Do We Really Need Nutritional Supplements If We Eat a Healthy Diet?

From creatine to collagen — and everything in between — nutritional supplements have become a huge part of the health and wellness conversation. Walk into any health food shop and you’ll find shelves lined with powders, capsules and tablets all promising better energy, stronger joints, glowing skin or improved performance.

But if we’re already eating a healthy, balanced diet, do we really need them?

Like most things in nutrition, there are different opinions on the subject. So here’s mine — and you can decide what feels right for you.

Food Always Comes First

First things first: nothing will ever replace the nutritional power of good food.

A healthy diet provides not only vitamins and minerals but also fibre, phytonutrients, antioxidants and countless other compounds that work together to support health. No supplement can replicate that complex nutritional package.

The basics still matter most. That means:

• Filling your plate with plenty of colourful plant foods

• Including good-quality protein at each meal

• Eating healthy fats from foods such as oily fish, nuts, seeds and olive oil

• Keeping ultra-processed foods and excess sugar to a minimum

You know the sort of thing.

Nutritional supplements should do exactly what the name suggests — supplement your diet, not replace it.

Why Some People May Benefit From Supplements

Even with the best intentions, many of us fall short in one or more nutrients.

Modern lifestyles, busy schedules and changes in our food system mean we don’t always get everything we need from food alone. Research has also suggested that the micronutrient content of some foods has declined over time due to modern farming practices.

There are also some common nutritional gaps that many people experience, including:

• Low vitamin D levels, particularly during the winter months

• Low intake of omega-3 fatty acids if oily fish isn’t eaten regularly

• General micronutrient gaps caused by busy lifestyles or restricted diets

For these reasons, there can be a sensible case for adding a few carefully chosen nutritional supplements to your routine.

But please don’t see this as a free ticket to fill your shopping basket with every supplement you can afford.

In this case, less really is more.

Choosing the Right Supplements

What you choose to supplement should depend on your individual needs.

For many people, a good starting point is a high-quality multivitamin and mineral supplement that is appropriate for your age and stage of life. This can help fill in small nutritional gaps without overcomplicating things.

Quality really does matter when it comes to supplements.

Many cheaper brands — often found in supermarkets — contain fillers such as glucose or sugar high up in the ingredient list. They may also use forms of minerals that are poorly absorbed by the body, such as calcium carbonate (essentially chalk) or iron oxide.

Not ideal.

Higher-quality supplements tend to use mineral forms that are easier for the body to absorb, such as citrates or ascorbates. These forms are closer to what we find naturally in food and are generally better utilised by the body.

It’s often worth buying supplements from a reputable health food shop where quality standards are higher.

Vitamin D and Omega-3: Two Common Gaps

Two nutrients that many adults could benefit from are vitamin D and omega-3 fatty acids.

In the UK especially, vitamin D levels can dip during the darker months of the year when sunlight exposure is limited. Many adults benefit from taking a vitamin D supplement from autumn through to spring, until the sunnier months return.

Omega-3 fatty acids are another common shortfall. These healthy fats, found in oily fish such as salmon, mackerel and sardines, play an important role in heart health, brain function and inflammation regulation.

If you’re not eating oily fish a couple of times per week, an omega-3 supplement may be worth considering. However, if you are taking blood-thinning medication, you should always seek professional advice before supplementing with omega-3.

A Word of Caution

One important point that often gets overlooked is the interaction between supplements and medications.

Many nutrients can affect how medications work in the body — either increasing or decreasing their potency. These drug–nutrient interactions can sometimes have unintended consequences.

If you are currently taking medication, it’s important to be cautious about introducing new supplements without professional guidance. When in doubt, always check with a qualified healthcare professional before adding anything new.

What About Collagen?

Collagen supplements are everywhere at the moment and are often marketed for everything from joint health to wrinkle reduction.

They may have a role for some people, particularly those experiencing joint discomfort. Collagen supplements are often combined with other nutrients such as MSM and glucosamine, which may help support joint health in some individuals.

However, if your main goal is smoother or more youthful skin, there may be more effective — and far less expensive — approaches.

Rather than spending large sums on collagen powders, consider focusing on the fundamentals first:

• Reduce excess sugar in your diet

• Increase healthy fats such as olive oil, nuts and oily fish

• Eat more antioxidant-rich fruit and vegetables

• Ensure adequate vitamin C intake, which is essential for collagen production in the body

Often, these simple dietary changes can make a noticeable difference to skin health.

And What About Creatine?

Creatine is one of the most extensively researched supplements available, largely thanks to its long history in the world of sports and bodybuilding.

In recent years, interest in creatine has expanded beyond athletes. I’m increasingly asked about it by women in their 40s who want to optimise their training, support cognitive function or preserve lean muscle mass.

There is growing evidence suggesting creatine may offer benefits in these areas, particularly for women as they age.

The good news is that you don’t need large doses to see potential benefits. A daily intake of around 3–5 grams is generally sufficient.

As always, supplementation should be considered within the context of your overall diet, training and health goals.

The Bottom Line

So, do we need nutritional supplements if we’re already eating a healthy balanced diet?

In my view, they can certainly have their place.

Some people may benefit from a few carefully chosen supplements to fill nutritional gaps or support specific health goals. However, supplements should never replace the foundations of good nutrition.

Focus on your diet first. Eat a wide variety of whole foods, prioritise plant foods, include good-quality protein and healthy fats, and keep ultra-processed foods to a minimum.

Then, if needed, add supplements thoughtfully — not excessively.

And remember: you don’t need to spend all your pocket money on supplements to be healthy.

About the author:
Jane McClenaghan is renowned for her down-to-earth, evidence-based approach to nutrition, making healthy eating practical and achievable for everyone.

With over 25 years of experience delivering group sessions for corporate clients and one-to-one consultations, she specialises in women’s health and has helped thousands of people transform their wellbeing through better nutrition.

As the author of two best-selling books and a familiar voice on local radio, Jane is passionate about translating the science of nutrition into real food on your plate and empowering others to make lasting, positive changes for their health.

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