Let’s talk supplements. I was at my local shopping centre recently and everywhere I looked I was surrounded by ads telling me I needed another vitamin or mineral to be healthy. As I was standing in the shoes of the average consumer, one word instantly came to mind: “overwhelming”.
With so many products available, how do you know what to take? Which brand is best? What dosage is appropriate? Which supplements work well together, and which combinations should be avoided?
The truth is, there isn’t a simple universal answer.
Your nutritional needs are influenced by many factors, including your diet, activity levels, age, medications, stress, overall health and your environment. That’s why choosing a supplement isn’t always as straightforward as matching a symptom to a product.
Take fatigue, for example. Low iron or B12 or Vitamin D are all possible causes, but so are poor sleep, chronic stress, thyroid disorders, infections and many other health conditions. Taking an iron supplement without confirming a deficiency may not address the real problem. In addition, some minerals, including iron and zinc, can compete for absorption when taken together in high doses.
Not All Supplements Are Created Equal
Choosing a supplement isn’t just about what nutrient is listed on the label. The type, dosage and quality all influence how well your body can utilise it.
Take magnesium as an example. There are several types available, each with different properties and levels of absorption. Magnesium glycinate is widely regarded as one of the better absorbed forms of magnesium and is less likely to cause digestive upset. While many other types are used because they are cheaper to produce rather than because they offer superior absorption.
Many nutrients also rely on cofactors to work effectively. Vitamin D helps regulate calcium absorption, while vitamin C enhances the absorption of iron from plant foods. Looking at one nutrient in isolation doesn’t always tell the whole story.
Supplements certainly have their place. They can help correct deficiencies and support health when used appropriately. However, more isn’t always better, and taking several supplements without a clear reason can become both expensive and unnecessary. Over the years, I’ve found that the best results come from looking at the body as a whole rather than chasing individual symptoms. Instead of asking, “What supplement should I take?”, it’s often more helpful to ask, “Why is this symptom happening in the first place?” The goal isn’t to take more supplements. It’s to understand what your body actually needs and to give it the right support.
It’s important to remember food should always form the foundation of nutrition whenever possible. Although, when a deficiency is suspected, a qualified healthcare practitioner or appropriate pathology testing can help determine: what supplementation is needed, which supplement is most appropriate and how long it should be taken for.