Walk into any health shop or scroll through a supplement website and it's easy to feel overwhelmed. There are hundreds of products, each promising something different, and it's hard to know what you actually need. The good news is that most people don't need a cupboard full of pills and powders. A few well-chosen basics, matched to your diet, lifestyle and goals, are usually all it takes.
In this guide, we'll walk you through the supplements most worth considering, who they suit best and how to build a simple routine that works for you.
Start With Your Diet, Not Your Basket
Before choosing any supplement, it helps to remember what supplements are for. They are designed to fill gaps in your diet, not replace good food. If you eat a varied diet with plenty of fruit, vegetables, protein and whole grains, you may only need one or two products. If your diet is limited, you train hard, or you follow a plant-based lifestyle, you might benefit from a few more.
A good first step is to ask yourself three questions. What does my diet usually look like? What are my main goals, whether that's general health, building muscle or more energy? And are there any nutrients I'm likely to be missing? Your answers will point you towards the right products far better than any trend on social media.
Vitamin D: The One Almost Everyone in the UK Should Consider
If you only take one supplement, vitamin D is a strong contender. Our bodies make it from sunlight, but between October and March the UK sun simply isn't strong enough. That's why the NHS advises everyone to consider a daily supplement of 10 micrograms (400 IU) during autumn and winter.
Vitamin D contributes to the maintenance of normal bones, teeth and muscle function, as well as the normal function of the immune system. A combined formula such as Vitamin D3 + K2 MK-7 is a popular choice, as both nutrients are involved in how the body uses calcium. Just check the dosage on the label and don't exceed 100 micrograms (4,000 IU) a day unless your doctor advises it.
A Multivitamin: Simple Everyday Cover
For many people, a good multivitamin is the easiest way to cover the basics. Rather than buying several separate products, one daily tablet can provide a broad range of vitamins and minerals in sensible amounts. It's particularly useful for busy people whose diet isn't always as balanced as they'd like.
Men's and women's formulas are tailored to slightly different needs. Our Multivitamin for Men and Multivitamin for Women are both affordable, straightforward options. If you already take a multivitamin, check how much vitamin D it contains before adding a separate one.
Omega-3: For Those Who Don't Eat Much Oily Fish
The NHS recommends eating at least one portion of oily fish, such as salmon, mackerel or sardines, each week. Many of us don't manage that, which is where an omega-3 supplement can help. EPA and DHA, the key omega-3 fatty acids found in fish oil, contribute to the normal function of the heart, with the beneficial effect obtained from a daily intake of 250mg.
A quality fish oil like our Molecularly Distilled Omega-3 Fish Oil 1000mg is a reliable everyday choice. If you're vegan or vegetarian, algae-based omega-3 offers a plant-based alternative, and you can browse more options in our omegas and oils collection.
Magnesium: A Popular Choice for Busy Lifestyles
Magnesium has become one of the most talked-about minerals in recent years, and for good reason. It contributes to the reduction of tiredness and fatigue, as well as normal muscle function and normal functioning of the nervous system. Leafy greens, nuts and seeds are good sources, but modern diets often fall short.
Different forms of magnesium suit different people. Magnesium Bisglycinate is known for being gentle on the stomach, making it a favourite for evening routines, while Magnesium Citrate is another well-absorbed, widely used option.
Protein Powder: For Active People and Busy Days
If you train regularly or struggle to eat enough protein through meals alone, a protein powder is one of the most practical supplements you can buy. Protein contributes to the growth and maintenance of muscle mass, and a quick shake after training or alongside breakfast makes hitting your daily target much easier.
Whey protein is fast-absorbing and popular for post-workout use, while plant proteins are ideal for vegans or anyone avoiding dairy. Our 100% Vegan Protein is a great plant-based pick, and you'll find whey, casein and more in our full protein range.
Creatine: The Most Researched Performance Supplement
Creatine isn't just for bodybuilders. It's one of the most studied supplements available, and it increases physical performance in successive bursts of short-term, high-intensity exercise when taken at 3g per day. That makes it useful for weight training, sprinting and many team sports.
There's no need for anything complicated here. A simple, pure creatine monohydrate such as Creatine Monohydrate Natural or our Micronised Creatine Monohydrate, which mixes more easily, is all most people need. Take it daily and be consistent.
Building a Simple Routine
The best supplement routine is one you'll actually stick to. For most people, a sensible starting point looks like this: vitamin D during the darker months, a daily multivitamin, and an omega-3 if you don't eat oily fish. If you're active, protein and creatine are worth adding. Magnesium can round things off if you feel you need extra support.
Keep your supplements somewhere you'll see them, such as next to the kettle, and take them at the same time each day. Give any new product a few weeks before judging it, as some nutrients take time to build up in the body. And resist the temptation to add everything at once. Starting with one or two products makes it much easier to see what's working for you.
Frequently Asked Questions
Do I need supplements if I eat a healthy diet?
Not necessarily, but most people in the UK are still advised to consider vitamin D in autumn and winter. Beyond that, supplements are most useful for filling specific gaps in your diet.
Can I take several supplements together?
Yes, many people do. Just check labels to avoid doubling up on the same nutrient, especially if you take a multivitamin alongside other products.
When is the best time to take supplements?
Fat-soluble vitamins like D and omega-3 are best taken with a meal. Otherwise, the most important thing is consistency.
Walk into any health shop or scroll through a supplement website and it's easy to feel overwhelmed. There are hundreds of products, each promising something different, and it's hard to know what you actually need. The good news is that most people don't need a cupboard full of pills and powders. A few well-chosen basics, matched to your diet, lifestyle and goals, are usually all it takes.
In this guide, we'll walk you through the supplements most worth considering, who they suit best and how to build a simple routine that works for you.
Start With Your Diet, Not Your Basket
Before choosing any supplement, it helps to remember what supplements are for. They are designed to fill gaps in your diet, not replace good food. If you eat a varied diet with plenty of fruit, vegetables, protein and whole grains, you may only need one or two products. If your diet is limited, you train hard, or you follow a plant-based lifestyle, you might benefit from a few more.
A good first step is to ask yourself three questions. What does my diet usually look like? What are my main goals, whether that's general health, building muscle or more energy? And are there any nutrients I'm likely to be missing? Your answers will point you towards the right products far better than any trend on social media.
Vitamin D: The One Almost Everyone in the UK Should Consider
If you only take one supplement, vitamin D is a strong contender. Our bodies make it from sunlight, but between October and March the UK sun simply isn't strong enough. That's why the NHS advises everyone to consider a daily supplement of 10 micrograms (400 IU) during autumn and winter.
Vitamin D contributes to the maintenance of normal bones, teeth and muscle function, as well as the normal function of the immune system. A combined formula such as Vitamin D3 + K2 MK-7 is a popular choice, as both nutrients are involved in how the body uses calcium. Just check the dosage on the label and don't exceed 100 micrograms (4,000 IU) a day unless your doctor advises it.
A Multivitamin: Simple Everyday Cover
For many people, a good multivitamin is the easiest way to cover the basics. Rather than buying several separate products, one daily tablet can provide a broad range of vitamins and minerals in sensible amounts. It's particularly useful for busy people whose diet isn't always as balanced as they'd like.
Men's and women's formulas are tailored to slightly different needs. Our Multivitamin for Men and Multivitamin for Women are both affordable, straightforward options. If you already take a multivitamin, check how much vitamin D it contains before adding a separate one.
Omega-3: For Those Who Don't Eat Much Oily Fish
The NHS recommends eating at least one portion of oily fish, such as salmon, mackerel or sardines, each week. Many of us don't manage that, which is where an omega-3 supplement can help. EPA and DHA, the key omega-3 fatty acids found in fish oil, contribute to the normal function of the heart, with the beneficial effect obtained from a daily intake of 250mg.
A quality fish oil like our Molecularly Distilled Omega-3 Fish Oil 1000mg is a reliable everyday choice. If you're vegan or vegetarian, algae-based omega-3 offers a plant-based alternative, and you can browse more options in our omegas and oils collection.
Magnesium: A Popular Choice for Busy Lifestyles
Magnesium has become one of the most talked-about minerals in recent years, and for good reason. It contributes to the reduction of tiredness and fatigue, as well as normal muscle function and normal functioning of the nervous system. Leafy greens, nuts and seeds are good sources, but modern diets often fall short.
Different forms of magnesium suit different people. Magnesium Bisglycinate is known for being gentle on the stomach, making it a favourite for evening routines, while Magnesium Citrate is another well-absorbed, widely used option.
Protein Powder: For Active People and Busy Days
If you train regularly or struggle to eat enough protein through meals alone, a protein powder is one of the most practical supplements you can buy. Protein contributes to the growth and maintenance of muscle mass, and a quick shake after training or alongside breakfast makes hitting your daily target much easier.
Whey protein is fast-absorbing and popular for post-workout use, while plant proteins are ideal for vegans or anyone avoiding dairy. Our 100% Vegan Protein is a great plant-based pick, and you'll find whey, casein and more in our full protein range.
Creatine: The Most Researched Performance Supplement
Creatine isn't just for bodybuilders. It's one of the most studied supplements available, and it increases physical performance in successive bursts of short-term, high-intensity exercise when taken at 3g per day. That makes it useful for weight training, sprinting and many team sports.
There's no need for anything complicated here. A simple, pure creatine monohydrate such as Creatine Monohydrate Natural or our Micronised Creatine Monohydrate, which mixes more easily, is all most people need. Take it daily and be consistent.
Building a Simple Routine
The best supplement routine is one you'll actually stick to. For most people, a sensible starting point looks like this: vitamin D during the darker months, a daily multivitamin, and an omega-3 if you don't eat oily fish. If you're active, protein and creatine are worth adding. Magnesium can round things off if you feel you need extra support.
Keep your supplements somewhere you'll see them, such as next to the kettle, and take them at the same time each day. Give any new product a few weeks before judging it, as some nutrients take time to build up in the body. And resist the temptation to add everything at once. Starting with one or two products makes it much easier to see what's working for you.
Frequently Asked Questions
Do I need supplements if I eat a healthy diet?
Not necessarily, but most people in the UK are still advised to consider vitamin D in autumn and winter. Beyond that, supplements are most useful for filling specific gaps in your diet.
Can I take several supplements together?
Yes, many people do. Just check labels to avoid doubling up on the same nutrient, especially if you take a multivitamin alongside other products.
When is the best time to take supplements?
Fat-soluble vitamins like D and omega-3 are best taken with a meal. Otherwise, the most important thing is consistency.