If your diet needs support or you're after natural alternatives to medication, consider a supplement to help boost your health

SUPPLEMENT 1. KRILL OIL

Less studied than fish oil, but initial results show it is richer in omega-3 fats. A typical dose is 500mg a day. If you are allergic to shellfish, avoid krill oil - it contains tropomyosin, a major shellfish allergen.

WH pick: Swisse High Strength Wild Krill Oil

SUPPLEMENT 2. FISH OIL

High in omega-3 associated with lowered risk of coronary heart disease mortality and sudden cardiac arrest (particularly good if you have cardiovascular risk factor). Fish is also high in iodine, which has been linked to treating arthritis, inflammatory disease and high blood pressure. Take one 1000IU capsule a day for general health, more for heart and joint health.

WH pick: Nature's Way Double Strength Fish Oil

SUPPLEMENT 3. VITAMIN D

One of the most common deficiencies in Australia, without Vitamin D your body can't absorb calcium, so a deficiency can make you more likely to get osteoporosis. It's also important for muscle health.

A daily dose of D is also thought to have an anti-inflammatory effect. Several studies have shown that you need at least 600IU combined with calcium to reduce fractures. The national guideline for D deficiency is 1000IU. You won't OD, the upper limit is 2000IU.

WH pick: OsteVit-D

SUPPLEMENT 4. MAGNESIUM

Research suggests it helps protect against heart disease, diabetes and colon cancer. Good sources of magnesium include leafy green veggies, nuts and seeds. Aim for 320mg a day, but take it with a meal as on an empty stomach it can make you very queasy.

WH pick: Swisse Ultiboost Magnesium

SUPPLEMENT 5. VITAMIN K

A little-known nutrient that appears to play a key role in bone and heart health. Food sources include butter, cheese, live and egg yolk. In Japan, high dose K2 supplementation is a recognised treatment for osteoporosis. It's unknown if lower doses may offer benefits too.

WH pick: Blackmores Vitamin K

SUPPLEMENT 6. B VITAMINS - B6, B12, RIBOFLAVIN, THIAMIN and NIACIN

Bs are in plenty of foods, especially vitamin-spiked cereals (even Cocopops are packed with the stuff), but some cooking methods can reduce them.

WH pick: Swisse Professional Women’s Ultivite-B

SUPPLEMENT 7. CALCIUM

Not only does it help prevent osteoporosis, research suggests it has a life-prolonging effect: women who take calcium regularly are 3.8 per cent less likely to die than those who don’t (though this advantage evaporated at the highest dose, more than 1300mg a day*).

WH pick: Wagner Total Calcium Complete

SUPPLEMENT 8. VITAMIN C

You’ll get a lot more through food: one glass of OJ packs 120mg of C, compared with 60mg in your average multivitamin.
WH pick: a glass of OJ