In my decade as a dietitian, I’ve been asked endlessly about supplements – what to take, what really works, and whether the expensive ones are worth the price tag. I will never forget the patient who turned up to an appointment with a bag brimming with pills and powders – multivitamins, fish oils, glutamine after her morning workout, capsules for her hair, a probiotic taken with dinner, gummies for her skin and resveratrol to “help her live longer”.
Extreme though her regime was, she is far from the only one to rattle her way into my clinic. According to one recent survey, almost two-thirds of UK adults take supplements daily, with nearly half admitting they don’t consult a doctor or pharmacist before popping new pills. Meanwhile, nearly a quarter have tried something simply because it is “on trend” or has been recommended by social media influencers.
The wellness industry is worth billions, yet it is a poorly regulated market. As supplements are categorised as food products rather than medicines, manufacturers do not have to prove their safety or efficacy. They may contain undisclosed ingredients, or be far weaker or stronger than labels suggest. A magnesium supplement for children, for example, was recently withdrawn after it was found to contain the prescription-only sleep aid melatonin.
Despite this, I am not anti-supplement. They have their place for those with higher nutritional needs or diagnosed deficiencies. However, when it comes to fixing common midlife health issues – fatigue, poor immunity and brain fog – the solution often lies in what is on your plate.
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In today’s world, there is a great deal of pressure to be constantly “switched on” and productive. As a result, many of us suffer from physical and mental fatigue, making it tempting to reach for a quick fix. Iron tablets, B-vitamin shots and magnesium gummies are among the most popular options.
However, the evidence for “energy-boosting” supplements is often shaky, partly because the problem manifests in many different ways. For some people, low energy leaves them feeling heavy or sluggish, while others struggle to concentrate after lunch. More often than not, what we call “low energy” is a swirl of factors tied to how we eat, drink and live, making it difficult to solve with a single pill.
The food fix
Rather than puzzle over which supplement to try, make small tweaks to your diet and daily habits to build consistent energy naturally. Firstly, ensure you eat regularly. Research shows that eating at irregular times makes it harder for your body to maintain steady energy levels because it cannot anticipate its next meal. Put simply, our bodies thrive on a reliable rhythm.
Try to eat something roughly every three to five hours – for many people, that means three solid meals with a snack or two. A short walk after meals may also help to improve blood sugar control and reduce the afternoon slump.
Slow-release carbohydrates such as brown rice, rye bread, wholemeal pasta and sweet potatoes can help to avoid that post-meal slump and fuel your brain with a steady stream of glucose to support focus and memory.
Pair them with protein, healthy fats and extra fibre for steadier energy release. For example, top a slice of sourdough with smashed avocado (for heart-healthy monounsaturated fats) and seeds, which are packed with key minerals such as magnesium and calcium.
