Navigating Supplements: Do You Really Need Them?
The supplement industry is vast, confusing, and often full of marketing claims. How do you know which supplements, if any, are right for you?
As a Nutritional Therapist, my approach is always to start with the foundations: real, whole foods, lifestyle habits, and targeted nutrition. However, for many people, modern lifestyles, depleted soils, stress and individual health conditions can mean food alone isn’t always enough. This is where supplementation can play a key role in bridging the gap.
Here’s how to navigate the supplement world wisely.
1. Supplements Should Support, Not Replace, a Healthy Diet
A common misconception is that supplements can make up for a poor diet. While they can be beneficial, they should never replace nutrient-dense whole foods. A varied, balanced diet provides essential vitamins, minerals, and phytonutrients in their most bioavailable form. Supplements should be seen as just that - supplementary to a strong foundation of nutrition.
2. Identify Your Needs First
Rather than randomly choosing supplements based on trends or marketing claims, it’s important to assess your specific needs. Factors like diet, lifestyle, stress levels, digestion, and any underlying health conditions all play a role in determining what your body might require additional support with.
3. Address Digestive Health Before Adding More
If digestion is compromised, your body may struggle to absorb nutrients efficiently. Common digestive issues such as bloating, constipation, acid reflux, or leaky gut can impact how well you absorb vitamins and minerals. Addressing gut health through diet, lifestyle, and targeted support before adding in supplements ensures that your body can actually use what you’re taking.
4. Quality Matters
Not all supplements are created equal. Many products contain unnecessary fillers, synthetic ingredients, or poor-quality forms of nutrients that aren’t easily absorbed. When choosing supplements, consider factors such as purity, potency, and bioavailability. Look for reputable brands that undergo third-party testing and provide transparent labelling.
5. More Isn’t Always Better
The “more is better” mindset doesn’t always apply when it comes to supplementation. Taking excessive amounts of certain vitamins or minerals can lead to imbalances or even toxicity. Some nutrients compete for absorption, while others need to be in the right ratios to be effective. A targeted, individualised approach is best to ensure you’re getting what your body truly needs without overloading it. Also, if you are on prescribed medication, some supplements may have a negative interaction – so it’s always worth checking with a practitioner!
6. Timing and Combinations Matter
The effectiveness of a supplement can depend on when and how you take it. Some nutrients are best absorbed with food, while others should be taken on an empty stomach. Certain combinations enhance absorption (like vitamin D with healthy fats), whereas others can interfere with each other. Understanding the best way to take your supplements ensures you get the maximum benefit.
7. Testing Can Be Helpful
Rather than guessing what supplements you might need, functional testing can provide deeper insights. As well as identifying deficiencies, testing can reveal how well your body is absorbing and utilising nutrients, highlight imbalances, and uncover factors like inflammation, oxidative stress, or gut health issues that may be affecting your nutritional status. This allows for a more strategic and effective approach to supplementation, ensuring you're addressing the root cause rather than just symptoms.
8. Listen to Your Body
Pay attention to how your body responds when introducing a new supplement. Notice any changes in energy levels, digestion, mood, or other symptoms. If something doesn’t feel right, it may not be the best fit for you, or you may need to adjust the dosage.
9. Work with a Professional
Navigating the world of supplements can feel overwhelming, and choosing the right ones for your unique needs isn’t always straightforward. Working with a qualified practitioner ensures a personalised approach, helping you select the right supplements in the correct dosages while considering your overall health picture.
Final Thoughts
Supplements can be a valuable tool in supporting optimal health, but they are not a one-size-fits-all solution. A well-rounded diet, lifestyle habits, and a mindful approach to supplementation go hand in hand. If you’re unsure where to start, focus on the foundations first, and seek expert guidance to tailor your approach for the best results.
If you’d like help unpicking your supplement routine, book a consultation to get a plan that aligns with your health goals.