Walk into any pharmacy or health food shop and you'll find shelves of supplements promising more energy, better skin, a faster metabolism or a stronger immune system. It's easy to spend a small fortune and still not know whether any of it is doing anything.
Here's my honest take: no supplement can make up for skipped meals, poor sleep or a diet low in plants. Supplements work best when they fill a specific gap, not when they replace good food. That's why my approach is always food first, then supplements that actually work.
In this post I'll share the five supplements most likely to be worth your money, the popular ones you can usually skip, and how to tell a good product from a poor one.
Start With Food First
Before you buy anything, check the basics:
- Three regular meals, each with protein and vegetables or fruit
- Around 30 different plant foods a week, including beans, lentils, nuts, seeds and whole grains
- Oily fish such as salmon, mackerel or sardines twice a week
- 7 to 9 hours of sleep and some daily movement
Get these right and you may need far fewer supplements than you think.
The 5 Supplements Worth Your Money
These have good evidence behind them, but only for the right person. None of them is for everyone.
| Supplement | Who it's for | Why | What to look for |
|---|---|---|---|
| Vitamin D | Most people in Ireland from October to March, and year-round if you're rarely outdoors | Irish sunlight is too weak in winter for your skin to make enough. Vitamin D supports bones, muscles and immunity. | Vitamin D3. A common dose is 10 micrograms (400 IU) a day; ask your pharmacist what suits you. |
| Omega-3 | People who don't eat oily fish twice a week | Supports heart and brain health | Fish or algae oil listing EPA and DHA on the label, around 250–500 mg combined a day. Algae oil suits vegans. |
| Folate (methylfolate) | Anyone who could become pregnant | Lowers the risk of neural tube defects such as spina bifida. Methylfolate (5-MTHF) is a better form than standard folic acid: it's already in the active form your body uses, so it doesn't need converting. Irish health advice is to take folate daily, starting before pregnancy. | Methylfolate (5-MTHF), 400 micrograms a day. If you're pregnant or planning a pregnancy, check with your GP or pharmacist. |
| Vitamin B12 | Vegans, many people over 50, and people taking metformin or acid-reducing medicines | B12 comes mainly from animal foods, and absorption falls with age and some medicines. Low levels cause tiredness. | Ask your GP for a blood test first, then supplement if you're low |
| Creatine | Anyone doing strength training, and older adults wanting to keep muscle | One of the most researched supplements. Helps strength, muscle and recovery alongside training. | Creatine monohydrate, 3–5 g a day. Skip the expensive blends. |
The Ones You Can Usually Skip
These are popular and heavily marketed, but for most people the evidence doesn't justify the price.
| Product | The promise | The reality | Spend it on instead |
|---|---|---|---|
| Detox and cleanse products | Flush out toxins | Your liver and kidneys already do this. There's no good evidence these products help, and some act as laxatives. | Water, fibre and plants |
| Fat burners and weight-loss pills | Melt fat fast | Little evidence for lasting results, and many contain high doses of caffeine or other stimulants | Protein at every meal, and daily movement |
| Greens powders as a veg replacement | All your greens in one scoop | They can't replace the fibre and variety of whole vegetables, and they're expensive | A bag of frozen vegetables |
| Biotin for hair and nails | Thicker hair, stronger nails | Only helps if you're truly deficient, which is rare. High doses can also distort some blood test results. | Enough protein, iron and overall calories |
| High-dose vitamin C for colds | Stops you catching colds | Doesn't prevent colds for most people, and may only shorten them slightly | Sleep, hand-washing and fruit and veg |
How to Choose a Good Supplement
Two products with the same name can differ hugely in quality. Check these five things before you buy:
- The dose: compare the amount per serving with what you actually need. Some products contain too little to make a difference.
- The form: for example, vitamin D3 rather than D2, and creatine monohydrate rather than costly blends.
- Independent testing: look for third-party testing marks such as Informed Sport, which check that what's on the label is in the tub.
- Short ingredient lists: avoid "proprietary blends" that hide how much of each ingredient you're getting.
- Realistic claims: be wary of anything promising to cure, detox, burn fat or work overnight.
Stay Safe
"Natural" doesn't always mean safe. Check with your GP or pharmacist before starting any supplement if you:
- Take prescription medication, including blood thinners, blood pressure tablets or the contraceptive pill
- Are pregnant, breastfeeding or trying to conceive
- Have a health condition such as kidney, liver or thyroid problems
- Are having surgery soon
More isn't better. Some vitamins, such as A and D, can build up in the body and cause harm at high doses. Stick to the dose on the label unless a health professional advises otherwise.
Get Your Supplement Audit
An honest, independent review of everything you're currently taking, delivered as a clear written report within 48 hours.
Get Your Supplement Audit →This article is general information, not medical advice. Always speak to your GP about persistent symptoms.
0 comments