Bridget March tells us what to make space for on our health shelf. Source: Pinterest

Supplements, decoded: an expert guide to what’s actually worth taking

A dietitian, a nutritionist and a beauty editor on what to consider, what needs more evidence and where to start before your wedding

27 OCTOBER 2026

Bridget March tells us what to make space for on our health shelf. Source: Pinterest

The supplement industry has become incredibly good at selling us solutions. There's a capsule for clearer skin, a powder for better sleep and an increasingly sophisticated selection of products promising everything from improved concentration to stronger hair. But in a market where the packaging is often as persuasive as the ingredients, what's actually worth investing in?

“My biggest piece of advice is to look beyond the shiny packaging and bold health claims and really examine what's inside,” says registered nutritionist Pip Bartlett-Mullen. “I always look at the ingredients, their dosages and whether there's credible research to support their benefits.”

Alongside Bartlett-Mullen, consultant dietitian Sophie Medlin and beauty editor Bridget March help separate the useful additions from the expensive extras.

Start with the basics

Before parting with any money, your first question should be: do I need a supplement at all? “If you've got a few months before your wedding, use that time to do your research, assess your overall health and, where appropriate, speak to a qualified healthcare professional about what might be beneficial,” advises Bartlett-Mullen.

If something feels persistently off, start with your GP. Bartlett-Mullen recommends discussing your symptoms and medical history before deciding which tests, if any, you need. “For example, hair thinning can sometimes be associated with low iron levels, while fatigue can be linked to deficiencies in nutrients such as vitamin B12,” she explains. “Hormonal imbalances and underlying health conditions can also play a role, so understanding the root cause is incredibly important.”

The same principle applies to skin. Zinc and vitamin A have important roles in maintaining healthy skin, but that doesn’t automatically make a supplement necessary. “Many of these nutrients can also be obtained through a balanced diet, and taking additional amounts doesn't necessarily mean better skin,” says Bartlett-Mullen. “Skin concerns can be influenced by everything from hormonal fluctuations and stress to dietary habits.”

The collagen conundrum

Collagen remains one of beauty's most talked-about ingredients. But does taking it live up to the hype? “There's some really promising emerging research around hydrolysed collagen peptides and their potential benefits for skin health,” says Bartlett-Mullen. “Clinical studies have reported improvements in skin hydration and elasticity, which is particularly interesting given that our natural collagen production declines as we age.”

Some studies suggest benefits with consistent use over eight to 12 weeks. However, the evidence is mixed: while a 2023 review reported improvements in hydration and elasticity, a 2025 analysis found no significant benefits in its subgroup of higher-quality studies.

“The evidence is still evolving, so I wouldn’t go as far as calling collagen a miracle product just yet,” Bartlett-Mullen adds.

There’s no established pre-wedding timetable for taking collagen, but March would give it plenty of lead time. “I’d personally take collagen for skin support as early as six months before the big day,” she says. “When it comes to collagen, I like brands that publish clinical data, such as Absolute Collagen, Vida Glow and InGenious.”

The gut-skin axis

For general skin health, Medlin suggests seeking out supplements that contain antioxidant ingredients beyond vitamin C, including resveratrol and grape seed extract. She also points to the growing interest in probiotics and the gut-skin axis - an emerging area of research exploring the relationship between gut bacteria, inflammation and skin health.

Among her recommendations is You’re Looking Well, which offers supplements alongside skincare, citing them as “great for hydration and supporting the gut-skin axis.” (Medlin is the brand’s head of nutritional research.)

March has her own favourite: “For pre- and probiotics I’ve found Epitome most effective,” she says.

The catch? Not all probiotics do the same job. As NHS guidance explains, a strain that helps with one concern won’t necessarily help with another - so while a glowing recommendation is worth exploring, it isn’t a promise of clearer skin.

“As the name suggests, supplements should supplement a healthy lifestyle, rather than replace one, so my advice to any bride would be to start with the foundations,” says Bartlett-Mullen

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The mental load

Between the guest list, the budget and everyone’s opinions, wedding planning can leave you with a lot on your mind. “B vitamins and omega-3s are really important for brain health and vitality. It can help when you’re going through difficult or stressful periods,” says Medlin.

“Omega-3 supplementation can be worth considering for anyone who doesn't regularly consume oily fish,” agrees Bartlett-Mullen.

Medlin’s recommendations include Heights Vitals. She is the company’s head of nutritional research, and Heights lists studies of its formulation, including pilot research.

As ever, start with what’s already on your plate. Whether an omega-3 supplement is worth adding depends on your diet and individual needs; better mood or concentration isn’t a given.

The seasonal staple

Vitamin D is one of the more straightforward recommendations, with NHS guidance advising UK adults to consider a daily supplement of 10 micrograms during autumn and winter.

“I'd encourage everyone in the UK to consider a vitamin D supplement during the autumn and winter months, in line with NHS guidance, as we don't get sufficient sunlight to produce adequate amounts at this time of year,” says Bartlett-Mullen.

The workout support

If strength training is part of your routine, creatine monohydrate has a particularly strong evidence base for improving strength and high-intensity exercise performance.

Magnesium is a less clear-cut proposition. A 2024 review reported encouraging findings on muscle soreness, but included just four studies. “Magnesium can be beneficial for muscle recovery after heavy or intense exercise, and certain forms are also being studied for their potential role in sleep quality, although the evidence is still developing,” says Bartlett-Mullen.

The 374 verdict

Ultimately, the most effective supplement routine is likely to be the one built around a genuine need, rather than the latest ingredient enjoying its moment.

“As the name suggests, supplements should supplement a healthy lifestyle, rather than replace one, so my advice to any bride would be to start with the foundations,” says Bartlett-Mullen. “Eating a varied, nutrient-dense diet, prioritising sleep, exercising regularly and managing stress will do far more for your long-term health and wellbeing than relying on a cupboard full of supplements.”