Reviewed by Dr. Janet Ludwig, ACHS Dean of Integrative Health and Nutrition
With countless vitamins and supplements lining store shelves and being promoted on social media, it can feel overwhelming to decide which ones are worth adding to your daily routine. While a balanced diet should provide most of the nutrients you need, supplements can help fill gaps for some individuals. This blog explores five of the best vitamins and supplements to consider based on scientific research and highlights some that might not live up to the hype.
5 Vitamins and Supplements to Consider
- Vitamin D
- Why it’s essential: Vitamin D plays a crucial role in bone health by aiding calcium absorption. It also supports immune function and has been linked to mood regulation.
- Who may need it: Many people, especially those in colder climates or who spend little time outdoors, may be deficient. Studies show that vitamin D deficiency is prevalent, affecting nearly 40% of U.S. adults.1
- Omega-3 Fatty Acids (Fish Oil)
- Why it’s essential: Omega-3s are vital for supporting a healthy heart and brain. Studies have shown they can reduce inflammation, help maintain low triglyceride levels, and support mental health.2
- Who may need it: Those who don’t consume fatty fish like salmon or mackerel on a regular basis may benefit from supplementation.
- Magnesium
- Why it’s essential: Magnesium is involved in over 300 biochemical reactions in the body, including energy production, muscle function, and nerve signaling.
- Who may need it: Individuals with diets low in whole grains, nuts, and leafy greens may benefit from a magnesium supplement. Studies indicate that about half of the U.S. population consumes less than the recommended amount.3
- Probiotics
- Why they’re essential: Probiotics support gut health by maintaining a healthy balance of bacteria in the digestive system. Research suggests they can influence digestion, immunity, and even mood.4
- Who may need it: Probiotics may benefit people experiencing digestive issues, taking antibiotics, or just looking to enhance overall gut health.
- Vitamin B12
- Why it’s essential: B12 plays a critical role in red blood cell production, energy metabolism, and nerve function.
- Who may need it: Vegans, vegetarians, and older adults who may be at a higher risk of deficiency, as B12 is primarily found in animal products.5
4 Vitamins and Supplements to Reassess
- Vitamin C for Colds
- While vitamin C is essential for immune function, studies have shown it may not significantly prevent colds for most people. However, it may slightly reduce the duration and severity of symptoms.6
- Detox Supplements
- The body naturally detoxifies through the liver and kidneys. Many “detox” products lack scientific backing and can even be harmful if they contain laxatives or unregulated herbs.7
- Multivitamins
- While convenient, multivitamins often provide nutrients you may already get from your diet, leading to unnecessary intake. Studies suggest they offer little benefit for preventing any chronic diseases.8
- Weight Loss Supplements
- Many weight loss supplements lack rigorous scientific evidence and may carry risks. A healthy diet and regular exercise remain the gold standard for weight management.9
When considering supplements, focus on addressing specific nutrient deficiencies or health needs and always consult a healthcare provider—especially if pregnant, nursing, managing a chronic condition, or taking medications—to ensure safety and effectiveness. Supplements are meant to complement, not replace, a balanced diet, and individual factors like health conditions, genetics, and lifestyle can influence their impact. By making informed choices and prioritizing evidence-based supplements, you can support your overall health and well-being effectively.
Interested in learning more about dietary supplements and expanding your holistic nutrition education? Enroll in the ACHS Certified Dietary Supplement Professional (CDSP)™ Exam Prep Program. This four-course, self-paced micro-credential covers all aspects of working with dietary supplements and prepares you to sit the National Association of Nutrition Professionals (NANP) Certified Dietary Supplements Professional exam and earn the CDSP™ credential.
Explore Holistic Nutrition programs at ACHS.
Sources:
- Forrest, K. Y., & Stuhldreher, W. L. (2011). Prevalence and correlates of vitamin D deficiency in US adults. Nutrition research (New York, N.Y.), 31(1), 48–54. https://doi.org/10.1016/j.nutres.2010.12.001
- Rodriguez, D., Lavie, C. J., Elagizi, A., & Milani, R. V. (2022). Update on Omega-3 Polyunsaturated Fatty Acids on Cardiovascular Health. Nutrients, 14(23), 5146. https://doi.org/10.3390/nu14235146
- Andrade, J. M., Grandoff, P. G., & Schneider, S. T. (2022). Vitamin D Intake and Factors Associated With Self-Reported Vitamin D Deficiency Among US Adults: A 2021 Cross-Sectional Study. Frontiers in nutrition, 9, 899300. https://doi.org/10.3389/fnut.2022.899300
- Yadav, M. K., Kumari, I., Singh, B., Sharma, K. K., & Tiwari, S. K. (2022). Probiotics, prebiotics and synbiotics: Safe options for next-generation therapeutics. Applied microbiology and biotechnology, 106(2), 505–521. https://doi.org/10.1007/s00253-021-11646-8
- National Institutes of Health. (2024, March 26). Vitamin B12 – Health Professional Fact Sheet. NIH Office of Dietary Supplements. Retrieved January 3, 2025, from https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/
- Hemilä, H., & Chalker, E. (2023). Vitamin C reduces the severity of common colds: a meta-analysis. BMC public health, 23(1), 2468. https://doi.org/10.1186/s12889-023-17229-8
- National Institutes of Health. (2019, September 1). “Detoxes” and “Cleanses”: What You Need To Know. National Center for Complementary and Integrative Health. Retrieved January 3, 2025, from https://www.nccih.nih.gov/health/detoxes-and-cleanses-what-you-need-to-know
- O’Connor, E. A., Evans, C. V., Ivlev, I., Rushkin, M. C., Thomas, R. G., Martin, A., & Lin, J. S. (2021). Vitamin, Mineral, and Multivitamin Supplementation for the Primary Prevention of Cardiovascular Disease and Cancer: A Systematic Evidence Review for the U.S. Preventive Services Task Force. Agency for Healthcare Research and Quality (US).
- Mayo Clinic. (2024, June 18). Dietary supplements for weight loss. Mayo Clinic. Retrieved January 3, 2025, from https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/art-20046409
This content is for educational purposes only and is not intended to be medical advice. It is not intended to treat, diagnose, cure, or prevent disease. This article has not been reviewed by the FDA. Always consult with your primary care physician or naturopathic doctor before making any significant changes to your health and wellness routine.
