When you browse various grocery stores or pharmacies, you’ll notice a wide variety of supplements available. It might seem like everyone you know is taking one supplement or another.
In some situations, supplements might not be needed, or they could act as a backup plan for people worried they’re not getting all the nutrients they need. However, there’s also a lot of research supporting the use of various common supplements when they’re needed for medical reasons.
But, figuring out which supplement to choose can be confusing. Keep reading to learn about the top 11 supplements that you might want to think about.
11 Common Supplements
- Multivitamins:
Multivitamins are popular, but not everyone needs them. They’re recommended for pregnant or breastfeeding people, those with limited diets, or conditions like Crohn’s or celiac disease. While some use them to prevent sickness, research doesn’t fully back this up. Eating a balanced diet is best, but multivitamins might help fill gaps for some.
- Omega-3s:
Omega-3 fatty acids, found in fish and supplements, have many health benefits. They can lower the risk of heart disease, diabetes, and more. Some studies show they’re good for the gut and brain too.
- Protein Powder:
Protein powder can be handy if you struggle to get enough protein from food, like athletes or older adults. It’s especially useful after exercise to help muscles grow.
- Vitamin C:
Vitamin C is in fruits and veggies and helps the immune system, heart, and brain. While food is best, supplements can boost your levels and help fight inflammation and infections.
- Vitamin D:
Most people need a supplement for vitamin D, important for bones and the immune system. It’s hard to get enough from food alone, especially if you don’t get much sun.
- Magnesium:
Magnesium is in foods like nuts and seeds but many don’t get enough. Supplements can help with energy, muscle function, and mood.
- Probiotics:
Probiotics are good bacteria that may help with gut issues like IBD. They’re in foods like yogurt and also come in supplements.
- Curcumin:
Curcumin, found in turmeric, fights inflammation and may prevent diseases like heart disease and cancer. Supplements with black pepper help absorption.
- CoQ10:
CoQ10 is vital for energy and heart health. Supplements can help if you don’t get enough from foods like meat and fish.
- Vitamin B12:
Vitamin B12 is important for energy and nerve health, mainly found in animal products. Vegans may need supplements.
- Zinc:
Zinc supports the immune system and wound healing. It’s in many foods but a supplement might be needed if your diet lacks variety.
Before starting any supplements, get your blood checked for deficiencies and talk to your doctor, especially if you have health issues.
Reasons You Might Need a Dietary Supplement
- Identified Deficiency:
If you’re worried about not getting enough nutrients, it’s wise to get a blood test to check. If it shows you lack certain nutrients like vitamin B6, iron, or vitamin D, a supplement might help.
- Vitamin B6:
Low vitamin B6 can lead to issues like tiredness, skin problems, and weak immunity. If you don’t get enough food, a supplement can help.
- Iron:
Without enough iron, you might feel tired and weak due to low red blood cells. Women often lack iron due to heavy periods or pregnancy. A supplement can boost iron levels and help with anemia.
- Vitamin D:
Not getting enough sunlight can lead to low vitamin D levels, which can affect your bones and immune system. Supplements can help maintain healthy levels.
- At Risk for Deficiency:
Certain health conditions or medications can make you prone to specific nutrient deficiencies. Regular blood tests can track your nutrient levels.
- Following a Vegan Diet:
Vegans might lack nutrients found mostly in animal products, like calcium and vitamin B12. Supplements can fill these gaps.
- Low Protein Intake:
If you don’t eat much protein, you might feel weak and sickly. Protein powders can help you get more protein, which is vital for growth and immunity.
- Muscle Gain:
To build muscle, you need extra protein and certain supplements like creatine and BCAAs. They help with strength and muscle growth.
- Pregnant or Planning Pregnancy:
Prenatal vitamins ensure you get enough nutrients for a healthy pregnancy. They contain important vitamins like folate and iron.
- Boosting Immunity:
Certain vitamins and minerals, like vitamin C, zinc, and elderberry, can support your immune system. Supplements can help if you’re prone to infections.
- Older Adult:
As you age, you might need more vitamins and minerals. Reduced sunlight absorption and appetite can lead to deficiencies, so supplements can help fill those gaps.
Benefits
Most of the time, you can get all the nutrients you need from eating a healthy diet. But sometimes, supplements can give you extra nutrients if your diet is missing something or if you have certain health problems like cancer, diabetes, or chronic diarrhea that cause a lack of nutrients. For instance, if you’re a runner and follow a plant-based diet, supplements can help you get nutrients that are harder to get from plants.
Multivitamin/mineral supplements usually have all the tiny nutrients your body needs. They’re usually safe because they only have small amounts of each nutrient.
Individual nutrients, like iron or vitamin B3 (niacin), can be taken as supplements in higher doses. They can help fix a deficiency, like low iron levels, or lower the risk of a health problem, like high blood pressure.
For example, taking a lot of vitamin B3 might raise your “good” cholesterol, while folic acid can help lower the risk of a birth defect called spina bifida. Antioxidants like vitamin C and vitamin E might make chemotherapy drugs less harmful to the body, so patients can handle higher doses of chemo. Turmeric supplements can be good for people with inflammation-related issues.
If you eat well and exercise, you usually don’t need supplements unless a doctor tells you that you’re lacking something. For women, there are specific vitamin formulas for different stages of life, like when you’re having babies or going through menopause. Using supplements the right way can help you avoid side effects and problems from taking too much.