health
A bitter pill: are you wasting your money on supplements?
Will collagen make you look younger? Could magnesium help you sleep better? Or are the benefits overstated? A dietitian reveals which are worth taking
TL;DR
- Multivitamins offer minimal proven benefits for most people unless specific life stages or absorption issues exist.
- Creatine may offer modest improvements for high-intensity exercise when combined with training and recovery.
- Collagen supplements might improve skin hydration and elasticity, with potential benefits for specific joint issues.
- Vitamin D supplementation is recommended during autumn and winter in the UK, especially for those with limited sun exposure.
- Magnesium benefits are primarily seen in individuals with low dietary intake.
- Electrolyte supplements are generally unnecessary for most people outside of intense exercise or illness.
- Omega-3 supplements can be a practical alternative for those who don't eat fish.
- Ashwagandha shows some evidence for stress reduction, but long-term benefits are unclear.
- Fibre supplements can aid in symptom management like constipation or diarrhoea, but whole plant foods offer broader benefits.
- Iron supplementation is crucial for specific groups like menstruating women or plant-based dieters, but requires medical assessment to avoid overload.
- A balanced plate structure focusing on protein, colourful plants, complex carbs, flavour boosters, and healthy fats is the best approach to nutrition.
- Prioritizing real food and dietary diversity is consistently more beneficial than relying on supplements.