Do you need supplements? A food-first guide

The supplement industry is enormous, and it's easy to feel you need pills and powders to be healthy or fit. For most people, a varied diet provides almost everything they need. A few supplements do have good evidence for specific situations.

Food first

Whole foods provide nutrients along with fibre and other compounds that pills can't replicate. Before buying supplements, look at your diet: are you eating enough vegetables, fruit, whole grains, protein and healthy fats?

Supplements with good evidence for some people

• Vitamin D: many people don't get enough, especially in winter at northern latitudes. Some health authorities, like the UK's NHS, recommend a daily supplement during autumn and winter.
• Vitamin B12: essential for vegans, since it's found almost only in animal foods.
• Folic acid: recommended before and during early pregnancy.
• Creatine: one of the most researched sports supplements, with good evidence for improving strength and power in resistance training.
• Protein powder: not essential, but a convenient way to hit protein targets if food alone is difficult.

Usually unnecessary

• Multivitamins for people with a varied diet
• Fat burners and "detox" products
• Most pre-workout blends, beyond the caffeine they contain

Talk to a professional

Some supplements interact with medicines or are risky in high doses. Speak to a doctor or pharmacist before starting anything new, especially if you're pregnant, take medication or have a health condition.

Build the base with real food

A good meal plan covers most needs before you spend a penny on supplements. Mealful helps you plan varied meals with plenty of protein, vegetables and whole grains, which is the foundation everything else builds on.