What Supplements Should I Take?

From how to know which supplements you need, to choosing the best ones, consider this your complete guide.

There’s no denying the ‘Healf’ and wellbeing space can be a little overwhelming, so if you’re wondering which supplements you should really be taking and how best to know, you’re in the right place. Here medical doctor, Dr Frankie Jackson-Spence  and nutritionist and founder of Healf stocked supplement brand, Artah, Rhian Stephenson give us their expert advice…

First things first, are supplements necessary? A hot topic for many, this can often cause a bit of controversy with some saying we can get what we need from a balanced diet, and others being adamant that supplementation is crucial for optimal health. Whilst both sides have some truth, we’re big advocates of using supplements to bolster and enhance your wellbeing whilst still prioritising getting a good amount of nutrients from food.

“The National Diet and Nutrition Survey revealed that most age groups across the population studied aren't meeting the recommended daily allowance (RDA) across multiple vitamins and minerals,” says Rhian. “With this in mind, there’s definitely a case for good quality supplementation. Supplements can also help us when we face the challenges of modern life - lack of sleep, hectic schedules, periods of stress and being short on time to source and prepare perfect meals every day.” 

The easiest (and best) way to answer this is to think about your current health goals. What is it you’re trying to achieve or improve? What are your biggest concerns right now? This could be anything from lack of energy and difficulty focusing, to poor sleep, low recovery, increased stress and even things like gut, skin and hair health. 

“Having symptoms of anything like this can be a good indication you may be deficient in something,” says Dr Frankie. “If you notice things like fatigue, hair loss, brain fog or changes in your sleep for example, it may be a good idea to get your levels checked. This can usually be done with your GP, however you can also get private tests done too,” she advises. 

That being said, supplementation can also be beneficial despite not actually showing symptoms or low levels. “Electrolytes and other vitamins and minerals like magnesium can bring plenty of benefits and enhance your current wellbeing,” she adds.

The biggest one here is vitamin D supplements. “ It’s government (and NHS-approved) advice that everyone in the UK should supplement this - particularly from October to March,” says Dr Frankie. This is because we cannot make enough vitamin D from the direct sunlight available to us in the UK during these months. So how much do you need? The recommended amount is 10 micrograms (mcg) per day.

“The National Diet and Nutrition Survey also reported that adults in the UK aren’t meeting the daily requirements of key vitamins and minerals so another good all-round is a quality multivitamin” adds Rhian. Look for one which is high in B vitamins, copper, iron, zinc and selenium.

Other wise choices are probiotics or gut support supplements, as everyone can benefit from taking care of their digestive system. Electrolytes are also great for rehydration and particularly good for those who exercise often since they can help with recovery and muscle and nerve function too. 

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“A good way to know this is to identify whether you had any symptoms prior to taking the supplement,” says Dr Frankie. “Perhaps you were previously feeling tired and running on empty so started taking iron and now feel more energised, or you were struggling to sleep and since taking magnesium, are noticing this has improved… these improvements are definitely the best ways to tell,” she adds.

It’s always worth noting that like with any change to your health and wellness routine, some effects may not be noticeable for a while. “Some supplements have more subtle effects and can take around 3 months to notice a change - particularly those which are addressing a specific need like your skin or gut,” says Rhian. 

The short answer? Yes. This is because some supplements may contain the same ingredients. “Do try to be mindful of the combinations you’re taking,” says Rhian. "For example, if you’re taking a supplement for your skin, your immunity and a multivitamin, there’s a good chance all three of them would contain vitamin A, zinc and selenium - all of which you can take too much of,” she adds. Another watch out is taking a variety of supplements all targeting a similar health goal. If you’re taking several gut support supplements, for example, you could find you are getting too many active ingredients which could then cause discomfort, so it’s important to take a good look at everything you’re taking together to see if there are any crossovers. 

Like anything… do your research. “A brand’s website will tell you a lot about their ethos, sourcing and how they approach their formulations,” says Rhian. A minimal ingredients list is always advisable too. “Ideally look for ones without artificial fillers, colours and binders.” Thankfully, here at Healf, we’ve done most of the hard work for you and pride ourselves on only stocking the very best brands with high quality, bioavailable ingredients. Be sure to check out the RDA for each supplement you’re taking as this is a scientific estimate of the amount of certain nutrients you need. This can change based on age, sex and other factors like pregnancy.