Experts Reveal Which Supplements Are Truly Necessary for Your Health
Many individuals invest an average of £200 annually on dietary supplements, but determining which ones genuinely enhance health and fitness can be challenging. To clarify this, we consulted clinical dietitian Vassiliki Sinopoulou and nutritionist Amie Leckie for expert insights.
The Supplement Dilemma: Are They Worth It?
Supplements are marketed as tools to improve well-being by filling nutritional gaps caused by diet, lifestyle, or genetics. However, Sinopoulou explains that they are only effective if you have a deficiency in the specific nutrient they provide. She notes that symptoms like tiredness, low mood, and headaches might indicate a deficiency, but these can also stem from poor sleep, high stress, or an unbalanced diet.
"I would definitely recommend looking at your sleep patterns, diet and stress levels before you turn to a magic pill," Sinopoulou advises. "But the solutions to these problems are often difficult to implement, and in some cases impossible." For those unable to make lifestyle changes, supplements may offer temporary relief, but they are not a cure-all solution.
Leckie warns that excessive intake of certain supplements, such as zinc, can disrupt mineral balance in the body, potentially affecting metrics like blood pressure. "If we do consume a high dose of specific minerals, that can impact the balance of other minerals in the body," she says.
Identifying Which Supplements You Actually Need
There is no one-size-fits-all answer, as nutritional needs vary based on individual factors like diet and genetics. Sinopoulou views supplements as targeted interventions, similar to pharmaceutical drugs, rather than general health boosters. To avoid wasting money, she recommends assessing your diet first to identify any deficiencies.
"For example, if people don’t eat fish, I would consider omega-3 supplements," Sinopoulou suggests. "If you don't eat meat or dairy, maybe go for a B12 vitamin supplement. If you’re low in iron, consider an iron supplement."
Leckie highlights omega-3 and vitamin D as supplements with broad appeal. "Omega-3 is really important for heart health, as well as overall health and wellbeing," she says. "Ultimately, if we’re not eating oily fish a couple of times a week, we’re probably not going to be getting enough." Vitamin D is recommended by the NHS during winter and autumn for those with limited sun exposure.
However, she cautions against blanket advice, noting that individual absorption rates differ. "That’s why I think it’s very difficult to give blanket advice when it comes to supplements," Leckie states. She advises buying from reputable companies, avoiding mega doses, and trialing supplements for two to four weeks while checking for third-party testing for contaminants.
Seeking Professional Guidance Before Purchasing
For personalized advice, Sinopoulou recommends consulting a GP or pharmacist if symptoms impact daily life. "I would urge anyone who is feeling any symptoms that impact your everyday life to investigate it," she says. For less urgent concerns, Leckie suggests speaking with a nutritionist or visiting trained staff at stores like Holland and Barrett.
Both experts emphasize a food-first approach before investing in supplements. Leckie stresses that supplements cannot compensate for a poor diet. "You can’t out-supplement a bad diet," she asserts. "Are you eating enough fibre, enough protein, enough fruits and vegetables and limiting refined sugar? Are you stressed? Are you sleeping well? If you’ve not ticked these things off, put your energy into doing that before buying the next supplement."
She adds that while supplement companies aim to profit, natural lifestyle factors like sleep, nutrition, hydration, stress reduction, exercise, and social connections are more impactful for health. "Supplement companies are there to make money, so they’re going to tell you their supplement is the best, but Mother Nature knows best," Leckie concludes. "I’m not anti-supplement – I use them daily. But what I use is based on tests and specific needs I know I have."
