The Vitamin Debate: Food First, Supplements Second?

Understanding the Vitamin Supplement Debate

As we move into February 2026, women in science are rethinking nutrition and the debate around vitamin supplements continues to intensify.—here’s why you might want to get involved too.
Many women have long believed that daily vitamins are essential, yet growing evidence suggests that for most, a balanced diet can meet nutritional needs without routine supplementation. This raises an important question: are supplements a health necessity, or simply a well-marketed habit?

This conversation is especially relevant for women navigating perimenopause and menopause. Across the UK and Europe, more women are questioning the value of over-the-counter supplements, as research increasingly shows that their benefits are often overstated and highly individual.

We are aware that as women transition into the perimenopausal and menopausal phases of life, the discussion surrounding vitamin supplements is becoming more pronounced. Today many women question the necessity of over-the-counter vitamin supplements, particularly in the UK and Europe. Research shows that the perceived benefits of these pills are not as clear-cut as one may think.

The Myth of Over-the-Counter Vitamin Supplements

Recent studies suggest that for many women, a well-balanced diet can provide all the necessary nutrients needed in this phase of life. According to data from the British Nutritional Foundation, most adults should strive to meet their nutrient needs through dietary choices rather than dependency on supplements. A systematic review highlighted by the European Journal of Clinical Nutrition found little evidence supporting the effectiveness of vitamin supplements in preventing chronic diseases. This is particularly relevant for menopausal women, who may be under the impression that popping a pill can replace a healthy diet.

5 Delicious Ways to Get Nutrients Through Diet

Rather than investing in dubious supplements, here are five enjoyable dietary approaches to ensure that menopausal women are receiving the nutrients they need:

• Leafy Greens: Incorporate kale, spinach, and Swiss chard into salads or smoothies. Rich in calcium and magnesium, these greens help in bone health and hormone regulation.

• Fatty Fish: Aim to eat salmon or mackerel at least twice a week for their high omega-3 content. ( see our recipes here) This can help combat inflammation and support heart health.

• Whole Grains: Switch to whole grain options like quinoa and brown rice. They are excellent sources of fibre and help keep blood sugar levels stable, important for women experiencing hormonal changes.

• Nuts and Seeds: Adding a handful of walnuts or flaxseeds to your meals can provide healthy fats and vitamin E, which has been associated with alleviating menopausal symptoms.

• Fruits: Ensure a daily intake of fruits, such as berries and avocados, for their vitamins, minerals, and antioxidants that support overall health and wellbeing.

By focusing on these whole food sources, women can not only boost their nutrient intake but also save on the financial costs associated with buying supplements. Menopausal health does not have to be complicated or costly; by enjoying a colourful variety of foods, women can thrive in this transformative stage of life.

In conclusion, as we move through 2026, the conversation around vitamin supplements continues to evolve. For perimenopausal and menopausal women, a food-first approach remains essential, as a well-rounded diet can deliver vital nutrients and benefits that extend far beyond basic nutrition. That said, when dietary gaps exist, choosing a high-quality, evidence-based vitamin—one that genuinely boosts energy and provides targeted mineral enrichment—can play a valuable supporting role. We have trialed these vitamins and continue to take them as we saw a marked improvement in zinc and other deficiencies. The key is discernment: prioritising nourishment from food, while recognising that the right supplement can meaningfully enhance health and vitality when it truly delivers results.