6 Vitamins and Supplements That Are Actually Worth Taking

If you’re feeling overwhelmed by the sheer number of supplements available on the market, you’re not alone. Between social media ads and the endless options lining drugstore and grocery store shelves, it’s hard to know which ones are actually worth picking up and which ones are just a waste of money. To help clear up the confusion, we spoke with experts.

Vitamin D is a nutrient necessary for essential processes such as calcium absorption, immune function, and the regulation of blood sugar and inflammation. Your body produces vitamin D from sunlight and it is also concentrated in a limited number of foods, such as oily fish.

Why is it worth taking?

Vitamin D deficiency is extremely common. Low vitamin D levels can negatively impact physical and mental health and increase the risk of diseases like osteoporosis and depression.

“The best source of vitamin D is the sun’s UV rays, not food,” said Kristin Kirkpatrick, MS RDN. Health. Unfortunately, living in colder climates and spending most of your time indoors increases your risk of developing a vitamin D deficiency. This is why taking vitamin D supplements is a good idea for many people.

Who is it best for?

Research suggests that taking a maintenance dose of 2,000 IU (50 micrograms) per day is an effective way to reduce the risk of vitamin D deficiency. However, people with vitamin D deficiency often need higher doses.

People who may need to take vitamin D supplements include:

• People with limited exposure to the sun
• Elderly
• People with osteoporosis or low bone density
• Those with darker skin
• People with health conditions that impact vitamin D absorption, such as celiac disease.

Vitamin B12 plays a key role in nerve function, metabolism and red blood cell production. Low vitamin B12 levels can lead to a number of symptoms and health problems, including fatigue, anemia, and neurological symptoms.

Why is it worth taking?

The body’s ability to absorb vitamin B12 declines with age and can be affected by several health conditions, including inflammatory bowel disease (IBD), as well as certain medications, such as blood sugar medications and acid reflux.

Who is it best for?

• Adults over 50
• Vegetarians and vegans
• People with digestive disorders like celiac disease and Crohn’s disease
• Those who take medications that interfere with the absorption of vitamin B12, such as proton pump inhibitors (PPIs) and the diabetes medication metformin.

Benefits

Omega-3 fats support heart health and brain function and help regulate inflammation in the body. The most beneficial forms are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are found primarily in seafood.

Why is it worth taking?

Most people don’t eat enough seafood to maintain healthy levels of EPA and DHA. Additionally, studies show that taking omega-3 supplements can benefit your health in several ways, including reducing risk factors for heart disease, including high blood lipid levels, and improving cognitive health.

“Experts widely recognize the importance of obtaining EPA and DHA from foods and dietary supplements, with supplements often being the most convenient way to increase omega-3 fatty acid levels in the body, especially for those who do not often consume seafood,” said Erin Ogden, RDN. Health.

Who is it best for?

• People who rarely eat seafood
• People with high risk factors for heart disease, such as high triglycerides
• Those who suffer from inflammatory diseases
• People who want to support and protect cognitive health

Magnesium is a mineral essential for blood sugar regulation, muscle contraction, nerve function, maintaining blood pressure and regulating stress. Diets high in ultra-processed foods and low in whole foods fail to provide enough magnesium for optimal health.

Why is it worth taking?

Low magnesium intake is associated with a number of health problems, including high blood pressure, type 2 diabetes, osteoporosis, depression and anxiety.

Magnesium intake is often below recommended levels because many people do not consume enough magnesium-rich foods, such as seeds, beans, and vegetables. Supplements can help maintain optimal levels and can also support healthy blood pressure and blood sugar control, reduced anxiety levels, and more.

Who is it best for?

• People with low dietary magnesium intake
• People with health conditions like type 2 diabetes and high blood pressure
• Those who have high stress levels
• People who are anxious or have difficulty sleeping

Creatine is a compound found naturally in your body and in certain foods. It helps replenish adenosine triphosphate (ATP), the molecule that provides energy for key cellular functions like muscle contraction and nerve activity.

Creatine supplements have been linked to impressive health benefits, such as building muscle and increasing strength.

Why is it worth taking?

“The benefits of creatine go far beyond building muscle,” Kirkpatrick explained. “Research shows that it can support brain function, heart health, mental well-being and bone strength, potentially contributing to overall longevity,” she said.

These benefits may be particularly significant in promoting healthy aging, particularly for women. Studies show that women have up to 80% lower creatine stores in their bodies.

Who is it best for?

• Athletes and those wishing to support strength and muscle growth
• Older adults looking to increase bone strength
• Those who want a natural way to support bone health
• People who follow a plant-based diet, as creatine is primarily concentrated in animal foods.

Iron is necessary for oxygen transport, energy production and the formation of red blood cells. Unfortunately, iron deficiency is the most common nutritional deficiency worldwide, especially among menstruating women. “Even a mild deficiency causes fatigue, hair loss, dizziness and poor endurance,” said functional medicine physician Miranda Naylor. Health.

Why is it worth taking?

Iron supplements are effective in treating low iron levels, but they should only be taken when needed or recommended by a healthcare professional. Excess iron can damage cells when levels become too high in the body.

• People with iron deficiency or anemia
• Those with increased iron needs, such as pregnant people
• People with heavy menstrual cycles
• Those who have difficulty absorbing iron from food