Are food supplements worth it for weight loss? How to read the label before you buy

What the Food Standards Agency says a supplement is

In its guidance for consumers on food supplements, the Food Standards Agency describes a supplement as something you take to add extra nutrients to your normal meals. That definition matters. It tells you that a supplement sits on top of a diet. It does not replace meals, and it cannot undo a pattern of eating that leaves you hungry or overfed.

The supplement most adults should think about

The NHS explains that adults need 10 micrograms of vitamin D a day, and that everyone should consider a daily supplement during autumn and winter. From October to early March, the sun in Oxfordshire is simply too low for our skin to make enough. Vitamin D contributes to the normal function of the immune system and to the maintenance of normal bones and muscle function. It does not cause weight loss, but feeling well through the winter makes it easier to stay active and keep good habits.

4 questions to ask before buying

• What gap is it filling? If you cannot name the nutrient you are short of, you probably do not need the product.
• What does the claim say? In Great Britain, health claims on food must appear on the Great Britain nutrition and health claims register. Vague promises such as detox, fat burning or boosting your metabolism should make you cautious.
• What is the dose? The FSA advises reading the label and not taking more than the recommended dose, as too much can cause side effects such as nausea and headaches.
• Who is selling it? The FSA warns about counterfeit products and suggests extra care on online marketplaces, where it can be hard to know who the seller is.

Who should check first

High dose supplements should only be taken if your GP or a health specialist advises them. The same goes for anyone who is pregnant or breastfeeding, anyone on regular medicines and anyone with a long-term health condition. A quick conversation with a pharmacist is free and can avoid an unwanted interaction. Bring the pot or a photo of the label so they can see exactly what is in it. If something feels wrong after you start a supplement, stop and ask. The FSA also suggests reporting concerns about the safety, labelling or claims of a supplement to your local authority.

Where the real work happens

Weight loss comes from what you eat every day, how active you are and how well you sleep. Supplements cannot replace that. A few food choices do far more than any capsule.

• Fibre. Oats, beans, lentils, wholegrain bread and vegetables help you feel full. See our article on fibre and weight loss.
• Minerals from food. Dairy foods, green vegetables, nuts and seeds bring calcium, magnesium and more. Our guide to minerals lists the best sources.
• Vitamins from colour. A plate with 3 or 4 colours of fruit and vegetables covers a wide range. Our page on vitamins explains what each of them does.

If you are cutting back on food to lose weight, aim for smaller portions of the same varied meals rather than dropping whole food groups. That keeps your nutrient intake healthy without needing a cupboard full of pots. It also saves you from a common trap. People who rely on a supplement sometimes feel they have done their part for the day and pay less attention to their plate. Treat any supplement as a small extra, never as the plan itself.

Breakfast before work in Witney

Whether you start your day in Burford, Long Hanborough or Witney itself, members of Witney Nutrition Club have breakfast at the club in the morning, before work, with a coach who follows them daily. Your free assessment at the club looks at your current meals so you can see where food can do the work.

This article is general information and does not replace advice from your GP, your pharmacist or another health professional.