Do You Take Vitamins and Minerals in a Supplement? You May Need to Rethink This.
Food is one of life’s greatest pleasures—its smell, colour, texture, and taste can bring joy and connection. But beyond the sensory delight, food provides your body with the nutrients it needs to thrive. At 121 Dietitian, we’re passionate about helping you nourish your body in the right way—starting with what’s on your plate.
Many people take daily vitamin and mineral supplements believing they’re protecting their health, but the truth may surprise you. Numerous studies have shown that, for most healthy individuals, supplements offer limited benefit and, in some cases, can do more harm than good or simply go to waste.
As Harvard researchers famously put it: “Most supplements don’t prevent chronic disease or death, their use is not justified, and they should be avoided.”
So, before you spend money on pills that promise vitality, ask yourself:
Do you really need them? Or are you just making expensive urine?
Are You Getting What You Need From Food?
Many people underestimate the impact of diet on how they feel. Common questions we hear include:
“How much food do I really need?” “I feel exhausted all the time—could I be low in important nutrients?” “I avoid certain foods due to IBS—am I getting enough variety and balance?”
At 121 Dietitian, we take a personalised, evidence-based approach to your health. Our expert team can analyse your food diary and lifestyle to identify any gaps or excesses in your intake. Using this information, we offer a clear, tailored plan that includes real food solutions and only the most appropriate supplements—if any are truly needed.
Why Food First?
Food provides nutrients in forms your body recognises, absorbs, and uses most efficiently. It also contains hundreds of compounds—like fibre, phytochemicals, and enzymes—that work in synergy to support health. These are difficult to replicate in pill form.
A 2020 meta-analysis in JAMA concluded that most popular supplements—such as multivitamins, vitamin D, and omega-3s—did not significantly reduce risks for heart disease, cancer, or cognitive decline in healthy populations.
And excess supplementation can lead to toxicity. For example:
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High doses of vitamin A can cause liver damage.
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Excess iron in non-deficient individuals may increase oxidative stress.
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Unmonitored vitamin D supplementation can lead to kidney stones.
Let Us Help You Make the Smart (and Safe) Choice
At 121 Dietitian, we can help you:
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Understand whether you need supplements at all.
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Choose only what’s essential, safe, and scientifically supported.
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Get more nutrients from whole, enjoyable foods.
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Feel better, live better, and potentially save money long-term.
Don’t waste money on supplements you may not need—or worse, that may harm your health. Instead, work with a Registered Dietitian who can guide you to optimum health using the power of food first.
Don’t make expensive urine with pills you pee out – choose the best foods and expert guidance with 121 Dietitian.
Book Your Appointment Today
Let’s work together to optimise your nutrition, boost your energy, and protect your long-term health—with personalised advice that actually works.
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