With Trinny preparing for knee surgery, the conversation begins with recovery — and how nutrition can support the body during healing — before widening out into menopause, energy, joints, sleep, mood and long-term wellbeing.

I’m about to have knee surgery. Everyone tells you to “rest and wait”, but surely there’s more we can do to support the body nutritionally?

Absolutely. Healing after surgery isn’t just about time — it’s about giving the body the raw materials it needs to repair and rebuild.

After knee surgery in particular, the body is under increased demand for nutrients that support connective tissue, immune function and recovery.

Collagen is especially important because it’s the primary structural protein found in ligaments, tendons and cartilage around the knee. When you’re healing, your demand for collagen building blocks increases.

Collagen Tripeptide Complex is a very effective option because it provides collagen in its smallest, most bioavailable form. These tripeptides are easily absorbed and protected from stomach acid, meaning they are more likely to reach the tissues that need them — whether that’s skin, joints or bones.

Protein intake also matters. Protein contributes to wound healing, immune defence and muscle maintenance. Research consistently shows that people with adequate protein intake recover more efficiently and experience fewer complications. A general target often used in recovery is around 2g of protein per kilogram of body weight, adjusted for the individual.

Vitamin C is another key nutrient. It supports collagen formation and helps regulate inflammation. Studies often use intakes around 1000mg daily post-surgery, but many standard vitamin C tablets don’t deliver that efficiently. Liposomal Vitamin C is absorbed differently, helping more vitamin C reach the cells rather than being rapidly excreted.

Menopausal fatigue – what’s the one supplement you’d prioritise?

Menopausal fatigue isn’t just “feeling tired” — many women describe it as a deep, persistent exhaustion.

It’s usually multi-factorial. Hormonal changes can affect adrenal hormones, poor sleep often accompanies night sweats and hot flushes, and stress diverts the body away from energy production. Occasionally, underlying issues such as iron deficiency, thyroid imbalance or nutrient insufficiencies may also contribute and should be checked with a GP.

From a supplement perspective, I often suggest DoSe by VH Daily Energy, which combines adaptogenic herbs like maca, Siberian ginseng, Brazilian ginseng and ashwagandha, alongside nutrients that support normal energy metabolism.

If menopausal symptoms such as hot flushes or night sweats are also present, Sage Complex can be a helpful addition as it contains plant-based compounds traditionally used to support hormonal balance.

There’s so much confusion about collagen — which one actually makes a difference?

The confusion is understandable. Collagen is made up of around 3,000 amino acids, and different supplements deliver it in very different forms.

Hydrolysed collagen peptides are shorter chains of around 30–100 amino acids, while collagen tripeptides are made up of just three key amino acids — glycine, proline and hydroxyproline — which are the most abundant in human collagen.

Because of their size, collagen tripeptides are absorbed more efficiently. Most collagen in the body is Type I collagen, which is found in skin, tendons, ligaments and bone. A marine-derived collagen tripeptide sourced from Type I collagen therefore aligns well with the body’s natural structure.

Are there risks combining HRT and ashwagandha?

At standard doses, many people tolerate ashwagandha well, but it’s important to be cautious. There is currently no direct clinical research examining interactions between HRT and ashwagandha, particularly at higher doses.

If someone wants stress support while on HRT, a gentler alternative such as a Magnolia and Rhodiola combination may be preferable, as these work via different mechanisms and are generally well tolerated.

What actually helps reduce cortisol?

Cortisol is often called the “stress hormone”, but it’s essential for life. Problems arise when levels are chronically high or too low.

High cortisol is associated with weight gain, sleep disruption, sugar cravings, raised blood pressure and inflammatory skin concerns. Low cortisol may present as fatigue, weakness and reduced resilience.

Magnolia Rhodiola Complex works on several pathways. Magnolia bark extracts help relax muscles and calm the nervous system, Rhodiola supports mood by influencing serotonin pathways, and L-theanine helps quieten mental over-activity. Many people notice benefits relatively quickly, without sedation.

What’s the best magnesium for sleep?

Sleep problems are increasingly common, often driven by screen exposure and blue light, ongoing stress, and suboptimal magnesium intake. Modern diets contain far less magnesium than traditional diets.

Magnesium plays a role in over 300 biochemical processes, including nervous system regulation and melatonin balance.

Different forms of magnesium have different roles. Glycinate is calming and useful for sleep, citrate supports digestion, and taurate supports muscle and heart function.  Magnesium L-threonate, found in Neuro-Mag, is particularly interesting because it can cross into the nervous system, including the brain, where it supports relaxation and sleep quality.

For broader support, a Magnesium Complex containing several forms can be a practical daily option.

I’m 64, exercise regularly, but my joints feel stiff — what helps?

Joint stiffness commonly relates to inflammation driven by repetitive joint use, age-related cartilage changes or osteoarthritic wear and tear.

Over time, cartilage can thin and lose hydration, increasing friction and discomfort.

Superior Joints provides nutrients that support cartilage structure and joint comfort. Where uric acid balance is a concern, such as in people prone to gout, Uric Acid Control may also be appropriate.

Topically, Ancient Magnesium Oil Ultra is a concentrated magnesium applied to the skin. It helps relax muscles around the joint and is particularly useful after exercise to support recovery.

Diet also plays a role. A Mediterranean-style diet rich in vegetables, olive oil, fish and whole foods is associated with lower inflammatory markers.

What’s the best supplement for hair loss?

One of the most widely accepted contributors to hair thinning is DHT (dihydrotestosterone). DHT can disrupt the hair growth cycle, causing follicles to shrink and enter their resting phase.

DHT activity may increase due to genetics or hormonal changes, particularly around perimenopause.

Superior Hair is formulated to support normal hair growth by helping manage DHT activity and providing nutrients involved in keratin production.

Other contributors include stress, which increases inflammatory hormones, and iron deficiency, which can reduce oxygen delivery to hair follicles.

For these factors, Ionicell can be helpful. It provides ionic minerals that support scalp nourishment, keratin production and stress resilience.

Both supplements can be taken together to address multiple contributing factors. Topical options such as fulvic-based shampoos or mists may offer additional scalp support.

I’m 42 with night sweats, anxiety and brain fog — what would you suggest?

From the late 30s onwards, oestrogen levels begin to fluctuate. For many women in their 40s, this transition — known as perimenopause — brings symptoms such as night sweats, mood changes and cognitive fog.

Hormones operate as a network, so changes in one system affect others. Sage Complex contains a broad spectrum of plant-based compounds traditionally used to support hormonal balance. These phytoestrogens can interact with oestrogen receptors, helping to reduce symptom intensity.

Siberian ginseng supports adrenal function, which can improve mood and energy. If brain fog persists, Limitless Plus may help support clarity, focus and memory.

I’m 37 and healthy — what should I be taking now?

Needs change with age, but there are some foundational supplements most adults benefit from.

Vitamin D3 is essential for immune, hormonal and bone health. Many experts recommend 2000–3000iu daily. Oral sprays such as BetterYou D3 or D3 plus K2 are well absorbed.

Probiotics support digestion, immunity, mood and nutrient production. Mega Probio provides a high-quality, multi-strain formulation.

Omega-3 fatty acids EPA and DHA are essential for brain, heart, eye and inflammatory balance. Bare Biology Life & Soul is highly purified and independently tested. For vegetarians and vegans, Echiomega provides SDA, which converts efficiently into EPA and DHA.

Digestive enzymes support nutrient absorption, particularly as natural enzyme production declines with age and stress.

What helps uplift mood?

Mood is closely linked to adrenal health, stress hormones and neurotransmitters such as serotonin.  Chronic stress raises cortisol, which can interfere with serotonin activity. 

Magnolia Rhodiola Complex helps by calming the nervous system, supporting emotional balance and improving resilience to stress. Many people find it supports both mood and sleep without causing drowsiness.