How to take supplements well
26 October, 2026Short answer: Most people who eat a well balanced diet do not need supplements. If you do take one, follow the label, tell your doctor or pharmacist what you take, and check before combining supplements with prescription medicines. This guide covers each of those steps.
Who may need a supplement
Healthify, the New Zealand health information service, says most people do not need dietary supplements if they eat a well balanced diet. You may need one if your diet is missing important nutrients, if you take certain medicines, or if a health condition makes it hard to absorb nutrients or raises your need for them.
A supplement adds to food. It does not replace it.
Start with the label
Every NZ Pure Health product has directions on the pack and on its product page. For example, our Green Lipped Mussel says to take one or two capsules daily, or as professionally advised. Do not take more than the label says because you want faster results.
Read the cautions as well. Our products list who should not take them, such as people with a shellfish or milk allergy, and say to speak with a healthcare professional if you are pregnant, breastfeeding, taking prescription medicine or managing a health condition.
Tell your doctor or pharmacist
A University of Otago study of 40 year olds in the Christchurch Health and Development Study found that 36% used a dietary supplement, and 47% of those users also took prescribed medicine. A small number used combinations that could interact. One example the researchers gave is iron, which can stop thyroid medicine being absorbed.
The researchers advised people with questions about medicines or natural health products to talk to their doctor or pharmacist, and encouraged health professionals to ask about supplement use. Bring your supplements, or a list of them, to appointments.
Give it time, and keep a note
Supplements are not quick fixes. Most trials of supplements run for weeks or months, so judge a product over a few months, not a few days. A short note of what you take, the dose and any changes you notice helps you and your pharmacist decide whether it is worth continuing.
If something does not agree with you
Stop taking the product and speak to your doctor or pharmacist. In New Zealand, suspected reactions to supplements and natural health products can be reported to CARM, the Centre for Adverse Reactions Monitoring at the University of Otago, which collects reports for Medsafe. You can also contact our New Zealand support team.
Common questions
Can I take several supplements together?
Many people do, but ingredients can overlap and some interact with medicines. Ask your pharmacist to look over your full list.
Should I stop a supplement before an operation?
Tell your surgeon and anaesthetist about everything you take. They will advise you.
Are supplements safe for children?
Only if the product is made for them or a healthcare professional has advised it. Check the label for the age range.
Can I take supplements if I am pregnant or breastfeeding?
Many of our product labels advise speaking to a healthcare professional first. Please follow that advice.
Sources
- Healthify. Dietary supplement topics. healthify.nz
- Otago Daily Times, 18 August 2022. Alert over combining supplements, medication (reporting University of Otago research led by Dr Geri McLeod). odt.co.nz
- Medsafe. Dietary supplements. medsafe.govt.nz
- Medsafe. Safety notice on a supplement and CARM reporting, 27 November 2018. medsafe.govt.nz
Written by Liz Lawton. Last updated 26 October 2026. This article is general information and is not medical advice.
