According to recent research from Mintel, over 66% of people in the UK admit to using dietary supplements in an attempt to enhance their overall health. However, the question of whether these supplements offer tangible benefits is not as straightforward as it seems.

Dr. Kathryn Basford, from Asda Online Doctor, has provided insights into the efficacy of commonly used supplements like iron, vitamin B12, vitamin D, and creatine. She delves into whether these supplements deserve a spot in our daily health regimens.

“Many individuals incorporate dietary supplements into their daily lives to address nutritional deficiencies, bolster their immune systems, and support general health,” Dr. Basford states. “While a significant portion of the population relies on supplements for health improvements, the evidence regarding their effectiveness is often inconclusive.”

Dr. Basford emphasizes that supplements should not be seen as a substitute for a nutritious and well-rounded diet. The optimal way to fulfill your body’s nutritional needs is through a diet rich in fruits, vegetables, dairy, whole grains, lean proteins, and healthy fats, while minimizing the intake of processed foods.

Doctor reveals which vitamins and supplements are essential and which aren’t

The Role of Vitamin B12

Highlighting the importance of vitamin B12, Dr. Basford notes, “This vitamin is crucial for the production of red blood cells, energy release from food, and maintaining a healthy nervous system. It is recommended that individuals consume 1.5 micrograms of B12 daily.”

“Although most people who eat dairy, meat and/or fish can usually get all the B12 they need from their diet, people eating a plant-based diet may not be getting enough. Signs of a B12 deficiency include tiredness, pins and needles, mouth ulcers, muscle weakness, vision problems, and cognition changes like low mood or memory loss. If you notice any of these symptoms, contact your GP.”

Dr Basford said: “Iron is also important for making red blood cells, which are needed for transporting oxygen around your body. A lack of iron can lead to anaemia, often causing tiredness, headaches, shortness of breath and heart palpitations.

“Although men only need 8.7mg of iron a day, women need 14.8mg a day on average due to losing iron when they bleed during menstruation. Women with heavy periods are likely to lose even more iron and may benefit from iron supplements, but most people can get enough iron from the foods they eat.

“Red meat, pulses like beans and chickpeas, nuts and dried fruits are all good iron sources. Many green vegetables also contain lots of iron, but it’s best to eat them with vitamin C-rich foods to improve how much iron your body can absorb. If you do want to try iron supplements, make sure not to take more than the recommended daily dose, as this can cause constipation, nausea, vomiting, and stomach pain.”

Dr Basford said: “Everyone in the UK can benefit from taking vitamin D during the darker months, as although you can get some vitamin D from what you eat, it’s difficult to get enough through diet alone. Vitamin D is essential for keeping your bones healthy and strong, and is mostly produced by the skin when exposed to sunlight.

“A lack of vitamin D can lead to tiredness, bone or muscle pain, and recurrent infections, amongst other things. Some people should take a daily vitamin D supplement all year round, this includes people who are housebound or in care homes or who do not go outside very often; people who wear clothing to cover their skin when outdoors; people with darker skin, as they do not produce as much vitamin D from sunlight; children from one to four years and infants under one who are breastfed or who have less than 500ml of formula a day (formula is fortified with vitamin D) and pregnant and breastfeeding women.

“If you do take vitamin D supplements, with 10 micrograms (400 IU) a day being enough for most people, do not take more than 100 micrograms (4,000 IU) a day as this could be harmful, unless you have been advised to do so by a doctor.”

Dr Basford said: “Creatine is popular for enhancing exercise performance and reducing muscle fatigue. When taken in recommended amounts, it is generally considered safe for most healthy people, however when taken at higher than recommended doses, creatine may increase your risk of kidney damage.

“If you’re generally healthy and not training intensely, you likely don’t need creatine, but athletes and healthy adults looking to maximise muscle growth may benefit.”

Safety considerations when taking supplements

Dr Basford warned: “It might be tempting to take supplements as a way to improve your health, but in some cases, they can actually cause health problems. Taking more than the recommended amounts of fat-soluble vitamins, such as A, D, E, and K, can cause them to build up in your body, leading to toxic effects. Toxicity is only a possibility when taking these vitamins as supplements, so getting these vitamins from the sun or your diet won’t lead to this problem.”

She continued: “Some supplements can also cause health problems when taken in combination, or stop other vitamins from being absorbed properly. For example, calcium can prevent the body from effectively absorbing iron. To avoid any problems, don’t combine different supplements without medical guidance. It’s always best to speak to a professional before starting any new supplements.”

Dr Basford added: “GLP-1 weight loss medications like Wegovy and Mounjaro help you to eat less by making you feel fuller for longer, so it’s especially important to be mindful about the foods you’re eating. The NHS doesn’t advise people to take vitamin or mineral supplements unless they are not getting enough of these nutrients in their diet.

“This means you need to review your diet while taking your weight loss medication and check whether you’re eating a variety of foods that meet your nutritional requirements. If you’re not sure or you think you might have symptoms, your GP can test for deficiencies and recommend which supplements to take.”

Dr Basford obtained her medical degree from the University of Manchester, where she also earned a Master’s qualification in public health. She undertook her GP training at Whipps Cross Hospital in London.

Her areas of expertise encompass women’s health and sexual health. Dr Basford is presently pursuing a diploma in dermatology at Cardiff University.