The short version
- A supplement is for a specific identified shortfall, not a general habit.
- Folic acid, iron for confirmed deficiency, vitamin D and zinc have real evidence.
- High-dose vitamin C does not prevent colds, and detox products are selling a myth.
- Fat-soluble vitamins build up, so more is genuinely not better.
- If money is limited, spend it on food before supplements.
A pharmacy sells supplements, so you might expect this article to recommend them enthusiastically. It will not. Some are genuinely valuable for specific people, several are useful in particular situations, and a good number are expensive packaging around something your diet already provides. Here is an honest sorting.
The ones with real evidence, for the right people
- Folic acid before and in early pregnancy — one of the clearest benefits in all of nutrition.
- Iron for diagnosed deficiency — effective and important, but confirm the deficiency first.
- Vitamin D where exposure is low — including babies who are exclusively breastfed.
- Zinc for childhood diarrhoea — a short course shortens the illness.
- Calcium and vitamin D for bone protection — where diet is inadequate or risk is raised.
- Vitamin B12 for vegans and some older adults — genuinely difficult to obtain otherwise.
Notice what these have in common: each addresses a specific, identifiable shortfall in a specific group. That is what a supplement is for. It supplements something that is missing.
The situational ones
A general multivitamin is reasonable insurance for somebody eating poorly during illness, recovery or a difficult period, though it is no substitute for food. Omega-3 has reasonable evidence in some circumstances and much weaker evidence in others. Probiotics help in certain specific situations, particularly alongside antibiotics for some people, rather than as a general daily habit.
These are worth discussing in relation to your circumstances rather than buying because a label is persuasive.
Talk to a pharmacist
Bring in what you are already taking. People regularly arrive with four products that between them contain the same three vitamins at several times the sensible dose.
The ones to be sceptical about
High-dose vitamin C does not prevent colds, and the evidence that it shortens them meaningfully is thin. Anything promising detoxification is selling a concept that does not correspond to how the liver and kidneys work. Anything promising rapid weight loss, dramatic energy, or a cure for a serious disease is making a claim no supplement can support.
Products sold heavily through social media, with before-and-after photographs and no ingredient list you can read, deserve particular suspicion. Some contain undeclared pharmaceutical ingredients, which is both illegal and dangerous.
More is not better
The fat-soluble vitamins — A, D, E and K — are stored in the body and build up. Too much vitamin A over time damages the liver and bone and harms a developing baby. Too much vitamin D raises calcium to dangerous levels. Too much iron is toxic. These are not theoretical risks and we see them.
Supplements also interact with medicines. Some reduce the absorption of antibiotics and thyroid medicine. High-dose vitamin E affects blood clotting. Several herbal products change how the liver clears other medicines, with real consequences for contraception and heart medicines.
How to spend sensibly
Decide what you are trying to fix, and whether food can fix it first. Buy single-ingredient products where you have a specific need rather than elaborate blends. Check the dose against the recommended intake rather than assuming a bigger number is better. Buy from a pharmacy where the storage and the supply chain are controlled.
And if money is limited, spend it on food before supplements. A varied plate does more than any bottle on our shelves, and we will tell you that even though it is not a sale.
Supplements that earn their place
Chosen by our pharmacists, from suppliers we trust, with honest advice about whether you need them.
Message us on WhatsApp
Send us a message and a pharmacist will reply during opening hours. You can send a photograph of a prescription or a product box if that is easier than typing.
Buying sensibly
- Decide what you are trying to fix, and whether food can fix it.
- Prefer single-ingredient products over elaborate blends.
- Check the dose against the recommended intake, not against a bigger number.
- Add up what several products contain between them.
- Buy from a pharmacy, where storage and supply are controlled.
Questions we are asked about this
Should everybody take a multivitamin?
No. For somebody eating reasonably well it adds little. It is reasonable insurance during illness, recovery or a period of poor eating, but it is not a substitute for food and it is not a daily necessity for most people.
Are supplements regulated like medicines?
Not to the same standard, which is why the source matters so much. Buy from a pharmacy where storage and supply are controlled, and be wary of products sold through social media with dramatic claims and no readable ingredient list.
Can supplements interfere with my medicines?
Yes, and it is one of the commonest interactions we find. Calcium and iron block the absorption of several medicines, high-dose vitamin E affects clotting, and some herbal products change how the liver clears other treatments. Always mention them.
If I am going to buy one thing, what should it be?
That depends entirely on you. For a woman who might become pregnant, folic acid. For an exclusively breastfed baby, vitamin D. For somebody with confirmed iron deficiency, iron. Buying for a specific identified need is the whole principle.
This article is general information from the Dantrio Pharmacy team. It cannot take the place of advice from a pharmacist or doctor who knows your medical history. If you feel seriously unwell, seek medical help straight away.