Essential Supplements: What You Really Need for your Health

It seems like no one can doomscroll social media these days without seeing yet another ad boasting a shiny new health supplement, but which of these supplements do you actually need? Heart Research UK’s nutritionist Amie Leckie weighs in.

We’re bombarded with supplement messaging every day from TV adverts to social media posts with bold health claims on packaging.

With each new supplement being better than the next, it now feels like we no longer have to only worry about getting our essential nutrients, but now we should also start taking lesser-known supplements like Lion’s Mane or Ashwagandha to unlock a new level of ideal human health.

All this noise can leave us wondering whether we’re missing something vital, nudging us toward buying products we may not actually need.

From vitamin D and B vitamins to protein powders, the list is endless, with countless brands insisting their product is the ultimate choice for the best health. But it’s not as simple as declaring supplements either essential or pointless; the truth is far more nuanced. As with most things in the pursuit of well-being, there’s rarely a one-size-fits-all answer.

In this month’s Healthy Tip, Amie Leckie, Registered Nutritional Therapist and Health & Wellbeing Specialist at Heart Research UK, explores the world of supplements—highlighting which ones may be worth considering and which may simply lead to… an expensive wee!

The food first approach

While there may be a place for some well-chosen supplements, no pill or powder can override the harmful impact of a poor diet, nor can it cancel out unhealthy lifestyle habits such as being sedentary or smoking.

When it comes to building a foundation for good health, it’s essential to start with the basics: eat a balanced diet, stay hydrated, move your body regularly, focus on sleep, manage stress, and avoid smoking and excessive alcohol. If you’re still working on these core habits, start there first.

The takeaway is simple: you don’t need supplements to be healthy, and they are not the answer to the UK’s current health crisis. If you feel overwhelmed by the idea of adding supplements to your routine, or if they’re simply not affordable right now, that’s absolutely fine. You can still be healthy and happy without them.

When might a supplement be a good idea

Supplements can be a practical choice in certain situations, particularly when a diet is restricted or health issues result in increased nutritional requirements.

Vegans, individuals with food intolerances, or those with a poor appetite may find it hard to meet their needs for essential nutrients like B vitamins, iron, calcium, or omega-3. Health conditions and medications can impact nutrient absorption, making supplementation beneficial. However, it’s crucial to not use supplements as a substitute for professional advice; always consult a registered professional to evaluate your needs and ensure the supplement is safe and suitable for you.

5 common supplements and how they might work for you

• Omega-3/fish oil

Omega-3 fatty acids are commonly used supplements in the UK and are essential for heart health. Oily fish like salmon, mackerel, and sardines provide a great source of omega-3, leading dietary guidelines to recommend consuming them twice a week. An omega-3 supplement may be sensible for those who dislike fish or don’t eat it regularly; however, if you include oily fish in your diet, you likely don’t need an extra supplement.

There are also vegan options available. Algae-based omega-3 supplements give the same beneficial fats without animal products although the bioavailability of the nutrients is lower, meaning you will likely need higher dosages to get the recommended levels. You can also boost your intake naturally by regularly eating foods like chia seeds, flaxseeds, walnuts, and hemp seeds.

• Vitamin D

Your body makes vitamin D when sunlight hits your skin. It’s commonly called the “sunshine vitamin”, but it technically behaves more like a hormone in our body. It’s commonly known for supporting calcium absorption, which keeps your bones, teeth, and muscles strong. Vitamin D’s reach in the body is wide, it also supports immune health, reduces inflammation, supports brain health and mood and even healthy blood pressure.

Some studies have shown that nearly 50% of the adult UK population don’t have adequate levels of vitamin D and this is why the NHS recommend that everyone considers a daily supplement of 10 micrograms (400 IU) of vitamin D during the autumn and winter months, as sunlight exposure is limited.

The body can store vitamin D for periods when sunlight is limited so it’s a good idea to spend lots of time outdoors during the sunnier months. You can also obtain small amounts of vitamin D from foods such as egg yolks, mushrooms and oily fish so be sure to include those in your diet.

If you don’t spend a lot of time outdoors or suspect you might be low, you can ask your GP for a blood test to check your levels and take a supplement at the right dosage for you.

• Multivitamins

Many people take multivitamins as a form of “insurance,” hoping to cover any nutritional gaps. However, they are often not necessary, and not all multivitamins are created equal. Many readily available versions are often loaded with sugar, sweeteners, and unnecessary filler ingredients and regularly use synthetic forms of vitamins that some people are unable to successfully use in their bodies (meaning their wee just becomes very expensive!).

Amie Leckie, Health & Wellbeing Specialist, shares:

“For those people who decide to take a multivitamin product, my favourite types are ones made from real food, ingredients such as broccoli powder, acerola cherry powder, or mushroom and asparagus root. Taking supplements in this form minimise the chance that you will overdo any specific nutrient which can cause problems. But I always advocate for healthy eating first!”

• Magnesium

Magnesium supplementation is gaining momentum, with many people choosing to try supplementing this mineral for various reasons. Supplements come in various forms, such as magnesium citrate, glycinate and oxide; some are better absorbed than others, and certain types – especially citrate and oxide, can cause digestive upset or loose stools in sensitive individuals.

Whether or not you could benefit from a magnesium supplement depends on your personal circumstances and symptoms, for example, magnesium glycinate can help some people wind down for bedtime and encourage a restful sleep. However, magnesium is just one of many minerals the body depends on and taking too much of any single mineral can affect the balance of others, this is why it always important to seek advice from a professional.

• Protein powders

Protein powders are popular and come in various forms, including whey, collagen, and plant-based options. However, they aren’t necessary for everyone, as a balanced diet often provides sufficient protein. In certain cases, protein supplements can be beneficial, as protein is satiating and helps you feel fuller, which can aid weight loss. When used correctly, quality protein supplements may support weight loss and stabilize blood sugar, reducing cravings and energy crashes.

If you think a protein supplement might be right for you, speak to a professional and choose one without added sugars, artificial sweeteners or unnecessary fillers, ideally with only a few ingredients. The idea isn’t that they would replace meals but be used to boost the protein content of balanced dishes. For example, a bowl of porridge provides around 12g of protein; adding a scoop of protein powder can contribute an extra 20g, helping keep you satisfied for longer.

A word of caution

Some dietary supplements can interact with certain medications, making the medicine less effective and potentially causing serious health problems. Before taking any new supplements it’s always best to check with a registered professional who can check for any contraindications.

Similarly, it’s important to trust the purity and quality of a product, some supplements can be contaminated with environmental pollutants, a common one is fish oil, so making sure to check the company can demonstrate their products are third-party tested is important. If you are ever unsure whether a supplement is right for you or is from a trusted source, consult a registered professional for advice.

To supplement or not to supplement?

It’s not as simple as a yes-or-no answer, everyone’s lifestyle, health, and nutritional needs are different. The right supplements can offer meaningful benefits, but that doesn’t mean everyone needs them.

Amie Leckie, Health & Wellbeing Specialist, suggests:

“Start by considering any gaps in your diet and look for ways to fill those with food first. If that’s not possible for you, speak with a registered professional who can help you choose personalised supplements that may be appropriate for your needs.”

For more healthy tips visit heartresearch.org.uk