Can anyone else hear that… rattling?
These days, a humble multivitamin simply won’t cut it, and we’re all popping plenty of pills. But how many supplements is too many? Registered dietitian Kate Hilton, founder of Diets Debunked, shares the details.
Does everyone need a supplement?
While it feels like winning instant wellness points whenever you pop a jar of iron tablets or vitamin C sachets into your weekly shopping basket, Hilton stresses, ‘Supplements aren’t benign, they should be taken as seriously as medication.’ As for who needs what, she explains that, while it’s individualised, one pill in particular should be on everyone’s list: vitamin D.
‘It’s recommended that everybody takes a vitamin D supplement between the months of October and March,’ Hilton notes. ‘Or if you’re someone who, during the summer months, doesn’t get outside much or really covers up, you should probably take it year-round.’ As for the dosage – which is important to consider – a 10g (400 IU) tablet should do the job for most.
Elsewhere, vegetarians and vegans may benefit from a B12 supplement (10g), but it’s best to chat to your GP or a professional beforehand, and a multivitamin is generally not a bad idea if (like most people) your diet is likely to be lacking in some vitamins and minerals. It’s also important to think about how different supps interact with one another and read the ingredients list carefully (a lot of ‘natural’ branded ones contain grapefruit, for instance, which can interfere with certain medications).
Can you overdose on supplements?
While most supplements are pretty harmless, there are some select tablets to be mindful of, says Hilton. ‘Keep an eye on fat-soluble vitamins, particularly vitamin A, but also vitamins D, E and K, as it’s difficult for our bodies to excrete the excess if you take too high a dose.’
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How to spot a good supp from a ‘meh’ one
We know, we know: the supplements market has really upped its packaging game in recent years, with some vits garnering an almost cult-like following, but don’t be fooled by pretty packaging, Hilton stresses. ‘You can have two supplements with bottles claiming they contain the exact same things, but quantities and quality can vary hugely. Make sure you’re getting a supplement that’s third-party tested – any supplement company that has gone through that testing will say it on its website or label, as it’s expensive to do and a strong selling point.’ Want to go even further? Check they’ve done clinical trials to back up any promises.
As for brands approved by our expert (disclaimer: she isn’t working with any), they include:
- Sanatogen A-Z Complete Multivitamin, ‘It’s what we recommended when I was in the NHS, and I still do with clients today.’
- Zooki, because ‘it has got sachets for people who can’t take pills’.
- Feel, for vegan-friendly omega 3, as, ‘it has a good amount of EPA (eicosapentaenoic acid, typically found in cold-water fish) and DHA (docosahexaenoic acid, good for brain function and vision).’
This article is not intended to be a substitute for professional medical advice or diagnosis. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
Jennifer Savin is Cosmopolitan UK's multiple award-winning Features Editor, who was crowned Digital Journalist of the Year for her work tackling the issues most important to young women. She regularly covers breaking news, cultural trends, health, the royals and more, using her esteemed connections to access the best experts along the way. She's grilled everyone from high-profile politicians to A-list celebrities, and has sensitively interviewed hundreds of people about their real life stories. In addition to this, Jennifer is widely known for her own undercover investigations and campaign work, which includes successfully petitioning the government for change around topics like abortion rights and image-based sexual abuse. Jennifer is also a published author, documentary consultant (helping to create BBC’s Deepfake Porn: Could You Be Next?) and a patron for Y.E.S. (a youth services charity). Alongside Cosmopolitan, Jennifer has written for The Times, Women’s Health, ELLE and numerous other publications, appeared on podcasts, and spoken on (and hosted) panels for the Women of the World Festival, the University of Manchester and more. In her spare time, Jennifer is a big fan of lipstick, leopard print and over-ordering at dinner. Follow Jennifer on Instagram, X or LinkedIn.
