The 5 Essential Supplements To Take In 2026, According To A Nutritionist

‘Do we really need to take supplements?’ This is a question I am commonly asked by clients, friends and even people I have just met when they find out I am a nutritionist. The answer is yes, if we want to be optimally nourished, most of us do.

In my clinic, we regularly run comprehensive blood tests for our clients, and I review the results on a weekly basis. What I see time and again is that many people are deficient or, at the very least, have suboptimal levels of key nutrients. The same themes come up repeatedly. Below, I’ll share with you the nutrients I most commonly see lacking and those I believe are most worthwhile to consider supplementing.

A Nutritionist’s Guide To Supplements

Why Are Deficiencies So Common?

Over-farmed soils mean that many essential nutrients are simply not available for plants to take up. So even if your diet is perfect (and let’s be honest, even my own diet isn’t perfect all of the time) it can be surprisingly hard to achieve optimal levels. Nutrient devoid ultra-processed foods have become increasingly common in our diets and these displace more nutrient-dense whole foods, contributing to nutrient deficiencies.

It’s not only about what we eat, but how well we absorb it too. Poor gut health, low stomach acid, chronic inflammation and changes that come with ageing can all compromise nutrient absorption, even when intake looks adequate on paper. Factors such as chronic stress, alcohol intake and many commonly prescribed medications further deplete vital nutrients. Add to this limited sunlight compromising vitamin D production, and it’s no wonder deficiencies are so prevalent.

Why Consider Supplementing?

Nutrients are essential for many fundamental processes in the body, from immune function and energy production to maintaining bone, brain and skin health. Symptoms such as ongoing fatigue despite adequate sleep, frequent infections that take time to clear, low mood or poor recovery from exercise can all be signs that the body is not getting what it needs. That said, it’s possible to have suboptimal levels of vital nutrients and not be experiencing noticeable symptoms. This is one of the reasons deficiencies can go unnoticed for so long.

Over half of the UK population take supplements every day, with a report from W-Wellness finding that almost two-thirds of Brits (61 percent) take supplements daily. But, the truth is, it’s easy to waste money on products that are poor quality and are doing little for your health. Sadly, the supplements industry is not well regulated, meaning that many of the supplements available provide low levels of poorly absorbed nutrients, and are simply not worth the investment.

So how can we weed out the good from the bad? Start with a nutritionist’s top picks. You can rest assured that the supplements I am recommending below are high quality products from companies you can trust.

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The Essential Supplements

1. Vitamin D

Vitamin D sits at the top of the list because its deficiency is so common. Levels are particularly low in the UK due to limited sun exposure, especially during the autumn and winter months. Vitamin D plays an important role in bone health, immune function and muscle strength, and low levels are associated with increased susceptibility to infections.

The government recommends supplementation during autumn and winter months, but the standard recommended intake of 400 IU per day is often insufficient for achieving optimal levels in many adults. In clinic, I regularly see vitamin D levels that are well below the ideal range.

Testing can be helpful, as dosing depends on whether you are correcting a deficiency or maintaining optimal levels. This can be done through your GP or via a simple finger prick test offered through companies like York Test. NICE guidelines also provide clear dosing options for correcting deficiency.

My go to supplement: Love Life Supplements Vitamin D + K2 Vital, £21.95. This combines vitamin D with vitamin K2, which helps direct calcium to the bones rather than soft tissues, alongside MCT oil to support absorption of this fat soluble vitamin.

2. Iron

Iron deficiency is common among menstruating women and those with vegetarian or vegan diets. Typical symptoms include persistent fatigue, weakness, dizziness, headaches and pale skin, although some people remain asymptomatic despite low levels.

Iron is one nutrient I do not recommend supplementing without testing. Excess iron can be harmful, so it is important to establish suboptimal levels first. Many routine blood tests include iron markers, and it is worth asking your GP if symptoms are present.

The ferrous sulphate tablets commonly prescribed are often poorly tolerated and can cause nausea and constipation. I recommend better absorbed forms that are less likely to cause digestive upset when supplementation is required.

My go to supplement: Thorne Iron Bisglycinate, £11.99. The iron in this supplement is provided in a chelated form for optimal absorption and reduced side effects, such as nausea and constipation. Take as directed on the label, or by your healthcare practitioner.

3. Omega 3

While it is easy to meet our overall fat requirements from our diet, achieving optimal omega 3 intake is far more challenging. There are few good sources in the diet and even if you are a regular oily fish eater, the chances are you’re not consuming an optimal amount. This is another nutrient that frequently shows up as low in client blood tests.

Omega 3 fats are important for cardiovascular health, brain function, inflammation regulation and metabolic health. Most people benefit from a high-quality fish oil supplement providing between 2 to 3g per day. For vegetarians and vegans, algal oil supplements that provide EPA and DHA are a suitable alternative.

Omega 3 supplements are contraindicated with certain medications and should be discontinued before surgery due to their blood thinning effects. Quality is particularly important here. Look for IFOS certified oils that are independently tested for purity, potency and stability.

My go to supplement: Bare Biology Life and Soul, £32.95. I’ve been consistently recommending Bare Biology omega 3s to clients, family and friends for years, as well as taking it myself. It’s one of the few omega 3 supplements I really trust.

4. Magnesium

Magnesium is involved in over 300 biochemical reactions in the body and is essential for muscle function, nervous system regulation and energy production. It plays a key role in relaxation and sleep quality, and low levels are commonly associated with muscle cramps, poor sleep and heightened stress responses.

Suboptimal magnesium levels are very common in the blood tests I review, particularly in those experiencing chronic stress. Our modern diets are often low in magnesium rich foods, and stress increases magnesium requirements.

Magnesium supplements comes in a variety of forms and it’s important to choose one that’s well absorbed. I recommend magnesium glycinate for sleep, taken in the evening before bed. It can also be used to promote bowel movements if you struggle with constipation; in this case, I recommend magnesium citrate. Start with a dose of 300-400mg per day.

My go to supplement: Love Life Supplements Magnesium Seven, £36.95. This supplement provides seven forms of well absorbed magnesium, so if you’re not sure which form is best for you, this is a great choice. Love Life Supplements are known for their high quality, clean formulations.

5. Fibre

Most of us associate fibre with gut health, but its benefits extend far beyond digestion. Higher fibre intakes are associated with reduced risk of obesity, type 2 diabetes, cardiovascular disease, colorectal cancer and premenopausal breast cancer. Diets rich in fibre have been shown to support weight management and improve metabolic health.

While a blood test won’t tell you if you’re not consuming enough, food diary analysis, as well as population data, do give us insights. The recommended intake is 30g per day, yet data from the National Diet and Nutrition Survey shows that UK adults consume less than two thirds of this amount.

While increasing vegetables, fruits, legumes and whole foods should always come first, a fibre supplement can be a helpful addition.

My go to supplements: Ranges from Myota or Artah. Both of these products provide fibre blends to help boost your levels. They can be easily mixed into foods like smoothies or yoghurts and are great for children too. Myota’s new chocolate flavour tastes like milkshake when mixed with a high-quality nut milk like those from Plenish.

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GLP 1 Medications & Nutrient Deficiencies

GLP 1 medications have increased rapidly in popularity, but nutrient deficiencies are among their recognised side effects. Reduced appetite and lower food intake can significantly increase the risk of inadequate nutrient consumption.

One 2025 study found that adults taking GLP 1 medications had insufficient intakes of several key nutrients, including fibre, calcium, iron, magnesium, potassium, choline, and vitamins A, C, D and E. We also know that significant muscle loss occurs with GLP-1 use, largely due to inadequate protein intake. In the short term, deficiencies may present as fatigue, poor concentration, muscle weakness or reduced resilience to illness. Over time, inadequate intake of nutrients such as calcium, vitamin D and magnesium can negatively affect bone density and have other significant negative impacts on health.

For those taking GLP 1 medications, I recommend working with a qualified practitioner. A comprehensive multivitamin and mineral supplement, alongside omega 3, fibre and a high quality protein powder, can help reduce nutritional risk and preserve muscle mass. My clinic specialises in medication free weight loss, but we also support those using GLP-1 medications, including individuals transitioning off them who want to maintain their results long term.

Testing Nutrient Levels

If you want to personalise your supplement strategy this year, testing can be extremely helpful. Comprehensive blood testing provides insight not only into nutrient status, but also blood sugar regulation, blood lipids, liver function and hormone levels. It acts as a health MOT, helping to inform your approach to health, nutrition and lifestyle optimisation.

If you are taking medication or have a diagnosed health condition, always check with your healthcare practitioner before starting supplements. Drug nutrient interactions can be checked on drugs.com

C&TH‘s contributing health editor Kim Pearson is a qualified nutritionist with over 15 years of experience, specialising in weight loss, metabolic health and healthy ageing. You can find out more about her work at kim-pearson.com or by emailing [email protected]