The world of supplements is a prominent one in nutritional therapy , and often when I see a client for the first time they'll be already taking an array of remedies with no clear reason as to why. Sometimes on the recommendations of friends but also influencers and advertising telling them that this or that vitamin or herb will solve their health issue, or make them feel 10 years younger. But do we all need them? The truth is, while a balanced diet is always the foundation of good health, there are times when supplements can play an important role. We’re also going into cold and flu season and we’re all feeling that we need all the help we can get to minimise the effects of the inevitable viruses.

In this post, I’ll explain when supplements may be beneficial, when they might not be necessary, and how to make informed choices.

Food first, always

It’s important to start with the basics: no supplement can replace the power of whole foods. Fruits, vegetables, wholegrains, legumes, nuts, seeds and lean proteins provide a vast array of vitamins, minerals, fibre and plant compounds that work together to support health.

For most healthy adults, eating a varied diet can provide the majority of essential nutrients. However lifestyle, environment, individual needs and life stages mean there are situations where supplements are helpful and in some cases essential.

When Supplements Are Necessary

Here are the most common situations where supplements are either recommended or strongly advised in the UK:

Vitamin D

The NHS recommends that everyone in the UK take a daily 10 microgram (µg) vitamin D supplement during the autumn and winter months. Our bodies make vitamin D from sunlight, but between October and March the sun isn’t strong enough. Vitamin D is found in certain foods but it's hard to derive adequate amounts so supplementing is essential for bone health, immunity and muscle function. You can take either a pill, or an oral spray/drops if you prefer, and start taking that Vitamin D now to maintain your level during the winter months and cold and flu season.

B Vitamins

Folate (B9) for pre-conception and pregnancy is essential in the first 12 weeks. Vitamin B12 is essential for nerve function and the production of red blood cells. It’s mainly found in animal products, so vegans (and some vegetarians) are advised to take a B12 supplement.

Iron

Some groups, including women with heavy periods, pregnant women, or those with a diagnosed deficiency may need supplementation. However, iron should only be taken if recommended, as too much can be detrimental as too little. There isn't normally a need for iron post-menopause, as women are no longer bleeding regularly. However so often I'll see women in this life stage who were once upon a time anaemic and still taking a multivitamin including iron - so test don't guess is my advice here.

When Supplements May Not Be Helpful

High doses can be dangerous; e.g. too much vitamin A can damage the liver, and excess iron can be toxic. Herbal supplements aren’t harmless and risk-free either and can interfere with prescription medications including antidepressants and the contraceptive pill. Supplements should be targeted to your needs, not taken as a blanket safety net.

How to Supplement Safely

If you’re considering supplements, here are some tips for doing so wisely:

Check quality. Look for brands that are tested for safety and purity, as well as those who don't contain too many fillers or binders, cheap isn't always cheerful and some brands are far superior to others. In the UK, supplements are regulated as foods not medicines, so quality can vary.
Avoid mega doses. More isn’t better. Stick to recommended daily amounts unless advised by a professional,
Check interactions. If you’re on medication and unsure, check with your GP, pharmacist or nutritional therapist before starting anything new.

It’s worth remembering that supplements should support a healthy lifestyle, not replace it. Sleep, stress management, exercise, hydration, and a balanced diet all have a profound impact on your wellbeing. A vitamin tablet can’t undo the effects of poor sleep or a heavily processed diet.

Conclusion

Supplements can absolutely play a role in supporting your health, but they’re not a magic fix. Think of them as filling the gaps, not building the foundation.

If you’d like tailored advice on whether supplements could benefit you, I offer one-to-one consultations where we can look at your diet, lifestyle and individual requirements in detail. I also offer functional blood testing where we can take an in depth look at your blood chemistry to see what your body really needs.

Do feel free to contact me for a discovery call and we can chat x

It's now August, and if there's one nutrition topic in 2025 that has divided opinion and been given the most airtime it has to be that of "weight-loss jabs" aka Ozempic, Wegovy and Mounjaro.

GLP-1 receptor agonists (to give them their correct name) were originally developed to treat type 2 diabetes, and have gained popularity as powerful weight loss aids. These medications are now frequently prescribed for individuals with obesity or weight-related conditions. But what exactly do these medications do, and how can Nutritional Therapy help?

What Are They?

GLP-1 (glucagon-like peptide-1) is a hormone that helps regulate blood sugar, slows gastric emptying, and reduces appetite. These drugs mimic that hormone, leading to:

Reduced hunger
Slower digestion
Improved insulin sensitivity.

This in turn can then lead to improvements in metabolic health, such as blood glucose levels, insulin sensitivity, cholesterol and blood pressure. The "food noise" is also reduced and fewer cravings can (in theory) help establish healthier eating habits.

The downside however is side effects and common issues include

Vomiting
Constipation or diarrhoea
Fatigue

More serious (though rarer) concerns:

Pancreatitis
Gallbladder issues
Potential thyroid tumors (based on animal studies)

Another issue is cost; in the UK, the NHS prescription criteria is very strict and the vast majority of people are buying the drugs online (with no medical supervision) spending up to £250 per month.

How Nutritional Therapy can help

I know from clients I see in my clinic that obesity is often truly devastating, and the reasons for it can often be multi-factorial, and not just down to poor diet, excess alcohol and a sedentary lifestyle (although this of course can be the case). Weight gain can be caused by chronic health conditions, reliance on certain medications and inactivity due to both of these factors. Add the hormonal fluctuations of perimenopause and menopause into the mix and the result is a perfect storm of frustration and unhappiness.

My clinic is free of judgement and although I'm a "holistic" practitioner I can see the positive benefit that these drugs are having on many people; many of my clients are already taking other pharmaceutical drugs and I see GLP-1 as another of these that needs to be worked with.

A common side effect however is malnutrition, muscle loss and micronutrient deficiencies such as B12 and iron. As appetite is suppressed; patients tend to eat much less, and unfortunately aren't often advised about nutrient dense foods and supplements they need to implement while undergoing the weight loss transition. In an ideal world I'd love to see people use the opportunity to embrace behavioural change around diet, food choices and exercise, so that when they stop the medications sudden weight gain is mitigated leading to improved health outcomes.

So if you are taking the drugs or considering doing so I'm happy to support you without judgement. They can be life-changing for the right individual, but they work best when paired with behavioral change, optimum nutrition, and accountability.

Do feel free to book in for a chat x

Supplements Aren’t Magic — But They Can Help (And Here’s How)