Most of us have a drawer full of half-finished bottles, but if you’re going to commit to anything, a GP says these five are worth your parting with your money
Words: Ed Cooper Pics: Shutterstock
The supplement industry is worth billions and the marketing backing it up tends to feel rather relentless. New products — from probiotics to precursors — promise everything from better sleep to longer life, yet most of it feels like noise for the average person.
Within all the hype, influencer campaigns and podcasts, there remains a handful of supplements that have genuine, consistent evidence behind them — the kind that a doctor would actually recommend.
Dr Adam Staten, resident GP for One Day Tests, has narrowed it down to five. Not a stack for athletes, nor a protocol for biohackers; just the essentials that most people in the UK are either deficient in, not getting enough of through food, or could meaningfully benefit from taking.
Vitamin D
If there’s one supplement that makes sense for almost everyone in the UK, it’s vitamin D. The problem is thus: we don’t get enough sun.
For much of the year, the angle of sunlight in Britain simply isn’t strong enough to trigger adequate vitamin D synthesis in the skin and most people’s diets don’t make up the shortfall. The NHS recommends supplementation for everyone through autumn and winter.
Dr Staten is unambiguous on this one: “This really is essential in the UK, particularly in the winter months. Due to low levels of sunshine, most people simply do not produce enough vitamin D to maintain optimal levels.
“It’s really important for the health of bones, joints, muscles and for proper immune functioning.” The evidence is solid and the cost is negligible.
Turmeric
Turmeric has had a reputation problem — it got so trendy for so long that it started to feel like wellness theatre.
The research behind it, though, is substantial. Its active compound, curcumin, has strong anti-inflammatory properties and a body of clinical evidence to support benefits across several health areas.
Dr Staten explains: “Turmeric can improve joint pains and inflammatory skin conditions on a day-to-day basis, but it has also been shown to reduce the risks of cancer, cardiovascular disease and gastrointestinal problems.”
One practical note worth taking on board: “Ideally, the turmeric should be fresh rather than dried.” Bioavailability is a known issue with turmeric supplements, so look for products that include piperine (black pepper extract), which significantly improves absorption.
CoQ10 (Coenzyme Q10)
CoQ10 doesn’t have the name recognition of vitamin D or omega 3, but it arguably should. It’s an antioxidant the body produces naturally — the catch being that production declines steadily with age and it’s also depleted by statins, which millions of people take long-term.
Dr Staten points to a breadth of research behind it: “CoQ10 is an antioxidant, levels of which in the body gradually fall as we age. It is thought to boost energy levels, help with cardiovascular issues, reduce the fat burden in fatty liver disease and improve migraines.”
Magnesium
Magnesium is involved in over 300 enzymatic processes in the body, which goes some way to explaining why being deficient in it tends to show up in multiple ways at once — poor sleep, muscle cramps, low energy and heightened anxiety to name a few.
It’s also, as Dr Staten notes, important for another supplement on this list: “Magnesium has vital functions in lots of biological processes and is important for the functioning of lots of enzymes within the body, particularly those involved with the metabolism of vitamin D.”
In other words, if you’re supplementing vitamin D but skimping on magnesium, you’re limiting your own results. Sleep improvement is the benefit most people notice first — and that alone tends to make it a keeper.
Omega-3
Oily fish two or three times a week is the ideal situation, of course, but most people manage neither the frequency nor the consistency, which is where omega-3 supplementation earns its place.
The anti-inflammatory properties drive benefits across a range of systems, but it’s the long-term cognitive case that’s becoming harder to ignore, Dr Staten says.
“Omega-3 seems to confer a really wide range of health benefits, mainly through its anti-inflammatory properties which help reduce issues associated with cardiovascular disease and joint inflammation.”
It’s also important for cognitive function, he says, “with evidence suggesting that it may significantly reduce the risk of dementia in the future.” When choosing a product, look for a combined EPA and DHA content of at least 1,000mg per serving.
