When to Use Supplements – And When Not To

If you’ve ever stood in the supplement aisle of your local health shop staring at rows upon rows of bottles and tubs, wondering what on earth you actually need, you’re not alone. It’s like the wild west out there — magnesium for sleep, ashwagandha for stress, turmeric for inflammation… but are they really right for you? And more importantly, are they even safe?

As a Nutritional Therapist working with people aged 25 to 55 who are navigating chronic symptoms — anything from digestive discomfort and low mood to fatigue or hormone imbalances — I’ve seen first-hand just how confusing the supplement world can be. So, let’s unpack it together. In this blog, I’m diving into when supplements can be genuinely helpful, when they’re best avoided, and why it’s crucial to approach them with care.

Supplements Can Be a Useful Bridge

The right supplements, used at the right time, can absolutely support you. In my practice, I often use targeted supplementation to help bridge the gap while we work on the real game changers — personalised nutrition and lifestyle changes. Think of supplements as scaffolding: they can offer short-term support while you rebuild a more stable structure underneath.

Here are some times supplements might be helpful:

When you have a known deficiency – like low iron, B12 or vitamin D.
When symptoms are impacting daily life – such as poor sleep or digestive discomfort.
During periods of high stress – to support resilience and recovery.
When dietary changes aren’t yet in place – and we need to help the body cope in the meantime.

But they’re not meant to be used forever. Supplements aren’t a replacement for food, sleep, movement or stress management — and they’re not a magic fix.

But They’re Not Always Safe — Or Necessary

What gives me the fear is how often I see people recommending supplements to others on social media or in casual conversations. “Oh, you’re tired? Try this magnesium powder!” “You can’t sleep? I take this blend of herbs, it knocks me right out.”

It’s well-intentioned, but it’s not safe.

Just because a supplement is natural doesn’t mean it’s harmless. Supplements can manipulate biochemical pathways in the body — just like medications do. For example:

Some herbs that help with sleep can also affect liver enzymes, which may change how your body processes medications.
Certain supplements like St John’s Wort can interact with antidepressants and reduce their effectiveness.
High doses of some vitamins (like vitamin A or iron) can be toxic if you don’t need them.

Taking supplements without guidance can make things worse, not better. That’s why it’s essential to check any supplements you’re taking with a qualified professional — especially if you’re on medication.

Individual Needs, Individual Plans

When I work with clients, I take the time to understand their symptoms, medical history, current medication and lifestyle. I often use functional lab testing to see what’s really going on beneath the surface. This allows me to tailor supplement protocols to the individual.

Because no two people are the same.

What works for your colleague, your mum or your Instagram favourite may not work for you — and could even be harmful. That’s why personalised advice matters.

So, When Should You Take Supplements?

Let’s summarise:

Use supplements when:

You have evidence of a deficiency
You’re in a period of high stress or low resilience
You need short-term support while building long-term change
You’ve been advised by a professional following a proper assessment

Avoid supplements when:

You’re taking them because someone else recommended them
You haven’t checked for interactions with your medication
You’re using them to mask symptoms rather than address root causes
You’re unsure what the supplement actually does in the body

Empower Yourself With The Right Support

I want you to feel confident and safe in the choices you make for your health. Supplements can be powerful tools — but only when used with knowledge and care.

If you’d like to check whether your current supplements are safe to take alongside your medication, or if they’re even necessary, I offer personalised supplement reviews. Hit reply or get in touch to book one in — I’ll help you navigate the supplement maze with clarity and confidence.