Step into any wellness store, and you'll be greeted by rows upon rows of supplement jars, each promising unique health benefits. Scroll through social media, and fitness influencers enthusiastically list products to enhance gym performance. Chat with colleagues, and they might praise supplements that supposedly boost daily energy levels. This market is undeniably confusing and overcrowded, particularly for newcomers. Experts caution that risks may arise from consuming excessive amounts of the wrong supplements. So, which supplements are truly worthwhile, and which should be skipped? We consulted two experts to demystify everything about your favourite supplements and identify combinations best avoided for your health.
The Rise of Supplement Popularity
Ella Kaur Maan, a registered nutritionist and practitioner lead at the supplement brand DR.VEGAN, told the Daily Mail: 'In recent years, there has been a noticeable increase in discussions about supplements, reflecting a positive trend towards proactive health management. With growing awareness of nutrition, immunity, energy levels, and long-term wellbeing, more people are seeking ways to support their bodies beyond diet alone.' However, she warns that this surge has led to an overwhelming array of products, making it challenging to distinguish genuinely beneficial items from clever marketing tactics. While supplements can play a valuable role in supporting health, it's crucial to approach them with proper understanding.
Understanding Supplements
As the name implies, supplements are designed to complement one's diet by providing nutrients that may be lacking. They are commonly taken as tablets, capsules, or powders mixed into drinks. In Britain, vitamin D is among the most popular supplements; it's essential for immune function, muscle strength, and brain health, especially during winter when sunlight exposure is limited. Vitamin C is another common choice, known for protecting cells and maintaining healthy skin. Vitamin B12 is frequently taken, particularly by those on plant-based diets, to aid red blood cell production, support the nervous system, and harness energy from food.
Omega-3 fish oil is linked to heart and brain health, while magnesium is often used to improve mood, relaxation, and sleep. Probiotics, containing live bacteria and yeasts, have gained popularity due to their gut health benefits. Many of these nutrients are also available in multivitamins, which often include calcium and zinc.
Are Supplements Beneficial?
The effectiveness of a supplement largely depends on whether your body actually needs it and if it's suitable for you. Supplements can help address nutritional gaps or deficiencies for some individuals, but for others, they may offer little benefit and could even be unnecessary or harmful. If unsure about which supplements to take, it's always best to consult a doctor or qualified healthcare professional first.
Ms Maan explains: 'From a nutritional perspective, supplements can be incredibly helpful when used appropriately. Modern lifestyles, busy schedules, dietary restrictions, and soil depletion can make it difficult to consistently meet optimal nutrient levels through food alone. In such cases, supplements can bridge nutritional gaps and provide targeted support for areas like energy, immunity, or bone health.' She emphasises that supplement quality is as important as the decision to take them, noting that products may look similar but differ significantly in ingredient quality, dosage, and formulation. Marketing claims and trends don't always reflect effectiveness, so focusing on well-formulated supplements with transparent sourcing and minimal additives is key.
It's also vital to remember that supplements are meant to complement a healthy lifestyle, not replace it. A balanced diet, adequate sleep, hydration, and stress management form the foundation of good health, with supplements acting as an additional layer of support where needed.
Common Mistakes with Supplements
Dietitian Dr Carrie Ruxton, from the Health and Food Supplements Information Service, identifies the most common mistake as purchasing supplements promoted by influencers on social media without considering personal suitability. She advises: 'As a dietitian, I think about what people could be missing in their diets. Older adults need more B vitamins for cognitive function and marine omega-3s to protect brain and heart health. Younger women should focus on iron, magnesium, and folate. Women going through menopause can benefit from additional protein plus gut health supplements, such as probiotics and extra fibre. Young children are advised by the NHS to take vitamins A, C, and D to support growth and can also benefit from fish oils. Vegans need more vitamin B12, zinc, iodine, and vitamin D. A simple way to get advice is to chat to your local pharmacist.'
Ms Maan agrees, adding that many consumers overlook the actual content of their supplements. Though two products may appear similar, the amount of active ingredients—vitamins, minerals, or beneficial compounds—can vary. She stresses the importance of focusing on 'nutrient density,' or the useful ingredient per dose, rather than just packaging or price. Otherwise, people might waste money on ineffective products. Many supplements also contain sugars or sweeteners with no nutritional value, potentially causing digestive discomfort or blood sugar spikes.
Ms Maan continues: 'Finally, one of the biggest misconceptions is treating supplements as a quick fix. While they can support areas like energy, immunity, or recovery, they are not a substitute for the fundamentals of good health. Poor diet, lack of sleep, high stress levels, and low physical activity will all have a far greater impact on overall wellbeing than any single supplement can counteract. Ultimately, supplements work best when used intentionally—alongside a balanced diet and healthy lifestyle—and when there's a clear understanding of what your body needs and why you're taking them.'
Supplements to Avoid Taking Together
Ms Maan warns that some supplements are best taken separately to prevent interference with each other's effects. She says: 'Supplements that may cancel each other out include antimicrobial herbs and probiotics. High doses of garlic, oregano, thyme, and clove can affect bacteria in a probiotic supplement, so it's best to take them at different times of the day.' She also notes that green tea and calcium supplements can reduce iron absorption, making them a poor match when taking iron.
Another concern is 'supplement stacking' and toxicity, particularly with fat-soluble vitamins like A, E, K, and D, as well as iron. Taking multiple supplements can lead to excessive nutrient intake. For example, someone taking a multivitamin with vitamin A, a cod liver oil supplement containing vitamin A, a fortified protein powder, and a skin supplement with vitamin A, along with a diet high in vitamin A, might risk vitamin A toxicity. Similarly, too much iron can be problematic for men or non-menstruating women, and genetic factors can affect iron absorption in some individuals.
Dr Ruxton adds: 'I wouldn't advise taking lots of different supplements containing the same nutrients. Just stick with a daily multivitamin and multimineral supplement, which will contain recommended amounts and be well within official safe limits. Follow the dose instructions on the label and avoid taking more than this. Supplements don't 'cancel each other out,' but your diet can interact with them. For instance, vitamins A, D, E, and K are better absorbed with fat in a meal, such as cheese, avocado, or nuts, while iron is best absorbed with a glass of orange juice rich in vitamin C. High-fibre meals can slow down mineral absorption.'
