Supplements, a waste of money?
What are Supplements?
In Australia, vitamins and minerals are classified as complementary medicines. But do we really need them?
Supplements are designed to complement the diet, not replace it. Their role is to help fill nutritional gaps when dietary intake is inadequate. However, marketing often creates the impression that deficiencies are common and that supplements are necessary for everyone. Without clear, evidence-based guidance, it is understandable that people may feel uncertain about whether they need them.
Unless you have received personalised advice from a dietitian or healthcare professional, you may not have had access to unbiased, scientific information about supplements.
This guide provides evidence-based information to help you make an informed decision about whether supplements are appropriate for you.
How are Complementary Medicines Regulated?
In Australia, complementary medicines are regulated by the Therapeutic Goods Administration (TGA), which oversees vaccines, medicines, supplements, sunscreens, and other health products.
Complementary medicines are non-prescription products that contain ingredients that have an established identity and tradition of use. For example:
Vitamins
Minerals
Plant material (e.g. fibre)
Nutritional substances (e.g. protein)
Essential oils
Microorganisms (e.g. probiotics)
Animal material (e.g. fish oil)
The TGA uses a risk-based approach to regulate these products.
Listed Medicines (AUST L)
Lower-risk complementary medicines are “listed” on the Australian Register of Therapeutic Goods (ARTG).
These products:
Are not individually assessed by the TGA for effectiveness
Are approved based on the manufacturer’s certification of safety and quality
Must display an AUST L number on the label
Can only contain approved low-risk ingredients TGA eBusiness Services
Registered Medicines (AUST R)
Higher-risk medicines, including some complementary medicines and all prescription medicines, must be “registered”. These products undergo stricter evaluation for safety, quality, and effectiveness.
These products include:
All prescription medicines (e.g., antibiotics, strong painkillers, blood pressure-lowering medication)
Most over-the-counter-medicines (e.g., Panadol, cough syrup)
Some complementary medicines (e.g., Vitamins, Minerals, Fibre products)
Registered complementary medicines are classified from RCM 1 to RCM 5, depending on how new or different the formulation is. Products with new ingredients, higher doses, or new therapeutic uses undergo more rigorous assessment. For example:
RCM 1 is registering a complementary medicine that is the same as another complementary medicine, the only differences can be colour, flavour, or fragrance. For example, if Company 1 has a 1000IU Vitamin D supplement that is pink, and Company 2 wants to sell a 1000IU vitamin D supplement that is blue they would apply under this category.
RCM 5 is for products that have a new dosage, a new active ingredient, an increase in strength of the active ingredient, or the addition of a substance not used in complementary medicines.
You can search products here Australian Register of Therapeutic Goods (ARTG) | Therapeutic Goods Administration (TGA) to see what wording is allowed to be listed on the bottle and what is not.
What are Vitamins and Minerals?
Vitamins and minerals are essential nutrients found in food. They do not provide energy but are required to regulate body processes, support growth, and maintain health.
Vitamin Types
Fat-Soluble Vitamins
Fat-soluble vitamins require bile for absorption. They are transported through the lymphatic system before entering the bloodstream, where they rely on protein carriers to move throughout the body. Any excess is stored in the liver and body fat for later use.
Because these vitamins can be stored, the body can tolerate lower intake for periods of time without risking deficiency. However, this storage also increases the risk of toxicity when taken in supplement form, as excess amounts are not easily excreted. For this reason, fat-soluble vitamins are less commonly marketed in high doses compared to water-soluble vitamins
Water-Soluble Vitamins
Water-soluble vitamins are absorbed directly into the bloodstream and circulate freely until they are delivered to the cells that need them. The kidneys regulate their levels and remove excess amounts through urine.
The ability to excrete excess reduces but does not eliminate the risk of toxicity. High intake, particularly from multiple supplements or fortified products, can still lead to excessive levels.
Fat-Soluble Vitamins |
Water-Soluble Vitamins |
|---|---|
|
|
Vitamin Supplements Can Cause Toxicity
More is not always better.
For example, excessive intake of vitamin B6 from supplements has been linked to peripheral neuropathy, a condition affecting nerve function in the hands and feet, causing tingling, numbness, or burning sensations.
The recommended intake of vitamin B6 for adults is only 1.3mg per day, yet many supplements and drinks contain 50mg per serve, which is the upper limit.
Vitamin B6 deficiency is rare in people consuming a normal diet, and toxicity does not occur from food alone.
The TGA continues to receive reports of peripheral neuropathy caused by vitamin B6 toxicity.
Vitamin B6 is found in supplements (especially magnesium), energy drinks, effervescent drinks, and ‘meal replacement’ shakes. If you consumed these drinks or take multiple supplements, it’s important to check the labels and calculate your total daily intake. If your combined intake is above 50mg/day then it is probably worth seeing your GP and having your levels tested.
Vitamin B6 may be written on the label as:
pyridoxine hydrochloride
pyridoxal 5-phosphate
pyridoxal 5-phosphate monohydrate
Mineral Types
Minerals are referred to as major and trace, not due to their importance but to the amounts our body requires. As with vitamins, minerals travel and are stored in the body differently. For example, 99% of calcium is stored in the bones, iron is stored in red blood cells and muscle cells, sodium travels in the blood, and potassium lives inside the cells.
Major Minerals |
Trace Minerals |
|---|---|
|
|
Toxicity from Mineral Supplements
Excessive intake of certain minerals can cause harm:
Large doses of iron from supplements can cause nausea, constipation, vomiting and diarrhoea. Iron toxicity is a leading cause of accidental poisoning in children and can result in death. Make sure you keep supplements locked well away from inquisitive children.
High zinc intake interferes with copper absorption
Excess magnesium from supplements can cause toxicity
Many trace minerals become toxic at relatively low multiples above upper limits
The body carefully regulates nutrient absorption from food, but this protective regulation is less effective with high-doses from supplements.
Foods ‘that are high in iron. Fun fact dark chocolate has 15mg/100g of iron that’s 83% of a woman’s recommended daily intake!
Supplements Can Interact With Medications
Supplements, herbs, and nutrients can interact with medications by affecting absorption, metabolism, or effectiveness.
Common examples include:
St John’s Wort
Ginko
Ginseng
Milk thistle
Valerian
Echinacea
Even common substances such as caffeine, alcohol, and grapefruit can interact with medications.
Always consult your doctor, pharmacist, or dietitian before starting supplements if you take prescription medications.
Do You Really Need Protein Powders?
Most adults easily meet their protein needs through food with Australian adults consuming an average 1.2g/kg/protein per day from food alone.
Protein requirements for healthy adults are:
Males: 0.84g/kg/day
Females: 0.75g/kg/day
Protein intake above 2g/kg in healthy adults may lead to digestive, kidney, and blood vessel problems. As well as a reduction in gut microbiome diversity.
Protein powders often cost more and lack the additional nutrients found in food. For example:
Protein Powder |
Protein from Food |
|---|---|
|
|
What Supplements Don’t Provide
Food contains more than just vitamins and minerals and is consumed for reasons other than nutrition. Food also provides:
Joy
Fibre
Fats
Carbohydrates
Water
Phytochemicals
Phytochemicals are natural compounds in plant foods that are responsible for their colours, tastes, and aromas. They have anti-inflammatory, antifungal, antibacterial, antiallergic, cholesterol and blood pressure lowering properties. They support health and help protect against chronic diseases, including heart disease, type 2 diabetes, and some cancers.
Take-Home Message
Supplements can be useful when dietary intake is insufficient or when medically indicated. However, most healthy individuals can meet their nutritional needs through food alone.
Before taking supplements:
Seek advice from a dietitian or healthcare professional
Understand the safe upper intake levels
Check for interactions with medications
Focus on building a balanced, nutrient-rich diet so you can spend your money on something fun!
Check Out Our Other Blog Posts
References
Blumfield, M., Mayr, H., De Vlieger, N., Abbott, K., Starck, C., Fayet-Moore, F., & Marshall, S. (2022). Should we “eat a rainbow”? An umbrella review of the health effects of colorful bioactive pigments in fruits and vegetables. Molecules, 27(13), 4061. https://doi.org/10.3390/molecules27134061
Sherley, M. (2025). Pyridoxine toxicity from over-the-counter supplements. Australian Journal of General Practice, 54(8). https://doi.org/10.31128/AJGP-04-25-7637
Statista Research Department. (2025, January 22). Vitamins, minerals, and supplements market in Australia – statistics & facts. Statista. https://www.statista.com/topics/4869/herbal-medicine-and-functional-foods-market-in-australia
Therapeutic Goods Administration. (2020, May 5). Vitamin B6 (pyridoxine). Australian Government Department of Health. https://www.tga.gov.au/news/safety-alerts/vitamin-b6-pyridoxine
Wierzejska, R. E. (2021). Dietary supplements—For whom? The current state of knowledge about the health effects of selected supplement use. International Journal of Environmental Research and Public Health, 18(17), 8897. https://doi.org/10.3390/ijerph18178897
Zhang, F. F., Barr, S. I., McNulty, H., Li, D., & Blumberg, J. B. (2020). Health effects of vitamin and mineral supplements. BMJ, 369, m2511.
