Understanding nutrient gaps and common deficiencies
Nutrient gaps happen when your body doesn’t get enough vitamins and minerals to meet its daily needs. Gaps can be small or more noticeable. Even mild shortages of some nutrients can affect your energy levels, mood, immunity, and well-being.
Common nutrient deficiencies in the UK include vitamin D, iron, and vitamin B12. Low sunlight in the UK results in many people being vitamin D deficient. It’s one of the reasons why we should take daily vitamin D supplements during autumn and winter.
Our diets are often the cause of other shortfalls in key nutrients. Following a vegetarian or vegan diet can make it harder to get enough B12 or omega-3. Some health conditions can also affect digestion or absorption.
The good news is that small, guided changes can make a big difference. A nutrition professional can help you understand your needs. They can identify nutrient gaps and suggest if dietary changes, supplements, or both might support your health.
When can supplements support your health?
Supplements can help at various life stages. They help with health needs or lifestyle habits that make it hard to get all your nutrients from food alone. During pregnancy, for example, the NHS recommends taking folic acid and vitamin D. It also warns against vitamin A supplements.
As we age, changes in appetite and absorption can increase the need for targeted support. Supplements can also be helpful for those with restricted diets.
Supplements for children
For kids aged 6 months to 5 years, experts suggest daily vitamins A, C, and D. Kids over 5 and teens should take vitamin D in autumn and winter.
While supplements can offer support, what each of us needs can vary. Safe supplement use relies on getting the right supplement guidance. The British Association for Nutrition and Lifestyle Medicine (BANT) recommends that supplements should only be taken when advised by a trained health professional. Dietary support is recommended first.
A qualified nutritionist can help you understand your body's needs. They can also help you avoid taking too many supplements and make informed choices. With help and support, you can make choices to benefit your health while keeping food-first principles at the centre of what you eat.
Why food should come before supplements
Food provides a wide range of nutrients and fibre that supplements can’t fully replicate. Eating many different nutrient-rich foods is the best way to boost your health and lower the chance of nutrient gaps. Focusing on a balanced, healthy diet helps create the foundations for long-term health. Supplements can be helpful, but they should add to good nutrition, not replace it.
How to choose supplements safely
Choosing supplements safely starts with understanding what your body needs. Good supplement guidance helps you avoid unnecessary products and overlapping nutrients. This can prevent excessive doses. The NHS has a helpful guide to learn more about vitamins and minerals.
When comparing supplements, look for trusted retailers. Focus on brands that list ingredients clearly, use evidence-based dosages, and limit additives. You should be cautious of any supplements that promise quick fixes or unrealistic health claims.
Consider speaking with a qualified nutrition professional. They can help assess your needs, interpret advice safely, and assist you in choosing supplements that align with your health goals.
FAQs: Your questions about supplements, answered
Can multivitamins fill nutritional gaps?
Multivitamins can help cover small nutritional gaps if your diet lacks variety. However, they do not replace the benefits of whole foods, and may include nutrients that you don’t need. It's safer to choose products that fit your needs with help from a professional. Experts recommend adjusting diet where possible to fill nutritional gaps.
Can supplements be bad for you?
Yes, supplements can be bad for you. Taking too much, mixing products, or using poor-quality supplements can cause side effects or result in high doses. Some supplements can also negatively interact with medications. Check labels, avoid high-dose products, and ask your GP for advice if you take medications or have a health condition.
Are supplements necessary?
Not everyone needs supplements. For some people, like those who are pregnant, on restrictive diets, or who get little sunlight, supplements can help or may be suggested. A nutrition expert can assess what’s right for you. They consider your needs, lifestyle, and overall diet.
Do supplements work for menopause?
Some supplements may support well-being during menopause, but they won’t treat all symptoms. Vitamin D, calcium, and omega-3 can be helpful; however, the effects vary from person to person. Experts say a healthy diet full of fruits, vegetables, and fish is great for managing menopause symptoms. It also helps with long-term health.
Should supplements be spaced out?
Different supplements are absorbed in different ways. Spacing out supplements can improve absorption and reduce the chance of digestive discomfort. Fat-soluble vitamins are best taken with food. Other vitamins might absorb better when taken alone. Check the instructions with your supplements. Also, think about getting tailored advice if you take more than one supplement or are on medication.
Getting personalised supplement guidance and nutrition support
Personalised support can make understanding supplements feel simpler while being reassuring. A nutritional professional can review your diet, lifestyle, and health goals. They can spot nutrient gaps and suggest if supplements might help. They may also recommend small dietary changes to improve your nutrition.
A nutritional professional relies on evidence-based recommendations. They recommend supplements only when you need them. This way, you can avoid taking unnecessary or overlapping supplements. They can also help you to create a personalised nutrition plan that prioritises balanced eating, recommending supplements if necessary.
When to speak with your GP
If you are already on medication, are worried about frequent illness, experience ongoing low energy, or notice additional symptoms that aren’t improving, speak with your GP before starting any new supplements. Your GP can check for underlying issues, let you know if it is safe to take supplements with prescribed medication, and offer appropriate advice.
The key to safe, effective supplement use
The best and safest way to use supplements is to see them as support, not a substitute, for a healthy and varied diet. Supplements can boost your well-being if used wisely. However, they work best with a strong focus on food-first nutrition.
Everyone’s needs are different. Guidance from qualified professionals can help you understand what’s best for you. With personalised advice, you can choose more safely and effectively, avoiding unnecessary supplements. You can start to feel confident that your routine supports your long-term health goals and needs.