A practical, science-backed overview to help you decide which supplements are proven, necessary, and effective, and when diet alone is enough.

For most people, a healthy, balanced diet should provide all the nutrients your body needs. But in practice, gaps can occur due to busy lifestyles, restrictive diets, life stages (like pregnancy), or limited sunlight. That’s where supplements, used appropriately, can support your health.

NHS Guidelines

According to NHS guidelines, only a few supplements are broadly recommended for the general population. These include:

Vitamin D – for everyone

• Why: Sunlight is our main source of vitamin D, but in the UK, levels drop between October and March.
• NHS advice: Everyone aged 1 and older should consider taking 10 micrograms (400 IU) of vitamin D daily during autumn and winter.
• High-risk groups (e.g., those with darker skin, or who cover up or stay indoors) are advised to supplement year-round.
  

Folic Acid – if you're pregnant or trying for a baby

• Why: Folic acid reduces the risk of neural tube defects in the early stages of pregnancy.
• NHS advice: Take 400 micrograms daily from before conception until 12 weeks pregnant. Some women may need a higher 5 mg dose if at higher risk (e.g., diabetes, epilepsy).

Vitamin B12 – if you're vegan or vegetarian

• Why: B12 is found only in animal-derived foods.
• NHS advice: People following a plant-based diet should supplement regularly or eat B12-fortified foods.
  

Others – based on individual needs

While not recommended for everyone, supplements like iron, omega-3, and magnesium may be beneficial for certain individuals with diagnosed deficiencies, low dietary intake, or specific health goals (e.g., supporting sleep, reducing inflammation, or managing fatigue).

Nutrient Overviews

Iron

Function: Red blood cell formation, oxygen transport, energy

Who needs it most: Women with heavy periods, pregnant people, those with low ferritin

Absorption tip: Pair with vitamin C-rich foods; avoid tea/coffee near dose

Vitamin D

Function: Bone health, immune modulation, mood

Who needs it most: Everyone in winter; people with darker skin or who avoid sun

Absorption tip: Take with a fat-containing meal for better absorption

Magnesium

Function: Muscle function, stress resilience, sleep support

Who needs it most: Stressed individuals, poor sleep, muscle cramps

Absorption tip: Choose glycinate for relaxation, citrate for digestion

Omega-3

Function: Heart, brain, eye health; inflammation support

Who needs it most: People who don’t eat oily fish 2x/week, vegans

Absorption tip: Take with food; algal oil is vegan-friendly

Folic Acid

Function: DNA synthesis, pregnancy support, red blood cells

Who needs it most: Anyone pregnant or planning to conceive

Absorption tip: Methylfolate may be better for those with MTHFR variants

Vitamin B12

Function: Energy metabolism, nerve function, red blood cells

Who needs it most: Vegans, older adults, those with GI absorption issues

Absorption tip: Sublingual or spray forms offer higher bioavailability

Multivitamin

Function: Covers common nutrient gaps

Who needs it most: People with restrictive diets, busy lifestyles, or higher nutrient needs

Absorption tip: Take with food to improve absorption of fat-soluble nutrients

Yvidét Edit

• Diet First: Supplements should complement, not replace, a nutrient-rich diet.
  
• Lab Testing Helps: Especially for iron, vitamin D, and B12—deficiency is common but best confirmed.
  
• Form Matters: Bioavailability (how well your body absorbs it) differs by form (e.g., D3 over D2, methylfolate over folic acid).
  
• Check Labels: Look for third-party tested brands or ones with clinical backing.
  
• Lifestyle Link: Sleep, stress, activity, and digestion all affect nutrient needs and usage.

You’ve now got the essentials to start building a wellness foundation that truly supports you every day. If you’re ready to take things a step further, read our Elevate Your Wellness Guide, because your wellness journey deserves to evolve with you.

Discover the Elevate Your Wellness Guide