Combination 4: ashwagandha, Lion's Mane and blends

You will also come across combinations with plant extracts and mushrooms, sometimes called 'adaptogens' or 'nootropics'. These are umbrella terms without a recognised meaning; no health claims are authorised in the EU for these ingredients.

• Ashwagandha (Withania somnifera): a plant from the Indian tradition, for example as KSM-66 root extract.
• Cognitive Blend by KiKi Health: a blend that combines several ingredients in one product. The label shows the composition.
• Lion's Mane: an edible mushroom.
• L-theanine: an amino acid from the tea plant.

Combination 5: ginkgo, omega-3 and Q10

• Ginkgo biloba (for example Doctor's Best Extra Strength Ginkgo): an extract of the leaves of the ginkgo tree. No health claim is authorised for ginkgo.
• Omega-3 (DHA): DHA contributes to the maintenance of normal brain function, with a daily intake of 250 mg of DHA.
• Q10 (for example Doctor's Best Ubiquinol): coenzyme Q10 is a substance the body makes itself; ubiquinol is the reduced form. No health claim is authorised for Q10.

Step 1 — Decide what you are looking for

Start by asking what you are looking for, then check which nutrients have an authorised health claim. That way you know what can and cannot be said about a product.

Step 2 — Start with one element

Starting three new supplements at once makes it hard to keep track of what you use. Start with one product and then add a second if you wish.

Step 3 — Watch doses and combinations

Always follow the recommended daily dose on the label and add up the total intake when combining products, especially with caffeine.

Step 4 — Combine with the basics

No supplement makes up for structurally poor sleep, too little exercise or a one-sided diet. Aim for 7-9 hours of sleep, regular exercise, enough water, regular meals and moments of relaxation.

What to avoid

• Starting too much at once — you lose track.
• Too much caffeine — EFSA considers up to 400 mg a day (about 4 cups of coffee) safe for healthy adults; up to 200 mg for pregnant women.
• Supplements without a clear reason — choose deliberately and specifically.
• Ignoring sleep — no supplement makes up for structurally poor sleep.

If you combine supplements, do so deliberately and keep it simple. No health claims are authorised for L-theanine, caffeine, Lion's Mane, ashwagandha, ginkgo or Q10. There is one for DHA: DHA contributes to the maintenance of normal brain function (with a daily intake of 250 mg of DHA). Sleep, exercise and diet are the foundation; supplements are an addition.

Disclaimer: This article is for information only and does not replace medical advice. A food supplement is not a substitute for a varied, balanced diet and a healthy lifestyle. If in doubt or if you take medication, consult a doctor or pharmacist. Do not exceed the recommended daily dose. Keep out of the reach of young children.