Whether we’re after better sleep, a sharper brain or younger looking skin, it’s clear that more and more of us think popping a pill is the answer. The latest figures from Mintel, the market research agency, show that 70 per cent of adults in the UK report having taken a vitamin, mineral or other supplement, fuelling a market worth over £600 million annually. The figures show that it is middle-aged and older people concerned about ageing and its implications who are driving the trend for daily intake of the products.
But do we really need supplements to stay healthy? Last week Dr Xand van Tulleken, the public health specialist and broadcaster, expressed concern about the “massively confusing” array of health supplements being pushed as daily essentials by influencers on social media. “They are a perfect product to sell: massive profit margins, long shelf lives, they’re light and easy to ship … people never return them, the regulations are light,” he told Radio 4’s Today programme. And while some people might benefit from taking certain supplements for certain periods of time, they don’t all work for everyone. “Do not get your health advice from Instagram and don’t get your health advice from anyone who is selling you the product that they’re trying to persuade you is healthy,” Van Tulleken added. “The NHS has some pretty good guidelines on which people might want to consider supplementation.”
So what — if anything — should you be taking? If in doubt, speak to a GP or pharmacist before taking a pill or powder, especially if you are on other medication or have underlying health conditions. Here, with the help of nutrition experts, we look at what adults need to know before buying any of the popular pills:
Vitamin D
Essential for maintaining the health of bones, teeth, muscles and immune function, vitamin D also enables the body to absorb the teeth and bone-building nutrients calcium and phosphorus. “It plays a key role in preventing the systemic inflammation that is linked to many chronic diseases,” says Dr Linia Patel, a researcher in the department of clinical sciences and community health at the Universita degli Studi di Milano in Italy and a spokeswoman for the British Dietetic Association (BDA). Food is not the best source — only small amounts are found in dairy products, oily fish, cod liver oil, milk and eggs — and most vitamin D comes from exposure to sunshine for 15 minutes a day between April and September (30 minutes if you have darker skin).
A deficiency may affect the health of bones, teeth and muscles and government figures suggest that “one in six adults in the UK have low levels”. A study in the BMJ involving 449,943 adults concluded that “taking supplements was associated with a lower risk of vitamin D deficiency”. “Research also links a deficiency with impaired immune function,” says the dietician Bahee Van de Bor, a spokeswoman for the BDA.
Should I be taking it?
Yes, everyone should take a supplement of 10mcg a day from the end of September until April, according to the NHS. All children aged 1 to 4, all babies (unless taking more than 500ml of fortified formula milk) and anyone at risk of low levels (the over-65s, the housebound or those working indoors and people with darker skin) should take a supplement all year round.
• Vitamin D supplements could counter ageing, study suggests
Creatine
Popular with gymgoers looking for muscle definition and speedy recovery from exercise, creatine is a compound produced naturally in the body. It is present in red meat and seafood and plays an important role in cell regulation and in the regeneration of adenosine triphosphate (ATP), the compound that provides cells with the energy they need to function.
Creatine is one of the most widely studied of all fitness and health supplements because it is so popular. A paper in the Journal of the International Society of Sports Nutrition confirmed it boosts exercise performance and helps with injury prevention and recovery. Others take it to boost brain health, although last year the European Food and Safety Authority (EFSA) rejected claims that creatine may improve cognitive function. Although with more studies emerging, such as a paper in Nature journal that found a single dose of creatine boosted cognition in sleep-deprived people, we should probably watch this space.
Should I be taking it?
Sporty types and the over-65s might want to try it.
• Is creatine the secret weapon for midlife women?
Lion’s mane
The lion’s mane mushroom grows on old tree trunks and contains the compounds hericenones and erinacines, which are believed to boost brain health and concentration.
A study in the journal Antioxidants showed hericenones and erinacines might help to enhance the growth of brain cells. But many of the studies have been small and on animals. The Advertising Standards Agency (ASA) has challenged supplement manufacturers that claim the superstar mushroom has potential to support cognitive function, focus and memory.
Should I be taking it?
It is considered safe but more research and longer duration studies are needed to confirm perceived health benefits.
• The dubious new wellness trend: lion’s mane mushrooms
Magnesium
The mineral is needed for healthy muscle and nerve function. Magnesium activates important enzymes in the body and is involved in the secretion of hormones needed for bone metabolism. It is a popular sleep aid.
Some researchers, including the authors of a paper in Complementary Medicine and Therapies, have shown that a magnesium deficiency disrupts nerve signalling, which changes levels of sleep-inducing hormones such as melatonin in the body. Men aged 15 and older and girls aged 15-18 need 300mg magnesium per day; women aged 19 plus need 270mg daily. Unless you have been diagnosed with a deficiency, the NHS says we should be able to get all of the magnesium we need from foods including nuts and seeds, leafy greens, pulses, yoghurt and fish. It is unlikely to improve your sleep if you get enough magnesium in your diet anyway.
Should I be taking it?
“It’s very hard to overdose on magnesium as it has laxative effects if you have the dosage wrong so will pass through the body,” Patel says. “I tell my patients to try 300mg for 12 weeks and see if you notice a difference.”
Probiotics
These are supplements of beneficial bacteria that help to create balance in our microbiome, the vast ecosystem of bacteria, fungi and yeasts that inhabit our intestines, and might enhance your health, immunity and mental wellbeing.
There is plenty of evidence that some probiotics are helpful, but you do need to choose the right type. According to Dr Gemma Walton, a researcher at the University of Reading’s Department of Food and Nutritional Sciences, products with lots of evidence sit on shelves next to probiotics that have very little research behind them. Not all bacteria strains in probiotics have the same effects and supplements should be selected according to symptoms or requirements. Walton and a team of nutrition scientists from the University of Reading, the University of Leeds, King’s College London and the US and Canada-based Alliance for Education in Probiotics have compiled a comprehensive guide to science backed probiotic supplements at probioticguide.uk.
Should I be taking them?
Possibly, although consult your GP or probioticguide.uk for effective products that meet your needs.
• The experts’ guide to the probiotics that work
Vitamin C
Important in supporting immune function, vitamin C also helps the body to produce collagen needed for the healing and maintenance of healthy skin. It is needed to keep blood vessels, bones and cartilage healthy and to help the body absorb iron.
Vitamin C is water soluble, meaning excess levels are excreted in urine, not stored in the body, so we all need a regular intake. Current NHS recommendations state that anyone aged 15 and older needs 40mg a day; under-15s need 30-35mg daily. Taking extra in supplement form won’t prevent a cold but might cut it short by up to 1.5 days, according to a 2023 review of ten published studies by scientists at the University of Helsinki.
Should I be taking it?
If you are not a big fruit and veg eater, or if you are a smoker (it destroys vitamin C in the body), you might consider a supplement.
• Vitamin C, anyone? The truth about ‘immunity boosters’
Ashwagandha
An Indian herbal supplement, widely used in ayurvedic medicine, that is derived from a brightly coloured flowering bush. It is said to reduce stress and anxiety by lowering levels of hormones such as cortisol.
One review of 12 clinical trials involving 1,002 people aged 25 to 48 published in the journal Phytotherapy Research found that 300-600mg a day “significantly reduced anxiety”. However, many of the purported benefits for ashwagandha such as better sleep, improved energy levels and concentration are anecdotal or based on very small studies.
Should I be taking it?
No. The UK Food Standards Agency is reviewing evidence and last year said that it was “aware there are potential risks to health from consuming ashwagandha in food supplements” such as possible effects on thyroid function and liver toxicity. In 2024 the German Federal Institute for Risk Assessment warned it may not be safe for children, pregnant women and people with liver conditions.
Collagen
Collagen is usually combined with vitamin C, found in orange juice, for better absorption
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Collagen is our body’s structural protein — the scaffolding that glues together tissues like bones, tendons, ligaments, cartilage and skin. Supplements of it are derived from animal sources, such as beef or fish, and usually combined with vitamin C for better absorption. People take it for strong muscles and tendons but also — like the many celebrities extolling its virtues on Instagram — for more radiant, plump skin and bouncy hair and healthy nails.
It has been shown in small studies from Liverpool John Moores University and University College London to improve tendon and muscular health in elite athletes. But a review of 23 clinical trials with 1,474 participants that looked at the effects of collagen on improving skin hydration, elasticity and wrinkles for a study published this month in the American Journal of Medicine concluded: “There is currently no clinical evidence to support the use of collagen supplements to prevent or treat skin ageing.”
Should I be taking it?
Probably not. Only worth considering if you are an injury-prone professional footballer or Olympian.
• 15 health products you don’t need — from sports drinks to collagen
Turmeric
The active ingredient in the blazing yellow spice turmeric is curcumin, which has proven anti-inflammatory properties. It is often taken as a remedy for everything from high cholesterol and hay fever to depression and aching joints.
The evidence supporting turmeric supplementation is mixed. A study in the journal BMJ Evidence-Based Medicine found that turmeric is as effective as omeprazole, a proton-pump inhibitor (PPI) medicine for reducing excess stomach acid. And a combination of curcumin and piperine, an alkaloid in black pepper that has potent analgesic and anti-inflammatory activities, was shown in the Journal of Sports Science Medicine to reduce muscle damage and soreness caused by exercise if taken before and after a workout.
Not enough is yet known about its effect on joints, though, and a 2017 review in the Journal of Medicinal Chemistry stated that many of the purported benefits of curcumin for health issues and joint pain are “highly improbable”.
Should I be taking it?
Possibly if you exercise hard or if you suffer from stomach acid. “But find one with black pepper as it is needed for absorption of turmeric by the body,” Patel says.
Zinc
Zinc is a mineral needed for the development and function of immune cells, which is why zinc supplements are a top choice for defending against winter viruses such as colds. It is also found in meat, poultry, shellfish, nuts and seeds.
A 2024 Cochrane Library review revealed that “zinc supplementation may have little or no effect on the prevention of colds”, although the authors did concede that zinc supplementation might be helpful in reducing “the duration of ongoing colds”.
Should I be taking it?
Possibly if you are over 60 when our ability to absorb zinc declines, says Dr Jenna Macciochi, a senior lecturer in immunology at the University of Sussex and author of Immune to Age. “Short-term small doses of 10-40mg of zinc supplements or lozenges taken over a few days could be helpful if you have cold symptoms,” she says.
Glucosamine
A compound used by the body to make the chemicals needed to build strong muscles, tendons and cartilage, glucosamine is among the most popular supplements taken to relieve and prevent knee and joint pain.
A review of studies involving 4,000 people in archives of Orthopaedic and Trauma Surgery reported that glucosamine supplements had little or no effect on relieving osteoarthritis knee pain. And the EFSA says it won’t help to maintain healthy joint cartilage.
Should I be taking it?
No. Don’t waste your money.
Vitamin B12
Needed for healthy blood and nerve function. “Vitamin B12 also helps to break down homocysteine, a protein that is linked to an increased risk of heart disease and strokes,” says Rhiannon Lambert, a registered nutritionist and author of The Unprocessed Plate. “It is found in animal products such as meat, fish, dairy and eggs, but plant-based sources don’t exist.” Fortified foods such as some breakfast cereals and plant milks are another source.
Although the body is able to store some B12, there is an increased risk of nerve problems if levels are low. Symptoms of low intakes include fatigue, muscle pains, poor memory and reduced cognitive function. In February 2025 researchers from the University of California reported in the Annals of Neurology that older people with lower concentrations of B12, but still in the normal range, displayed signs of cognitive decline. “Clinicians should consider [B12] supplementation in older patients with neurological symptoms even if their levels are within normal limits,” they said.
Should I be taking it?
Yes, if you are vegan, vegetarian or follow a strict plant-based diet. Possibly if you are over 60 with symptoms of a low intake.
• Three ways to avoid B12 deficiency
Iron
Iron is needed for our energy supplies. It plays a role in many metabolic processes including breathing, DNA synthesis and immune function and the reduction of tiredness and fatigue. Men need 8.7mg daily; women aged 11-50 need 14.8mg and all over-50s need 8.7mg daily, which is easily obtainable in the diet from meat and fish, beans, pulses and leafy green vegetables.
Nice, the National Institute for Health and Care Excellence, estimates that 3 per cent of men and 8 per cent of women have iron-deficiency anaemia, resulting in tiredness and weakness, with 57,000 emergency admissions to hospital each year due to the condition. A study in the Annals of Internal Medicine found that found about 25 per cent of healthy adults in their seventies and older developed iron-deficiency anaemia within five years of enrolling in the study. Taking a low-dose daily aspirin (sometimes recommended by the NHS to prevent blood clots from forming in arteries of people at higher risk of heart disease) increased the risk by 20 per cent.
Should I be taking it?
Possibly if you are a woman with heavy menstrual bleeding or are pregnant or have an iron deficiency diagnosed by a blood test. “Children who are picky eaters may also need a supplement,” Van de Bor says. Multivitamins often contain at least 100 per cent of the daily requirement or about 14mg whereas iron-only supplements typically contain 15-20mg. Make sure you don’t take both. Taking extra iron if you are not lacking it in the diet can be toxic, says the NHS, and iron supplements should always be kept away from children for this reason.
Psyllium
Sometimes billed as a cheaper alternative to weight loss jabs, psyllium, or ispaghula, husk is derived from the mainly soluble fibre outer shell of the Plantago ovata plant. It contains a compound called arabinoxylan, which forms a gel when it comes into contact with water in the digestive tract.
The effects of supplementation are well researched with studies showing it may help to lower our cholesterol by converting cholesterol into bile acids, dampen blood sugar spikes and reduce inflammation. It’s also a prebiotic — providing food for beneficial bacteria in the gut. And the NHS says it helps to bulk up poo to treat constipation.
Should I be taking it?
Only if you have constipation. The NHS says brands such as Fybogel and Ispagel, available from pharmacies, can be taken short term with plenty of water.
• Read more expert advice on healthy living, fitness and wellbeing
Omega-3
This is a popular supplement for heart health. Omega-3 essential fatty acids include alpha-linolenic acid (ALA), which is needed for your body to make eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Both are important for healthy blood vessels, heart and immune system. These omega-3 fatty acids cannot be made in the body and need to be consumed in our diets. Good food sources are oily fish (mackerel, herring, sardines) and nuts and seeds.
This year a British Journal of Nutrition paper suggested that high-dose fish oil supplements containing omega-3 fatty acids had greater cardio-protective effects than eating oily fish alone. However, last year a BMJ study showed that omega-3 supplements might help in stalling the progression of heart disease in those who already have it but might increase the risk of others developing a heart condition.
Should I be taking it?
The British Heart Foundation says you do not need to take omega-3 supplements unless told to do so by a doctor, but that if you are not a fish eater, you might consider a capsule. Look for one that provides about 450mg a day of DHA and EPA omega-3s, the foundation suggests.
Multivitamins
A comprehensive multivitamin will contain vitamins, minerals and sometimes other nutrients that may be difficult to get in restrictive or low-calorie diets. Different products will have a different mix of nutrients so look for one with a wide range of vitamins and minerals.
A BMJ study of over 20,000 people showed that taking a multivitamin offered no greater protection against health conditions than not taking one. However, it might be worthwhile for people over 60. After studies on 5,000 adults aged 60-plus, JoAnn Manson, head of preventive medicine at Brigham and Women’s Hospital, reported in the American Journal of Clinical Nutrition last year that a daily multivitamin helped to slow cognitive ageing. More recently, Manson told the American Heart Association conference that multivitamins slowed biological ageing by between 10 and 20 per cent in people who took them daily for two years.
Should I be taking it?
Worth trying if you have a poor diet or are in your sixties or older, when our bodies become less efficient at absorbing some vitamins and minerals.