Which cheap supplements do nutritionists really rate? From vitamin D to magnesium, collagen and iron, here are the best budget vitamins from just £6.50
Taken alongside a healthy, balanced diet, supplements offer a good way of adding key micronutrients into your diet. But with such a huge market, spanning everything from the best supplements for menopause and perimenopause to the best skin supplements for ageing well to taking NAD+ for longevity, it can be tricky to navigate the great from the good without the help of an expert. And every nutritionist worth their salt will tell you, not all supplements are created equal. In fact many sound attractive at a low price point, but maybe more full of bulking agents and fillers such as chalk (calcium carbonate) at the expense of active ingredients.
With the cost of living crisis upon us, we are all looking to make savings, but not at the cost of our wellbeing. We asked registered nutritionists for their best budget supplements under £20, which still pack a punch when it comes to quality. But first, what to look for when you’re shopping.
⢠3 best basic supplements: Three core supplements that cover most bases, according to Rob Hobson, head of nutrition at Healthspan are 1) a multivitamin and mineral 2) omega-3 3) and a probiotic. “Together these supplements offer a huge range of health benefits supporting many areas of your health. Omega 3 is associated with good heart health, while probiotics support the health of your gut and research in this area is really beginning to highlight the importance of the microbiome [the community of bacteria in your gut].”
⢠Choose quality over quantity. One hundred vitamin C tablets for a fiver? If it sounds too good to be true then it is. Check out the dosage, what percentage of the RDA does it contain? ” If a product seems too good to be true with a low cost, it probably is,” says Hannah Alderson, registered nutritionist and founder of The Positive Method.
⢠Don’t double up on vitamins or minerals when self-supplementing. “You may end up taking too much if you’re taking supplements alongside a multi (do the maths of the dosage),” Alderson advises. “Where possible seek the advice of a healthcare professional like myself, particularly if you’re on medication as drugs can interact with certain nutrients.”
â¢. Beware of fillers and bulking agents. Cheap supplements may contain lower and less effective dosages in favour of more fillers, bulking agents, sweeteners, and flavourings. Ify Akpuaka, naturopathic nutritional therapist at themodernglow.co.uk says to look out for names such as maltodextrin, carrageenan, sodium benzoate, titanium dioxide and magnesium stearate. “There is growing evidence that some of these inorganic mineral salts are detrimental to health, as is the case with calcium carbonate [chalk] can clog up arteries and cause kidney stones. Chewable supplements also have artificial flavourings and sweeteners added which can cause tummy upsets.”
⢠The GMP stamp Good Manufacturing Practice tells you that the supplement has been ‘truth’ tested’. “This is an indicator of their quality as they are batch tested to ensure what it says on the packet reflects what the supplement actually contains,” says registered nutritionist Rob Hobson. All Healthspan supplements for example, are GMP ‘stamped’ while remaining purse-friendly.
There are some good value supplements out there, says Alderson. We asked her and fellow nutrition experts to tell us the best cheap vitamins under £20 that still pack a nutritional punch.
Best budget vitamin D supplements
“Vitamin D plays a vital role in supporting brain function, immune health and bone health and therefore ensuring adequate intakes is vital for overall wellbeing,” says registered nutritionist Jenna Hope. “Supplementation is recommended throughout the winter months as obtaining enough through the diet can be challenging. Our main source is from the sun however, throughout the winter sunlight exposure in the UK is limited.”
The NHS recommends10µg (micrograms) a day, but many vitamin D supplements have 25µg or 1000IU of vitamin D (safe for everyone age 12 and above) and some have a high-strength dose of 75µg /3000IU, so it’s always best to stick to the label guidelines, as the body stores vitamin D so it is possible to have too much. D3 is the most easily absorbed form of vitamin D, and registered nutritionist Daniel O’Shaughnessy, aka The Naked Nutritionist, advises taking it in drop form as oil helps the absorption.
Best cheap vitamin D for vegans Viridian Liquid Vitamin D3 50ml, £13.95
“This is a go-to of mine,” Alderson says. “And being sublingual (taken under the tongue) it is super effective and a great little boost in the winter months at a low price tag.” It’s vegan and in the form of D3 with a 2000iu dosage using a base of sunflower seed oil and an orange flavour to give it a pleasant taste. You can take it directly in the mouth or add it to food or drinks. Much vitamin D on the market is derived from sheep’s wool making it unsuitable for vegans. This one is derived from lichen. Vitamin D is fat-soluble, so an oil base gives superior absorption.
Best high strength Better You D3000 Vitamin D Oral Spray 15ml, £8.45
“This oral spray in 3000 IU is a good dose, especially for winter,” says O’Shaughnessy, “and it’s in D3 which is better absorbed.” With a natural peppermint flavour, spraying this under your tongue is a convenient way to get your daily hit of vitamin D3. It can be taken during pregnancy and while breastfeeding and for those on a vegetarian and diabetic diet.
Best budget zinc supplement:
Allergy Research Zinc Picolinate (60 capsules), £14.65
Zinc is highly lauded by experts for its cold-curbing ability – research has shown it to have impressive preventative potential, as seen from a study conducted by the University of Alberta that found that children who took 10 to 15mg of zinc daily were less likely to miss school due to a cold. Taking a zinc supplement may also decrease the length of a cold, as seen in another study that found that zinc acetate lozenges reduced duration from seven days to four. It plays a key role in fertility, in making one of the body’s most powerful antioxidants called zinc/copper superoxide dismutase (SOD) as well as in brain health and skin healing. You can read our complete guide to the best zinc supplements here, but below is a purse-friendly buy recommended by our Alderson.
You’re hard pushed to find a quality collagen supplement under £20, so for a more economical option, Hannah Alderson points to Balanced’s Beauty Collagen capsules, which also contain a good dose of vitamin C. “This is a great combination for skin health – collagen + Hyaluronic Acid and vitamin C – plus it comes in at around £12 a month if you opt for taking the lower recommended dose of one capsule a day.”
