Half of British adults regularly take supplements, but which ones do we actually need, and with pills, sprays and gummies available, what form is best?

The UK supplement market is booming, with about half of British adults regularly taking them to boost their vitamin and mineral intake. The industry is worth about £500m a year, but with a confusing array of products to choose from, it’s hard to know where to begin.

Dr Farah Ahmed, a GP specialising in women’s health is a proponent of the “food first” approach to health, says: “In an ideal world, we should be getting everything we need from a balanced, varied diet but sometimes that’s not possible, so I understand why many choose to take supplements.”

We’ve spoken to doctors and dietitians to help you cut through the confusing jargon and marketing chatter for the lowdown on the supplements you should be taking – and what to avoid.

Do I need to take a supplement?

Many of us take supplements to maintain or improve our health but no nutritional supplement can have the same benefits as a healthy balanced diet.

The British Dietetic Association (BDA) recommends that your diet should feature:

  • Plenty of fruits and vegetables
  • Some starchy foods such as bread, potatoes, rice and pasta with each meal
  • Some milk and dairy foods (or suitable dairy-free alternatives that are fortified with calcium). Adults need two to three servings per day to reach the recommended amount of calcium
  • Some beans, pulses, fish, eggs, meat or other protein-rich foods – two portions per day. Try to replace meat with pulses once or twice a week

Dr Daniel Atkinson, clinical lead at online health provider Treated, is wary of people self-diagnosing health conditions and treating them with supplements. If you’re wanting to take supplements because you’re feeling lethargic, for example, it’s not necessarily because of a vitamin deficiency.

According to Dr Atkinson, “Stress, poor sleep, diet, and a range of other things might be contributing to low energy levels. If you see your GP, they’ll usually carry out some routine blood tests which can prevent you spending money on supplements that you might not need.”

What supplements should I take?

Dr Sammie Gill, dietitian and BDA spokesperson, has broken down the functions of some of the most popular vitamin and mineral supplements, including how much you should take and where to find these nutrients in your diet.

Vitamin D is essential for calcium absorption and is a supplement everyone should take. Vitamin D is available through three sources – food, sunlight and supplements. Few foods naturally contain vitamin D, so getting enough from food is a challenge.

In the UK, it’s recommended that all adults take 10 micrograms of vitamin D from October to March, or all year round if you are: pregnant or breastfeeding, over 65, have darker skin or spend very little time outdoors.

Vitamin B12 helps the body make red blood cells and keeps the nervous system healthy. Adults need about 1.5 micrograms of vitamin B12 a day, and if you eat meat, fish or dairy, you should be able to get enough vitamin B12 from your diet. However, as vitamin B12 is not naturally found in foods such as fruit, vegetables, and grains, vegans may need a supplement.

Folic acid – If you’re pregnant, trying for a baby, or could get pregnant, it’s recommended that you take a 400 microgram folic acid supplement daily until you’re 12 weeks pregnant to help prevent neural tube defects, such as spina bifida, in your baby.

Vitamin C – Many of us can be found reaching for vitamin C when cold season hits, as deficiency leads to impaired immunity and increased risk of infections. However, most people get enough from their diet, as it is contained in a variety of fruits and vegetables (yes, even potatoes).

Adults need 40mg of vitamin C daily, but it cannot be stored in the body, so you need it in your diet every day.

What is the best way to take supplements?

Vitamin sprays and gummies have gained popularity in recent years as they can be more convenient, especially if you struggle with swallowing pills or find supplements upset your stomach. According to dietitian Priya Tew, there’s no wrong way to take vitamins; you should find a method that suits you. In terms of options other than pills:

  • In studies, sprays are as effective as tablets for vitamin D absorption.
  • Gummies may be easier to chew and swallow, but contain added sugars and fewer active ingredients.
  • Effervescent vitamins often contain approximately a gram of salt per tablet, so they are unsuitable for those on low-sodium diets.
  • Patches and skin creams are generally less reliable for nutrient absorption.

What happens if I take too much of a supplement?

As Dr Ahmed explains, more isn’t always better when it comes to vitamins. “Fat-soluble vitamins like A, D, E, and K can accumulate in the body and become harmful at high doses. Your body can’t excrete excess and so stores it – in the case of vitamin D, this can cause a build-up of calcium in your body, which can weaken your bones, and damage the kidneys and heart.”

In the case of water-soluble vitamins (B-vitamins and vitamin C), your body can’t store any excess, so once you use what you need, any excess will be excreted in urine.

Does price make a difference?

You may wonder if a cheap bottle of vitamin D at the local supermarket is as potent as a branded one, but according to Dr Ahmed, expense doesn’t always equate to effectiveness. “What matters most is the quality, the dosage, and whether the product is third-party tested or meets good manufacturing standards.”

Dr Ahmed says very cheap products may contain unnecessary fillers or lower-quality forms of nutrients that are harder to absorb, but “reputable high street or pharmacy brands are usually fine”.

Should we all be taking a probiotic?

Dr Gill says there is no convincing evidence to suggest that healthy people should take a probiotic. However, certain probiotics can be helpful in some scenarios. “For example, there is good evidence to suggest using a probiotic in the management of irritable bowel syndrome, in traveller’s diarrhoea and antibiotic-associated diarrhoea.”

Gill suggests that if you are considering a probiotic, trial one that is evidence-based and has been shown to have beneficial effects for the symptom or health condition you’re targeting.

Symprove is among the few gut health supplements to have been studied in a clinical trial. Research in 2019 gave people with certain gastrointestinal diseases either Symprove or a placebo over four weeks to measure the supplement’s efficacy in reducing the symptoms of the conditions. The study found that Symprove reduced intestinal inflammation in people with ulcerative colitis and was well tolerated. Symprove is a water-based supplement, which is a great option for those who dislike taking tablets.

What supplements should we avoid?

Nutritional therapist Stefanie Daniels says multivitamins are often unnecessary if you eat a balanced diet. “I’d also avoid high-dose ‘immune boosters’ and detox blends, which are usually more about clever marketing than meaningful results. I’d steer clear of anything promising rapid fat loss, hormone balancing, or instant energy boosts. These tend to be expensive but rarely deliver.”

Dr Atkinson says that while supplements are usually safe, some can interact with certain medications. He explains: “Warfarin, a blood-thinning medication used to help people with heart disease, can be less effective if your supplements or diet contain a lot of vitamin K. St John’s wort, a plant-derived supplement sometimes used to boost people’s mood, can also impact blood-thinning medications.

“It’s best to communicate with your doctor so they have a clear picture of any supplements you plan on using and whether they will interact with your current medication.”