Should I Be Taking Supplements? The Answer Might Surprise You

It's probably the question I'm asked more than any other. And while I'd love to give you a simple yes or no, the honest answer is: it depends.

Before you roll your eyes at that — stay with me. Because the nuance really does matter here, and getting it wrong could mean you're wasting money at best, or causing an imbalance in your body at worst.

My Starting Point: Food First

As a registered nutritional therapist, my default position is always food first. Whole, nourishing, real food is extraordinary. It delivers not just one isolated nutrient, but a whole matrix of vitamins, minerals, macronutrients, fibre and natural compounds that work together in ways no supplement can fully replicate.

Nature is clever. Many foods contain the very chemicals that help your body absorb and utilise the nutrients within them — what we call co-factors. When you take a single nutrient in isolation, you may not have sufficient co-factors present to make full use of it.

So yes — food first. Always.

But Sometimes, Supplements Make Sense

There are absolutely situations where supplementation is appropriate, at least in the short term.

You're significantly depleted. If your nutrient levels are genuinely low and you'd need to eat implausible amounts of food to address the gap, a targeted supplement can help you reach healthy levels much more quickly. This is where functional testing becomes so valuable — because knowing what your body actually needs takes the guesswork out completely.

You have digestive issues. Even a beautifully nutritious diet won't help you if your body is struggling to break down or absorb what you're eating. Gut health and digestive function are foundational — and if they're compromised, supplementation alongside gut support may be necessary.

You have dietary restrictions. Whether that's a vegan or vegetarian lifestyle, a food allergy, or a medically necessary exclusion, there are nutrients that genuinely become harder to obtain through diet alone. Targeted supplementation here is not a shortcut — it's sensible, practical nutrition.

When Supplements Are Not the Answer

This is where I want to be honest with you, because I see it a lot.

If you're hoping supplements will compensate for a diet that's consistently low in nutrients — they won't. If you're looking to them to take the edge off relentless stress from a packed schedule and non-stop commitments — they won't do that either. And if you're experiencing aches and pains because you're not drinking enough water, no supplement is going to fix that.

In all of these situations, the supplement becomes a sticking plaster over a much deeper issue. And in my work, we always look to address the root cause — not paper over it.

The Collagen Example (And Why It Matters)

Let's take collagen, because it's everywhere right now. If you're taking it for healthy hair, skin and nails but protein isn't a priority in your daily diet, your body will direct that protein wherever it's most urgently needed — muscle repair, hormone production, neurotransmitter synthesis. Aesthetics will come a long way down that list.

And if you're under significant stress, drinking alcohol regularly or smoking, you'll be depleting your vitamin C — one of the key nutrients your body needs to actually produce its own collagen. No amount of supplementation will bridge that gap if the foundations aren't there.

The same logic applies to vitamin D, a fat-soluble vitamin. Without adequate dietary fat consumed alongside it, your body simply cannot absorb it effectively. Context always matters.

Not All Supplements Are Created Equal

This is something I feel strongly about. Magnesium is a brilliant example — it comes in many forms: citrate, taurate, bisglycinate, oxide, and more. Each has a different absorption rate and is most useful for different symptoms and systems in the body. They are not interchangeable, and choosing the wrong form means you may not get the benefit you're looking for.

There are also real safety considerations that are worth knowing:

Some nutrients — iron being a key example — should never be supplemented without testing first. Supplementing unnecessarily can be harmful.

Some supplements can interact with medications. Always check with a registered nutritional therapist or your pharmacist before combining supplements with any prescribed medicines.

And supplementing too high a dose of one nutrient can actually deplete another, because nutrients can compete for absorption and transport in the body.

Read the Label

If you do decide to supplement, please, please read the label. Many supplements are full of fillers, binders and anti-caking agents — ironically making them one of the most ultra-processed things we put in our bodies. Check where the nutrients are sourced from, and choose reputable brands recommended by someone with the education and training to make that call.

The world of online advertising and celebrity endorsements has a great deal to answer for here. The promise of a quick fix is compelling, but supplements are not magic — and what works brilliantly for one person may do nothing, or worse, for another.

So, Where Does That Leave You?

Back to: it depends.

What I'd love you to take away from this is that supplementation, when it's right for you and done correctly, can genuinely support your health. But it should always be targeted, evidence-informed, and ideally guided by someone who understands your individual picture — your symptoms, your diet, your lifestyle, your health history.

If you suspect that nutrient depletions might be affecting how you feel, I'd love to help you work that out properly. We can review your symptoms together and, where appropriate, explore functional testing to find out exactly what your body needs.

Book a free discovery call here — no pressure, just a conversation.