Do You Need Supplements? Who Should Take Them (and Where Juicing Fits)

Who should take what (UK guidance)

Eligible families can get free vitamins through Healthy Start. Your GP, midwife, health visitor or pharmacist can advise if you are unsure which applies to you.

Vegan and plant-based diets

Vitamin B12 is not found naturally in plant foods such as fruit, vegetables and grains, so vegans may not get enough (NHS). The NHS suggests vegans use fortified foods or consider supplements for nutrients that are harder to get, including vitamin D, vitamin B12, iodine, selenium and calcium (NHS).

Taking supplements safely

• More isn’t better. The NHS says 10 micrograms of vitamin D a day is enough for most people, and adults shouldn’t take more than 100 micrograms (4,000 IU) a day, as it could be harmful (NHS).
• In pregnancy, avoid vitamin A (retinol) supplements and multivitamins containing it, and liver products, as too much can harm the baby’s development (NHS).
• Check with a pharmacist or GP if you take medicines or have a health condition, before starting a new supplement.
• Supplements add to food, they don’t replace it. They don’t provide the fibre and range of nutrients in a balanced diet.

Where juicing fits

Juice isn’t a supplement. A 150ml glass of fruit or vegetable juice or smoothie can count as one of your 5 A Day, but the NHS advises no more than 150ml a day in total because these drinks are sugary and can damage teeth (NHS). Juicing removes much of the fibre found in whole fruit and vegetables. For the benefits, limits and juicing vs blending, read juicing benefits: what juice can and can’t do.