The key to getting the most from supplements is simple: choose appropriately, take them consistently and be patient. Dr Hilary Jones explains how to build a sensible supplement routine.
🕒 6 min read
Like most things in life, you only get out what you put in. It is no different with supplements. Taking something occasionally and expecting an immediate change is rarely a useful way to approach nutritional supplementation.
Food supplements aren't medicines and shouldn't be expected to produce an immediate therapeutic effect. They are intended to complement the diet by providing nutrients or other substances in concentrated amounts, so choosing appropriately and taking them consistently matters.
Why consistency matters
Unlike medicines that may be taken to produce a specific therapeutic effect, supplements are generally intended to complement your diet and support normal body functions.
That is why a stop-start approach isn't particularly helpful. If you have decided, ideally with appropriate professional advice where necessary, that a particular supplement is suitable for you, it makes sense to take it consistently and according to the directions on the label.
If supplementation has been recommended because you have a diagnosed nutrient deficiency, your doctor or another healthcare professional can advise on the appropriate dose, duration and any follow-up that may be required.
Change takes time inside the body
Take bone metabolism, for example. Our bones are generally at their most dense during early adulthood. After that, bone density can gradually decline with age, with hormonal changes around menopause particularly important for women.
Throughout life, bone is continually being broken down and rebuilt. Nutrients such as calcium and vitamin D contribute to the maintenance of normal bones, but these are gradual processes rather than changes you would necessarily notice from one day to the next.
The same principle applies to many nutrients. They perform important everyday roles within the body, but that doesn't mean you will always feel an immediate or obvious effect from taking them.
Your nutritional status, diet, age, health, lifestyle and the reason you are taking a supplement can all influence what is appropriate for you.
What do different nutrients support?
There isn't one reliable timetable that tells everybody when they should expect to notice a result from a particular supplement. A more useful approach is to understand the recognised nutritional roles of the nutrients you are taking.2
| Nutrient | Recognised nutritional roles | What to bear in mind |
|---|---|---|
| Vitamin C | Contributes to normal immune function, normal energy-yielding metabolism and the reduction of tiredness and fatigue. | Vitamin C is water-soluble, so a regular dietary intake is important. |
| B-group vitamins | Different B vitamins contribute to functions including normal energy-yielding metabolism, nervous-system function and the reduction of tiredness and fatigue. | The roles and recommended intakes vary between individual B vitamins. |
| Vitamin D | Contributes to normal immune and muscle function and the maintenance of normal bones and teeth. | Vitamin D requirements and supplementation advice can vary according to age and individual circumstances. |
| Iron | Contributes to normal formation of red blood cells and haemoglobin, normal oxygen transport and the reduction of tiredness and fatigue. | Iron supplementation isn't appropriate for everyone. If you think you may be deficient, seek professional advice rather than self-diagnosing. |
| Magnesium | Contributes to normal muscle and nervous-system function, normal psychological function and the reduction of tiredness and fatigue. | Follow the recommended dose and choose a formulation appropriate to your needs. |
| Zinc | Contributes to normal immune function, normal cognitive function and the protection of cells from oxidative stress. | More isn't necessarily better, so avoid exceeding the recommended intake unnecessarily. |
The important point is that a recognised nutritional benefit doesn't mean you should expect to experience a dramatic or measurable change after a fixed number of days.
How you respond will depend on factors including your starting nutritional status, diet, lifestyle and individual circumstances. If you are correcting a diagnosed deficiency, follow the advice of the healthcare professional managing it.
The original reason for taking a supplement matters. Someone correcting a medically confirmed deficiency is in a very different position from someone whose diet already provides adequate amounts of that nutrient.
This is why fixed promises such as 'you should notice a difference within four weeks' aren't particularly useful. Judge supplements according to why you are taking them and seek professional advice where appropriate.
Dosage, quality and formulation matter
The dose and formulation of any supplement need to be appropriate as well. Too little may not provide the amount you intend to supplement, whereas taking more than the recommended dose doesn't necessarily provide greater benefit and can sometimes be harmful.
Different formulations can affect how a nutrient is delivered and absorbed, but faster absorption doesn't automatically mean a product will provide greater benefit. What matters is choosing a reputable, quality-controlled supplement that provides an appropriate amount of the nutrient in a suitable formulation.
Always follow the directions on the label. Some supplements are intended to be taken with food, while others have different instructions, so check the individual product rather than assuming the same rule applies to everything.
The recommended daily dose should not be exceeded.1
Sticking with your supplement routine
We should avoid discontinuing a supplement simply because we cannot appreciate an immediate effect. Once you've established that a supplement is suitable for you, taking it regularly as directed is generally more sensible than repeatedly stopping and starting.
I recommend setting reminders and making supplements part of a daily habit. Keeping them in the same appropriate place can help, provided they are stored according to the pack instructions and safely out of reach of children.
Linking a supplement to an existing routine can also make it easier to remember. That might mean taking it at breakfast or with another regular meal, where the product instructions allow.
It's also good to remind yourself why you started taking supplements in the first place. Perhaps you're trying to meet a particular nutritional need, have been advised to supplement a nutrient or simply want to complement a balanced diet. Understanding that purpose makes it easier to decide whether the supplement continues to be right for you.
Bottom line
It must never be about randomly chucking a handful of pills down your throat in the hope that your health will improve by chance. Supplementation should be measured, logical, evidence-based and appropriate to your needs.
Food supplements should complement, rather than replace, a varied and balanced diet and a healthy lifestyle.1
Always follow the recommended dose and don't assume that taking more will produce faster or better results.
If you take prescription medicines, have an existing health condition, are pregnant or breastfeeding, or are unsure whether a supplement is appropriate for you, speak to your GP, pharmacist or another appropriately qualified healthcare professional.
Choose carefully, understand what you're taking and why, and then be consistent. A sensible supplement routine is about making informed choices rather than chasing overnight results.
