A guide to food supplements – how to choose wisely?

There are so many food supplements today that it is easy to get lost: different names, forms and doses, advertising slogans and conflicting opinions. In this guide we go through the most popular ingredients: vitamin D, magnesium, omega-3, creatine, collagen, adaptogens and biotin. For each one we explain what to look at when choosing, and what can be said about it under UK rules. You can browse the full range in our food supplements section.

This is general information, not medical advice. Food supplements are not a substitute for a varied diet or medical treatment. If you have a chronic condition, are pregnant or breastfeeding, or take medication, talk to your doctor or pharmacist before using supplements.

Why do people take food supplements?

Food supplements are foods that complement your daily diet with vitamins, minerals or other nutrients. People most often turn to them when their diet is not very varied, when they have a demanding lifestyle, or when a specialist recommends a particular nutrient. In the UK we also get little sunlight in autumn and winter, which is why many people pay attention to vitamin D. A supplement complements a healthy diet, sleep and exercise and does not replace them.

What are health claims and the GB NHC Register?

On supplement packaging you often see phrases such as "contributes to the normal function of…". Not every phrase is allowed. In Great Britain only claims from the official GB Nutrition and Health Claims Register (GB NHC) can be used. This lets you compare the wording on a label with what is actually authorised. A claim relates to a nutrient, not to a particular brand, and can be used only when the product contains a significant amount of that nutrient. For the ingredients in this guide it looks like this:

• With an authorised claim in the GB NHC Register: vitamin D, vitamin C, magnesium, zinc, EPA and DHA (omega-3), creatine, biotin.
• Without authorised claims in the GB NHC Register: collagen, ashwagandha, ginseng, turmeric and curcumin, hyaluronic acid. That is why we describe them only in terms of ingredients, form and label, with no promises of effects.

How do I choose vitamin D3?

According to the GB NHC Register, vitamin D contributes to the normal function of the immune system, to the maintenance of normal bones and teeth, to normal muscle function, and to the normal absorption and utilisation of calcium and phosphorus.

When choosing, check:

• the dose in one serving (µg or IU) and the number of servings in the pack,
• the form, for example oil-based capsules, where vitamin D is dissolved in fat,
• additional ingredients, for example vitamin K2 or calcium.

Vitamin K has its own claims in the Register (normal blood clotting and maintenance of normal bones), so people taking anticoagulant medication should talk to their doctor before supplementing with it. Current official recommendations on vitamin D are available on the NHS website.

Examples from our range: Oleofarm D-Vitum Forte Max 4000 IU with vitamin K2 MK7, Swanson Vitamin D3 2000 IU with coconut oil and Allnutrition Calcium D3 + K2.

How do I choose magnesium?

Magnesium contributes to the reduction of tiredness and fatigue, to normal muscle and nervous system function, to normal energy-yielding metabolism and to the maintenance of normal bones and teeth. The GB NHC Register has no authorised claim about muscle cramps.

On the label, compare:

• the amount of magnesium (elemental) per serving, not just the weight of the compound,
• the form, for example citrate, malate or bisglycinate (each contains a different amount of magnesium and may be tolerated differently by different people),
• the number of tablets or capsules per day and additional ingredients, for example vitamin B6.

Examples from our range: Doppelherz Aktiv Magnesium + B6 citrate, Biowen Chelated Magnesium and Osavi Liposomal Magnesium. In our shop you will also find a wide choice of products with magnesium.

How do I choose omega-3?

According to the GB NHC Register, EPA and DHA contribute to the normal function of the heart, at an intake of 250 mg per day. The Register has no authorised claim linking omega-3 to immunity, joints or skin.

Do not look only at the amount of oil in a capsule, but at the total EPA and DHA per serving and the number of servings per day. Also check the source (fish oil, or algae oil for vegans where the manufacturer declares it) and the manufacturer's quality information.

In our range you will find omega-3 products from Nordic Naturals, including Algae Omega for vegans and vegetarians and Arctic Cod Liver Oil.

How do I choose creatine?

For creatine, the GB NHC Register includes the claim that it increases physical performance in successive bursts of short-term, high-intensity exercise. It can be used for adults and at an intake of 3 g of creatine per day.

The most popular form is creatine monohydrate. On the label check the amount of creatine per serving, the number of servings in the pack, the form (powder or capsules) and additional ingredients. People with kidney disease and those taking medication should talk to their doctor first.

In our shop you will find a wide choice of products with creatine.

Does collagen have an authorised claim, and how do I choose a product?

The GB NHC Register has no claims about collagen, so we do not describe its effects on skin, joints or tendons. What the Register does contain relates to vitamin C: it contributes to normal collagen formation for the normal function of skin, bones, cartilage, gums and teeth, provided the product contains a significant amount of vitamin C.

When choosing collagen, look at the type (for example collagen peptides), the amount per serving, the form (powder or capsules), the flavour and additional ingredients such as vitamin C.

In our shop you will find a wide choice of products with collagen and with vitamin C.

How do I choose adaptogens and turmeric?

"Adaptogens" is a popular name for plants such as ashwagandha or ginseng, and turmeric is a popular spice and a supplement ingredient. The GB NHC Register contains no authorised health claim for any of them, so we do not describe their effects. What we can suggest is what to look at:

• the type and amount of extract per serving, and whether it is standardised (for example to the content of a particular compound),
• the number of servings and the manufacturer's directions on when and how to take it,
• warnings on the pack, because herbal products can interact with medication, and some are not intended for pregnant or breastfeeding women.

In our shop you will find a wide choice of products with ashwagandha, ginseng and turmeric.

Which ingredients have authorised claims for hair and skin?

For supplement ingredients, the GB NHC Register includes, among others:

• Biotin contributes to the maintenance of normal hair and normal skin.
• Zinc contributes to the maintenance of normal hair, nails and skin.
• Selenium contributes to the maintenance of normal hair and nails.
• Vitamin C contributes to normal collagen formation for the normal function of skin.

Claims can be used only when the product contains a significant amount of the nutrient. The Register has no authorised claims for hyaluronic acid or collagen. High doses of biotin can interfere with some laboratory tests, so tell your doctor if you take it.

Example from our range: Swanson Biotin 5000 mcg.

How do I read supplement labels?

The label is the best source of information. Focus on these elements:

• Serving size: all values in the table relate to one serving, not the whole pack.
• Active ingredients and doses: check how much of the substance is in one serving and compare it with the manufacturer's declaration.
• Form of the ingredient: the same substance can come in different forms, for example magnesium as citrate or oxide, or vitamin K2 as MK-7 or MK-4.
• Standardisation of herbal extracts: information such as "standardised to…" makes it possible to compare products.
• Other ingredients: look through the list of fillers, colourings and sweeteners, especially if you have allergies or avoid certain additives.
• Production information and certificates: if the manufacturer states production standards (for example GMP), you will find them on the pack or the brand's page.

Browse the brands in our range too: Oleofarm, Swanson, Allnutrition, Nordic Naturals, Osavi and BioTechUSA.

Summary

When choosing a supplement, it is worth going by the label, the dose per serving and authorised claims rather than advertising slogans. Start by looking at your diet and lifestyle, and if in doubt, talk to a doctor, dietitian or pharmacist. Categories you may find useful: food supplements and vitamins and minerals.

Frequently asked questions (FAQ)

Do food supplements replace a healthy diet?

No. Food supplements complement your diet and do not replace a varied diet or medical treatment.

Can supplements interact with medication?

Yes, especially herbal products and some vitamins, for example vitamin K. If you take medication regularly, talk to your doctor or pharmacist before using supplements.

Do collagen, ashwagandha and turmeric have authorised health claims?

The GB NHC Register has no authorised health claims for collagen, ashwagandha, ginseng or turmeric, so we describe them only in terms of ingredients and label.

What does the GB NHC Register say about creatine?

Creatine increases physical performance in successive bursts of short-term, high-intensity exercise, at an intake of 3 g per day, for adults.

What are "proprietary blends" on a label?

These are blends where the manufacturer gives the total weight but not the amount of each ingredient. This makes products harder to compare, so it is worth choosing labels where every ingredient has its dose stated.

Delivery and collection

We ship across the whole of the UK, and delivery is free on orders over £50. You can also collect your order in person from our shop in Hounslow (112 High St, 1st Floor, TW3 1NA) and pay online or in cash. Visit us in person and, with the help of our staff, you will choose even more accurately.