A Beginner's Guide to Basic Food Supplements

Many pharmacy visitors ask whether they need supplements and which to start with. Above all, remember: Food supplement, not a substitute for a balanced diet. Supplements complement the diet rather than replace it. Follow the dosage on each product's label.

Before Buying Any Supplement

  • Start With the Reason: your condition and diet, and sometimes a blood test requested by a doctor, determine the need for supplements, rather than advertising or others' experiences.
  • More Is Not Necessarily Better: the US National Institutes of Health notes that side effects increase with high doses or combining many supplements at once.
  • Medicine Interactions: some supplements may interact with common medicines. Tell your pharmacist or doctor everything you take, particularly before surgery.
  • Pregnancy, Breastfeeding and Children: do not start a supplement for a pregnant or breastfeeding woman or a child without a doctor or pharmacist's recommendation.
  • Read the Label: check the active amount per tablet or capsule, pack count, expiry date and storage instructions.

Vitamin D

Vitamin D is fat-soluble and needed for calcium absorption and bone health. Skin produces it with sun exposure, and it occurs in limited foods such as oily fish and egg yolk. Because the body stores it, excess may be harmful. Product strengths vary, so follow the doctor or label's instructions.

Omega-3

Omega-3 is a group of fatty acids found in oily fish and some seeds and nuts. When choosing a supplement, check the active fatty-acid amounts on the label rather than capsule weight alone, and store away from heat. Consult a doctor before omega-3 if taking medicines that affect blood clotting.

For Adults

For Children

Keep chewable gummies out of children's reach, as their appearance may tempt them to take more than prescribed.

Iron

Iron is essential for haemoglobin, which carries oxygen in blood. Taking it unnecessarily may be harmful, and accidental iron-supplement poisoning is dangerous in young children, so always store it out of their reach. Iron may cause stomach upset or constipation in some people and reduce absorption of certain medicines; ask the pharmacist about timing.

Zinc

Zinc contributes to immune function, wound healing and taste. Most people get enough from meat, legumes and nuts. Long-term high doses may affect copper levels, so do not exceed label instructions.

Magnesium

Magnesium participates in hundreds of reactions, including muscle and nerve function, and occurs in leafy vegetables, legumes and whole grains. High supplement doses may cause diarrhoea or stomach upset. People with kidney disease should consult a doctor before use.

Multivitamins and Bone Supplements

If your aim is general coverage for potential dietary shortfalls, the pharmacist may suggest a multivitamin rather than several separate packs. Avoid duplicating the same nutrient across products.

Common Mistakes

  • Taking several products containing the same nutrient without checking the total amount.
  • Stopping a prescribed medicine and relying on a supplement instead.
  • Leaving packs in the car or a hot, humid place.
  • Giving children adult supplements.

For more options, browse the Food Supplements and Vitamins and Healthy Foods sections, and consult a pharmacist or doctor before starting any supplement.