Taking supplements if you’re not deficient: worthwhile or pointless?

Two opinions, both too simple

Some people say: ‘If you’re not deficient, you don’t need anything.’ Others say: ‘It can’t do any harm.’ Both fall short. Between a deficiency and a good intake there’s a wide range, and not every amount is harmless for every nutrient.

What ‘no deficiency’ means

As a rule of thumb, the German Federal Institute for Risk Assessment (Bundesinstitut für Risikobewertung, BfR) says that a balanced, varied diet gives a healthy body enough of what it needs. However, some groups of people fall short of the recommended intake for certain nutrients, such as vitamin D, calcium, folic acid and iodine. That isn’t automatically a deficiency¹.

That’s why the BfR considers supplements useful in individual cases, but not necessary for the majority of people who already get enough. In its assessment, taking more than you need brings no additional health benefit¹. So the real question isn’t ‘Am I deficient or not?’ but ‘Am I getting the recommended amount?’

Authorised health claims also refer to normal body functions, not to a deficiency. One example: ‘Vitamin B12 contributes to normal energy-yielding metabolism’².

Vitamin B12: who should take a closer look

According to the BfR, the healthy general population gets enough vitamin B12. People who eat a vegan diet get hardly any vitamin B12 from food. Without fortified foods or supplements, they have an increased risk of their intake being too low³.

Your vitamin B12 status can be checked with a blood test. If you’re unsure, have it checked by a doctor. Our article on the different forms of vitamin B12 explains how they differ.

Selenium: keep an eye on the total amount

Selenium contributes to the normal function of the immune system². For adults, EFSA set a tolerable upper intake level of 255 µg per day in 2023. In EFSA’s assessment, adults hardly ever reach this amount unless they regularly take high-dose selenium supplements or regularly eat Brazil nuts⁴. So if you take selenium as a supplement, add up the amounts from all your products.

Iron: test first, then supplement

With iron, caution is advised. The body needs it, but in excess it can damage cells and tissue. That’s why the body has to keep tight control of its iron balance⁵.

So don’t take iron just on a hunch. Have your iron levels checked by a doctor before taking a product for any length of time, and stick to the recommended daily amount. You’ll find tips on taking it in our article on when to take iron.

Should you take supplements if you’re not deficient? How to find your answer

A few questions will help you work out whether a supplement makes sense for you:

• Are whole food groups missing from your diet, such as animal products?
• Are you at a particular stage of life, such as pregnancy or breastfeeding?
• Do you know your blood levels? If you’re unsure, have them checked by a doctor, especially for iron, vitamin B12 and vitamin D.
• Do you know how well your body absorbs the nutrient from the product? This is what bioavailability describes.

If you’d like to cover several vitamins with one product, you’ll find Liposomal Multivitamins at Melinava. Add up the amounts from all your products and don’t take more than the recommended daily amount. Our article on how to take supplements properly explains more.

Taking supplements if you’re not deficient? Our verdict: there’s no one-size-fits-all answer

Our verdict: there’s no one-size-fits-all answer. ‘If you’re not deficient, you don’t need anything’ doesn’t hold across the board, and neither does ‘it can’t do any harm’. It depends on the nutrient, the amount and your situation. With iron, your blood levels should decide, and vegans need a reliable source of vitamin B12³. Manufactured to European pharmaceutical quality.

Frequently asked questions about supplements if you’re not deficient

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Liposomal Multivitamins

Manufactured to European pharmaceutical quality.

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