Supplements: what to know

Walk into any pharmacy and you'll see shelves of supplements promising more energy, better mood or sharper focus. It's easy to feel like you're missing something if you're not taking them - but that's rarely the case.

What it is

Supplements are concentrated forms of vitamins, minerals or other nutrients, taken to fill gaps in what your diet provides. For most people eating a varied diet, supplements aren't strictly necessary, but they can be useful in specific situations - such as diagnosed deficiencies, certain life stages (like pregnancy), or medically restricted diets. Supplements are regulated less strictly than medicines in many cases, so quality and dosage can vary between brands, and "natural" doesn't automatically mean safe for everyone.

Signs to notice

• Buying supplements based on advertising or social media claims rather than an actual identified need
• Taking multiple supplements without knowing if they interact with each other or with medication
• Believing a supplement can replace balanced meals rather than complement them
• Spending significant money on supplements while under financial strain
• Ignoring persistent symptoms (like fatigue or low mood) because you assume a supplement will fix it

What helps

• Start with food first - a varied diet covers most nutrient needs for most people.
• If you suspect a deficiency (like low iron or vitamin D), ask your doctor for a blood test rather than guessing.
• Only take supplements recommended by a doctor or dietitian, at the dosage they suggest.
• Check with a pharmacist or doctor about interactions if you're on chronic medication.
• Be sceptical of products promising dramatic, fast results - genuine nutrient support tends to work gradually.
• Store supplements safely, away from children, and check expiry dates regularly.
• If cost is a barrier, ask your doctor or dietitian which one or two supplements would have the biggest impact for you, rather than buying many at once.

When to reach out for help

Speak to your doctor before starting any new supplement, especially if you're pregnant, breastfeeding, managing a chronic condition, or taking medication. If you notice persistent fatigue, low mood, hair loss or other symptoms, it's worth getting checked rather than self-treating with supplements, as these can have several underlying causes that need proper assessment.

Getting help in South Africa

Cleared Mind's EAP can refer you to a registered dietitian for personalised, evidence-based supplement advice, and to your GP for blood tests where needed. SADAG's Mental Health Line (011 234 4837) is available if low mood or anxiety are part of what's driving the search for a quick fix. A little professional guidance can save you money and give you real peace of mind.