What Supplements Should I Take Daily? A Doctor's Simple Guide

“What supplements should I take every day?” If you’ve ever stood frozen in the vitamin aisle, surrounded by colorful bottles promising better sleep, stronger immunity, or glowing skin, you’re not alone. With so many options (and so many bold claims), figuring out what your body actually needs can feel like trying to solve a riddle with no clear answer.

The truth? Not everyone needs the same daily vitamins. The right supplements for you depend on your age, diet, lifestyle, and health conditions. While some people genuinely benefit from adding specific nutrients to their routine, others are simply throwing money at pills that do nothing. So, how do you tell the difference? That’s exactly what this guide is here to help you figure out.

We’ll cut through the confusion with evidence-based recommendations for daily supplements. You’ll learn about eight of the most commonly beneficial options, how to choose high-quality products, and what your body might need based on your life stage. Plus, we’ll show you how to tell if your supplements are actually doing their job—so you can invest wisely in your health.

Understanding Daily Supplement Needs

It’s no surprise that supplements have earned a permanent spot in many American medicine cabinets. In fact, about 59 million Americans take some form of vitamins or supplements regularly, spending an average of $405 a year. Globally, the supplement industry topped $140 billion in 2023, with Americans contributing around $35 billion of that total. Clearly, we’re all searching for ways to fill the gaps in our health routines.

What Are Supplements, and Why Do People Take Them?

Supplements come in all shapes and forms: tablets, capsules, gummies, powders, even bars and drinks. Inside those bottles and packets, you’ll find ingredients like vitamins, minerals, herbs, botanical compounds, amino acids, and probiotics. People take them for all sorts of reasons: from boosting energy to supporting immunity to just getting some “nutritional insurance” when their diet isn’t perfect.

Research shows that about half of all American adults take a multivitamin or another supplement regularly. That number jumps to 70% for adults over 65. For many, supplements feel like a simple way to stay on top of health, especially when life gets too busy for carefully balanced meals every day.

Some of the most common reasons people add supplements to their routine include:

Filling nutritional gaps in an otherwise decent diet

Supporting bone health (like calcium and vitamin D)

Reducing birth defect risks (thanks to folic acid)

Promoting heart health (through omega-3 fatty acids)

Boosting digestion and immunity (with probiotics)

Can a Healthy Diet Cover All Your Nutritional Needs?

In most cases, the answer is yes, especially if you’re generally healthy. Experts consistently stress that supplements are not a substitute for a balanced, varied diet. In fact, the word “supplement” itself implies these products are meant to add to your diet, not replace real food.

That’s because vitamins and minerals from whole foods are typically more potent and better absorbed than their supplement counterparts. Plus, food delivers a variety of bioactive compounds and dietary fiber that supplements just can’t replicate. Every time you eat a nutrient-dense meal, you're getting a complex package of carotenoids, flavonoids, antioxidants, and other beneficial compounds that rarely come bundled together in a pill.

As one expert puts it: “It’s possible to get all the nutrients you need by eating a variety of healthy foods, so you don’t have to take a supplement.” That said, supplements can still play a useful role when your diet falls short or when your body needs extra support.

When Daily Supplements Become Necessary

A well-balanced diet should always be your first source of essential nutrients, but sometimes, even the best diet isn’t enough. In certain situations, supplements are necessary. Healthcare providers often recommend them for people who:

Have a diagnosed nutrient deficiency, confirmed by blood tests.

Are pregnant or breastfeeding, especially needing folic acid and prenatal vitamins.

Follow a restricted diet, like veganism, which requires vitamin B12.

Have health conditions that affect nutrient absorption, such as Crohn’s disease, celiac disease, or ulcerative colitis.

Are older adults, whose bodies produce less stomach acid, making it harder to absorb vitamin B12

Get limited sun exposure, increasing the risk of vitamin D deficiency

Take medications that interfere with nutrient absorption.

Are housebound or eat a limited variety of foods.

Even then, it’s essential to consult your doctor before adding supplements to your routine. It’s also important to know that supplements are regulated by the FDA as a category of food, not medicine. This means they don’t go through the same strict testing as prescription drugs, so paying attention to product quality, sourcing, and third-party certifications is key to staying safe.

8 Supplements You May Need Daily

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Even with a well-rounded diet, some nutrients are harder to get in sufficient amounts, especially depending on your age, lifestyle, or specific health needs. These eight supplements are among the most commonly recommended to help fill those gaps and support overall health:

Vitamin D – For Bone Strength and Immune Health

Vitamin D plays a critical role in helping your body absorb calcium and phosphate, which are essential for healthy bones, teeth, and muscles. A deficiency can lead to bone disorders like rickets in children or soft, weakened bones in adults.

Most people should consider 10 micrograms (400 IU) of vitamin D daily during autumn and winter when sun exposure is low. If you have darker skin, spend little time outdoors, or are housebound, you may need it year-round. Vitamin D also supports your immune system and may benefit brain health.

Vitamin B12 – A Must for Vegans and Older Adults

Vitamin B12 is key for red blood cell production, nerve function, and DNA synthesis. Without enough B12, you risk anemia and nerve damage. Since B12 is naturally found in animal products, vegans need to supplement.

Adults over 50 often need B12 too, as stomach acid production decreases with age, making absorption harder. To stay covered, vegans should aim for 10 micrograms daily or a weekly dose of 2,000 micrograms via supplements or fortified foods.

Iron – For Energy and Oxygen Flow

Iron is essential for carrying oxygen through your bloodstream and fueling muscle and energy production. Adult men generally need 8.7mg per day, while menstruating women require about 14.8mg.

Athletes—especially those who sweat heavily—may need extra iron to maintain performance and prevent fatigue. Heme iron from animal sources is easier for your body to absorb than the non-heme iron from plants.

Magnesium – For Muscles, Nerves, and More

Magnesium powers over 300 biochemical reactions in your body, including those responsible for muscle function, nerve transmission, blood sugar control, and blood pressure. Despite its importance, about half of Americans don’t get enough.

The recommended daily amount is 320mg for women and 420mg for men. You’ll find magnesium in foods like leafy greens, nuts, seeds, whole grains, and legumes, but if you’re supplementing, magnesium citrate is typically absorbed better than magnesium oxide.

Omega-3 Fatty Acids – For Heart and Brain Health

Omega-3s (specifically EPA and DHA found in fish oil) support heart health, brain function, and reduce inflammation. They help lower triglycerides, improve circulation, reduce blood clot risks, and support a steady heart rhythm.

Research shows that pure EPA supplements (like the prescription Vascepa) can reduce cardiovascular events in high-risk individuals. Omega-3s may also boost memory for those with mild cognitive impairment, though evidence is less clear for advanced dementia like Alzheimer’s.

Folic Acid – Essential for Women of Childbearing Age

Folic acid (vitamin B9) is crucial for cell growth and early fetal development. Every woman who could become pregnant should take 400 micrograms daily to help prevent neural tube defects, which occur in the first few weeks of pregnancy, often before a woman even knows she’s pregnant.

For women with a history of pregnancy affected by neural tube defects, the dose jumps to 4,000 micrograms daily. Starting folic acid before conception can reduce the risk of these defects by up to 70%.

Calcium – For Strong Bones and Healthy Aging

Calcium keeps your bones and teeth strong while also supporting muscle contractions, heart function, and nerve signaling. Adults typically need 1,000 to 1,200mg daily, with higher amounts recommended for women over 51 and men over 70.

Since calcium absorption declines with age, supplements can help, especially in older adults. Calcium carbonate and calcium citrate are common forms—citrate is easier to absorb and can be taken without food.

Probiotics – For Gut and Immune Support

Probiotics are beneficial bacteria that help balance your gut microbiome, which plays a big role in digestion, immunity, and even mental health. They can improve gut barrier function, help fend off harmful microbes, and boost immune response.

Common probiotic strains include Lactobacillus (like L. acidophilus and L. rhamnosus) and Bifidobacterium species, and may help with irritable bowel syndrome, lactose intolerance, gastrointestinal infections, and inflammatory bowel conditions. You can find probiotics in supplements, but also in fermented foods like yogurt, kefir, sauerkraut, and kombucha.

How to Choose the Right Supplements

Selecting high-quality supplements requires more than picking random bottles off a store shelf. Unlike prescription medications, supplements are regulated as food products in the U.S., which means they face less stringent oversight. This makes it essential for consumers to choose wisely to ensure safety and effectiveness.

Look for Third-Party Testing and Certifications

One of the most reliable ways to verify supplement quality is by checking for third-party testing. Certifications from independent organizations confirm that what’s listed on the label is actually in the product, and nothing more.

Reputable third-party certification programs include:

NSF International

U.S. Pharmacopeia (USP)

Consumer Lab

These certifications verify purity, potency, and that products are free from harmful contaminants. For athletes, NSF Certified for Sport® goes a step further by screening for nearly 300 substances banned by major sports organizations.

When buying supplements online, stick to established, reputable retailers. This minimizes the risk of counterfeit or substandard products.

Chelated vs. Non-Chelated Minerals

Some supplements come in chelated forms, meaning the minerals are bound to amino acids or organic compounds to enhance absorption. For example:

Chelated zinc is absorbed about 11% more efficiently than its non-chelated counterpart.

Magnesium glycerophosphate (a chelated form) raises blood magnesium levels more effectively than magnesium oxide.

Chelated minerals can be particularly beneficial for older adults, whose lower stomach acid production can impair nutrient absorption. However, these versions often cost more. For most healthy individuals with a balanced diet, standard non-chelated minerals are usually sufficient.

Watch Out for Fillers and Mega-Doses

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Some supplements contain fillers, or substances added during manufacturing that provide no nutritional value. Common fillers to avoid include:

Magnesium stearate: May inhibit nutrient absorption.

Titanium dioxide: Banned in EU food products since 2022 due to safety concerns.

Hydrogenated oils: Linked to increased heart disease risk.

Additionally, be cautious of mega-doses. Excessive intake of certain nutrients can be harmful, especially fat-soluble vitamins like A, E, and K, which accumulate in the body. High doses of minerals like iron and selenium can also pose risks.

To stay safe, avoid exceeding the Tolerable Upper Intake Levels (ULs) for vitamins and minerals unless advised by a healthcare professional.

Pro Tip: Supplements are designed to support—not replace—a nutritious, balanced diet. Always consult your doctor before starting any supplement routine, particularly if you have health conditions or take medications.

Special Considerations by Life Stage or Diet

Supplement needs aren’t one-size-fits-all. Age, dietary preferences, and lifestyle factors all influence which nutrients your body might need more of. Tailoring your supplement intake to these unique factors can help maintain optimal health throughout life.

Pregnancy and Prenatal Nutrition

Pregnancy places special demands on the body, making targeted supplementation essential for both mother and baby. Folic acid is one of the most critical nutrients during this time. Health experts recommend that women who are pregnant or planning to become pregnant take 400 micrograms of folic acid daily starting before conception and continuing through the first trimester. This helps reduce the risk of neural tube defects, serious birth defects of the brain and spine.

Women with higher risk factors may need a larger dose of up to 5 milligrams daily under medical supervision. Other than folic acid, vitamin D is vital for supporting maternal health and fetal bone development, with a general recommendation of 10 micrograms daily. Pregnant women also need more iron—about 27 milligrams per day—to support increased blood volume and supply oxygen to the developing baby.

Vegan and Vegetarian Diets

For those following a plant-based diet, supplements can help fill in nutritional gaps that are harder to cover through food alone. Vitamin B12 is the most important supplement for vegans, as it is not naturally found in plant foods. Adults should aim for 2.4 micrograms of B12 daily, either through supplements or fortified products. Other nutrients that often require attention for vegans and vegetarians include:

Calcium: Aim for 1,000 mg daily through fortified plant milks, cereals, or supplements

Vitamin D: Especially important in the winter months when sunlight exposure is low

Iodine: Supplementation of around 150 micrograms daily can support thyroid health

Iron and Zinc: Plant-based sources of these minerals are less bioavailable, meaning your body absorbs less, so supplementation may be beneficial.

Older Adults and Housebound Individuals

As we age, the body’s ability to absorb certain nutrients decreases, which can lead to deficiencies even with a balanced diet. Adults over 60 are often advised to take vitamin D supplements (10–20 micrograms daily) to support bone health and reduce the risk of falls.

Calcium needs also increase with age, with 1,200 mg daily recommended for women over 51 and men over 70 to help maintain bone density. Additionally, vitamin B12 absorption declines as stomach acid production diminishes, making B12 supplements advisable for many older adults.

Certain medications, like metformin (used for diabetes) and proton pump inhibitors (used for acid reflux), can further reduce B12 absorption, increasing the need for supplementation.

Athletes and Active Lifestyles

If you live an active or athletic lifestyle, your nutritional needs may be higher than average, especially for key vitamins and minerals that support energy production and muscle function.

For example:

Iron: Athletes, particularly women, can lose significant amounts of iron through sweat. Studies show that up to 52% of female athletes may experience iron deficiency.

Vitamin D: Supports muscle performance and bone strength, crucial for injury prevention.

B Vitamins: Help convert food into energy during physical activity.

Magnesium: Can help prevent muscle cramps and support recovery after high-intensity workouts.

Creatine: Supplementing with creatine can improve muscle strength and increase lean muscle mass when paired with strength training.

Tailoring your supplements to your specific life stage, diet, and activity level ensures you’re getting the nutrients your body actually needs, without unnecessary extras. Always consult with a healthcare professional before starting any new supplement routine to address your personal health needs safely.

How to Know If Your Supplements Are Working

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Taking supplements is only beneficial if they’re actually helping you, but how do you know? Tracking both your body’s responses and using objective measures can help you determine if your supplements are doing their job or if adjustments are needed.

Signs Your Supplements Are Working

Start by paying attention to changes that align with the supplement’s intended benefit. For example:

Vitamin D and calcium may improve bone health and reduce joint discomfort.

Magnesium could ease muscle cramps or occasional constipation.

Probiotics might enhance digestion and reduce bloating.

Beyond these specific effects, look for broader improvements such as:

Higher energy levels

Better sleep quality

Improved mood and mental clarity

Enhanced physical performance

Fewer digestive issues

Over time, you might also notice more gradual shifts, like improved blood test results, reduced reliance on certain medications, or an overall sense of well-being. Just keep in mind that perceived improvements can sometimes be influenced by the placebo effect, so objective tracking matters too.

When to Get Blood Tests or Consult a Doctor

If you’re supplementing to address a known deficiency or health concern, blood tests can confirm whether your levels are improving. For example:

Vitamin D: Measured via a 25-hydroxy vitamin D blood test.

Vitamin B12: Checked through serum B12 or methylmalonic acid tests.

Many nutrient deficiencies can be identified with simple blood tests, including convenient home testing kits reviewed by healthcare professionals, often with results in just a few days.

Additionally, if you’re taking supplements long-term or in high doses, ask your doctor to monitor your kidney and liver function (tests like AST, ALT, creatinine, and GFR). These organs process supplements, and ongoing use can impact their health.

Track Changes in Energy, Digestion, and Sleep

Your sleep patterns, digestion, and energy levels can all provide clues about your nutritional status:

Poor sleep quality has been linked to vitamin D deficiency, leading to insomnia or daytime fatigue.

Digestive enzymes and probiotics may reduce bloating and discomfort.

Consistent supplementation may improve stamina, focus, or appetite regulation.

To assess whether a supplement is truly helping, give it time—often several weeks—while maintaining consistent habits with diet, exercise, and sleep. This consistency makes it easier to attribute any improvements to the supplements rather than other lifestyle factors.

Conclusion

Navigating the world of supplements doesn’t have to be overwhelming. We’ve covered eight key supplements that may benefit your daily routine depending on your age, diet, and health needs—like vitamin D for bone health, B12 for vegans and older adults, and essentials like iron, magnesium, omega-3s, folic acid, calcium, and probiotics.

When choosing supplements, quality matters. Always look for third-party certifications, such as NSF International or USP, to ensure product safety and label accuracy. Understanding absorption differences, like chelated versus non-chelated minerals, can also help you make smarter choices.

Your supplement needs will naturally shift with life stages. Pregnancy, vegan diets, aging, and active lifestyles all come with unique nutritional demands. To gauge whether your supplements are effective, track both how you feel—like improved energy, digestion, or sleep—and verify with periodic blood tests when necessary.

Ultimately, supplements are meant to support, not replace, a balanced diet. Most people can meet their nutritional needs through food, but supplements can be valuable in specific cases, like diagnosed deficiencies or dietary restrictions.

Before starting any new supplements, consult with your healthcare provider to ensure they’re safe and appropriate for your situation. With the right approach, supplements can become a thoughtful part of your overall wellness strategy.

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