Supplements – do we really need them?

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Supplements can provide important health benefits but are not a substitute for a healthy, balanced diet and lifestyle

Walk into almost any pharmacy, supermarket or health food store and you’ll find endless shelves lined with vitamins, minerals, oils, powders and herbal remedies – all promising better health and wellbeing.

With such overwhelming choice, it is no surprise that more and more people are turning to complimentary medicines.

Dietary supplement use has increased in Australia, with Australian Bureau of Statistics (ABS) data showing that around 8.5 million people aged two years and over (equivalent to 33.6% of the population) reported taking a dietary supplement in 2023. This compares with 28.5% in 2011-12.

Redcliffe Hospital Pharmacist Ellen Jones said that choosing a supplement is not always as simple as picking the product with the highest dose or the most appealing claims.

“For most people, a varied and balanced diet that follows the principles of the Australian Dietary Guidelines and includes a range of nutritious foods — such as fruits, vegetables, wholegrains, dairy or alternatives, lean meats, legumes, nuts and seeds — can provide the nutrients needed to support good health,” Ellen said.

Redcliffe Hospital Pharmacist Ellen Jones recommends that people talk to a qualified health professional to determine if supplementation is necessary and appropriate

“Supplements can be useful in certain situations, but are not a substitute for a healthy, balanced diet and lifestyle.”

When are supplements helpful?

Ellen says there are situations where supplements can provide important health benefits.

“It is important to seek advice from a qualified health professional such as a GP, pharmacist, or dietitian to determine whether supplementation is necessary and appropriate,” she said.

“GPs can assess whether blood tests are needed and, where appropriate, use the results to help guide treatment decisions, dosing and duration of therapy.

“They can also advise whether dietary or lifestyle changes may be an appropriate alternative or complement to supplementation.”

Your health professional may recommend a supplement if you:

have a confirmed vitamin or mineral deficiency
are pregnant or planning a pregnancy (for example, folic acid, with the appropriate dose depending on individual circumstances)
have osteoporosis or low calcium or vitamin D levels
follow a strict vegan diet and may be at risk of vitamin B12 deficiency
have a gastrointestinal condition that affects nutrient absorption
take medicines that may increase the risk of nutrient deficiencies.

Buying and using supplements – what to consider

Ellen recommends some key points for people to consider when buying and using supplements.

Buy supplements only when needed. Remember, food first.
Seek advice before starting a supplement.
Talk to a qualified health professional, such as your GP, pharmacist, or dietitian to determine whether supplementation is necessary and appropriate for your circumstances, or could potentially have adverse interactions with existing medications you are taking.
If seeking advice from other health practitioners, consider their qualifications, credentials and scope of practice, and whether they have a commercial interest in the products they recommend.
Consider the source of information about supplements, including advice or claims presented in advertisements, magazines, television, social media and other promotional content.
Consider dietary and lifestyle changes. Talk to your GP about whether changes to your diet or lifestyle may be an appropriate alternative or complement to supplementation.
Compare products carefully. Not all supplements are created equal, and more expensive products are not necessarily better. Read labels carefully and compare ingredients, strengths and additives between products.

“Supplements can provide health benefits in certain circumstances. However it’s important to understand your individual nutritional needs and consider the most appropriate way to meet them, ideally in consultation with a qualified health professional, such as your GP, pharmacist or dietitian,” Ellen said.