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Essentials

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What counts as an essentials supplement?

Essentials are the everyday basics rather than the performance specialities: multivitamins, vitamin D, fish oil, magnesium, vitamin C, zinc and iron. These are the products people take to cover gaps in an ordinary diet, not to change how a training session feels.

The sensible framing is that supplements fill gaps rather than replace food. The Australian Dietary Guidelines put whole foods first for good reason, and most healthy adults eating a varied diet do not need a long list of products. Where supplements earn their place is for a known shortfall, such as vitamin D through a Melbourne winter, iron for someone with heavy periods, or B12 on a vegan diet.

Why shop essentials at Supplement Mart?

  • 203 everyday essentials in stock, across tablets, capsules, powders and liquids
  • 58 stores nationwide, with click and collect available
  • Free shipping Australia-wide on orders over $150, with no surcharges
  • East and west coast dispatch on orders placed before 2pm on weekdays
  • Supplement Mart Rewards, earning points on every dollar spent
  • An in-house nutritionist you can actually ask a question

How they are usually used

Most are taken once daily with food, which helps absorption for the fat soluble vitamins A, D, E and K. Iron is the notable exception, absorbing better away from tea, coffee and calcium. Supplements are not a substitute for medical advice. If you are pregnant or breastfeeding, take prescription medication, or are managing a health condition, check with your doctor or pharmacist before starting something new.

Frequently asked questions

Do I actually need a multivitamin?

Many healthy adults eating a varied diet do not. A multivitamin is cheap insurance against small gaps rather than a requirement, and it is a poor substitute for food. Where it genuinely helps is restricted diets, shift work with irregular eating, or periods when your diet slips.

Can I take too much of a vitamin?

Yes, particularly the fat soluble ones. Vitamins A, D, E and K are stored in the body rather than flushed out, so excess accumulates. The Nutrient Reference Values publish upper levels for this reason. Water soluble vitamins such as C and the B group are more forgiving, though very high doses still cause problems.

Should I take supplements with food?

Generally yes. Fat soluble vitamins absorb better with a meal containing some fat, and taking tablets with food reduces stomach upset. Iron is the main exception, as it absorbs better on an empty stomach and is blocked by tea, coffee and calcium.

Is it better to get nutrients from food?

Yes, where you can. Whole foods supply fibre and a range of compounds that a tablet does not, and the Australian Dietary Guidelines are built on that principle. Supplements are for covering a specific shortfall rather than for replacing the five food groups.

How do I know if I am deficient?

A blood test through your doctor, rather than guesswork from symptoms. Fatigue, which is what sends most people to this aisle, has many possible causes and taking a supplement on spec can mask something worth investigating. Iron in particular should be tested rather than assumed, since too much is harmful.

Sources

Last reviewed: 10 October 2026