Confused about whether you actually need supplements? You’re not alone. From vitamin D to iron and B12, it’s hard to know what’s genuinely helpful and what’s just hype. In this evidence-based guide, UK-registered nutritionist and founder of The Nutri Kitchen, Farihah Syed, breaks down when supplements are worth it, when food is enough, and how to avoid wasting money on products your body doesn’t need.

Supplements Are Everywhere—But Are They Always Necessary?

You walk into Boots for toothpaste and leave with a multivitamin “just in case.” Online, it seems like everyone’s taking something — magnesium for sleep, iron for energy, B12 for brain fog. And then there’s TikTok: “This supplement changed my life!”

It’s easy to feel like you’re missing out if you’re not taking something. But before you jump on the supplement bandwagon, it’s worth asking: Do I actually need this?

At The Nutri Kitchen, we prioritise real food — not because supplements are bad, but because a balanced plate often gives your body exactly what it needs That said, there are some situations where supplements do make sense.

Let’s break it down clearly: when supplements are worth it, when they’re not, and how to know the difference.

Why Food Should Always Be the First Place You Look

Your body was built to get its nutrients from food. That means whole ingredients — things that grow, swim, graze, or are cooked in your kitchen, not churned out in a factory.

Why? Because food isn’t just a delivery system for vitamins. It’s a whole package — with fibre, antioxidants, healthy fats, water, and compounds that help your body absorb and use what you’re eating. This is known as the food matrix, and it’s one reason why studies consistently show better health outcomes from nutrients in food compared to supplements.

Some simple examples:

• The iron in your dinner is far more effective when eaten alongside vitamin C-rich foods, like peppers or tomatoes.

• A handful of almonds doesn’t just offer magnesium. It also provides fibre, healthy fats, and plant compounds that support your heart, gut, and metabolism.

Food gives you more than a label ever can — and it does it in a way your body understands.

When Supplements Might Be Worth It

While we always start with food, there are absolutely times when supplements are helpful — even necessary. Below are some of the most well-supported examples, especially for people living in the UK.

Vitamin D — Especially in the UK Winter

From October to March, UK sunlight isn’t strong enough for your skin to make enough vitamin D. And unless you’re eating a lot of oily fish or fortified foods, it’s easy to become low — even without symptoms.

That’s why the NHS recommends everyone consider a supplement of 10 micrograms (400 IU) per day during the darker months.

In 2021, Pham and colleagues also found that vitamin D supplements may help reduce the risk of respiratory infections in people with low levels.

Vitamin B12 — If You’re Vegan or Low in Animal Foods

Specifically, vitamin B12 plays a key role in energy, focus, and nerve health. But it’s only found in animal-based foods — which means if you’re vegan or eat very little meat or dairy, you’re at risk of deficiency.

This is one of the most common supplements recommended for plant-based diets — and with good reason. Low B12 can creep up slowly, leading to tiredness, tingling, and memory issues.

Iron — if after testing it’s low

Iron deficiency is especially common in menstruating women, those with heavy periods, or anyone with low red meat intake. It can leave you feeling constantly exhausted, lightheaded, or out of breath.

But here’s the catch: don’t take iron just because of a little tiredness. Too much can irritate your gut and cause constipation.

A 2021 study in BMJ Open showed iron supplements significantly improved fatigue and performance in women who were clinically low in ferritin.

Start with a blood test — then make a decision.

Omega-3 — If You Don’t Eat Oily Fish

If you’re not getting oily fish like salmon, sardines, or mackerel at least once a week, you might benefit from an omega-3 supplement.

These fatty acids (EPA and DHA) are vital for heart health, brain function, and even mood.

A 2020 review found omega-3 supplements help reduce triglycerides and inflammation in those with low intake.

Vegan or plant-based? Look for algae-based omega-3 supplements instead of fish oil.

Final Thoughts from The Nutri Kitchen

Here’s our simple rule of thumb:

• Start with food.
• Only supplement what you actually need.
• Look at what your lifestyle and goals are.
  
  
  

Supplements can be powerful — but they should support your nutrition, not replace it.