A varied, balanced diet should always come first — but supplements genuinely help fill the gaps that real life creates. Here's an honest take to help you decide.
Food first, always
Whole foods bring fibre, variety and nutrients that work together in ways a pill can't fully replicate. No supplement replaces a good plate of food.
Where supplements earn their place
Even great diets have gaps. UK health guidance suggests vitamin D in winter for almost everyone; folic acid for women who could become pregnant; and B12 for those eating little or no animal produce. Busy weeks, fussy appetites and higher needs (like iron for menstruating women) are all sensible reasons to supplement.
How to decide
Start with your diet and lifestyle, then fill clear gaps. A balanced multivitamin is an easy insurance policy, with targeted extras — magnesium, protein — where they solve a real need.
Frequently asked questions
If I eat well, do I still need a multivitamin?
Not necessarily — but many women like one as simple insurance, especially through winter or busy spells.
Which supplements are actually recommended?
Vitamin D, folic acid (for those planning pregnancy) and B12 (for plant-based diets) are the most widely recommended.
This article is for general information and isn't medical advice. If you're pregnant, breastfeeding, taking medication or managing a health condition, please speak to your GP before starting any new supplement.