Vitamin C, collagen, creatine… or none of the above? The supplements actually worth your money

Every January, the supplement industry booms. New year, new promises of energy, longevity and better health.

But according to wellness coach and dietitian Mbali Mapholi, most supplements don’t work because people use them for the wrong reasons.

The key point is simple: supplements are meant to supplement a good diet, not replace it. If you eat a varied diet with enough vegetables, fruit, protein and healthy fats, a healthy adult usually doesn’t need a long list of pills and powders. The fear of ‘missing out’ is often driven more by marketing than by real nutritional gaps.

The few supplements that may actually make sense

There is no one-size-fits-all answer. What you might need depends on age, lifestyle and health status.

Women of childbearing age are commonly low in iron and may need supplementation if diet alone doesn’t cover their needs. Women who are perimenopausal or menopausal, and people who spend little time in the sun, are more prone to low vitamin D, which plays a role in bone health.

Men over 30, and anyone concerned about heart health, may benefit from omega-3 supplements, especially if oily fish is rarely part of their diet. People struggling with gut health may consider a daily probiotic, while collagen can be useful for joint health, skin support and age-related joint issues.

Creatine is not a ‘trend-only’ supplement. For people who train hard, do strength training or endurance exercise, it can support recovery and performance. Magnesium is another commonly useful supplement, particularly for sleep, stress management, muscle function and recovery.

Vitamin C, despite its popularity, is usually unnecessary if you eat enough fruit and vegetables and don’t smoke. Heavy smokers, however, may benefit from additional vitamin C to support nutrient absorption and prevent deficiency-related problems.

How to tell if a supplement is any good

Standing in front of hundreds of options in a pharmacy can be overwhelming. Mapholi’s advice is to focus on two things: dose and form.

First, check whether the supplement provides an effective dose. For example, collagen needs about five to 10 grams per day to have a meaningful effect. Many products contain far less than that. Second, look at the form. Some versions of nutrients are absorbed far better than others.

Hydrolysed collagen, for instance, is more effectivethan cheaper alternatives.

More is not better. A label claiming ‘200% of your daily needs’ doesn’t mean it’s safer or more effective. In some cases, excessive intake can lead to nutrient toxicity. This is where guidance from a dietitian or healthcare professional can prevent wasted money and potential harm.

What about supplements for children?

Children don’t generally need supplements unless there’s a specific concern. For picky eaters, a probiotic and a properly tested multivitamin may be helpful. Gummies, however, are largely ineffective and often just expensive sweets with added vitamins. Products for children should always be tested and ideally recommended by a healthcare professional.

The bottom line

Most people don’t need a cupboard full of supplements. A small, targeted approach based on real needs, not trends, is far more effective. Good food comes first. Supplements only make sense when they’re filling a genuine gap — and when you know exactly why you’re taking them.

For more information, listen to Mapholi using the audio player below: