Supplements are the perfect shortcut to getting the right nutrients into our bodies. However, we all known that a well-rounded diet should, in theory, cover most of our nutritional needs. The truth lies somewhere in the middle: there are indeed key nutrients that many of us may need to supplement, but just as often, we can find the solutions we need from our food.

The trick, then, is understanding which nutrients are worth supplementing, the optimal amounts we need, and, of course, how to source them in their natural, unprocessed forms so we can avoid causing a traffic jam in the Holland & Barrett aisle as we stand there, bewildered by the overwhelming range of pills available.

1. Vitamin D

Vitamin D might as well be a seasonal affair for many in the UK. And yet, vitamin D, which our body synthesizes from sunlight, is essential for everything from bone health to immune function. Without enough vitamin D, we’re at risk of fatigue, mood issues, and a weakened immune system.

Supplementation? Yes, especially in winter. A daily 10 microgram supplement (400 IU) is often recommended for adults, as it’s tricky to get enough from food alone.

Plant-based sources:

• Fortified plant milks (such as almond, soy, or oat) are a great choice, as many brands fortify their products with vitamin D.
• Mushrooms: Certain varieties, like maitake and shiitake, naturally contain vitamin D2. Exposing mushrooms to sunlight increases their vitamin D content—an elegant reason to add a few extra to your stir-fry.

Make sure you get your recommended dose of vitamin D via supplements if the grey skies are persistent. A good vitamin D intake will keep you feeling your best and help ensure your bones and immune system stay strong.

2. Vitamin B12

Vitamin B12 is essential for red blood cell production and brain health. While it’s mainly found in animal products, modern food production practices—such as pasteurisation and soil depletion—mean that even meat eaters can struggle to get enough.

Supplementation?
For most adults, a daily intake of 2.4 micrograms is recommended, but many people, regardless of diet, may not meet this amount without supplementation. B12 is stored in the liver, so deficiency develops slowly, but it’s important to stay on top of it.

Plant-based sources
Plant-based eaters can get B12 from fortified foods such as plant milks, nutritional yeast, and breakfast cereals. But if you’re not regularly consuming these, a supplement might be necessary to avoid long-term deficiency.

3. Omega-3 fatty acids

Omega-3s are known for their impact on heart health, cognitive function, and inflammation regulation. Many of us, especially those following a plant-based diet, may wonder how we can adequately supply these fats without resorting to fish oils.

Supplementation? For most people, especially those who don’t consume fatty fish regularly, omega-3 supplements—typically in the form of algal oil—are a worthy consideration. The ideal dosage depends on your individual health profile, but 250–500 milligrams of EPA and DHA (the active forms of omega-3) is typically sufficient for general health.

Natural sources

• Flaxseeds and chia seeds: Both are rich in ALA, which the body can convert into EPA and DHA, though the conversion is not particularly efficient. Add them to smoothies, porridge, or baking for a daily boost.
• Walnuts: An easy snack, they pack a punch when it comes to ALA omega-3s.
• Hemp seeds: Another excellent plant source, offering a healthy dose of omega-3s and additional protein.

4. Iron

Iron is a nutrient we often hear about, particularly when we feel fatigued or sluggish. This mineral is integral to oxygen transport in the blood, and while deficiency is a common concern (particularly in women and those on plant-based diets), it can often be addressed through diet, without necessarily needing a supplement.

Supplementation? Iron supplements are only necessary if you’re diagnosed with an iron deficiency, as excess iron can have adverse effects. The recommended daily intake for women is 14.8 mg, while men require 8.7 mg.

Natural sources

• Legumes: Lentils, chickpeas, and beans are excellent sources of plant-based iron.
• Tofu and Tempeh: Both are high in iron and versatile for various dishes.
• Leafy greens: Spinach, kale, and other dark greens are packed with iron, though it’s best to consume them with vitamin C-rich foods (like citrus or bell peppers) to improve absorption.

By including a variety of these foods in your diet, you can often meet your iron needs without the need for supplements.

5. Magnesium

Magnesium plays an understated but crucial role in hundreds of bodily functions, from muscle and nerve function to regulating blood sugar levels. Despite its importance, it’s one of the minerals we are most often deficient in.

Supplementation? If you’re feeling perpetually stressed, experiencing muscle cramps, or struggling with sleep, magnesium supplementation (around 300 mg per day) may be worth considering.

Natural sources

• Leafy Greens: Yet another reason to love your greens—spinach, swiss chard, and kale are all excellent sources.
• Nuts and Seeds: Almonds, pumpkin seeds, and sunflower seeds all contribute a healthy dose of magnesium.
• Whole Grains: Brown rice, quinoa, and oats are rich in magnesium and can easily be incorporated into your meals.

To supplement or not to supplement?

It’s easy to become overwhelmed by the idea of needing to supplement every nutrient. But the truth is, supplements should never replace a healthy diet; they should only fill in the gaps where necessary. The next time you’re pondering the contents of your supplement cabinet, remember: sometimes, the best solution may well be a well-rounded plate of whole foods. A balanced diet, rich in fruits, vegetables, whole grains, and legumes, provides most of the nutrients our bodies need to thrive.

That said, certain supplements do come in handy. Biotin, for example, is often recommended for healthy hair, skin, and nails—but in most cases, if you’re eating a plant-based diet rich in nuts, seeds, and whole grains, you may already be getting enough. Similarly, Vitamin D might be a necessity for those living in areas with long winters or for those who don’t get enough sunlight. Just remember: supplements should always be the backup plan, not the foundation.