Last updated: October 2026
The supplements most worth taking in the UK are the ones the NHS recommends: vitamin D for everyone in autumn and winter, folic acid when trying to conceive or in early pregnancy, and vitamin B12 for vegans. Others, such as iron or magnesium, help if you’re low. “Organic” and “natural” describe how a supplement is made, not how well it works.
This guide covers which supplements are worth considering, what “organic” and “natural” really mean on a UK label, and how to choose good-quality products.
Supplements the NHS recommends
| Supplement | Who | How much |
|---|---|---|
| Vitamin D | Everyone in autumn and winter; all year if you’re rarely outdoors or cover your skin | 10 micrograms (400 IU) a day |
| Folic acid | Anyone trying to conceive and in the first 12 weeks of pregnancy | 400 micrograms a day |
| Vitamin B12 | Vegans, and some older adults (ask your GP) | From fortified foods or a supplement |
| Vitamins A, C and D | Children aged 6 months to 5 years | Children’s vitamin drops |
Read more in vitamin D in winter.
Other supplements worth considering
- Iron: only if a blood test shows you’re low, for example because of heavy periods. Too much iron is harmful.
- Omega-3: if you don’t eat oily fish; algae-based versions suit vegans.
- Magnesium: if your diet is low in wholegrains, nuts and greens. Magnesium contributes to the reduction of tiredness and fatigue and normal psychological function. See types of magnesium.
- Calcium: if you don’t eat dairy or fortified alternatives.
- Iodine: for vegans and people who avoid dairy and fish; ask your GP before taking it.
- Functional ingredients: some people add CBD, adaptogens such as ashwagandha, or mushrooms like reishi to their routine. Evidence is earlier for these. See the best CBD oil in the UK, ashwagandha side effects and mushrooms for anxiety.
What does “organic” mean on a supplement?
In the UK, “organic” is a protected term. According to Defra, a food product can only be labelled organic if at least 95% of its agricultural ingredients are organic and it’s certified by an approved organic control body, whose code appears on the label. If a product contains less than 95% organic ingredients, “organic” can only appear next to specific items in the ingredients list, not in the product name.
Organic ingredients are grown without most synthetic pesticides and fertilisers. That’s a valid choice for environmental or personal reasons, but there’s little evidence that organic vitamins or minerals work better than non-organic ones. Many essential nutrients, such as magnesium, aren’t “farmed” at all.
Natural vs synthetic supplements
“Natural” has no legal definition on supplement labels. Many synthetic vitamins are chemically identical to those in food. In some cases the synthetic form is better: the NHS recommends folic acid (the synthetic form) before and during early pregnancy because it’s well absorbed. In others, the natural form may have an edge, such as natural vitamin E. What matters most is the right nutrient, in the right form and amount, from a reputable maker.
How to choose a good supplement
- Start with need. Use the NHS list above, or ask your GP or pharmacist.
- Check the dose against UK recommendations, and avoid mega-doses.
- Check the form, for example magnesium glycinate or citrate rather than oxide.
- Look for testing by an independent lab, especially for CBD and herbal products. See how to read lab reports.
- Read the full ingredient list for fillers, sweeteners and allergens.
- Be wary of big promises. Supplements can’t legally claim to treat or cure illness.
Our products are all vegan, made in the UK and tested batch by batch. Some use organic ingredients, such as the organic MCT oil in our Broad Spectrum CBD Oil and the organic cacao and coconut sugar in our Reishi Mushroom Adaptogenic Complex.
Safety: more isn’t better
- Too much vitamin A, iron, vitamin D or B6 can cause harm.
- Pregnant women should avoid vitamin A (retinol) supplements and liver products.
- Some supplements, including CBD, St John’s wort and some herbs, interact with medicines.
- Tell your GP, pharmacist or surgeon about everything you take.
Wondering about the TikTok favourite? See does sea moss work? for what the evidence shows.
Not sure whether to choose fish oil, cod liver oil or algae oil? See our omega 3 guide.
FAQs
What supplements should I take every day?
The NHS advises everyone to consider 10 micrograms of vitamin D a day in autumn and winter. Others depend on your diet and life stage, such as folic acid before pregnancy or B12 for vegans.
Are organic supplements better?
There’s little evidence they work better. Organic means ingredients were farmed with fewer synthetic chemicals, which some people prefer for environmental or personal reasons.
How do I know if a supplement is really organic?
In the UK, look for an organic control body code on the label. Only products with at least 95% organic agricultural ingredients can be called organic.
Are natural supplements better than synthetic ones?
Not always. Many are chemically identical, and some synthetic forms, like folic acid, are better absorbed.
Do I need supplements if I eat a healthy diet?
Most people can get what they need from a varied diet, except vitamin D in autumn and winter. Some groups, such as vegans and pregnant women, need specific supplements.
Sources
- NHS. Vitamins and minerals.
- NHS. Vitamin D.
- Defra. Organic food: labelling rules.
This guide is general information, not medical advice.
