QUESTION: Hi Dr. Zac, am I being hoodwinked into buying vitamin supplements, or do they actually work? I’ve been feeling constantly tired despite getting enough sleep, and I suspect I might be low on iron. I’ve looked into supplements, but there are so many options. I’m even being targeted on social media with subscription services, based on answers to a quiz – recommending things like vitamin D, C, iron, B12, magnesium, zinc, fish oil and ashwagandha. Some of these personalised quizzes seem great, but I’m not sure if any of this will actually help or if I’m just wasting money. What should I do before committing to taking 10 different pills a day? – Margaret, 42, Glenelg, SA
ANSWER: Let me start by saying, the internet is absolutely saturated with (sometimes rather questionable) medical advice and vitamin supplements are no exception.
What to take, when to take it, and how much of it you need … It’s like standing in a vitamin aisle that’s somehow turned into a labyrinth, with a handful of “experts” shouting from every direction about the magic cure-all supplements.
But before you go on a wild vitamin shopping spree (and end up swallowing half the supplement aisle), let’s talk through this logically.
Tired, fatigued and wondering about iron?
Fatigue isn’t just about how much sleep you get, but what kind of sleep you’re getting.
There are different types of sleep, including light sleep, deep sleep and REM sleep, and if you’re not cycling through them properly, you might wake up feeling just as tired as when you went to bed.
Beyond sleep quality, vitamin and mineral deficiencies could be playing a role.
Common culprits include:
• Iron deficiency – which can lead to anemia, causing weakness and exhaustion.
• Vitamin B12 deficiency – essential for energy production and red blood cell formation.
• Vitamin D deficiency – which has been linked to fatigue, muscle weakness and low mood.
But guessing isn’t the best approach – getting a blood test will tell you exactly what’s going on.
Your GP can check for key deficiencies, ensuring that if you need supplementation, it’s targeted to your actual needs.
Iron deficiency is one of the most widespread nutrient deficiencies globally, but taking supplements without knowing your levels can be pointless – or even harmful.
The supplement quiz – a blessing or a curse?
Vitamin subscription services are kind of like a hi-tech version of your mom handing you a multivitamin when you’re sick.
They often come with the best of intentions, promising personalised recommendations based on your answers to a few quiz questions.
And, yes, the idea of having someone (or something) tell you exactly what you need based on your lifestyle and health goals sounds pretty tempting.
But here’s where I always urge caution: just because a quiz recommends a supplement, doesn’t mean you need it.
It’s like ordering a custom-made suit online – it might look perfect in the photos, but unless it’s tailored to you, there’s a chance it’s not going to fit quite right.
Similarly, these quizzes can sometimes oversimplify complex health issues, and without lab results to back them up, you could end up wasting your cash on something that doesn’t move the needle.
Vitamin D: If you want to supercharge your health, don’t just reach for a vitamin D supplement – step outside and let the sun do its job.
The best way to absorb vitamin D isn’t through a capsule, it’s through your skin, and the prime time for this magic to happen is early in the morning.
Why? Because the wavelengths of morning sunlight, especially when the sky is tinged with reds, oranges and pinks, are biologically designed to wake up your body in a way that no pill can.
These longer light waves enter your eyes, stimulating the pineal gland, the tiny but mighty structure that controls 100 percent of your melatonin and nearly 50 percent of your dopamine.
This means better mood, better sleep and a more regulated circadian rhythm – all without needing to pop a supplement.
Yet, most people have it backward. They stay up past midnight (ironically, the literal middle of the night) and rely on caffeine and synthetic vitamins to function the next day.
But sleep, like a toddler, needs structure, training, and consistency.
The key? Start treating bedtime with respect and commit to an early wake-up call.
Even if you lie in bed staring at the ceiling for a while, the act of going to bed early helps reset your body clock. And when that alarm rings, get outside – exposing your skin and eyes to morning sunlight is your body’s natural signal to regulate hormones, boost alertness and support vitamin D production.
A good day starts the night before, and a strong immune system starts with the sunrise – not a supplement aisle.
What’s actually worth it?
If you’re determined to give supplements a go, and you’ve already worked on your sleep, gut health and daily routine, then let’s look at some with a solid track record when it comes to fatigue:
• Iron: If your iron levels are low (like, really low), iron supplements can work wonders for fatigue. But here’s the kicker: only take iron if your doctor confirms that you’re deficient. Taking iron unnecessarily can cause constipation and other not-so-fun side effects. It’s not a “one-size-fits-all” solution.
• B12: If you’re vegan or vegetarian, you may want to consider a B12 supplement. It’s essential for energy but tends to be found in animal products (meat, dairy, eggs) so some people don’t often get enough of it.
• Magnesium: If you’re constantly feeling stressed and tense, magnesium can help relax your muscles and improve sleep. Plus, it’s an all-rounder that helps with energy production. A few magnesium-rich snacks (nuts, grains, green leafy vegetables) could be more beneficial than a supplement, but if you’re still feeling tight, it might be worth a shot.
• Fish oil and zinc: Both of these are great for your immune system and skin health. Zinc is especially important for your immune system and wound healing.
• Ashwagandha: Here’s the fun one. Ashwagandha is an adaptogen, which means it helps your body cope with stress. It’s not a necessity for everyone, but if stress is wearing you down and you’re feeling burnt out, it might be worth exploring. Just don’t expect it to work miracles overnight.
Listen up, everyone – too much of a good thing can sometimes backfire.
Ashwagandha, like many other supplements and vitamins, is celebrated for its ability to boost testosterone and libido.
But if you overdo it, you might just find yourself sitting on the sidelines. Research shows that excessive doses can throw things off balance, leading to mood swings and, well … let’s just say, a drop in enthusiasm where it matters most.
So, take pill-popping easy, far better to get down and into raw and crunchy fruit and veggies – unless you’re a fan of unexpected plot twists in your love life.
The bottom line: Don’t let FOMO (fear of missing out) get to you
So remember this – supplements are a tool, not a miracle fix. There’s no magic pill that’ll transform your health overnight (I’m still waiting on one of those myself).
Before you subscribe to the world of vitamins, talk to your doctor, get your blood work done and start with just the basics.
When you do it right, supplements can be helpful.
When you overdo it, you might just end up with a bunch of pills and a lighter wallet.
Keep it simple, do your research and trust your body (and your doctor).
Good luck, and here’s to feeling your best – one vitamin at a time.
Got a question? Email askdrzac@conciergedoctors.com.au
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Dr Zac Turner is a medical practitioner specializing in preventive health and wellness. He has four health/medical degrees – Bachelor of Medicine/Bachelor of Surgery at the University of Sydney, Bachelor of Nursing at Central Queensland University, and Bachelor of Biomedical Science at the University of the Sunshine Coast. He is a registrar for the Australian College of Rural and Remote Medicine, and is completing a PhD in Biomedical Engineering (UNSW). Dr Zac is the medical director for his own holistic wellness medical clinics throughout Australia, Concierge Doctors.
