Before you take any supplement, ask: am I getting enough from my food? Here's why diet matters.
The food matrix
Nutrients in food come packaged with fibre, protein, healthy fats and hundreds of beneficial compounds. A piece of salmon gives you omega-3, protein, vitamin D, selenium and more — all in a form your body is designed to absorb. A supplement gives you isolated nutrients, which may not have the same effect.
What the BDA says
The British Dietetic Association (BDA) recommends a food-first approach: eat a varied, balanced diet with plenty of fruit, vegetables, whole grains, lean protein and healthy fats. Supplements should only be used to fill specific gaps, not as a substitute for poor eating habits.
What the NHS says
The NHS recommends getting vitamins and minerals from a balanced diet. They specifically recommend vitamin D supplements for everyone in autumn and winter, and folic acid for women trying to conceive. For most other nutrients, food is the best source.
When supplements make sense
Supplements are useful when: you have a diagnosed deficiency, you're in a group at risk of low intake (e.g. vegans and B12, older adults and vitamin D), you're pregnant or planning pregnancy (folic acid), or you don't eat certain food groups (e.g. no oily fish means low omega-3).
The bottom line
Eat well first. If you can't get enough of a nutrient from food, then supplement. But don't use supplements as an excuse to eat poorly — no amount of pills makes up for a bad diet.
Food supplements should not replace a varied, balanced diet and a healthy lifestyle. This guide is general information, not medical advice. If you are pregnant, breastfeeding, take medicine or have a health condition, speak to your GP or pharmacist before taking a supplement.
Sources
- 1.BDA. Food Fact Sheets. bda.uk.com.
- 2.NHS. Vitamins and minerals. nhs.uk.
- 3.NHS. Eat well guide. nhs.uk/live-well/eat-well.
