How to choose a supplement

With the Irish supplement industry valued at €179m in 2024, supplements are fast becoming a mainstay part of caring for your body from the inside out.* From radiant skin and strong hair to balanced hormones, better digestion, and deeper sleep, the right supplements can help support your goals at every stage of life.   

But with so many options available, how do you know which ones are right for you? We break down how to choose supplements with confidence, while highlighting some of the most beneficial and in-demand beauty and wellness categories.   

 

Identify your goal 

The market is huge, so step one involves prioritising your needs and long-term goals. Rather than following trends, the most effective way to work out what’s right for you is to focus on what your body truly needs right now. Common goals include:  

• Improving skin elasticity, hair strength, and nail health 
• Supporting energy, immunity, and daily vitality 
• Enhancing gut health and digestion 
• Promoting calm, sleep, and stress balance 
• Supporting hormonal changes, including menopause 

Once your goal is clear, your search becomes simpler and choosing the right supplements becomes far more effective. 

 

Do your research 

Collagen  

Collagen is one of the most abundant proteins in the body and plays a vital role in skin firmness, elasticity and hydration. Benefits of collagen supplements include:  

• Supporting smoother, more supple-looking skin  
• Strengthening hair and nails  
• Supporting joints and connective tissue  

Look for hydrolysed collagen or collagen peptides, ideally paired with vitamin C to support natural collagen production. 

 

Magnesium 

Magnesium is a wellness essential that often goes unnoticed, but has lots of desirable benefits, including: 

• Supporting deeper, more restful sleep 
• Helping ease muscle tension 
• Promoting relaxation and stress balance 
• Supporting hormonal wellbeing 

Highly absorbable forms like magnesium glycinate are popular for daily use. 

 

Probiotics 

When it comes to skin health, what’s happening in your gut matters more than you might think. The gut microbiome – which is the community of beneficial bacteria living in your digestive system - plays a crucial role in inflammation, immunity, and nutrient absorption, all of which directly impact the skin. 

 

How probiotics support skin health: 

• Help maintain a balanced gut microbiome 
• Support healthy digestion and nutrient absorption 
• Help regulate inflammation, which can influence breakouts and redness 
• Support the skin barrier and overall skin clarity 

An imbalanced gut may show up on the skin as dullness, sensitivity or blemishes. By supporting gut health with probiotics, you’re helping create the internal conditions for clearer, more balanced-looking skin. 

When choosing a probiotic, look for: 

• Multiple clinically studied strains 
• Formulas designed for daily, long-term support 

 

Vitamins  

Research shows around half of Irish adults take some form of food supplement, with Vitamin D being particularly common, followed by multivitamins/minerals and Vitamin C.** Taking a daily vitamin can be a simple way to support overall health and fill nutritional gaps that diet alone may miss. Popular choices include multivitamins for general wellness and energy, vitamin D for bone strength and immune support, vitamin C for immune health and antioxidant protection, B-complex vitamins for energy metabolism and brain function, and omega-3s (often grouped with vitamins) for heart and joint health. While not a replacement for a balanced diet, the right daily vitamin can help support your body’s needs and keep you feeling your best. 

The multi-vitamin debate 

Multi-vitamins remain one of the most debated supplements in the wellness space. Some people love multi-vitamins because they act as a multi-vitamin ‘safety net.’ They can support immunity, energy and skin health and easily fill common nutritional gaps – making them ideal for time-poor people. On the other hand, not everyone needs every vitamin, and some formulas may contain lower doses of key nutrients. Individual needs will also vary based on diet, age and life stage – so those with a particular goal may be better with targeted supplementation. 

 

Menopause Support 

Menopause is a natural life transition, but it can bring changes that affect energy, sleep, mood, skin, and hair. Menopause support supplements include: 

• Adaptogens to help manage stress 
• Vitamins and minerals that support bone health 
• Ingredients that help support hormonal comfort and balance 

 

Nerdie Tips 

Always check the ingredient list 

No matter the supplement, quality is key. Look for:  

• Clinically studied ingredients  
• Transparent labeling and effective dosages  
• Minimal fillers, artificial colours or sweeteners  

 

Find what works with your lifestyle 

Supplements only work if they are taken consistently, so give yourself the best chance by selecting one that easily fits in with your daily routine. Consider how you would rather consume your supplement (e.g. powder, gummies, liquids or capsules) and if you need to look for vegan or allergen-safe options. Always check with your GP before starting a course – especially if you have a long-term health condition or take regular medication. 

 

Be patient! 

Don’t expect results overnight - most people notice benefits after 4–8 weeks of regular use. Remember that supplements are part of a bigger wellness picture that includes nourishing food, skincare, movement, rest, and stress management. 

 

Top Picks 

For rapid replenishment: AYA Electrolytes + Lemon + Lime Flavour 

If running on empty made an appearance on your bingo card last year, consider AYA Electrolytes as a go-to sidekick for busy days, post-workout recovery, late nights, early mornings, and everything in between. Available in a refreshing lemon and lime flavour, one tablet contains a high dose of 13 vitamins and minerals and works to replenish essential electrolytes like sodium, potassium, and magnesium, helping you stay energised, focused and feeling good. 

 

For calm in the chaos: fabU R&R Relax  

fabU R&R is a wind-down essential for busy minds and full schedules. Created by Fabulous Pharmacist, Laura Dowling, this supplement is designed to help you truly switch off, support relaxation, recovery and quality sleep – meaning that you can recharge properly and wake up feeling refreshed, not groggy. 

 

For a multi-wellness boost: Sisterly The Elevator  

Described as the ‘smarter way to supplement,’ each one-daily sachet contains 23 nutrients that support bone health, skin, hair and nails, strengthen immunity, boost energy and metabolism and balance hormones! The science backs up the hype too, with 96% of women claiming to feel generally healthier after 3 months of use.*** 

 

For glowing, plump skin: Supplements Made Simple Marine Collagen PLUS with Vitamin C  

In the beauty industry, you’re never more than a stone's throw away from a new collagen supplement, but this doctor developed formula stands out for containing science-backed hydrolysed marine collagen and combining it with vitamin C for added collagen matrix support and supercharged glow boosting properties.  

 

Sources 

*theliberal.ie 

**giiresearch.com 

*** Results based on a survey of 50 women over a 3-month period.