Supplement Or Scam

Understanding what your body needs in a market flooded with every sort of supplement

Dietary supplements have become increasingly popular, promising everything from improved health and vitality to enhanced athletic performance. However, not all deliver on their claims, and some can be a waste of money.

Useful supplements that are backed with evidence

Vitamin D

Especially important in regions with limited sunlight, vitamin D supports bone health, immune function and mood. Long winters and indoor lifestyles can leave many of us deficient in this super vitamin which is best taken with good fat (such as an avocado) for maximum absorption.

Omega-3 fatty acids (fish oil)

These are widely recognised for their benefits to heart health, brain function and reducing inflammation. If you don’t eat oily fish regularly, a supplement can be useful, especially as we age.

Magnesium

Supports muscle and nerve function, energy production and sleep quality. Many people don’t get enough magnesium from their diet, but it is vital and is even available in topical form to ease sore muscles, help with sleep and combat issues such as restless leg syndrome. 

B vitamins

Particularly useful for those with restricted diets (e.g. vegans), as B12 is not found in plant foods. B vitamins support energy, brain function and red blood cell formation.

Protein powders

Especially effective when taken post-workout, protein is proven to deliver. Aim for one that is as clean as possible without too many additional ingredients such as artificial sugars or flavours and keep an eye on calorie intake in relation to workout burn.

Fibre supplements

If your diet is low in fibre, supplements like psyllium husk can help support digestive health, though it’s also worth upping the fibre in your overall diet.

Supplements that may not deliver on their promises

Fat burners

Marketed for weight loss, these often contain caffeine and other stimulants. There’s little evidence they work beyond the effects of caffeine, and some ingredients can even be harmful.

Detox products

‘Detox’ teas, pills and powders claim to cleanse your body, but your liver and kidneys already do this naturally. Most are unnecessary and can be expensive.

Collagen supplements

While collagen is important for skin and joint health, most oral supplements are broken down during digestion and may not have any significant effect. A balanced diet and good hydration are more important for skin health.

Homeopathic remedies

These are heavily diluted substances with no scientific evidence supporting their effectiveness for any health condition, though many swear by their effects.

Expensive multivitamins

Unless you have a diagnosed deficiency, most people get enough vitamins from a balanced diet. High-dose or premium-priced multivitamins rarely offer extra benefits.