It’s vital to understand that nothing in the entire world can replace a highly nutritious way of eating. Supplements are designed to supplement – not replace – a nourishing diet. But it is becoming increasingly challenging to get all the nutrients we need to avoid insufficiency or deficiency from food alone and so I am also a fan of supplementation. 

Not all supplements are created equally and I want to make sure you’re not just wasting your money on shelf help that doesn’t benefit you in the ways you expect or need. Here are some essential tips to guide you in choosing the right supplements to enhance your health and fill in any nutritional gaps effectively. 

1. Understand the bioavailability 

The bioavailability of a supplement determines how much of what you ingest is actually utilised by the body. Some nutrients are enhanced when taken with others (like vitamin D supporting the absorption of calcium) or may require specific forms for better bioavailability (such as magnesium in citrate form versus oxide). This is a good reason to opt for supplements made from real food and/or herbs as the nutrients are in a form that the body knows exactly what to do with. 

2. Prioritise high quality and/or practitioner only products

Practitioner-only brands have traditionally been developed by clinicians and nutrition professionals, rather than purely by marketing teams. As a result, their formulations often reflect a deeper understanding of biochemistry, nutrient synergy and therapeutic dosing. They may provide more meaningful levels of key nutrients and consider how those nutrients work together to support the body’s many enzymatic processes.

This doesn’t mean you must exclusively choose practitioner-only products. It does mean it’s wise to look beyond the label and ask thoughtful questions: Who formulated this? What is their training? Is the dose physiologically relevant? Has the formula been designed with an understanding of how nutrients interact in the body?

Cost can also be a clue. Lower-priced supplements are sometimes bulked out with inexpensive excipients and fillers used to streamline manufacturing. While excipients serve a technical purpose, excessive or poor-quality additives can dilute the overall integrity of a product and, in some individuals, contribute to sensitivities.

The supplement industry is crowded, and many products are brought to market by brands with strong marketing capabilities but limited nutritional expertise. Whenever possible, choose products developed by practitioners or formulation teams with a solid grounding in human physiology and nutritional science. Your body relies on precise biochemical pathways every day – the products you use to support it should be designed with that same level of care.

3. Consider your specific needs

Consider your specific needs when selecting supplements, as they are not one-size-fits-all. Take into account your diet, lifestyle, and any specific health concerns you might have. For example, if you avoid certain food groups due to allergies or preferences, you may need targeted supplementation to compensate for missing nutrients. Additionally, different life stages or circumstances, such as pregnancy, breastfeeding, or periods of intense stress, can increase your body’s need for certain nutrients.

By understanding your dietary intake and the demands of your lifestyle, you can make informed decisions about which supplements are most suitable for you, ensuring your body receives the support it needs. A consultation with a qualified nutrition-focused professional can also be valuable. Jenny Brooks is the senior consultant at the Dr Libby Clinic. 

4. Simplicity is often key 

A long list of ingredients doesn’t necessarily translate to better health benefits. Instead, look for products with fewer but more impactful ingredients that provide a concentrated dose of specific nutrients. This is particularly true for greens powders and/or multivitamins that may claim to offer comprehensive health benefits. Simplified formulations ensure that each ingredient is provided in a decent amount and serves a purpose, which not only tends to enhance the absorption of essential nutrients but also supports a more streamlined, effective supplementation routine.

5. Be mindful of inactive ingredients

Many products include additional ingredients to enhance shelf life, taste, appearance, or manufacturability. However, these can sometimes reduce the quality of the supplement, cause undesirable side effects, or negatively impact your biochemistry. Always scrutinise the ingredient list for unnecessary additives and opt for supplements that focus on purity and essential ingredients that support your nourishment.