Cheap vitamin supplements: Just as good or not worth it?

The debate about vitamin and mineral supplements rumbles on, with new claims that Poundland's cheap-as-chips bottles are just as good/bad/indifferent to your health as the pricier options.

But is that simplifying things? And are we just wasting the £750 million a year we spend on supplements of all kinds?

Some experts claim that in the West we're so 'over-fed' we have all the nutrition we need so the vast majority of us shouldn't be supplementing. (This excludes pregnant women who are advised to supplement folic acid, and some groups and young children who can benefit from vitamin D supplements).

Quoted in the Daily Mail, David Colquhoun, professor of pharmacology at University College London, said when it comes to supplements: "My message would be don't waste your money."

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But others suggest that to tackle specific deficiencies or health issues, supplementing at the right level can make as big a difference. And the latter usually insist that particular brands or forms of vitamins are better (though usually more expensive).

"When it comes to health and sustenance, it is important to focus on what your own body requires as a consideration for what multivitamins to invest in, if at all," explains Lifesum nutritionist Lovisa Nilsson.

"Rather than trusting an advert or a big name brand, try to find a legitimate study by an academic or medical institution that backs up the listed health benefits of the multivitamin in question. It's less about the amount spent on the product and more about the true nutritional value to the consumer. It can be difficult to navigate your way through the often contradictory advice given so I would suggest consulting your doctor or a health expert for clarity."

"As a general rule, nutrients that are present at less than 10 per cent of the Recommended Daily Allowance (RDA) are close to useless. Read the label carefully."

But she agrees that plumping for a pricey pack doesn't guarantee quality. "Price is not always a reflection of quality; therefore it is imperative that you ensure that the supplements you choose carry the pharmaceutical seal of approval."

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Diets

When thinking about your own individual needs and diet, it can get complicated. Much has been made of the form that the nutrients are found in and their 'bioavailability' (how easy it is for your body to absorb them from your digestive system). And many vitamins and minerals work together or work with other compounds such as protein or fats, without which they're passing straight through your body.

So your lifestye and diet can affect how well you absorb vitamins from both food sources, and supplements.

Vitamin B6 for example, may need to be supplemented by those on vegan diets as fibre (plentiful in plants) can reduce its absorption. Those on thyroid medicines may have low calcium levels and need help. Similarly, those with IBS or other digestive issues may benefit from high dose supplements if their body is failing to absorb enough of the key nutrients from their diet (and the underlying condition should be dealt with too, of course).

"All the vitamins and minerals you need can be found in food, including iron, magnesium, copper, selenium and zinc," says Lovisa. "Green leafy vegetables, for example, include a range of vitamins and minerals like vitamins A, C, K, calcium and iron, while oily fish which is a good source of vitamins A and D as well as the most important nutrient for a healthy heart and immune system - omega 3 fatty acids."

If you can, take a deficiency test before you start supplementing, so you don't waste your money adding vitamins and minerals you already have good levels of.

"Sites such as the NHS can break down these supplements into the bare essentials, giving you clear pros and cons for each multivitamin you are considering. And it's wise to steer clear of products that offer sensationalist health claims as these usually do not adhere to the standards set out by the Pharmaceutical Order. 

"Ultimately, the simple foundation of a healthy lifestyle is a balanced and varied diet without resorting to expensive or harmful extremes."

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So it's a complex and much debated topic but if you feel well and eat healthily, you probably don't need to supplement. If you feel better popping a pill every day as 'insurance', Poundland's vits aren't going to harm you and won't break the bank.

But if you're dealing with health issues or have known deficiencies, it's probably worth shelling out more on supplements that provide specific minerals and vitamins in quantities know to make a difference, and that have them in the best form for your body to absorb.

Lovisa Nilsson is the in-house nutritionist at Lifesum, Scandinavia’s leading health and fitness app that recently launched in the UK. The app helps users to reach their weight and nutritional goals through a personalised plan.