Are Supplements Really Worth It?

A Research Led Guide to What Works, What Doesn’t and When You Might Need Them

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Walk into any chemist or health food store and you will find shelves lined with supplements promising better energy, improved immunity, sharper focus and even enhanced longevity. While some supplements have high quality evidence to support their use, many others offer very little proven benefit. In some cases, taking supplements without proper guidance may even cause harm.

This article explores the real benefits and risks of supplementation, what the research says, and how to decide whether supplements are worth including in your health plan.

The Potential Benefits of Supplements

Whether a supplement delivers meaningful benefit depends on the type of supplement, the quality of evidence supporting it, your baseline diet and your individual health needs. Supplements can play an important role when:

Your nutrient requirements are increased

Life stages and medical conditions can raise nutrient needs beyond what you can easily consume through food. Examples include pregnancy, breastfeeding, endurance training and certain chronic conditions. Research supports targeted supplementation in these circumstances. For example, folic acid supplementation before and during early pregnancy reduces the risk of neural tube defects by up to 70 percent.

You follow a dietary pattern that restricts certain nutrients

People following vegan or vegetarian diets may find it difficult to meet their requirements for vitamin B12, iron or omega 3 fatty acids from food alone. Meta analyses show that B12 supplementation effectively prevents deficiency in individuals who do not consume animal products.

You have optimised your diet and are seeking targeted support

Some supplements have strong evidence for specific performance or health benefits when used correctly.

Creatine monohydrate is one of the most researched sports supplements. More than 200 studies show consistent improvements in muscular strength and high intensity performance.
Vitamin D supplementation can improve vitamin D status in those who have low sun exposure and may support immune and bone health.
Omega 3 fatty acids have been shown to support heart health and reduce triglycerides when taken in specific doses.

While these supplements are supported by evidence, they are not necessary for everyone. Benefits depend on your existing dietary intake and health status.

The Risks of Supplements

There is a common belief that supplements are harmless because they are natural, but this is not always the case. Risks increase when supplements are taken without professional guidance.

Potential side effects

Taking supplements in the wrong form or dosage can lead to nausea, vomiting or diarrhoea. This is common with high dose iron, magnesium or vitamin C supplements, and is described in nutrient safety data.

Exceeding the safe upper limit

Many vitamins and minerals have established upper limits and exceeding these can cause long term harm. Examples include:

Excess vitamin A can cause liver damage and pregnancy complications.
Very high dose vitamin B6 has been associated with nerve damage.
Excess iron can accumulate and contribute to organ damage.

Supplements can be expensive and unnecessary

Systematic reviews show that multivitamins provide little benefit for individuals without a deficiency, yet they remain one of the most purchased supplements worldwide.

Interactions with medications

Some supplements interact with medications. For example:

Vitamin K can interfere with warfarin
St John’s Wort can reduce the effectiveness of certain antidepressants and oral contraceptives

These interactions highlight the importance of personalised guidance.

So, Which Supplements Should You Take?

The best supplement regime is highly individual. It should consider your health goals, blood test results, dietary patterns, allergies, food preferences and lifestyle.

Supplements may be helpful when:

You struggle to meet iron or B12 requirements through food alone
You have clinically low vitamin D levels which require supplementation
You want to improve sporting performance with research supported supplements such as creatine
A medical condition increases your nutrient needs
Supplements should complement your diet, not replace it

Evidence consistently shows that whole foods provide more complete health benefits than supplements alone. Supplements can help bridge nutritional gaps but cannot compensate for a low-quality diet.

Always seek personalised advice. A doctor or dietitian can assess whether supplements are necessary by reviewing your health history, medication use, dietary intake and pathology results.

The Bottom Line

Supplements are not inherently good or bad. Some are supported by strong scientific evidence, while others offer little benefit or carry unnecessary risk. The key is knowing which supplements are genuinely useful for your unique needs.

For most people, focusing on diet quality, lifestyle habits and regular health checks is the best starting point. Supplements can then be added strategically with professional guidance.

Speak to a Health Professional

If you are considering supplements or want personalised support, our health coaches and dietitians can help you understand which supplements are worthwhile for you. Contact the team to book an appointment.

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