Dietary Supplements: Do You Really Need Them?

Dietary supplements can be useful when your diet, health or life stage leaves a genuine nutrient gap, such as folic acid before pregnancy or vitamin D when you get little sun. For most healthy people, though, a varied diet provides what they need, and supplements should add to good food rather than replace it.

Shelves in pharmacies across the UAE and Pakistan are packed with vitamins, herbal blends, protein powders and “immunity boosters”. It can be hard to know what is worth buying and what is simply clever marketing. This guide explains who may benefit, what the risks are and how to choose sensibly.

What are dietary supplements?

Dietary supplements are products taken by mouth to add nutrients or other substances to your diet. They come as tablets, capsules, gummies, powders and liquids. The main types include:

• Vitamins and minerals: for example vitamin D, vitamin B12, iron, calcium and multivitamins
• Omega-3 fatty acids: usually from fish oil or algae
• Herbal and botanical products: such as turmeric, ginger, echinacea or St John’s wort
• Sports supplements: protein powders and creatine
• Probiotics and enzymes: such as live bacteria products or lactase drops

In many countries supplements are regulated more lightly than medicines. That means a product does not have to prove it works before it is sold, and quality can vary between brands.

Who might need dietary supplements?

Some groups are recommended to take specific supplements by health authorities such as the NHS and WHO. Others may need them after a blood test shows a deficiency.

Group	Supplement often advised
Women planning pregnancy and in early pregnancy	Folic acid (400 micrograms a day, from before conception until 12 weeks), unless your doctor advises a higher dose
People with little sun exposure or who cover their skin	Vitamin D, after discussing with your doctor
Vegans and some older adults	Vitamin B12
People diagnosed with iron deficiency	Iron, as prescribed
Babies and young children	Vitamin drops in line with local paediatric advice
People with absorption problems, such as after weight-loss surgery	Tailored supplements under medical supervision

If you suspect you are low in a nutrient, it is better to get tested than to guess. Our guide to nutritional deficiencies and their symptoms explains common signs to look out for.

Food first: why supplements cannot replace a healthy diet

Whole foods contain a mix of vitamins, minerals, fibre, protein and plant compounds that work together. A tablet provides only a few isolated nutrients. A plate of dal, brown rice and vegetables, or hummus with wholemeal bread and salad, gives you far more than any multivitamin can.

Supplements also cannot undo the effects of an unhealthy pattern of eating, smoking or lack of sleep. Think of them as a safety net for specific gaps, not a short cut to good health.

What are the risks of taking supplements?

Taking too much

More is not always better. Fat-soluble vitamins, such as A, D, E and K, can build up in the body. Too much vitamin A in pregnancy can harm the baby, and too much vitamin D can raise blood calcium levels. High-dose iron can upset your stomach, and accidental iron overdose is dangerous for young children, so keep supplements out of reach.

Interactions with medicines

Some supplements change how medicines work. Well-known examples include:

• Vitamin K, which can affect blood-thinning medicines such as warfarin
• St John’s wort, which can reduce the effect of many medicines, including some contraceptive pills and antidepressants
• Calcium and iron, which can reduce absorption of certain antibiotics and thyroid medication
• Herbal products such as ginkgo, which may increase bleeding risk alongside blood thinners

Always tell your doctor and pharmacist about every supplement you take, especially before surgery. Our article on herbal supplements looks at plant-based products in more detail.

Poor quality and misleading claims

Some products, particularly those sold online for weight loss, muscle building or sexual health, have been found to contain undeclared ingredients. Be cautious of anything promising to “cure”, “detox” or deliver fast results.

How to choose a safe supplement

• Speak to your doctor, pharmacist or dietitian first, especially if you are pregnant, breastfeeding, taking medicines or have a long-term condition.
• Buy from reputable pharmacies rather than unknown online sellers.
• Check the label for the dose and compare it with recommended intakes. Avoid products that provide many times the daily amount unless prescribed.
• Look for independent quality testing marks where available.
• Take only what you need, for as long as you need it, and review it regularly.

When to see a doctor or nutrition professional

Seek advice if you:

• Feel persistently tired, breathless, or notice hair loss, pale skin or tingling in your hands and feet
• Follow a vegan, very restrictive or special diet
• Are planning a pregnancy, pregnant or breastfeeding
• Take regular medicines and want to start a supplement
• Develop side effects such as nausea, stomach pain or rashes after starting a product

Frequently asked questions

Should I take a multivitamin every day?

Most healthy adults who eat a varied diet do not need a daily multivitamin. It may help if your diet is limited or your appetite is poor. Check with your doctor to see whether it suits you.

What is the best time to take supplements?

It depends on the product. Fat-soluble vitamins such as vitamin D are usually better absorbed with a meal containing some fat. Iron is often best taken away from tea, coffee and calcium, so follow the label or your pharmacist’s advice.

Can supplements boost my immune system?

Correcting a genuine deficiency, for example in vitamin D or zinc, supports normal immune function. Taking extra on top of adequate levels has not been shown to give added protection. Sleep, a balanced diet and activity matter more.

Are natural supplements always safe?

No. “Natural” does not mean harmless, and many herbs have strong effects and can interact with medicines. Treat herbal products with the same care as any medicine.

Get personalised nutrition support

I often see clients spending money on supplements they do not need, while missing the ones that would really help. In an online consultation, I review your diet, health history and any blood results to work out whether a supplement makes sense for you and how to get more from food. See our nutrition services or book on WhatsApp +971 54 448 6145. – Dr. Rida Saeed

This article is for general information only and is not a substitute for medical advice. Please speak to your doctor or a qualified health professional about your individual needs.