You can't supplement your way out of a bad diet...

I love good quality supplements. But I love food more.

There is a huge and ever-growing supplement industry telling us that the answer to better health is another capsule, powder or potion (don't believe everything you hear on the socials!). Whilst supplements absolutely have their place, I don't believe you can supplement your way out of a poor diet.

For me, food comes first.

A varied, nutrient-dense diet provides far more than individual vitamins and minerals. It gives you protein, fibre, healthy fats, polyphenols and thousands of other compounds that work together to support your health as well as providing fuel for your gut microbiome. And that's particularly important when we're thinking about healthy ageing.

Food first, supplements when needed.

As we get older, nutrition becomes increasingly important. We want to maintain muscle mass and strength, bone health, brain function, metabolic health, immune function and energy and that starts with what we put on our plate.

A good foundation includes: Plenty of different vegetables and fruit A wide variety of plant foods Good-quality protein Fibre-rich foods Nuts, seeds and healthy fats Oily fish Wholegrains and pulses, where tolerated Plenty of fluids

These are foods that provide a broad range of vitamins and minerals, but sometimes food alone isn't enough. You may have an identified deficiency, increased nutritional requirements, a restricted diet, poor absorption, certain medications or a health condition that changes your nutritional needs. This is where targeted supplementation can be useful.

However, one of my favourite nutritional sayings is "we are what we absorb" as you can eat an incredibly nutritious diet, but your body still needs to digest and absorb those nutrients.

Digestive function can be influenced by many things, including:

Gut health Stress Age Medications Digestive function Your overall diet Certain health conditions

This is another reason why I keep coming back to the gut. If you're struggling with digestion, bloating or changes in bowel habits, it's worth considering not only what you're eating, but how well your digestive system is functioning. And, as we age, maintaining good nutritional status becomes increasingly important.

So, do we actually need supplements?

Sometimes, yes.

Vitamin D is a good example. In the UK, sunlight isn't strong enough for most people to make sufficient vitamin D during the winter months, which is why government guidance recommends that adults consider taking a daily vitamin D supplement during autumn and winter.

Omega-3 is another nutrient worth considering, particularly if you don't eat oily fish.

There are circumstances where other nutrients may be appropriate based on your diet, symptoms, test results, life stage or health history but there is no universal supplement regime that is right for everyone.

What about a multivitamin and mineral supplement?

A multivitamin & mineral supplement can be useful in some circumstances, particularly when dietary intake is limited or nutritional requirements are difficult to meet but it mustn't be seen it as an insurance policy for a poor diet.

A multivitamin can't replace the fibre, protein, healthy fats and enormous variety of beneficial compounds you get from eating a wide range of whole foods.

Think of supplements as supporting your diet — not replacing it.

And what about the supplement industry? This is where things can get confusing. Walk into a supermarket or scroll through Instagram and you'll find hundreds of products promising better energy, better sleep, a healthier gut, stronger immunity and even healthier ageing. But more expensive doesn't necessarily mean better and more supplements doesn't mean better health. The important questions are:

Do you actually need it? Is the dose appropriate? Is the form suitable for you? Is there good evidence for using it in your particular situation? Could it interact with medication or another supplement you're taking? And perhaps most importantly, what are you hoping the supplement will achieve?

A supplement that is useful for one person may be unnecessary or inappropriate for another.

As we age, I think it's particularly easy to fall into the trap of thinking we need more and more supplements to “optimise” our health, but healthy ageing isn't about having the biggest supplement cupboard, it's about getting the foundations right:

Eat well. Move your body. Maintain your muscle. Sleep well. Manage stress. Look after your gut. And address nutritional deficiencies when they exist.

Supplements can be a useful tool within that bigger picture. They just aren't the whole picture.

When I work with a client, I look at the individual, rather than automatically reaching for a standard supplement protocol. I consider your diet, symptoms, health history, digestive health, lifestyle, medications and, where appropriate, relevant test results. Sometimes the answer is a supplement, sometimes it's changing what's on your plate, sometimes it's improving digestion or gut health and sometimes the best thing to do is not take anything at all.

Because the goal isn't to take as many supplements as possible, it's to give your body what it actually needs to function well, stay resilient and age well.

Food first. Supplements when they have a purpose. That's my approach.