Food versus supplements: a doctor's guide

Turmeric is known as the 'golden spice of India' – 90% of the spice is produced on the subcontinent, and it has been used for thousands of years in traditional Ayurveda and Chinese medicines for its perceived benefits. 

To take in the same amount of turmeric as a 500mg tablet, you'd have to eat 38 delicious curries.

Dr Sarah Brewer says: "Omega 3 fatty acids act as building blocks for healthy cell walls, and are especially important within the brain."

Fish and chips, along with salmon, mackerel and pumpkin seeds are sources of omega 3. However, oily fish is by far the richest source, so if you don't eat a couple of portions a week, an omega 3 supplement can help.

Plant sterols reduce the absorption of dietary cholesterol and are often associated with heart health. Dr Sarah Brewer says: "A sterol-rich diet can lower levels of harmful LDL-cholesterol by up to 15 per cent, to significantly reduce the risk of experiencing a heart attack or stroke."

A single plant sterol tablet is equivalent to 1,867 almonds. That's a lot of marzipan.

Vitamin C has many EU-approved health benefits, from supporting the normal function of the immune system to helping with the production of collagen, which is vital for the health of bone, cartilage, skin, gums and teeth.

You may want to consider a supplement if you're not getting your 5 portions of fruit and veg a day: a high-strength vitamin C tablet has the same amount of nutrient as 12 juicy oranges.

Vitamin D has a long list of EU-approved health benefits, from its role in immunity to contributing to the maintenance of bones and teeth.

UVB sunlight is crucial for Vitamin D3 production in the body, but this can be tricky to come by in northern countries.

Dr Sarah Brewer says: "The National Institute for Health and Care Excellence (NICE) recommends that everyone over the age of one year should take a daily supplement providing 10mcg vitamin D throughout the year."

Eggs are a good source of vitamin D, but you'd still need to get through 11 omelettes to match a super-strength tablet.

Dr Sarah Brewer is Healthspan's Medical Director and holds degrees in Natural Sciences, Surgery and Medicine from the University of Cambridge. Having worked as a GP and hospital doctor, Dr Sarah now holds an MSc in Nutritional Medicine from the University of Surrey and specialises in nutrition. She is also an award-winning writer and author.

Find out more at Dr. Sarah Brewer's website, or read more about Healthspan's health experts.