Food supplements
Explore vitamins, minerals, omega-3, herbs and probiotics in capsules, powders and drops. We explain which forms absorb well, what UK guidance says about daily amounts, and how to build a routine you keep up.Read more →
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How to choose vitamins and food supplements
What a food supplement is in the UK
A food supplement is a concentrated source of a nutrient or a plant extract, sold in a measured dose. In the UK it is regulated as food, not as medicine. That has two practical effects for you. The label may only carry health claims that the European food safety authority (EFSA) has approved, and the dose has to stay inside safe limits for the general population. So a product cannot promise to cure anything, and the interesting differences sit elsewhere: in the form, the dose and the company a nutrient keeps. That is where our range of vitamins and the rest of this collection is organised.
The compound on the label matters more than the milligrams
Two products can both say 400 mg magnesium and behave very differently, because the compound differs. A few examples we use when we compare products:
- Magnesium: citrate, bisglycinate and malate dissolve more easily than oxide, which is cheap but poorly absorbed.
- Vitamin D: D3 (cholecalciferol) raises blood levels more effectively than D2.
- Vitamin B12 and folate: methylcobalamin and methylfolate are already in an active form, so the body needs fewer conversion steps.
- Omega-3: a triglyceride oil usually tastes cleaner and absorbs better than an ethyl ester oil.
Format matters too, but mostly for whether you keep taking it. Capsules and tablets are precise, powders let you scale a dose, drops suit children and anyone who dislikes swallowing, and gummies trade dose room for taste. You will find the same logic across our single mineral supplements.
How we decide what earns a place here
We look at three things before a product goes into the assortment: the form of the ingredient, the dose, and whether the combination makes sense. A vitamin D3 with K2 has a reason to exist; a formula with sixteen ingredients at token amounts usually does not. We buy directly from the brands, so nothing reaches you through intermediaries, and our compliance team checks every product before it goes live. We also test products ourselves and independent labs spot-check batches. More than ten years in, we still say no more often than yes. You can read how we select brands and products.
Who benefits, and what to expect
Most people in the UK get their nutrients from a varied diet, and official guidance is food first. Supplements are useful where there is a genuine gap. Vitamin D in autumn and winter is the clearest example, since UK sunlight is too weak from October to March. Vegans need a reliable B12 source. Anyone trying for a baby is advised to take folic acid. Heavy training, restrictive diets, ageing and some medications can all shift needs.
Be realistic about time. Vitamins and minerals refill a store, they do not act like a switch. Expect to give most products two to three months of consistent use before you judge them, and check your combined intake from food and supplements rather than stacking three products with the same nutrient. Botanicals such as ashwagandha or turmeric work differently again: dose and extract strength decide what you get, which is why our Herbs & plants pages list extract ratios where the brand provides them.
Frequently asked questions
What exactly is a food supplement?
A food supplement is a measured dose of a nutrient or plant extract, taken alongside your diet. Think vitamins, minerals, fatty acids such as omega-3, amino acids, live cultures and botanical extracts. In the UK they are sold as food, not as medicine, so they are not intended to diagnose or treat illness. Their job is narrower and more useful than that: topping up an intake that food alone does not cover, for example vitamin D in winter or B12 on a plant-based diet.
Do I still need supplements if I eat a balanced diet?
Often not. UK guidance is clear that most people get the nutrients they need from a varied and balanced diet, and we would rather tell you that than sell you something you do not need. There are recognised exceptions. Everyone is advised to consider a daily 10 microgram vitamin D supplement in autumn and winter. Vegans need a B12 source, since it is not found naturally in plant foods. Anyone who could become pregnant is advised to take folic acid. Beyond that, supplement the gap, not the whole diet.
Which form should I choose: tablet, capsule, powder, liquid or gummy?
Choose the format you will actually take every day, then check the compound inside it.
| Format | Strengths | Best suited for |
|---|---|---|
| Tablet | High dose, low cost | Minerals, vitamin C |
| Capsule | Neutral taste, no fillers needed | Oils, extracts, probiotics |
| Powder | Flexible dose, large servings | Protein, creatine, collagen |
| Liquid or drops | Easy to swallow, small doses | Children, vitamin D, B12 |
| Gummy | Pleasant to take | Habit building, low doses |
Gummies hold less active ingredient and often contain sugar, so read the label before you switch.
When is the best time to take supplements?
Consistency beats timing. Two rules do help, though. Fat-soluble vitamins (A, D, E and K) plus omega-3 and CoQ10 absorb better with a meal that contains some fat, so breakfast or your main meal works well. Water-soluble vitamins, the B group and vitamin C, can be taken with or without food. Some people find B vitamins a little activating, so morning suits them better. Iron on an empty stomach absorbs well but can upset the stomach.
Can I take several supplements at the same time?
Mostly yes, with a few sensible separations. Calcium competes with iron for absorption, so keep those a couple of hours apart. High-dose zinc taken long term can affect copper status, which is why we prefer moderate zinc doses in daily formulas. Vitamin C alongside plant-based iron helps absorption. The more common mistake is duplication: a multivitamin, a B-complex and an energy drink can add up to far more B6 than you intended. Add up your total intake, not just each pot.
How much vitamin D should I take, and what is the safe limit?
UK guidance sets one daily amount and a clear ceiling. Labels use both micrograms and international units, so check which unit yours shows before comparing products in our vitamin D3 drops and capsules.
| Group | Daily amount | Do not exceed |
|---|---|---|
| Adults and children over 4 | 10 mcg (400 IU) | 100 mcg (4,000 IU) |
| Children 1 to 10 years | 10 mcg (400 IU) | 50 mcg (2,000 IU) |
| Infants under 12 months | 8.5 to 10 mcg | 25 mcg (1,000 IU) |
How long before I notice anything?
It depends on what you are correcting. A magnesium or B-complex routine is usually judged after two to three weeks of consistent use. Filling a low vitamin D or iron store takes two to three months, because the body rebuilds a reserve rather than reacting to a single dose. Botanicals such as ashwagandha are typically studied over eight to twelve weeks. If a product promises results in days, treat that as a reason to be sceptical rather than excited.
Are there supplements to avoid during pregnancy or alongside medication?
Yes, and these are worth knowing before you buy. High-dose vitamin A is not advised in pregnancy, which also rules out fish liver oil products such as cod liver oil, since they are naturally rich in vitamin A. Standard fish oil for omega-3 is a different product. Vitamin K can interfere with anticoagulant medicines such as warfarin, so speak to your GP or pharmacist first. The same goes for St John's Wort, which affects how several prescription medicines work.
How can I tell a well-made supplement from an expensive one?
Read the label in this order. First the compound: bisglycinate, citrate, D3, methylcobalamin and triglyceride oils tell you someone thought about absorption. Second the dose per daily serving, not per capsule, since many products split a dose across three capsules. Third the ingredient list length: a proprietary blend that hides individual amounts is a warning sign. Fourth batch testing, ideally by an independent lab. Price follows raw material cost, so a cheap methylfolate or a cheap krill oil is usually neither.
