What Supplements Should I Be Taking?

The Benefits of Taking Supplements

Supplements can provide a wide range of health benefits when taken correctly and appropriately for your needs. Here are some of the top benefits of taking supplements:

Improve overall health and wellbeing - Supplements can help fill nutrient gaps in your diet and ensure you're getting proper amounts of vitamins, minerals and other compounds vital for good health. This can boost energy, strengthen immunity, support healthy aging and more.

Prevent nutrient deficiencies - Many people don't get enough of certain nutrients like calcium, vitamin D, iron, and omega-3s in their regular diet. Targeted supplementation can prevent deficiencies of these and other nutrients.

Support specific health goals - Certain supplements are beneficial for particular health goals. For example, calcium and vitamin D promote strong bones, omega-3s support heart health, probiotics aid digestion, and vitamin C boosts immunity. Taking supplements for your needs and goals allows you to proactively support areas of health.

Enhance diet and nutrition - Dietary supplements can complement a healthy well-rounded diet. Things like protein powder, meal replacement shakes, fiber and digestive enzymes allow you to enhance your existing diet and nutrition regimen.

Convenience and flexibility - It's not always possible to get all your necessary nutrients from food alone. Supplements provide an efficient and flexible way to fill nutrition gaps and get key compounds that may be lacking in your diet or lifestyle.

The right combination of dietary supplements tailored to your individual nutrition needs and goals can provide a wide range of health and wellness benefits.

 

Signs You May Need Supplements

Even if you try to eat a balanced diet, there are many reasons you may need to supplement with vitamins, minerals, or other nutrients. Here are some signs you should consider taking supplements:

Poor diet or restricted eating - If your diet lacks variety or you avoid certain food groups, you may be missing key nutrients. For example, vegetarians/vegans often need iron, vitamin B12, calcium, and zinc supplements. People with food intolerances like gluten, dairy, etc. can also become deficient in some nutrients.

Digestive issues - Conditions like acid reflux, IBS, Crohn's disease, ulcerative colitis, and celiac can impair nutrient absorption. Supplements can help compensate for deficits caused by malabsorption.

Chronic health conditions - Many diseases increase nutritional needs. For instance, osteoporosis requires extra calcium and vitamin D. Diabetes may need chromium and magnesium to improve insulin sensitivity. Thyroid disorders can deplete iodine. Supplements target specific needs.

Medications that deplete nutrients - Some prescription drugs like birth control pills, diuretics, antacids, cholesterol drugs, and laxatives can reduce levels of key nutrients like potassium, magnesium, calcium, iron, folate, and zinc. Supplements can replenish what medications remove.

If your health, medications, or diet make it hard to get enough nutrients, taking supplements can help fill nutritional gaps. Our supplement quiz can help determine which ones may be right for you.

 

Most Common Nutrient Deficiencies

Even if you eat a balanced diet, many people have trouble getting all the vitamins and minerals their bodies need. Some of the most widespread nutrient shortfalls include:

 

Vitamin D

Known as the "sunshine vitamin," vitamin D helps regulate calcium absorption and is key for bone health. However, up to 42% of Americans are deficient in vitamin D, often owing to inadequate sun exposure, living in northern latitudes, having darker skin, and other factors. Taking a daily vitamin D supplement can help ensure you meet your needs.

Iron

Iron carries oxygen in the blood to cells throughout the body. Low iron levels lead to anemia and symptoms like fatigue, weakness, and shortness of breath. Iron deficiency is common in women of childbearing age due to menstruation. Iron is also poorly absorbed from plant sources, so vegetarians may require supplementation.

Magnesium

Magnesium participates in over 300 enzymatic reactions in the body. Deficiency can cause muscle cramps, headaches, fatigue, and bone loss. Due to mineral depletion of soils, many foods today are lower in magnesium. Supplements can help prevent insufficiency.

Vitamin B12

Critical for red blood cell formation and neurological function, vitamin B12 is naturally found only in animal foods. Deficiency is widespread, especially in older adults who have less stomach acid to liberate B12 from foods. Vegans must supplement with B12 to avoid deficiency.

Calcium

More than 99% of calcium in the body resides in bones and teeth, where it supports their structure and strength. Inadequate calcium over time can lead to osteopenia and osteoporosis. Many turn to supplements to help meet calcium needs.

Getting enough of these key vitamins and minerals each day is important for overall health. A high-quality multivitamin can help fill common gaps that diet alone may not satisfy.

Key Supplements Everyone Should Consider

Taking the right supplements can help fill nutrient gaps in your diet and support optimal health. Here are some of the most important supplements that many people can benefit from:

Multivitamin

A daily multivitamin provides a nutritional insurance policy by covering any gaps in your diet. Multivitamins supply key micronutrients like vitamins B12, D, and folate that many people don't get enough of from food alone. Look for a high-quality multivitamin made by a reputable brand that contains 100% of the Daily Value for most vitamins and minerals.

Vitamin D

Known as the "sunshine vitamin," vitamin D helps regulate calcium absorption for bone health and supports immune function. However, up to 41.6% of American adults may be deficient in this critical nutrient since it's challenging to obtain enough vitamin D from dietary sources alone. Supplementing with 1000-4000 IU of vitamin D per day can help maintain healthy blood levels.

Omega-3 Fish Oil

Omega-3s like EPA and DHA found in fish oil provide important anti-inflammatory effects that support heart, brain, eye, and joint health. But many people don't eat fatty fish like salmon and mackerel often enough to reap the benefits of omega-3s. Taking a fish oil supplement containing 1000-2000 mg of combined EPA/DHA daily can help increase intake of these healthy fats.

Introducing Our Supplement Quiz

Our comprehensive supplement quiz asks simple questions about your health, lifestyle, and goals in order to provide customized supplement recommendations tailored to your individual needs.

The quiz only takes about 2 minutes to complete, and at the end you'll get a personalized report with specific supplement and dosage suggestions.

Rather than wasting money on supplements you may not need, our quiz analyzes your responses to recommend only science-backed products that are likely to benefit you the most based on your unique situation and circumstances.

Take our 2-minute supplement quiz now to discover the best vitamins, minerals, herbs, and other specialty supplements to help you look and feel your best!