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Save<\/p>\nVitamins and supplement sales may be booming, but according to the experts, eating a balanced diet can provide you with all their benefits, plus many more. Here\u2019s what to focus on.<\/p>\n
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Remove items from your saved list<\/a> to add more.<\/p>\n No gift articles left<\/p>\n You’ve used all of your gift articles. 3 more will become available on the 1st of every month.<\/p>\n Close<\/p>\n AAA<\/p>\n Nutrition expert and Deakin University Professor Welma Stonehouse was asked by her brother for her opinion on a dietary powder for his cholesterol and liver that he had purchased online. <\/p>\n \u201cI looked at the packet carefully and thought it was a waste of money, as it was unlikely to do much for either his liver or cholesterol,\u201d says the former president of the Nutrition Society of Australia. <\/p>\n The same can be said for many of the products that proliferate in Australia\u2019s $3 billion-dollar dietary supplement industry.<\/p>\n Put simply, when it comes to health and disease prevention, food provides much more nutritional benefit than popping vitamins can.<\/p>\n \u201cFood is the original supplement, providing nutrients along with fibre and other compounds that work together to support health in ways that cannot be replicated in a pill,\u201d Stonehouse says.<\/p>\n The best recipes from Australia’s leading chefs straight to your inbox.<\/p>\n Sign up<\/a><\/p>\n Here are some of the biggest-selling vitamins and supplements and the food swaps that deliver greater health benefits, usually at less cost.<\/p>\n Multivitamins<\/p>\n These \u201ccatch-all\u201d supplements occupy prime real estate on supermarket and pharmacy shelves, proof of how popular they are. Most include A, C, D, E, K, and the B-complex group vitamins, along with calcium, magnesium, zinc, iron, and selenium.<\/p>\n Many people take these as an insurance policy against illness, especially when their diet may be less than balanced. Some also claim to boost energy, and other health benefits, on top of those provided from an already nutritious diet.<\/p>\n But, with the exception of those with dietary restrictions, multivitamins are \u201csurplus to requirements\u201d says Professor Lauren Ball from the University of Queensland and a director of Dietitians Australia. \u201cThe body will eliminate excess amounts of these vitamins, typically through urine.\u201d <\/p>\n \u201cFood is the original supplement, providing nutrients along with fibre and other compounds that work together to support health in ways that cannot be replicated in a pill.\u201d <\/p>\n Professor Welma Stonehouse<\/p>\n Instead of taking pricey pills, Stonehouse recommends we should be eating various foods from the following core groups, which are naturally loaded with vitamins. <\/p>\n \u201cThese foods provide many of the vitamins and minerals commonly found in multivitamin supplements, while also supplying protein, healthy fats, fibre and other beneficial compounds that are not found in supplements,\u201d Stonehouse says.<\/p>\n Nuts and seeds: vitamin E, thiamin (vitamin B1), folate, magnesium, zinc, selenium (particularly Brazil nuts), copper, manganese and fibre.Eggs: vitamin A, vitamin D, vitamin B12, riboflavin (vitamin B2), folate, selenium, iodine and choline.Oily fish (wild salmon, sardines, mackerel, herring, anchovies): vitamin D, vitamin B12, selenium, iodine and omega-3 fatty acids.Dairy foods (milk, yoghurt, cheese): calcium, vitamin B12, riboflavin (vitamin B2), iodine, phosphorus, potassium and protein.Legumes (lentils, chickpeas, beans): folate, iron, magnesium, zinc, potassium and fibre.Wholegrains (oats, wholemeal bread, brown rice): thiamin (vitamin B1), niacin (vitamin B3), vitamin B6, magnesium, iron, zinc, selenium and fibre.Leafy green vegetables (spinach, kale, silverbeet): vitamin K, folate, vitamin A, vitamin C, magnesium and potassium.Orange vegetables (carrot, pumpkin, sweet potato): vitamin A, vitamin C, potassium and fibre.Fruit (especially citrus fruits, berries and kiwifruit): vitamin C, folate, potassium and antioxidants.Lean red meat: iron, zinc, selenium, vitamin B12, niacin (vitamin B3) and vitamin B6.Mushrooms: riboflavin (vitamin B2), niacin (vitamin B3), pantothenic acid (vitamin B5), biotin (vitamin B7), folate, selenium, copper, chromium, potassium and phosphorus. When exposed to sunlight or UV light, mushrooms can also be a good source of vitamin D. Menopause supplements<\/p>\n British doctor Xand van Tulleken, author of Make Me Well, calls out menopause supplements as the \u201csingle biggest rip-off in the global wellness industry\u201d.<\/p>\n The supplements typically contain a blend of herbal extracts, phytoestrogens, vitamins and minerals claiming to ease symptoms like hot flushes and mood changes. The herbs can include black cohosh, red clover, sage and ashwagandha (a shrub believed to promote sleep).<\/p>\n Many studies question the efficacy of supplements. The Menopause Society in the US stated in 2023 \u201cthere is insufficient scientific evidence to show that over-the-counter dietary supplements or herbal remedies perform any better than a placebo\u201d. The Royal Women\u2019s Hospital in Victoria advises on its website that: \u201cUnfortunately, no over-the-counter or herbal medicines have been shown to significantly reduce menopausal symptoms.\u201d <\/p>\n What to eat instead<\/p>\n Include more phytoestrogens in your diet. There are naturally occurring plant compounds that can mimic some of the effects of oestrogen in the body, Stonehouse says.<\/p>\n Soy foods such as tofu<\/a>, tempeh, soy milk and edamame are the richest dietary sources of phytoestrogens, she says. Other sources include flaxseeds, legumes, sesame seeds, whole grains and nuts.<\/p>\n \u201cIn addition to phytoestrogens, these foods also provide protein, fibre, healthy fats, vitamins and minerals which support heart, bone and gut health during menopause,\u201d Professor Stonehouse says.<\/p>\n Professor Ball also recommends eating foods that reduce inflammation, which means more fruit and vegetables and less ultra-processed foods (UPFs) like breakfast cereal, meat, muesli bars, pastries and cakes.<\/p>\n Probiotics<\/p>\n Probiotic supplements are concentrated doses of beneficial bacteria and yeasts designed to add friendly microorganisms into the digestive system. <\/p>\n They can increase the colony of friendly microbes that live in the gut which helps boost immunity against infections among many other things. Stress and food choices can deplete the gut microbiome, and probiotic pills are one way to help restore it with the bacteria in the pills laying dormant until activated in the digestive tract.<\/p>\n Stonehouse and Ball argue that fermented foods<\/a> provide live microorganisms within foods that contain other beneficial nutrients and compounds. \u201cIn contrast, probiotic supplements generally provide selected bacterial strains in isolation,\u201d Professor Stonehouse says.<\/p>\n What to eat instead<\/p>\n Food sources rich in probiotics: yoghurt with live cultures, kimchi, sauerkraut, kefir, miso, tempeh and other fermented foods.<\/p>\n \u201cThese foods provide more than just beneficial bacteria. Depending on the food, they can also contribute protein, calcium, B vitamins and fibre,\u201d Professor Stonehouse says.<\/p>\n Fish oil<\/p>\n Fish oil, a type of omega-3, promises many upsides including protecting the heart, boosting mood and mental health, reducing inflammation and supporting overall health, including eye, skin and joint function. The supplements are made from the tissues of oily fish like salmon, sardines, and krill.<\/p>\n Since many people do not eat the recommended servings of fatty fish a week, they use fish oil supplements to fill that gap. The two main active ingredients in fish oil that provide health benefits are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). <\/p>\n Related There are many different omega-3 formulations on the market, including standard, double- and triple-strength fish oils and algal oil (a vegan source of omega-3). These products vary considerably in the amount of EPA and DHA they provide, with some containing relatively low amounts, Professor Stonehouse says.<\/p>\n \u201cThe more important point is that EPA and DHA obtained from food sources such as fatty fish and seafood come packaged with many other important nutrients, including vitamin D, vitamin B12, selenium, iodine and high-quality protein,\u201d Stonehouse says.<\/p>\n What to eat instead<\/p>\n Fish such as salmon<\/a>, sardines, mackerel, herring, anchovies and seafood such as mussels, oysters and other shellfish, twice a week, either fresh or canned, both professors Stonehouse and Ball recommend.<\/p>\n Children\u2019s Vita Gummies<\/p>\n Proliferating at eye-height on supermarkets shelves, children\u2019s gummies are marketed towards fussy eaters or target immune defence and \u201ccalm and sleep\u201d. They usually contain a blend of vitamins, minerals, and sometimes vegetable powders.<\/p>\n Parents may give their kids Vita Gummies if they are fussy eaters to bridge what they fear may be a nutritional deficit. They may also reach for targeted vitamin C and Zinc variants during winter in a bid to battle daycare and classroom colds.<\/p>\n Related Article Both professors are concerned about the blurring of the lines between supplements and confectionery. <\/p>\n \u201cTheir sweet taste, colourful appearance and candy-like format may encourage children to view supplements as treats rather than health products,\u201d Professor Stonehouse says.<\/p>\n What to eat instead<\/p>\n Professor Stonehouse says the same advice for replacing multivitamins should be followed, and hiding vegetables in other foods<\/a> for kids works well, for example putting grated zucchini in a pasta sauce.<\/p>\n Professor Ball says even a change from zero serves of vegetables to one a day will have a direct benefit beyond what gummies provide. \u201cInvolve kids in mealtime and lunchbox decision-making to support their interest in eating well.\u201d<\/p>\n Related Article You have reached your maximum number of saved items.<\/p>\n![\"Eating](\"https:\/\/www.newsbeep.com\/uk\/wp-content\/uploads\/2026\/11\/f4a7d0bb10a859950aeab4351019c1d93dce3809.jpeg\")
Eating a balanced diet can benefit your health in ways that vitamins cannot.Getty Images<\/p>\n![\"](\"https:\/\/www.newsbeep.com\/uk\/wp-content\/uploads\/2026\/11\/9c77229cef585cd716c0d506f8b2dee970c1a5e6.jpeg\")
Photo: Getty Images<\/p>\n![\"Nuts](\"https:\/\/www.newsbeep.com\/uk\/wp-content\/uploads\/2026\/11\/634e2f4040d8a17a26cb9fa1b9a71875b1554f8c.jpeg\")
Nuts and legumes are naturally packed with vitamins. Getty ImagesOther supplements to reconsider<\/p>\n![\"Tofu](\"https:\/\/www.newsbeep.com\/uk\/wp-content\/uploads\/2026\/11\/c7461837502347e74de69bdf593f246d09cf1335.jpeg\")
Tofu and endamame, both ingredients in this green noodle bowl, are rich dietary sources of phytoestrogens.William Meppem<\/p>\n![\"Fermented](\"https:\/\/www.newsbeep.com\/uk\/wp-content\/uploads\/2026\/11\/42971d147b01516e00ef2c90a8ddc6352da30bed.jpeg\")
Fermented foods such as kimchi in this soup are naturally rich in probiotics.William\u00a0Meppem<\/p>\n![\"Katrina](\"https:\/\/www.newsbeep.com\/uk\/wp-content\/uploads\/2026\/11\/8833ba95a8cacba0fedd9c6e7a96aad9c1cfa63e.jpeg\")
Katrina Meynink\u2019s spicy tuna roll bowl.Katrina Meynink<\/p>\n![\"Green](\"https:\/\/www.newsbeep.com\/uk\/wp-content\/uploads\/2026\/11\/48fc75297045dd962c46a51a62feb8ef354fed19.jpeg\")
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Vitamin gummies for children can blur the line between sweets and supplements.Getty Images<\/p>\n![\"Jane\u2019s](\"https:\/\/www.newsbeep.com\/uk\/wp-content\/uploads\/2026\/11\/96c079cda562d2842ba64093c75fc451b93abddd.jpeg\")
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