Science-Backed Ingredients Worth Paying Attention To

By Mays Al-Ali, Functional Medicine Nutritionist, Nutritional Therapist
& Naturopath

Walk into any health food shop or scroll through Instagram and you’ll be
swamped with supplements promising better sleep, glowing skin, sharper brain
function, more energy. It’s a lot & it can be very confusing. And if you’re
anything like my clients, you maybe asking the following:

“Do I actually need supplements? Which ingredients are legit? How do I
know what’s worth investing in?”

As a clinician working with high-performing, burnt-out women (and men!)
every single day — I’m here to simplify the noise. Below, I’m breaking down a
curated list of ingredients backed by research and rooted in how the body works & not by faddy trends. These are the ones that consistently make a
meaningful difference in how people feel.

Let’s dive into four ingredients I love for nervous system balance, cellular health,
and mind-body resilience.

Magnesium

For deep sleep, calm muscles & a regulated nervous system

If there’s one supplement most people would benefit from, it’s magnesium.

Why? Because magnesium is involved in over 300 biochemical processes -
from converting food to energy, to switching the nervous system into “rest and digest,” to relaxing tense muscles. Stress burns through magnesium fast (and so does mould poisoning ie extra detox need), and most modern diets don’t provide enough to replenish it.

Why I use it in clinic:

✔ Helps improve sleep depth and quality. Magnesium glycinate is the one for this. A randomised controlled trial showed that magnesium supplementation significantly improved sleep quality among older adults.

✔ Calms the nervous system, reducing anxiety & irritability. Low magnesium is associated with increased stress markers and nervous tension.

✔ Relaxes tight muscles, tension headaches, PMS cramps. Magnesium’s muscle-relaxing and anti-spasm effects are well-documented.

✔ Supports blood sugar balance & heart rhythm.

✔ Essential for detoxification + hormone metabolism.

The key is not just taking any magnesium - but choosing the right form. Magnesium glycinate or bisglycinate is particularly well-absorbed and gentle on digestion.

✨ My personal favourite? The magnesium sprays from the NUYU range - exceptional quality, highly bioavailable, and fantastic for deeper sleep and calmer evenings.

If you’ve been wired-but-tired lately, magnesium is a non-negotiable.

SHOP MAGNESIUM

Lion’s Mane

For neuroplasticity, focus & cognitive performance

Lion’s Mane is a medicinal mushroom gaining attention for its neurotrophic
effects - meaning it influences the health and growth of brain cells.

Research suggests Lion’s Mane may
✔ Increase nerve growth factor (NGF), supporting neuron growth and repair. In vitro and animal studies show promotion of NGF synthesis and neurogenesis.

✔ Support learning + memory - small human trials suggest improved cognitive function in mild cognitive impairment.

✔ Protect neurons from inflammation

✔ Improve focus and productivity – amazing for neurodiverse clients.

✔ Support mood and motivation through the gut-brain axis, perfect for my peri meno ladies

I love this ingredient for my stressed out burnt out mums high-achievers
and fatigued execs who feel like they’re stuck in brain fog or are struggling
with concentration.

The effects are subtle but profound - think: clearer thoughts, sharper recall, mental endurance.

Marine Collagen

For skin structure, joint integrity & overall connective-tissue support

Marine collagen is a source of collagen peptides derived from fish or marine sources. It’s increasingly popular for its potential benefits to skin, joints, and connective tissue - especially in people dealing with hormonal imbalance, inflammation, or chronic stress where tissue repair is often compromised.

What the science says:

✔ Collagen supplementation (including marine collagen peptides) can improve skin elasticity, hydration, and reduce wrinkles. Clinical trials show measurable
improvements in skin structure within weeks to months of regular collagen
peptide supplementation.

✔ Collagen peptides may support joint health, reduce joint pain or stiffness, and
support cartilage integrity - helpful for people with inflammation or connective-tissue stress.

✔ Unlike many protein powders, marine collagen is easy on digestion, low fat,
and often better tolerated - which matters for people with gut sensitivity, oestrogen imbalance, or liver load.

Why it’s valuable in a functional protocol:

  • Hormonal imbalance + stress often impair collagen synthesis - adding supplemental collagen gives your body the building blocks for repair.
  • For clients doing detox, gut healing, or hormone balancing, marine collagen helps protect skin, fascia, joints, gut lining, and connective tissues.
  • Great as a “structural support” complement while you work on hormone/metabolic rebalancing.

🧴 I often recommend marine collagen as the foundational structural supplement - combined with nutrient-rich diet and other systemic supports - especially for women in their 40s–60s working on long-term wellness. Personally I notice my skin, hair, nails start to glow when im using it daily.

SHOP COGNISKIN

NMN
(Nicotinamide Mononucleotide)

For cellular energy & graceful aging

As we age, our energy production system becomes less efficient — and our
levels of NAD⁺, the molecule responsible
for generating cellular energy and DNA repair, naturally decline.

NMN is a precursor to NAD⁺ and has
been studied for its role in:

✔ Supporting mitochondrial energy (your cellular power stations)

✔ Optimising metabolic health

✔ Promoting healthy aging

✔ Enhancing recovery, resilience, and stamina

✔ Supporting healthy brain function

Animal studies show promising benefits: NMN supplementation helped improve mitochondrial function, energy metabolism, and even vascular health in ageing mice.

I consider NMN particularly useful for:

  • People in mid-life feeling more tired than they should
  • Those recovering from stress or chronic health challenges such as mould, chronic fatigue, viral loads
  • Clients focused on healthy aging and longevity

Think of it like giving your cells a fresh spark plug.

SHOP NMN

The Bigger Picture - It’s About Systems, Not Just Supplements

Here’s the truth: Supplements don’t work in isolation. They work when they support the body’s natural systems.

Magnesium → Nervous system regulation

Lion’s Mane → Brain function + gut-brain axis health

NMN → Cellular repair + mitochondrial resilience

Marine Collagen → Structural support +
connective tissues

This is where modern supplementation shines:
✨ filling the gaps created by stress, environmental load, and modern food systems
✨ helping the body function the way it’s designed to

But always remember: supplements should complement a foundational
lifestyle - not replace it.

Quality sleep, nutrient-dense food, sunlight, movement, emotional
regulation - those are the core. Supplements accelerate the benefits, but alone without the lifestyle changes, they will not give you the results you desire –
both are essential.

How to Choose Supplements Wisely

When evaluating any product, ask:

  • Is the form bioavailable?
  • Is the dose clinically meaningful?
  • Is it free from fillers + artificial junk?
  • Do I understand why I’m taking it?

A good supplement becomes a strategic tool.
A bad one becomes expensive urine.

Key Takeaways

  • The right supplements can support sleep, stress recovery, cognitive function, and long-term vitality.
  • Magnesium is a modern essential - and high-quality formulations (like the lovely sprays in the NUYU range) make a real difference.
  • Lion’s Mane nourishes the brain for clearer thinking and cognitive performance.
  • NMN supports cellular energy and longevity at a deeper level.
  • Marine Collagen is a phenomenal foundational structural supplement - supporting skin, joints, gut lining, connective tissue. Your body isn’t asking for more - it’s asking for what it’s missing.

If you’d like support choosing the right supplements for your body - not a generic wellness checklist - I’d love to help you personalise it. This is where real change happens. Feel free to reach out to book a discovery call to find out about my 3 month 1-1 nutrition reset programmes.

Much love
- Mays

You can read more from Mays at www.healthymays.com

Insta: www.instagram.com/healthymaysFacebook:www.facebook.com/healthymaysLinkedin:www.linkedin.com/in/healthymays

References
Abbasi B, Kimiagar M, Sadeghniiat K, Shirazi MM, Hedayati M, Rashidkhani B. The effect of magnesium supplementation on primary insomnia in elderly: a double-blind placebo-controlled clinical trial. J Res Med Sci.
2012;17(12):1161–1169. PMCID: https://pmc.ncbi.nlm.nih.gov/articles/PMC3703169/
Nielsen FH, Johnson LK, Zeng H. Magnesium supplementation improves indicators of low magnesium status and inflammatory stress in adults older than 51 years with poor quality sleep. Magnes Res. 2010;23(4):158–168. https://pubmed.ncbi.nlm.nih.gov/21199787/
Held K, Antonijevic IA, Künzel H, et al. Oral Mg(2+) supplementation
reverses age-related neuroendocrine and sleep EEG changes in humans.
Pharmacopsychiatry. 2002;35(4):135–143. https://pubmed.ncbi.nlm.nih.gov/12163983/
Chandrasekhar K, Kapoor J, Anishetty S. A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration ull-spectrum extract of Ashwagandha root in reducing stress and anxietyin adults. Indian J Psychol Med. 2012;34(3):255–262. PMC: https://pmc.ncbi.nlm.nih.gov/articles/PMC3573577/
Lopresti AL, Smith SJ, Malvi H, Kodgule R. Adaptogenic and anxiolytic effects of Ashwagandha root extract in healthy adults: a double-blind, randomized, placebo-controlled clinical study. J Evid Based Complementary Altern Med. 2019; (see PMID: 32021735) https://pubmed.ncbi.nlm.nih.gov/32021735/
Chandrasekhar K, et al. A Randomized, Double-Blind, Placebo-Controlled, Crossover Study Examining Hormonal and Vitality Effects of Ashwagandha in Aging,Overweight Males. PMC: https://pmc.ncbi.nlm.nih.gov/articles/PMC6438434/
Wong KH, Naidu M, David RP, Bakar R, Sabaratnam V. Neurotrophic properties of the Lion’s Mane medicinal mushroom, Hericium erinaceus. Int J Med Mushrooms. 2012;14(5):427–434. https://pubmed.ncbi.nlm.nih.gov/24266378/
Meunier A, et al. Hericerin derivatives activate a pan-neurotrophic pathway in hippocampal neurons and enhance spatial memory (preclinical models). J Neurochem. 2023. https://pubmed.ncbi.nlm.nih.gov/36660878/
Yoshino M, et al. Nicotinamide mononucleotide increases muscle insulin sensitivity in prediabetic women. Science. 2021;372(6547):1224–1229. PMC:
https://pmc.ncbi.nlm.nih.gov/articles/PMC8550608/
Recent review (2024): Effects of Nicotinamide Mononucleotide on Glucose and Lipid Metabolism in Adults: Systematic Review and Meta-analysis of Randomised Controlled Trials. (Current Diabetes Reports) https://link.springer.com/article/10.1007/s11892-024-01557-z