Whether you’re craving an energy boost, a calmer gut or a more peaceful night’s sleep, there’s a supp to suit. We tapped up wellbeing experts for the ultimate breakdown.

Think of a supplement as that twist of sea salt on your avo toast. It’s not the headliner but more of a support act.

We Aussies have clearly jumped on the supp wagon – a third of us pop one daily, according to the News Corp Health of the Nation report, and spend an average $58 on them each month. The Australian nutrition and supplement market is predicted to be worth $9.8 billion by 2030. But are they really worth your hard-earned coin, and how can you tell the must-haves from the hype?

Accredited practising dietitian Chloe McLeod is expertly placed to answer both of these questions. In a nutshell, she says, it’s important to look at specifics: “Supplements can be very beneficial for some individuals, particularly if there’s a deficiency of a particular nutrient, if it’s for a certain health condition or if we’re looking to enhance an area of their health.”

It goes without saying that food always comes first, and no supp can cancel out a poor diet or provide a Band-Aid fix. Always chat to your doctor, pharmacist or dietitian before trying anything new so they can make sure it’s suitable, safe and won’t interact with any meds you’re taking. Then, to ensure your money’s well-spent, here’s what you need to know.

For healthy joints

Not-so-fun fact: one in five Australians over 45 have osteoarthritis, a condition that triggers joint stiffness and pain. While more research is needed, Dr Joanna Harnett – a senior lecturer in complementary medicines at the University of Sydney – highlights turmeric as a supplement with potential for easing the ache.

“Turmeric has been studied in a number of clinical trials for its anti-inflammatory and antioxidant properties, with promising indications that certain formulations could be helpful,” she says, adding that a compound called curcumin is of particular interest. 

A University of Tasmania review of 16 studies found turmeric extracts can be effective at helping to manage knee osteoarthritis pain and symptoms. The caveat? “Turmeric can interact with several medications,” Dr Harnett cautions. “There are also concerns about its impact on the liver in some susceptible people.”

Let’s talk about an MVP for a healthy skeleton, too. Most of us score enough calcium from food sources like dairy, but some people require a supp if they’re falling short and at risk of bone issues. Taking the right amount for your needs is crucial, so seek medical advice as a first port of call.

For an immune boost

If you’re wrangling back-to-back colds (bless you), ask your GP to check your zinc levels. This mineral hustles hard for your immune system, and while foods like meat, fish and nuts all deliver zinc, a supp can be beneficial if you’re running low. 

“Short-term use of zinc has been shown to reduce the symptoms and duration of the common cold,” notes Dr Harnett. “However, supplementing long-term or in high doses unnecessarily can actually impact the immune system negatively.” For long-term use, it’s best taken under dietetic or medical guidance to make sure it’s needed in the first place.

Now’s the time to up your vitamin D game as well. Sunlight is the primary source of this all-star – which supports a healthy immune system, bone strength and more – but people who spend lots of time indoors or covered up don’t always get enough. Your doc can run a blood test and may suggest a supp if you’re deficient.

For a happier gut

The probiotic industry has come in hot to show our gut microbiomes some love, with the Aussie market predicted to be worth nearly $593 million by 2027. So, should everyone pop one? “For general healthy adults, there doesn't seem to be much benefit to adding in a general broad-spectrum probiotic,” points out McLeod. “There is, however, evidence for specific probiotic strains support different areas of our gut health.” 

For diarrhoea-predominant IBS, for example, ones like Bacillus coagulans MTCC 5856 and Saccharomyces cerevisiae may make a difference. In short, it’s about working with an expert to identify a science-backed strain for your concern.

Oh, and if you’re after 3 PM bloat relief? Consider peppermint oil capsules, which help the muscle of the bowel wall to relax. “They can exacerbate reflux if you’re prone to that, but otherwise they’re generally well tolerated,” says McLeod. And breathe…

For improved brainpower

Next time you’re wading through your to-do list, remember this: a 2016 University of Canberra review suggests L’theanine – an amino acid naturally found in green tea – might support cognitive performance, focus, attention and reaction times. Meanwhile, a 2021 Japanese study hints it could benefit working memory. “L’theanine is one I'll recommend for people who get a drop in concentration in the afternoon, where you want a pick-me-up but not caffeine,” says McLeod.

Prepare to look at those blueberries at the back of your fridge in a whole new way, too. Fresh research in the American Journal of Clinical Nutrition found people who consumed a daily drink made with freeze-dried wild blueberry powder (equivalent to around 178g of whole ones) enjoyed a boost in memory and accuracy on attention tasks. “Blueberries are rich in [plant compounds called] polyphenols, particularly anthocyanins, which have been linked to improvements in mood and cognitive performance,” says McLeod. Juicy stuff.

For elevated energy

If your battery is flatter than that squashed brekkie bar in your gym bag, McLeod recommends doing two things before raiding the supps aisle. Make sure you’re eating enough to fuel your body and consider seeing your GP for tests to work out why you feel so drained.

One common culprit? Low iron levels. Up to 18 per cent of women don’t get enough and being deficient can cause energy to flatline. “A lot of women need supplements to maintain their iron status or to replenish their stores if they’re deficient,” McLeod says. Taking too much can be harmful, so work with a doctor or dietitian to find the right dose and type to put some pep back in your step.

She also namechecks coenzyme Q10, or CoQ10, for fatigue. “There's evidence [it may support] people with conditions like fibromyalgia and chronic fatigue syndrome, so those are some areas where we might utilise a CoQ10 supplement to help with energy levels.” Just touch base with your healthcare pro, especially if you take any meds.

For stress relief

Chances are you’ve heard of adaptogens, a group of plants and herbs used in Ayurvedic and Chinese medicine for centuries to help the body adapt to stress. “We need more robust research, but certain varieties do show some promise,” says McLeod. 

A study by Murdoch University found taking an ashwagandha extract was linked with lower stress levels after 60 days. “It’s suggested the stress-relieving properties may occur via ashwagandha’s effect on the hypothalamic-pituitary-adrenal axis [our body’s stress response system],” she explains.

The mineral magnesium – which supports healthy muscles and nerves – may also play a role in how we manage stress. The science isn’t concrete, says McLeod, and a supp is only really recommended if someone isn’t getting enough in their diet or if tests reveal low levels. “Some research shows magnesium may help with sleep, too,” she adds. Certain forms are better tolerated than others, so get advice first.

For mood support

Let’s hear it for B-group vitamins, which play a role in energy production, nervous system support and more. Symptoms like fatigue and anxiety can accompany a B12 deficiency, so get your levels tested if you’re worried. “A supplement can be helpful if you’re not able to meet your requirements through food,” says McLeod. Low B12 is more common in those with a vegan diet, for example, since animal products are a top source.

Now, onto omega-3s. Fish is an excellent go-to for these health-boosting fatty acids and you’ve probably heard of them in fish oil supps, too. The latter might benefit people with certain heart issues, but these fatty acids are also making waves elsewhere. 

“Some studies have highlighted their ability to influence the gut-brain axis, and there’s research on their potential benefit in areas including mental health,” says McLeod. After a plant-based option? Try an algae oil. FYI, omega-3s can interact with some meds and aren’t suitable for everyone, so you know the drill – chat with doc first.