I can see you eat a good amount of both fruits and vegetables. This is great so keep it up!
You indicated that you are Vegetarian, which can be healthful for many reasons, but can lead to some micronutrient gaps in the diet. To help ensure your body gets everything it needs, I would propose zinc, vitamin B12, and iron are added to your Vitbox Bespoke formula.
Additionally, you mentioned that you only eat dairy a couple times a week. Dairy is a great source of calcium and iodine, and consequently, I would recommend these to ensure a healthy thyroid and bones.
As you don’t eat fish, an omega 3 supplement could benefit you. Our vegan omega 3 comes from the same source that fish get it from, algae! DHA, an omega 3 fatty acid, is the main structural component in the brain, eyes and skin cells, and it is very important to include it in the diet, to help with these areas.
In your consultation you mention you drink more than four drinks once or twice a week. As alcohol is mildly toxic, I would suggest adding NAC to your Vitbox Bespoke formula. NAC promotes the synthesis of glutathione, an antioxidant that can help remove the toxic by-products of alcohol metabolism.
Vitamin D can be obtained through foods such as fish, but it is mostly acquired through synthesis when sunlight contacts the skin. The UK government recommends 15 minutes of sun exposure daily to get the right amount of vitamin D, but this can be quite hard due to the weather. As you can't manage to get much sun exposure, I would suggest adding vitamin D to your formula.
As you mention you live in a polluted area, I would recommend adding vitamin C to your formula. Vitamin C is a powerful antioxidant known to reduce the negative effects of breathing the air of a polluted city.
Magnesium, iron, iodine and vitamin B12 all contribute to reducing tiredness and fatigue which you mentioned in your consultation. Vitamin B12 and iodine help to ensure your body can release enough energy. Iron ensures your body is adequately prepared to carry oxygen around your body and provide energy for your muscles. Magnesium is required for general brain health. Adding these 4 nutrients to your Vitbox Bespoke formula may help you to feel less tired during the day.
In your consultation, you mention that you suffer from low mood/anxiety. This may be due to low serotonin levels in your brain. 5-HTP, a naturally occurring amino acid, can help to increase the levels of serotonin, as your body uses 5-HTP to make it. Magnesium is very important for brain health and can help with mood. Therefore, I would recommend including both of these in your formula.
Every time you go on a course of antibiotics, it harms your gut health. Gut health is incredibly important to your overall health, from your immune system to your brain. To help improve your gut health, and help with the bloating/gas you mentioned, I'd suggest adding a probiotic to your Vitbox Bespoke formula.
Magnesium and the omega 3 fatty acid, DHA, are vital for overall brain health, since you struggle with your focus and memory, I'll make sure there's enough of these in your formula to help with this.