The 10 Supplements I Still Take Every Day (And Why)

​Introduction

The first time I Googled “cancer supplements,” I nearly spent a fortune!

Page after page promised miracle powders, exotic roots, and capsules that sounded more like magic spells than actual science. Some were ridiculous, some were dangerous, and most were extremely expensive. In those early weeks after my diagnosis, I wasted a lot of money on things that looked impressive but were really just overpriced junk or over-promised hype.

Now, my supplement cupboard is no longer the same chaotic display of desperation – though admittedly, I do still take close to 100 pills a day – It has been streamlined, re-focused and based on science (not the say so of someone on Tik Tok), and – most importantly – is sustainable.

Below are the ten core supplements I take every day – the ones I believe that everyone (cancer journey or not) should be taking for their general health. I didn’t choose them because they are trendy or because a wellness influencer recommended them. They work for my health, my bloodwork, and the science I care about – and they should work for you too.

For note, this isn’t advice. It’s not a prescription. It’s just a small snapshot of what I have on my shelf right now and why I think they deserve to stay.

1. Magnesium Glycinate

If I could keep just one supplement, it would probably be magnesium. It’s one of the most overlooked minerals in modern diets due to depleted soil and processed foods.

Why I take it:
– It calms the nervous system, which is crucial when dealing with cancer and stress.
– It supports better sleep and muscle function.
– It helps regulate blood sugar, which is important when following a ketogenic diet.

Why glycinate?
It’s one of the most easily absorbed forms and doesn’t upset digestion like some other types.

Personal note:
Chemo, stress, and insomnia left me feeling both wired and exhausted. Magnesium helped restore some balance. It’s not a sedative, but it smooths out the rough edges.

Here’s the one I use: Magnesium Glycinate

2. Curcumin with Piperine

Curcumin, the active compound in turmeric, has been studied for many years for its anti-cancer properties. Alone, it’s poorly absorbed. When you combine it with piperine (an active compound from black pepper), absorption improves significantly.

Why I take it:
– It has strong anti-inflammatory effects.
– It inhibits NF-kB, a signalling pathway involved in cancer growth.
– It may improve the effects of chemotherapy and radiotherapy in certain situations.

Personal note:
I’ve always enjoyed turmeric in my cooking, but for therapeutic benefits, you need to consume much more than what’s in most curries. Supplementation makes sense, though I still add it generously to my dishes.

Here’s the one I use: Curcumin & Piperine

3. Vitamin D3 + K2

Vitamin D deficiency is more common in the UK than we’d like to admit. With cancer added to the mix, optimising vitamin D becomes essential. However, D3 alone isn’t sufficient; it needs K2 to direct calcium into the bones instead of the arteries.

Why I take it:
– It supports immune function.
– It helps regulate cell growth.
– There is strong evidence linking vitamin D deficiency to worse cancer outcomes.

Personal note:
My blood tests showed low vitamin D levels even before my diagnosis. Supplementing changed that and offered me one more way to take control.

Here’s the one I use: Vitamin D3 & K2

4. Omega-3 (EPA and DHA)

Inflammation is a close ally of cancer. Omega-3 fatty acids are one of the easiest tools to help combat it.

Why I take it:
– It has anti-inflammatory properties, balancing out the omega-6 heavy Western diet.
– It supports brain and heart health.
– There is emerging evidence for its anti-cancer effects, especially when paired with other metabolic strategies.

Personal note:
I get vegetarian-friendly omega-3 from algae oil. It provides the same EPA and DHA as fish oil without compromising my ethics.

Here’s the one I use: Vegan omega-3

5. Sulforaphane (Broccoli Sprout Extract)

If curcumin is the king of spice-based compounds, sulforaphane is the crown jewel of cruciferous vegetables.

Why I take it:
– It activates the Nrf2 pathway, enhancing the body’s detox and antioxidant defences.
– It encourages apoptosis (programmed cell death) in cancer cells in lab studies.
– It helps manage inflammation.

Personal note:
I tried growing broccoli sprouts at home, but my kitchen is not a lab. The capsules are more reliable and less smelly.

Here’s the one I use: Sulforaphane

6. Selenium

This trace mineral is more important than many people realise. It plays a significant role in DNA repair and antioxidant defence.

Why I take it:
– It supports the production of glutathione, the body’s master antioxidant.
– It contributes to thyroid health.
– There is some evidence for its cancer-protective effects, particularly in populations with low selenium levels.

Personal note:
Soil depletion means even healthy diets can lack selenium. For me, supplementing was a simple solution.

Here’s the one I use: Selenium

7. Nattokinase

This one surprises people. It’s an enzyme from natto, a fermented soybean dish from Japan that many Westerners find… challenging.

Why I take it:
– It breaks down fibrin, the protein involved in blood clot formation.
– It helps maintain smooth blood flow.
– It may reduce the environment that cancer can exploit for metastasis.

Personal note:
I have no intention of eating natto, but I’m happy to take the capsule form. It’s one of the “under the radar” supplements that makes practical sense for me.

Here’s the one I use: Nattokinase

8. AHCC (Active Hexose Correlated Compound)

AHCC comes from shiitake mushroom mycelia and has been studied for both immune health and cancer.

Why I take it:
– It modulates the immune response.
– It increases the activity of natural killer (NK) cells.
– It has been used as complementary therapy in Japan for decades.

Personal note:
Immune support can be a grey area; many products make bold claims. AHCC is one of the few backed by solid research. That’s why it has a spot in my routine.

Here’s the one I use: AHCC

9. Lactoferrin

Found naturally in milk, lactoferrin has a surprisingly wide range of roles, from iron metabolism to immune defence.

Why I take it:
– It helps regulate iron, which cancer cells tend to hoard.
– It has antimicrobial and antiviral properties.
– Some studies suggest direct anti-cancer effects.

Personal note:
Iron is tricky in cancer care. Too much can fuel tumours, while too little can leave you fatigued. Lactoferrin seems like a smart way to keep that balance.

Here’s the one I use: Lactoferrin

10. Resveratrol (Trans-Resveratrol)

This molecule made red wine famous, though you’d need to drink a lot of wine to get the studied doses. Please note that I take no responsibility if you try it…

Why I take it:
– It’s a polyphenol with antioxidant and anti-inflammatory effects.
– Some studies show it can inhibit tumour growth pathways.
– It’s also linked to longevity research.

Personal note:
It feels a bit ironic to be taking the “red wine molecule” given my relationship with alcohol after my diagnosis – I went completely booze free for a long time. But as a capsule, it fits perfectly.

Here’s the one I use: Resveratrol

What I Dropped (and Why)

In the early days, I took everything I thought might even remotely help. Antioxidant blends, exotic powders, strange compounds I couldn’t even pronounce. My supplement cupboard looked like a health store exploded inside it.

Then I got smarter about my approach, better read and calmer in how to deal with things. I started testing, tracking, and cross-checking with actual research. Some things were eliminated because they lacked support. Others didn’t show any improvement in my bloodwork. Some simply didn’t make sense once I understood more about my cancer.

That’s how I created this streamlined, logical list of the supplements I’d consider first.

Ten supplements that are effective every day.

Conclusion

Supplements are not miracle cures. They won’t cure cancer on their own. However, the right ones, chosen with care, can provide valuable support – enhancing immunity, metabolism, inflammation control, and resilience.

These ten supplements earned their spot in my routine because they passed three tests:
– the science is sound;
– my body tolerates them well; and,
– they fit into my overall strategy without costing too much.

If you take away nothing else from this: don’t start with 50 supplements. Start with one. Get your vitamin D and Magnesium levels checked. Build on that.

Sometimes, the smartest move is not to add more – but to focus on what actually works.