Smart supplement choices

How to choose the right vitamins, minerals and supplements

Choosing supplements should feel empowering, not overwhelming. But with shelves full of capsules, powders and tinctures, it’s easy to feel unsure of where to start. Understanding the basics of supplement quality can make a huge difference, helping you to pick products that genuinely support your wellbeing.

“Quality, absorbability, and effectiveness can differ significantly,” says Elaine Melican, a qualified nutritionist and general manager of Open Sesame Health Foods in Ennis, Co Clare. “So taking a thoughtful approach is important, especially for older adults or anyone with a sensitive digestive system who may need extra help absorbing nutrients.”

However, before exploring supplement options, it’s helpful to remember that nutrition begins with food. “I always encourage clients to try to get as much of their nutrients from food sources,” says Liz O’Byrne, a nutritional therapist who works with the Aloe Tree in Ennistymon, Co Clare. “Nutrients in their natural state tend to be more bioavailable than isolated nutrients in supplement form. However, this is not always possible. Lots of people follow different diet plans for various reasons and we have to respect this. Sometimes people follow a vegan diet, for instance, and may need to consider supplementing iron and vitamin B12 intake as iron and B12 from plant sources are not the best sources.”

Closing nutritional gaps
Some nutrients are difficult to obtain in adequate amounts from diet alone. Vitamin D is a prime example. As Liz explains: “Living in cloudy countries in the Northern Hemisphere or having a job that involves being indoors most of the time can be reasons why a person could be vitamin D deficient. Short amounts of sun exposure on the skin is the best way of allowing the body to make its own vitamin D. Whilst a certain amount of vitamin D can be obtained from foods or fortified foods (specific nutrients added), eating these foods is still not an optimal way of getting adequate levels of vitamin D. Sun exposure also has its risks (sunburn and skin cancers) so in this case vitamin D supplementation is a very good idea for a lot of people.”

Omega-3 fatty acids are another supplement commonly recommended when dietary intake is low. Liz says: “The best source of omega-3 fatty acids is oily fish (although they can be obtained from other vegan sources such as linseeds or chia seeds). But sometimes, if people are vegan or vegetarian, they struggle to get adequate quantities of omega-3 fatty acids from these sources. Or, sometimes, if people follow a regular omnivore diet but just don’t cook fish that often or dislike fish, a supplement is warranted. Ideally they should take a fish oil supplement or a vegan supplement (some are made from algae).

Other popular supplements I recommend are magnesium for adults who are experiencing stress and/or having difficulty sleeping at night, and folate for women of childbearing age.”

Choosing the right form
So what should you look for when shopping for supplements? “A helpful place to begin is by checking the form of the vitamins and minerals,” says Elaine. “Certain forms are more easily absorbed and gentler on the body. For example, magnesium bisglycinate and methylfolate are often well-tolerated options that the body can use efficiently.” She adds: “It’s also wise to review the ingredient list for unnecessary fillers or binders. Additives such as talc, polysorbate 80, or propylene glycol are sometimes included to aid manufacturing or improve product stability, but they offer no nutritional benefit and may cause sensitivities in some individuals. Many high-quality brands choose to avoid these extras, which can be a reassuring sign of care and transparency.”

Finally, remember that you don’t have to navigate the supplement world alone. Many people find it helpful to get personalised guidance, especially when starting a new routine or trying to address specific health goals. Liz says: “I would recommend anyone considering taking supplements to chat to a health care professional or someone qualified in this area.”

Elaine adds: “Visiting a local health food shop can be incredibly helpful. Staff members are often knowledgeable and can guide you toward reputable brands and suitable formulations, making the process of selecting supplements much clearer and more confidence-building.”