The supplement aisle has never been bigger... but has choosing the right one ever been harder?

If you've ever bought a supplement because an advert promised more energy, better sleep, happier hormones, thicker hair or a healthier gut, you're certainly not alone. I think we've all been there at some point. We see something that sounds exactly like what we need and before we know it, another bottle full of hope has found its way into the cupboard.

Please don't get me wrong, I'm definitely not anti-supplement. I take supplements myself and recommend them regularly to my clients because, when they're used for the right reasons, they can make a huge difference. What I am against is buying supplements simply because they've appeared on your social media feed for the hundredth time or because someone on TikTok said they completely changed their life.

The best supplements are the ones chosen because they're right for you. They're based on your symptoms, your health, your diet and your lifestyle, not because an algorithm has decided you're the next person to target. As a nutritional therapist, that's why I believe choosing supplements deserves a little more thought.

Social media doesn't know you

Targeted advertising is clever. Search for menopause once and suddenly your feed is full of supplements that promise to balance your hormones. Mention bloating and you'll be shown powders for gut health. Google why you're tired all the time and before long somebody is promising to restore your energy with one capsule a day.

The problem is that none of those adverts actually know anything about you. They don't know what your diet looks like, whether you're sleeping well, how stressful life feels at the moment or whether you're trying to juggle work, children and ageing parents all at the same time. They don't know your medical history, what medication you're taking or whether you've recently had blood tests that might point to a completely different explanation.

Some supplements can interact with medications, while others simply aren't appropriate for certain health conditions. A supplement that genuinely helps one person could be unnecessary, or even unsuitable, for someone else. That's why I think supplements should start with a proper conversation rather than a clever advert.

Not all supplements are equal

Another thing that surprises people is just how much quality can vary between supplements. Two products can sit next to each other on the shelf looking almost identical, yet what's inside can be very different.

The form of the nutrient, the amount it contains, how well it's absorbed and even the fillers, binders and preservatives used to make the capsule can all influence how beneficial that supplement is. That doesn't automatically mean the most expensive option is the best, but it does mean quality matters.

If you're investing your money in your health, you want to feel confident that you're buying something your body can actually use, rather than paying for clever marketing and unnecessary ingredients.

Are we asking the right question?

One of the biggest questions I ask when someone tells me they're struggling with low energy, poor sleep, bloating or brain fog is simply, "Why is this happening?"

Our bodies are very good at communicating with us, and symptoms are often clues that something needs a little attention. Sometimes a supplement really is the answer. If somebody has low vitamin D or an iron deficiency, replacing those nutrients can have a significant impact. But often the picture is a little more complicated than that.

If someone is exhausted because they're sleeping five hours a night, constantly stressed, skipping meals and relying on coffee to get through the day, another supplement probably isn't going to solve the problem on its own.

Rather than jumping straight to, "What can I take?", I prefer to ask, “Why is this happening?" That's often where we find the answers that create lasting improvements.

Is your supplement cupboard due a review?

I wonder how many bottles are sitting in your cupboard right now. More importantly, how many of them are making a noticeable difference?

It's something I see all the time. People start taking a supplement for a specific reason, then another one gets added a few months later, followed by something else that a friend recommended or an advert suggested. Before long there's a whole collection, and nobody has really stopped to ask whether they're all still necessary.

Our health changes over time. Our diet changes, our lifestyle changes and sometimes the reason we started taking something has completely resolved. That's why supplements should be reviewed from time to time rather than simply continuing because they've become part of the daily routine.

My approach to supplements

Many of my clients arrive with a long list of supplements and tell me they're completely confused about what they should keep taking and what they can stop.

The first thing we do is take a step back and look at the bigger picture. We talk about your symptoms, your goals, your diet, your lifestyle, your stress levels, your sleep, your medications and, where appropriate, any recent test results. Once we understand all of that, it becomes much easier to decide what's likely to be helping, what may no longer be necessary and whether there are other areas we should focus on first.

Sometimes we simplify things. Sometimes we stop supplements altogether. Sometimes we recommend something different. Whatever the outcome, the plan is based on who you are today, not who you were when you first bought that bottle two years ago.

Good supplements should earn their place

If I recommend a supplement, I want you to feel confident that it's worth taking. That's why I work with reputable brands that I trust, looking for products that contain well-absorbed forms of nutrients, sensible doses and as few unnecessary ingredients as possible.

But choosing a good-quality supplement is only part of the process. I also want to know whether it's making a difference. That might mean repeating appropriate tests, or it might simply involve asking whether your energy has improved, your sleep is better, your skin has cleared up, your digestion has settled or you're feeling healthier than you were a few months ago.

Every supplement should have a purpose, and we should know whether it's doing the job we hoped it would.

Supplements are only one piece of the puzzle

One of the things I love most about nutritional therapy is that supplements are never the whole story. I always look at nutrition, movement, sleep, stress, hydration and lifestyle because those foundations influence almost every aspect of our health.

When those areas start to come together, carefully chosen supplements can provide valuable support. They become part of a personalised plan rather than the entire plan, and I think that's where they really come into their own.

My take

I genuinely believe supplements have an important place in supporting health, and when they're chosen well they can make a real difference. I simply don't think they should end up in the cupboard because an advert happened to catch you at the right moment or because someone online promised they'd change your life.

My aim is never to fill your cupboard with more bottles. It's to help you understand what your body needs, choose supplements for the right reasons and feel confident that they're genuinely supporting your health.

If your supplement cupboard has become a little overwhelming and you'd like someone to help you make sense of it all, I'd love to help. Together we can work out what's worth keeping, what may no longer be necessary and whether there are other areas worth exploring to maximise a meaningful improvement in health.