Sprays, patches, drips, vials. The art of (health) pill-popping has come a long way. In fact, it’s estimated Brits spend almost £500 million every year on vitamins and supplements — and the latest products are high-tech and insta-ready. But do they actually work?
There are so many “ifs and buts” when it comes to supplementation, says nutritionist Jenna Hope. In the first instance, they should always “supplement a healthy diet rather than replace one”. So no quick fixes here. But while in a perfect world we would get all of our nutrients from food — the exception being vitamin D which we can’t get enough of through diet — Dr Heather Robinson, a naturopathic doctor of the London Clinic of Nutrition, argues there are other factors to consider, such as declining food quality, due to things like soil depletion, which can make it even harder for us to get the micronutrients we need from what we eat.
To really feel the benefit of a supplementation plan, you should seek advice from a professional. But generally speaking there are certain supplements which can be beneficial for a number of common needs. Most of us know now that we should be taking a vitamin D supplement in the winter when exposure to sunlight is limited. B vitamins, especially B complexes, can replace lost nutrients when following a vegan diet. Take in the morning with food to avoid them disturbing your sleep, Robinson advises. “For those who eat little oily fish, an EPA and DHA omega-3 supplement may help to support brain function and joint health,” Hope adds. Vitamin C and magnesium, too, may help to support the body’s stress response. “Magnesium is used in over 500 chemical reactions in the body and is one of the most depleted in soil quality,” Robinson says. “I like to think of it as an ‘off-switch’ for a lot of processes like anxiety, and it can help with muscle relaxation and encourage deep sleep.”
Probiotics are popular in the wellness world, but how strong is the evidence to back them up? Still limited, Hope says, and it can be confusing to navigate the many probiotic strains on your own. “Whilst they do appear to have a variety of benefits, it’s important that we’re matching the correct species of bacteria with our needs.” So what about form? Is a spray superior to a chalky tablet? A patch better than a gummy? “It’s more about finding the one you most prefer,” Hope says. “Whilst sprays and liquids can be easily absorbed they also often contain additives, flavourings and sweeteners.”
Supplements require patience, but how long before you can you expect to reap the benefits? “This varies hugely and truly depends on the type of supplement and your health, but (very generally speaking) you should see noticeable results within three months,” says Robinson. “With probiotics, you can see shifts within a couple of weeks. With something like magnesium, you might notice the effects almost immediately, depending on how deficient you are.” Here are the smartest supps doing things differently.
Plant-based ampules
Lisbon-born Biocol Labs creates sprays and ampoules packed with natural plant-based formulas. The seven-day kits are designed to give an intensive shot of goodness when you feel like you need it
(£20 for seven, biocollabs.com).
The super supp
You’ve probably spotted these rose gold capsules somewhere on Instagram. If you can look past the eye-watering price tag, Lyma founder and Londoner Lucy Goff has just added the 10th ingredient to her supermodel-adored formula — Levagen+, an anti-inflammatory — and A-listers swear by the four pills a day
(£199/a month, lyma.life).
Patch things up
Celiac Joanna Nicola founded Tocu vitamin patches in search of a supplement solution, as her condition makes it difficult to absorb nutrients in pill form. Her products bypass the digestive system which, she claims, can be a good option for people with stomach sensitivities. Plus they’re easy to pop in your suitcase
(£35, oxygenboutique.com).
The science-backed probiotic
Seed caused a stir when it launched backed by the likes of Cameron Diaz, Jessica Biel and a board of scientists. With 24 probiotic strains and a non-fermenting prebiotic, it’s geared towards promoting gut function and skin health
(from £39/month, seed.com).
The smart subscription
Bioniq first offers blood testing to check for deficiencies, the results of which are used to create a personalised three-month supply of supps blended in granule form that are designed to release nutrients over a 12-hour period. Take one scoop twice a day
(£149 for test, then £99/per month, bioniq.com)
