There are now dozens of vitamin DNA test kits available online, and their results are used to suggest supplements tailored specifically for your requirements: bespoke vitamins.
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But are we all really so very different from one another that we each need our own tailored vitamin regime? Michelle Lau, dietitian and founder of Hong Kong nutrition consultancy company Nutrilicious, says quite possibly.
“Everybody is unique,” Lau says, explaining that the vitamins required, and in which amounts, will vary from person to person based on their diets, lifestyle, goals, genetic make-up and health considerations.
Women tend to need more iron than men do, for example, since they lose iron during their menstrual cycles each month, as well as during pregnancy.Rhiannon Lambert is a registered nutritionist in the UK who founded supplements developer Rhitrition+ and wrote the book, The Science of Nutrition: Debunk the Diet Myths and Learn How to Eat Well for Health and Happiness, which was published in 2021.
She says there may be stages in our lives when we need to consume more of certain nutrients, in which cases supplements may be useful.
In general, however, she says that eating a balanced diet rich in plant foods such as wholegrains, fruit and vegetables, legumes, and pulses, and lower in processed foods, fat, sugar, and salt, should enable us to reach all the recommended requirements for our nutritional intakes.
While personalised nutrition – using your DNA to shape your diet – has gained popularity in recent years, Lambert warns that the technology is still very much in its infancy.
“As there is not enough evidence-based research in this area … we can’t say if they are always 100 per cent accurate or reliable. Always consult a healthcare professional if you are concerned about your body’s vitamin levels,” she says.
“Anybody who thinks they may need to take a supplement or make dietary changes should always speak to their GP or a registered nutritionist or dietitian first, as they will be able to offer you bespoke and individualised advice to suit your nutritional needs.
“Blood tests taken by trained healthcare professionals can help to diagnose deficiencies, and supplements can then be prescribed to help correct them if necessary.”
Lau agrees there’s a lot to consider when it comes to smart supplementation , especially if you are thinking about getting a consultation with one of the companies that offer a personalised service.
“Does the company provide recommendations based on a health assessment, and allow you to add or remove products as you see fit? Are the supplements made from high-quality ingredients and free of artificial additives? Have the products been third-party tested and undergone testing at multiple stages of manufacturing?”
So-called smart supplements might eliminate non-essential vitamins, harmful ingredients and additive fillers that one does not require in a customised daily blend, Lau notes.
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And some of the online questionnaires companies offer are a good starting point to reflect on what you might need and why, she says.
Despite these benefits, however, Lau agrees that nothing replaces micronutrient testing and a consultation with a doctor or nutritionist.
Lambert stresses the “food first” philosophy. In the end, she says, no matter what supplements you take, or in what quantity, nothing beats a good diet. Supplements are just that: there to augment a good diet, not to replace it or make up for a bad one.
3 essential vitamins you may be lacking
According to Lambert, the three most common minerals and vitamins we may be deficient in are calcium, vitamin D and iron.
1. Calcium
Calcium is the most abundant mineral in the body and – despite what you might think – it’s not just important for strong bones and teeth. It helps make haemoglobin in our red blood cells, which is vital for carrying oxygen around our body. It helps in nerve transmission, and it’s important in blood clotting.Insufficient levels of calcium can lead to a risk of osteoporosis and, by extension, the risk of bone breaks.“Many of us consume calcium through dairy products but we require significantly more calcium than what’s on our morning porridge,” Lambert says. “The recommended daily allowance [RDA] of calcium in the UK is 700mg a day for adults and pregnant women. Calcium-rich foods include almonds, broccoli and butternut squash.”
2. Vitamin D
Vitamin D is the only vitamin we get from foods and also make ourselves by processing sunlight. But because there’s not always enough of that, particularly in the depths of winter, we might need to consume more at certain times.Vitamin D is an anti-inflammatory agent that helps keep muscles in shape and bones strong. It regulates cell growth and so helps to reduce our risk of cardiovascular disease. It may also help manage hypertension.
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Those especially at risk of not getting enough include pregnant women, children under five and people over 65. A daily vitamin D supplement can be taken but this should not be more than 25 micrograms.
3. Iron
Iron is an essential mineral that is involved in almost every process in our body, from carrying oxygen to building muscles. A lack of it can cause fatigue (which presents as anaemia), memory loss, muscle loss and difficulties regulating our body temperature.Why iron is the best nutrient to boost your flagging energy levels
Low levels are often seen in vegans and vegetarians, as iron from animal products – like meat – is absorbed by the body far more efficiently than from plant-based products.
The RDA of iron in the UK is 8.7mg a day for adult men and 14.8mg a day for adult women.
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