I spend £267 a month on vitamin supplements – is it really worth it?

I am what the wellness community refers to as a “poor methylator”. I only know this because I had a DNA blood panel done with Viavi Health only to discover I have a relatively common gene mutation that impairs my ability to detoxify and repair DNA, another way of describing the methylation process. The results showed I was low in vitamin B which aids methylation and so ever since I’ve been supplementing with a prescribed methylated B-vitamin complex. These include the active forms of B9 and B12, – they work together to get oxygen to the cells for energy among other functions.

B nutrients are also found in dark leafy greens. Ever since buying a masticating juicer on a whim years ago, I’ve been green-juicing my heart out three or four times a week to bump up my quota. I’ve been instructed to omit the tasty sweet sort to avoid blood sugar spikes. Typically, I start with celery or cucumber as a hydrating base with some raw ginger, a squeeze of lemon and whatever dark leafy green I’ve got on hand (usually Cavolo Nero or spinach). I stretch to organic when I can. Juicing isn’t as hearty as blending but removing the fibre helps to mainline the vitamins into your bloodstream quicker. I use this opportunity to throw in a spoonful of NAD powder (another popular energy supplement) and a probiotic for gut health. I’d be fibbing if I said I enjoy the taste (I see it as a medicinal drink) but that’s easily fixed by adding an apple or two.

You don’t have to have a gene mutation to benefit though. Dr. Sabine Donnai from Viavi says a good proportion of her patients are deficient in both Vitamins B and D, Omega 3s and magnesium. Naturally, I take all four.

Like Lisa, I’m a poor sleeper and therefore I mix up a magnesium drink before bed. It’s not an instant tranquilliser like, say, melatonin, but it does help you drift off. Plus it has all sorts of other benefits – it’s involved in more than 600 reactions in your body from helping to reduce migraines to promoting bone and brain health. There are different kinds – I take a triple magnesium complex with Glycinate, L-Threonate, and Taurate. On days when I’m finding it hard to unwind, I’ll bathe in magnesium flakes (easily found at most high street pharmacies) which palpably helps to relax achy muscles and de-fog a racing mind.

Omega 3s are a supplement I’ll take for life. An essential fatty acid (meaning we can’t make it ourselves), it’s vital in reducing inflammation by offsetting Omega 6 found in ultra-processed foods (fried foods particularly). Look out for one with EPA (Eicosapentaenoic acid) and DHA (Docosahexaenoic acid). DHA alone aids in brain and vision function, the two together help with heart health. Whereas ALA (Alpha-linolenic acid) is another form of Omega-3 found in plant foods like walnuts, flaxseeds and chia seeds.

Zoe’s Daily 30 is a clever way to top up. A flavourful concoction of ground-up nuts, seeds, legumes, vegetables, fruit and whole grains, a scoop over a salad or soup satisfies the crunchy mouth-feel without having to down swampy smoothies or bitter juices.

There’s more. I take two big scoops of collagen daily which I dissolve in a hot drink (a stiff coffee disguises the faint fishy taste that can come with marine collagen).

Admittedly, oral collagen intake is highly debated, but peptides have been shown in randomised controlled trials to improve the skin’s moisture and elasticity (I translate that as more glow). Menopause drains the complexion of radiance so I do what I can to mitigate that.

Does supplementing work? I’ve had my blood done again recently and my vitamin D, B-12, and folate, which were all worryingly low back in January, are now at optimal levels. My skin is clearer than it’s been in a long time – more even toned and dewy – and I rarely feel dozy in the afternoon anymore.

Contrary to what my Oura ring says, I still don’t sleep too soundly but I’ve put that one down to age – and waiting up for errant teenagers.

If your diet is meticulously dialled in and you have no niggling issues, then there’s no need to supplement. If your lifestyle is stressful and you struggle to eat whole unprocessed foods, then at the very least a methylated (bioavailable) multivitamin should help to plug the gaps.

And while I’d like to direct you to the Aldi equivalent of the ones I take, supplementation is one area where quality matters. I order good quality, doctor-recommended brands from The Natural Dispensary mostly and pay handsomely for them. Every time I go to restock I baulk at the cost. But of all the beauty investments I’ve made over the years, supplementation is the last thing I’d give up. Health before beauty. Always.