Why Do People Take Supplements?

Food supplements are a normal part of many people's routines in the UK. But why do people take them, and when are they actually worth considering? This guide looks at the most common reasons, based on UK public health advice, and is honest about when a supplement is unlikely to add much.

What is a food supplement?

In UK law, a food supplement is a food in dose form, such as a capsule or tablet, that provides a concentrated source of nutrients or other substances with a nutritional or physiological effect. Supplements are foods, not medicines. They are intended to supplement a normal diet, not to replace it.

The most common reasons people take supplements

1. Following NHS advice on vitamin D

From around late March to the end of September, most people in the UK can make enough vitamin D from sunlight on their skin. In autumn and winter, the NHS advises everyone to consider taking a daily supplement containing 10 micrograms of vitamin D. People who get little sun on their skin, for example those who are mostly indoors or usually cover their skin outdoors, are advised to consider it all year round.

Vitamin D contributes to the normal function of the immune system. The NHS also advises adults not to take more than 100 micrograms (4,000 IU) of vitamin D a day. Our Vitamin D3 4000 IU with K2 MK7 provides 100 micrograms of vitamin D3 per capsule, which is that upper amount, so take one capsule only and do not combine it with other vitamin D products without medical advice. It uses lanolin-derived D3 and is not suitable for vegans.

2. Planning a pregnancy

The NHS advises taking 400 micrograms of folic acid a day while trying to conceive and until 12 weeks of pregnancy. Some people need a higher dose on prescription, so anyone planning a pregnancy should speak to their GP, midwife or pharmacist.

3. Vegan and plant-based diets

Vitamin B12 is found naturally almost only in animal foods. The NHS advises people following a vegan diet to get B12 from fortified foods or a supplement. Vitamin B12 contributes to the reduction of tiredness and fatigue. Our Vitamin B12 1000 mcg provides 1,000 micrograms of methylcobalamin per vegan capsule. For more, see our article on vitamins and supplements vegans should take.

4. Restricted or busy diets

Some people take a supplement because their diet is limited, for example due to food intolerances, personal choices or a busy lifestyle. A supplement can help top up specific nutrients, but improving the diet itself is usually the better long-term step.

5. Convenience and routine

Others simply like the reassurance of a daily routine, such as a multivitamin or magnesium. That is a personal choice, as long as the product is used as the label directs.

When you probably do not need a supplement

• If you already eat a varied, balanced diet and have no specific advice to take one.
• If you are taking a product only because a label promises dramatic results. Be wary of any claim that a supplement treats or cures anything.
• If you would be doubling up the same nutrient from several products.

More is not better

Some nutrients can be harmful in large amounts. For example, too much vitamin A should be avoided during pregnancy, and high-strength iron or zinc should only be taken at the label dose. Always add up the amounts from all the products you take.

Where to start

If you want to explore everyday options, our Daily Foundations collection includes vitamin D3, magnesium, omega 3 and B vitamins. Check every label: the first two images on each listing show the front and back label.

Frequently asked questions

Do I need a supplement if I eat well?

Often not, apart from the NHS advice on vitamin D in autumn and winter, and folic acid before and in early pregnancy.

How much vitamin D does the NHS recommend?

10 micrograms a day, especially in autumn and winter. Adults should not take more than 100 micrograms a day.

Are supplements medicines?

No. Food supplements are regulated as foods. They are not intended to diagnose, treat or prevent any disease.

Important information

Food supplements should not replace a varied, balanced diet and a healthy lifestyle. Do not exceed the recommended daily dose stated on the label. Not intended for anyone under 18. If you are pregnant, breastfeeding, taking any medication or under medical supervision, speak to your doctor or pharmacist before taking any food supplement. Keep out of reach of children.