Do you really need supplements?

During the last 5 years, the UK supplement market has continued to grow and was worth  £680m in 2024. Social media is full of the latest must-have, life-changing, often (very) expensive supplements. 

But do you really need supplements? And if you’re buying supplements, how do you know what you’re getting, and is it worth the money?

“You can get all the nutrients you need from a balanced diet” 

How often have you heard this? This is a myth as far as I’m concerned, here’s why:

• The government's National Diet & Nutrition Surveys (1) show a range of nutrient deficiencies, notably Vitamin D, folate and fibre in the latest report. Bear in mind that these will be based on recommended daily intakes which could be argued are not high enough for some nutrients (but that’s a whole other discussion!)

• The levels of minerals in the soil in which our food is grown have been reducing following years of over-farming

• Prescription medications and hormone replacement therapy can also deplete nutrients

• If food groups are being excluded, for instance in vegan and vegetarian diets, supplementation may be required, e.g. Vitamin B12, fish oils, choline. In addition, plant sources of some nutrients are not as bio-available, or easily absorbable, as those from animal sources.

How I use supplements in my practice:

Registered Nutritional Therapists are trained to use supplements safely and wisely, and I even have a very detailed supplement spreadsheet with detailed information on products including nutrients, dosages, cost per dose - yes, I am that geeky! 

This is what I consider:

• What are the researched doses for this nutrient? Nutritional Therapy is a science-informed approach.

• What are the optimal levels required for good health? “Normal” blood test results usually indicate lack of disease.

• If nutrients levels are not known, what symptoms does my client have that may indicate a nutrient deficiency 

• What format is best for my client? - capsules/tablets, liquids or powders? This is especially important to consider if there are digestive issues 

• How easy is this supplement to take? We’re all busy after all!

• Could this nutrient negatively impact my client's health condition? A good example is lemon balm and ashwaghanda which I do not recommend for Hashimoto's disease

• What medications is my client taking? Are there any depletions?

• And are there any interactions between their medications and the supplements I’m considering

• Is it good value?

• How good a multi-tasker is this supplement? How many different ways can it support my client?

My favourite supplements (my clients love them too!):

• Mighty Magnesium! The citrate for is good for constipation, and the glycinate form is calming - both highly absorbable forms

• L-theanine - calming, works in 30-40m, great for anxiety and sleep

• B Vitamins - support energy production, brain health and nervous system

  • My preferred form - methlycobalamin or adenocobalamin

• PHGG - this is a prebiotic fibre which helps constipation and bloating, and regulates bowel movements

My recommendations for choosing supplements wisely:

• Check the product information carefully – I would avoid if the following is not listed:

  • Type of nutrient e.g. there are multiple types of magnesium and 4 types of B12 - I

  • What do you get in each dose? One good examples is “elemental” and “total” when used for minerals, it's the lower elemental value you need. This is often confusing on labels

    • I wouldn't buy a supplement if either of the above was not clear

• Cost – consider especially if over than £50 per month

• When quality is important, you often get what you pay for – e.g. Fish oils, colostrum, medicinal mushrooms

  
  

If you are taking prescription medications, please speak to your GP, consultant or a qualified practitioner due to potential nutrient & herb nteractions

If you’re bamboozled by supplements, don’t know where to start, or not sure if the supplements you’re already taking are of any benefit to you, then my Health MoT is just what you need! This is what you get:

• 1 hr Zoom session for a supplement or dietary review or to discuss one key symptom that's holding you back

• A plan with personalised recommendations valid for 12 weeks

• 10% off supplements with The Natural Dispensary

• Price £249

Drop me an email at helllo@energynutritionist.com if this is of interest or book a discovery call if you'd to chat about more in-depth support for your health concerns.

The content on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment.