outreach to help people make informed decisions about their health. It’s such a minefield out there and with information overload, I think a lot of people are now very confused about what is actually good for them.

“I hope the future brings continued growth and the opportunity to positively impact more lives through our dedication to natural health solutions. It’s a rapidly expanding industry and it’s wonderful to see more people taking responsibility for their health.”

Rachel Aceso (Dip. NT), Certified Nutritional Therapist and CEO of Nature Provides