Are Supplements Overhyped? Here’s What I Really Tell My Expat Clients
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If you’ve ever walked into a Dutch pharmacy or scrolled through Instagram, you’ve probably seen shelves — or influencers — promising “more energy,” “better sleep,” “hormone balance,” and “glowing skin” in a bottle.
No wonder people feel confused.
So here’s the honest, practical guidance I give my 1:1 clients.
Start with food. Always.
A whole-food approach is the foundation of good nutrition.
Not because it sounds “clean” or “natural,” but because real foods contain complex combinations of nutrients that work together — something supplements simply can’t copy.
Think of it this way:
A capsule may contain iron.
But a spinach salad gives you iron plus vitamin C, folate, fibre, antioxidants, and plant compounds that help your body absorb and use those nutrients more effectively.
Food is synergy.
A pill is an isolated ingredient.
So do supplements ever make sense? Absolutely — when used with purpose.
Supplements are helpful when:
- you have a confirmed deficiency (like iron, B12, or vitamin D),
- you’re in a life stage with increased needs (pregnancy, postpartum, perimenopause),
- or your doctor or nutritionist identified a specific gap that can’t be covered through diet alone.
Here supplements become tools, not magic solutions.
But here’s what most people get wrong.
Many buy supplements “just in case,” or because someone on social media said a certain product “changed their life.”
More isn’t better.
And a long list of vitamins doesn’t equal better health.
Without guidance, supplements can be:
- unnecessary,
- ineffective,
- a waste of money,
- or, in some cases, harmful.
Your supplement routine should be personalized — just like your nutrition plan.
The simple rule I teach my clients
Food first. Supplements when needed. Never because TikTok said so.
If you’re tired of guessing and want a clear, personalized plan for your nutrition, energy, and supplements book a free call with me here.
I’ll help you understand what your body truly needs, and what you can safely ignore on the pharmacy shelf.