Should I take supplements

Supplements are becoming more and more popular. The UK supplement market is worth billions with around 40% of women and nearly 30% of men taking them. 

But do we need to take supplements? Are they actually beneficial? Are there any risks associated? Let’s get into the details, including who can benefit from taking them, the risks, and how to choose the right ones. 

What are supplements?

Supplements (dietary / nutritional) are any products that aim to nourish the diet with nutrients that could potentially be missing. Popular supplements include vitamins D, C and B12, minerals like iron and calcium, and herbs like echinacea and products like fish oils and probiotics. Dietary supplements are available in a variety of forms, including tablets, capsules, gummies, spray and powders.

Who can benefit from taking supplements?

People take supplements for a wide variety of reasons though they are primarily used to maintain or improve health. Before considering if you should take a supplement however, it may be more appropriate to focus on why these vitamins/minerals are missing in the first place. You can do this by consuming:

• Plenty of fruits and vegetables – aiming for at least 5-a-day

• Starchy foods such as bread, potatoes, rice and pasta with each meal. Wholegrain starches are preferable.

• Milk and dairy foods (or suitable dairy free alternatives which are fortified with calcium, such as fortified soya, coconut or oat-based products). Adults need two to three servings per day to reach the recommended amount of calcium.

• Beans, pulses, fish, eggs, meat or other foods rich in protein – two portions per day. Try to replace meat with pulses once or twice a week.

• Limiting foods high in salt, sugar and fat.

There are a wide variety of supplements, but some of the more common ones include: folic acid, iron, vitamin-D, vitamin-B/B12, creatine, protein based supplement powders, electrolytes, vitamin-E, Vitamin-C, Vitamin-K, glucosamine, calcium, magnesium turmeric and more. 

Further information can be accessed from evidence-based-practice organisations online, such as the NHSor BDA.

Whilst not considered traditional medicines, sometimes supplements may be mandated by a healthcare professional, such as iron supplements for those with anaemia. Additionally, if you have recently undergone a medical procedure or have had an extended hospital stay, it may be more appropriate to check with your GP on appropriateness, before deciding to start taking one.

Can supplements replace a healthy diet? 

It is important to note that there is no supplement that provides the same nutritional benefits of a healthy balanced diet.

Risks and downsides of supplements

Quality - As they are not regulated medicines, some supplements may be manufactured from an unreliable source. Supplements sourced online may not meet strict manufacturing standards. The ingredients may differ from those they are claimed to contain which may be harmful to health. If you are considering supplements, ensure to obtain these from a recognised retailer.

Quantity - Taking too much of a vitamin or mineral can be dangerous. It's important to adhere to the recommended dose on the packaging (unless advised otherwise by your GP). 

Additionally, if you take multiple supplements, ensure you are doubling up on any nutrient. I.e. you should not take vitamin D if you are already consuming a multivitamin that already contains it. 

Other risks

• Wasting your money. Supplements can be expensive and a lot of them have no proven benefits at all. They may claim to delay ageing, boost your metabolism or make you slimmer but in fact there is little or no evidence to back up many of these claims.

• Supplements may interact with medication and some are unsafe if you suffer from certain medical conditions. This is why it is important to talk to your doctor before taking any supplements.

• If you are pregnant you should not take fish liver oil as it contains vitamin A, which can be harmful to babies in large amounts.

• If you have cardiovascular disease, avoid vitamin E supplements as these can increase the risk of further heart attacks

• Effervescent (fizzy) vitamin supplements contain approximately a gram of salt per tablet. So you might want to consider changing to a non-effervescent alternative, especially if you have been advised to limit your salt intake.

• The term ‘natural’ doesn’t always mean safe. Some natural botanical products can damage the liver. The safety of a supplement depends on a number of factors, including how it is prepared, how it works in the body and how much of it you consume.

How to choose the right supplements

• Always buy from a reputable source - your local pharmacy, supermarket or reputable high street retailer, and not from an unknown company on the internet.

• Check the label – it should tell you the amount in each dose and should have an expiry date.

• Make sure you really need the supplement - ask your doctor, dietitian or pharmacist.

“Are multivitamins worth it?”, “What’s the best time to take supplements?”

The best time to take vitamins depends on what kind they are. Experts say that your body absorbs certain types of vitamins better when taken with food. Taking vitamins is an easy way for you to help ensure your body has enough key nutrients to stay healthy as part of a balanced diet.

Fat-soluble vitamins like A, D, E, and K need fat to be absorbed well, so it's ideal to take them around your largest meal of the day. This means lunch or dinner for the majority of people. This is because your body digests these vitamins along with the fats you eat at bigger meals.

Water-soluble vitamins like vitamin C and certain B vitamins dissolve in water. You can take these types anytime though experts recommend taking in the morning to keep you energized throughout the day.