Everyday Health Supplements

Do you need to take supplements every day?

Most people don't: the NHS says most people should get all the nutrients they need by having a varied and balanced diet, though some people may need supplements. The Eatwell Guide advises at least 5 portions of a variety of fruit and vegetables a day, meals based on starchy carbohydrates, and some beans, pulses, fish, eggs and meat.

Which supplements does the NHS recommend?

Vitamin D is the main one: the NHS says everyone should consider a daily supplement containing 10 micrograms of vitamin D during the autumn and winter, and all year round if you're rarely outdoors or have darker skin. Browse vitamin D.

If you could get pregnant, the NHS advises 400 micrograms of folic acid every day from before pregnancy until 12 weeks, and not taking cod liver oil or supplements containing vitamin A (retinol) in pregnancy. The NHS also notes that vegans may not get enough vitamin B12.

Is a multivitamin worth it?

It can be a simple way to cover gaps, but add up the amounts across everything you take so you don't double up. For example, the NHS says do not take more than 10mg of vitamin B6 a day in supplements unless advised to by a doctor. Browse multivitamins or all vitamins & supplements.

"Some supplements advertise 1,000% or more of the Nutrient Reference Value, making them appear more powerful," says Andy Arshad, who runs SupplementHQ. "But a higher dose doesn't automatically mean better results, and in some cases, excessive intake can be harmful."

Our guide to what supplements you actually need is a good place to start.

We sell the products on this page. That's our commercial interest, and it's why we show the evidence alongside them. This page is general information for adults, not personalised medical advice. Food supplements should not replace a varied, balanced diet.

Written by Andy Arshad, SupplementHQ. Last reviewed 11 October 2026.