Supplements – Friend or Foe?
Walk into any pharmacy or scroll through social media, and you’ll be bombarded with supplements promising more energy, better skin, faster recovery, or weight loss. Protein powders, multivitamins, “detox” teas, greens powders — the list never ends. With so much hype, it’s easy to wonder: do we really need supplements, or are they just expensive urine?
What Are Supplements, Really?
Supplements include vitamins, minerals, herbal products, amino acids, protein powders, and other concentrated forms of nutrients. They’re designed to “supplement” your diet — not replace it. In Australia, supplements are regulated by the Therapeutic Goods Administration (TGA), but the marketing around them can still be confusing.
The Case For Supplements (When They Help)
Supplements can play an important role in certain situations:
Plant-based diets: Vitamin B12, iron, zinc, and omega-3 can be harder to get from food alone.
Pregnancy: Folic acid and iodine are essential for healthy development.
Low sun exposure: Vitamin D may be beneficial, especially in winter.
Athletes: Creatine, protein powders, and electrolyte supplements can support training and recovery.
Medical conditions: Some health issues (e.g., coeliac disease, anaemia) increase the need for specific nutrients.
In these cases, supplements are a friend — filling gaps, preventing deficiencies, and supporting performance or health.
The Case Against Supplements (When They Miss the Mark)
Supplements can also be overhyped, overpriced, and even unnecessary.
1. You may not need them.
If you’re eating a varied, balanced diet, you’re likely already getting what your body needs.
2. They can’t fix poor eating habits.
No amount of greens powder will undo a lack of fruits, veggies, or wholegrains.
3. Not all supplements are created equal.
Some contain fillers, unnecessary additives, or doses too low (or too high) to be effective.
4. Risk of harm.
High doses of certain vitamins (like vitamin A, iron, or fat-soluble vitamins) can be toxic. Herbal supplements may interact with medications.
Friend or Foe? The Middle Ground
The reality: supplements aren’t “good” or “bad.” They’re tools. In the right situation, they’re incredibly valuable. In the wrong situation, they’re a waste of money or even harmful.
The key questions to ask are:
Do I have a specific reason for taking this?
Is there scientific evidence behind it?
Could I meet this need through food instead?
Am I taking the right dose, and is it safe with my medications or health conditions?
Cutting Through the Hype
Here are some common supplement trends and what the science really says:
Multivitamins: Helpful for some people with restricted diets, but not essential for everyone.
Greens powders: Convenient, but can’t replace the fibre, nutrients, and variety of real fruit and veg.
Protein powders: Useful if you struggle to hit protein needs, but whole foods are often cheaper and more filling.
“Detox” teas and fat burners: Marketing gimmicks with little evidence and often unpleasant side effects.
How to Choose Wisely
Look for supplements tested by third parties (e.g., Informed Sport for athletes).
Buy from reputable brands — not dodgy online sellers.
Check the label for dosage and unnecessary fillers.
Speak with a dietitian or GP before starting anything new.
Final Thoughts
Supplements can be both friend and foe. They’re not a magic bullet, and they certainly don’t replace the foundation of a balanced diet, good sleep, exercise, and stress management. But when used wisely and for the right reasons, they can absolutely support your health.