While everyone’s individual requirements are different, there are several supplements which are generally highly beneficial for anyone looking to optimise their health and wellbeing. While others, such as most multivitamins, contain such low doses of a bunch of different nutrients, that they don’t have much impact whatsoever. Plus, some vitamins are easily obtained through your diet alone and can actually be toxic in high doses, so if you’re taking supplements you don’t need this may be causing more harm than good. With all that being said, it’s useful to understand which supplements have convincing evidence and science to back up their benefits - so you can save your money on the useless and unnecessary products, and spend wisely on supplements that work if you choose to.

1. Creatine.

Creatine is commonly used to support increases in strength and exercise performance in athletes and people who train regularly, however research shows its benefits far exceed workout performance, and may be applicable to a much wider group of people.

Creatine has been shown to support increases in strength, power and lean body mass when taken alongside resistance training. It assists with muscle glycogen storage, meaning during training you may feel more energised and strong, thanks to a greater available supply of energy to fuel your sessions. In turn, this can result in improvements in strength and general exercise performance. In fact, some studies show creatine supplementation can increase the amount of weight you can lift by up to 32%, and support gains in lean muscle mass by more than 7% - particularly in the upper body. Ongoing creatine supplementation can also improve your recovery time from exercise, reducing your risk of muscle damage and injury between sessions. 

Interestingly, while creatine can be beneficial in training styles beyond resistance training, including high-intensity sprinting or endurance training, evidence shows the effects of creatine decline as the time you spend exercising increases. The benefits of creatine on exercise performance are largely due to the supplement’s ability to increase your creatine stores, and allow you to generate ATP (the currency of energy your body uses to fuel exercise) faster between training sets, allowing you to train at a higher intensity and quality during your session - but these improvements deplete over time.

Beyond exercise and strength improvements, creatine supplementation can support womens’ health throughout different stages of life. When taken during pregnancy, creatine can help reduce the risk of low birthweight or preterm birth. Given your creatine levels tend to decline as you age, creatine supplementation can also override the changes to oestrogen and testosterone levels on muscle mass and bone health experienced during perimenopause and postmenopause, with research finding it prevented bone loss, and improved muscle mass and functionality in peri- and postmenopausal women when taken alongside resistance training. In ageing people, creatine supplementation has many benefits - it can help reduce cholesterol and triglyceride levels, improve blood sugar control, support strength and functional movement patterns, and prevent neurodegenerative diseases, diabetes, osteoarthritis and other health conditions.

Creatine also supports cognitive health and function in both younger and older people. Around 5% of your body’s creatine is stored in tissues including your brain, so creatine supplementation has been shown to significantly improve cognitive function and decision making - especially in vegetarians, who tend to have lower intramuscular stores. In fact, creatine supplementation can even help to reduce symptoms of depression, particularly in females,.

So the evidence shows that creatine supplementation has a whole host of therapeutic benefits for a wide range of people, with minimal to no side effects. We know that short- and long-term supplementation is safe and well-tolerated in healthy individuals from infants to elderly, with research showing ongoing low-dose creatine usage can be maintained throughout your life to achieve these various health benefits. While most people are recommended to consume 3-5 g of creatine monohydrate per day, some protocols suggest an initial “saturation period” during which you take a higher dosage, then return to a standard supplementation intake from there. Certain groups, such as post-menopausal women and athletes, can also benefit from supplementing up to 10 g per day, but it’s always best to do so under the guidance of a health professional.

2. Vitamin D.

Vitamin D plays a role in so many pivotal body processes, making it essential for good health. Deficiencies can have severe consequences, including nutritional rickets, high risk of bone fractures, and low calcium levels. Given sunlight absorption and exposure is the greatest source of vitamin D available, many people experience vitamin D deficiency during the colder and darker months without even realising, owing to limited sunlight exposure. This can lead to various health consequences including seasonal affective disorder (SAD). Similarly, certain groups and ethnicities are at greater risk of deficiency than others, particularly people with darker skin tones. It’s a vitamin that most people would benefit from supplementing - however, excessive amounts can also be damaging, so it’s important to understand how much vitamin D supplementation you require.

Vitamin D helps with the absorption of calcium in your gut, and plays a key role in bone strength, growth and density. Without adequate intake, your bones become brittle and weak, and more prone to fractures. Supplementation can support the role of vitamin D in reducing inflammation in your body, and facilitating immune and nervous system function, cell growth, and glucose metabolism.

Particularly in ageing adults, vitamin D supplementation may help to delay age-related bone loss and prevent major fractures, improve lung function and even prevent infections and type 2 diabetes.

Only a few foods naturally contain vitamin D, including fatty fish, beef liver and egg yolks. Mushrooms contain variable amounts, with exposure to sunlight before eating or cooking actually helping to increase their vitamin D content. Fortified milks, cereals and other products contain some vitamin D too. However, given the small amounts many of these foods contain, as well as the difficulty in getting adequate sun exposure depending on factors such as season, smog, weather etc, it can be very difficult to get enough vitamin D without turning to supplementation. As a result, most people would benefit from supplementation of up to 4,000 IU per day (remember, more isn’t always more!), with doses above this having health risks including hypercalcemia. For the majority, 1,000-2,000 IU daily is optimal, in the form of vitamin D3 or D2 - both of which are well absorbed in the gut - though D3 appears to increase serum vitamin D levels more signficiantly, and for a longer period of time.

3. Omega-3s.

Omega-3 fatty acids play such an important role in your body - and many of us could benefit from supplementing them to support their effects. Omega-3s help form your cell membranes, provide energy for your body, and have a vital role in your body’s cardiovascular, immune, pulmonary and endocrine systems. They support your heart health, reduce inflammation, improve joint health and mobility, and enhance brain function and mental health. Basically, they do a lot.

Studies have found people who consume more omega-3s, through diet or supplementation, have a lower risk of heart failure and coronary heart disease. Omega-3 supplementation has a protective effect on heart health - especially for anyone with an existing heart condition. Similarly, people with higher intakes of omega-3 have a reduced risk of cognitive decline and neurological disease including Alzheimer’s and dementia.

Fatty fish are amongst the richest food sources of omega-3s, yet seafood contains different levels of mercury - a toxic heavy metal. Whereas omega-3 supplements don’t contain this mercury, as it is removed during processing and purification. This arguably makes supplementation a safe alternative to dietary consumption of omega-3s, as well as a useful addition to any diet already containing these fatty acids.

Omega-3 supplementation is particularly important before and during pregnancy, as this has been shown to support healthy foetal development, and decrease the likelihood of unwanted immune responses including allergies in infants.

Many of us aren’t eating enough omega-3s in our diet, and therefore supplementation can provide many therapeutic benefits. Similarly, our bodies don’t efficiently produce or absorb some omega-3 fatty acids from food. This can make it important to supplement with fish oil or a similar supplement to meet your body’s needs. Experts haven’t determined the optimal intake or upper limit of omega-3 supplementation, but current recommendations suggest eating at least 2 serves of oily fish per week to get your omega-3 fats in. However, you can also use supplementation - particularly if you’re vegetarian or vegan. Look for fish oil, algae oil or krill oil supplements containing higher levels of EPA and DHA (compared to the total mg of omega-3 contained in each capsule or dosages). Most healthy people benefit from consuming 400-500 mg per day of combined EPA and DHA omega-3 supplementation, though certain health conditions such as heart disease and high triglyceride levels may require higher doses. It’s best to seek the guidance of a health practitioner to ensure you’re choosing a high-quality, sustainably sourced supplement that meets your individual requirements, without overly exceeding them.

4. If you’re following a vegan diet…

Vegan (and sometimes vegetarian) diets can make it much more challenging to get enough of certain important nutrients - particularly if you’re not planning out your meals in advance. Plant-based diets have been found to have lower bioavailability (meaning your body is less able to absorb and use the nutrients contained in your food) of vitamins B12, D, protein, calcium, iodine and zinc. EPA and DHA (contained in fish oil) intake has been shown to be lower in plant-based eaters compared to meat eaters, and vegans have been found to have the lowest intakes of B12, calcium and iodine, leading to lower bone density and iodine status - which can have significant impacts on your general health if unaddressed. This suggests these nutrients may be lacking in plant-based foods, or have a lower bioavailability compared to that in animal products.

If you’re a vegan or vegetarian, consider taking the following supplements in addition to those already mentioned:

• B12. Vitamin B12 deficiency is extremely common in vegans and vegetarians. B12 plays an important role in many bodily processes, including supporting protein metabolism, the formation of red blood cells, and the health of your nervous system. If you’re not getting enough B12, you may experience anaemia, nervous system complications, infertility, and bone and heart disease. While adults require 2.4 mcg per day, with this slightly increasing during pregnancy and breastfeeding, B12 is best absorbed in small doses, so plant-based eaters should opt for a daily supplement providing a smaller dosage of 25-100 mcg of B12 daily.

• Calcium. Calcium is essential for bone and teeth health, muscle and nerve function and heart health. Calcium deficiencies can result in increased risk of bone fractures, and problems with vitamin D absorption. Calcium intakes have been shown to be lower in plant-based dietary patterns, however the general population often don’t consume enough calcium either, so this is one to be aware of. Calcium absorption can be impaired by certain compounds, called phytates and oxalates, found in plant foods - making it more difficult for vegans and vegetarians to absorb the calcium in the foods they’re eating such as leafy greens, beans, legumes, nuts and grains. Insufficient protein and vitamin D intake can further reduce calcium absorption. The recommended daily intake is 700 mg for most adults, though this can increase for those above 50 years old - so supplementation can be hugely beneficial in allowing you to meet these requirements if you’re a plant-based eater.

• Iron. Iron is essential for making new DNA and red blood cells, as well as energy metabolism and carrying oxygen in the blood to the rest of your body. Iron deficiencies can result in anaemia, fatigue, and poor immune system function. While vegetarians and vegans consume similar (or even greater) amounts of iron than meat eaters on average, the type of iron impacts its bioavailability or absorption. Plant foods contain non-heme iron, which is significantly less easily absorbed compared to heme iron, found in animal foods like red meat. Heme iron is absorbed between 15 and 40% more efficiently, while non-heme iron absorption is again limited by phytates, found in plants. Estimates suggest the iron requirements for vegans and vegetarians are almost double those of meat eaters as a result. Adult males require 8.7 mg of iron daily, and females require 14.8 mg between the ages of 19 and 49, decreasing to 8.7 mg over the age of 50. Women’s requirements also increase during pregnancy. Early research suggests taking iron supplements every second day if required can help improve its absorption.

• Iodine. Iodine is required for healthy thyroid function, with your thyroid responsible for controlling your metabolism. Iodine deficiency can cause hypothyroidism (or an underactive thyroid), causing low energy levels, forgetfulness, weight changes and mental health problems, while deficiencies during pregnancy can have severe consequences on the development, growth and cognitive function of children.  Though research is limited, studies show a lower intake and status of iodine in plant-based diets compared to meat-containing diets. Iodine content is normally higher in animal foods, with seafood and dairy products being amongst the richest dietary sources. Adults need 140 mcg of iodine daily (again increasing during pregnancy and breastfeeding), however only a few plant foods have consistently high iodine contents, including iodised salt, seaweed and dairy products (which of course are not appropriate for any vegans). For this reason, an iodine supplement can be very useful in helping meet your daily requirements.

• Zinc. Zinc is essential for metabolism, immune system function, and cell repair. Any deficiencies in zinc can cause problems with wound healing, developmental issues, hair loss and gastrointestinal issues. Zinc absorption is again reduced in plant-based diets by higher intakes of phytates and fibre. This means the zinc requirements of plant-based eaters are around 50% higher than those of meat eaters. Research shows vegetarians and vegans are often not meeting these needs, seen in their lower zinc status and higher rates of deficiency - especially in vegans. Adults require 7-10 mg per day (or more during pregnancy and breastfeeding), and given few plant foods contain high quantities of zinc, a zinc gluconate or citrate supplement can help vegans or vegetarians to meet these needs.

5. Any vitamins or minerals you’re deficient in.

When in doubt, it’s always best to have a blood test done to assess your serum levels of important nutrients. Ask your doctor or health professional to run a blood panel to identify if you’re lacking in any of these vitamins, and if so it’s a good idea to discuss the optimal supplement dose and type you could use to rectify any deficiencies. While you always want to get the majority of your micro and macronutrients from food and dietary sources, sometimes people simply don’t absorb some nutrients efficiently, or aren’t able to meet certain requirements with the dietary choices they’re making. If that’s the case, supplementation of any specific nutrients you’re lacking in can be very helpful in supporting your optimal health.

Not all supplements are created equal, however, so it’s always a good idea to ask a health professional for advice on how much of each nutrient you should be supplementing with (and how often!), as well as the most well-absorbed or bioavailable form to choose. For example, there are various varieties of magnesium available including glycinate, citrate and so on each with different purposes, and research shows they’re not all absorbed equally. Your health professional will be able to advise on the type that’s best for you and your individual needs.

There you have it - the supplements that are actually worth your money and time. While some of these won’t be necessary for everyone, these nutrients are generally safe to consume, and often inadequately consumed or absorbed in people’s diets to achieve optimal health. As always, speak to a health professional before starting any new supplement to ensure it’s right for you and your circumstances!