I’m a strong advocate for prioritising food first. In my clinic, I see firsthand the profound impact that a nutrient-rich diet can have on our health. Our diet is our most powerful tool to reduce disease risk, from obesity to cardiovascular disease. This was evident when the inhabitants of Crete were studied in the 1950s for their low heart attack rates, leading to the recognition of the Mediterranean Diet. Similarly, a major 2023 BMJ study highlighted that a nutrient-dense diet is key in preventing Alzheimer’s disease.

However, I also recognize the value of supplements. Here’s why:

👉🏻 Stress: Modern life is stressful, and this depletes vital nutrients like vitamin C, B vitamins, and magnesium. Since we don’t store vitamin C well, a daily intake is crucial. The RDA for vitamin C is 40mg, but during stressful times, aiming for around 1g daily can significantly boost your vitality.

👉🏻 Nutrient-poor diets: Despite the abundance of food, many diets lack essential nutrients. The UK’s National Diet and Nutrition Survey shows that many teenage girls and women have inadequate iron intake, and fibre intake is also below recommended levels. Supplements can be particularly helpful for picky eaters.

👉🏻 Vitamin D: This essential vitamin is scarce in food sources. Supplementation is often necessary, especially given limited sun exposure and the frequent use of SPF.

👉🏻 Soil depletion: Research indicates a significant drop in soil nutrient levels over the past 80 years, making it harder to get enough nutrients from food alone. This is a strong argument for buying organic and considering supplements.

👉🏻 Targeted needs: Supplements can address specific health issues, such as digestive problems, recurrent infections, or nutrient deficiencies. For instance, probiotics can support gut health, while omega-3 or evening primrose oil can benefit skin health.

👉🏻 Life stages: Different life stages require different nutritional support, such as postpartum recovery or managing menopause symptoms.

A recent Guardian article claimed that daily multivitamins offer no health benefits for healthy adults, based on a large observational study. However, this study had limitations, such as the inconsistency in multivitamin use and the varying quality of the supplements taken.

Not All Supplements Are Equal

The quality of supplement brands varies widely. Many cheaper supplements contain forms of minerals with low bioavailability, like magnesium oxide and zinc oxide. Instead, opt for magnesium citrate, malate, glycinate, or taurate, and zinc citrate or picolinate. Avoid calcium carbonate and choose calcium citrate instead. Methylated B vitamins are better absorbed, and food-state brands like Wild Nutrition are more easily assimilated.

When choosing a multivitamin, scrutinize the ingredient list. Avoid products with fillers like glycerol, sucrose, E numbers, or talc. Many popular supplements are heavily marketed but lack quality.

Despite these concerns, I believe in the role of supplements as a top-up, even for those with a nutritious diet, to counteract modern life’s stressors. Ethical brands with smart formulas that support the body’s systems are ideal.

Ultimately, a high-nutrient diet and good digestive health are paramount. But when dietary gaps exist, supplements can be an invaluable aid.

Thanks for reading!

Louise x

Learn more about Louise here