Sometimes the messages seem confusing. (By Sumaiya Patel of The Healthy Shelf Scheme)

First they tell you not to take supplements then they tell you that it may be beneficial for you!

For most people, if they are eating a varied diet there is no reason for them to take any supplements.

Popping pills can't give you the same benefits as eating well and they only supplement the diet and do not substitute food.

Who should take

supplements?

However at certain times in your life higher doses of certain nutrients may be necessary and supplements can be beneficial. Some groups of people who may benefit include:

l Women who are trying to get pregnant should take a daily 400 microgram (mcg) folic acid supplement. They should continue to take this until the 12th week of pregnancy.

l Older people at risk of osteoporosis (brittle bones) should consider taking calcium supplements (together with at least 10 mcg of vitamin D daily)

l Vitamin D may benefit breastfeeding women and also children under two years

l Teenage girls and women may be at risk of low iron status - consult your GP

l People pf Asian origin who always cover up when outside or rarely go outdoors may also benefit from vitamin D supplementation. Speak to your GP

l Strict vegans should take additional vitamin B12

Choosing and using supplements

The vitamin and mineral supplement market is huge and the range of supplements on offer is mind boggling! Supplements can complement your diet but they are not a substitute for food. They cannot replace the hundreds of nutrients found in whole foods.

If you choose to take a supplement, choose a general multi vitamin/mineral supplement that provides at least 15 nutrients at levels at or below 150% EC Recommended Daily Amounts. Check the label; nearly all manufacturers compare the amount the supplement provides to EC recommendations.

Avoid taking several single dose supplements alongside a multi vitamin/mineral complex as you may be at risk of excessive intakes.

Remember to avoid all the gimmicks out there. Supplements that claim to be 'natural', 'timed release' or have 'added enzymes' have no additional benefit and may actually be poorly absorbed.

Avoid taking any supplements that provide 'megadoses' of a vitamin or mineral (200 - 300 % of the EC Recommended Daily Amount), as they can be harmful and there is no health benefit by taking such high doses.

Also high doses of some nutrients may inhibit the absorption of other nutrients, such as high calcium intakes stop iron being absorbed, so they can do more harm than good.

The answer then is, if you follow a balanced, healthy diet there is no reason to take supplements.

Whole foods, such as fruits, vegetables and whole grains, provide a complex combination of vitamins, minerals, fibre and other substances that promote health.