What are the best dietary supplements to take?

Dietary supplements can help address nutrient shortfalls and support specific health goals when used alongside a balanced diet and lifestyle. Evidence supports targeted supplementation for common needs such as bone health, cognitive function, immune resilience, and athletic recovery. The following overview summarizes widely studied options, considerations for quality and dosing, and practical guidance for safer use.

Core supplements with strong evidence

Vitamin D: Important for bone mineralization, immune function and muscle performance. Supplementation is often recommended when blood levels are low or when sun exposure is limited. Vitamin D3 (cholecalciferol) is the most commonly studied form for efficacy.

Omega‑3 fatty acids (DHA/EPA): These long‑chain polyunsaturated fats support cardiovascular and brain health and modulate inflammation. Many trials use marine‑derived EPA/DHA; vegetarians may consider algal sources for DHA.

Magnesium: A cofactor in hundreds of enzymatic reactions, magnesium supports energy metabolism, nerve function and sleep. Forms such as magnesium citrate and glycinate are often used for better tolerability.

B‑vitamins and B12: B‑complex vitamins play key roles in energy production and nervous system health. Vitamin B12 (methylcobalamin or cyanocobalamin) is essential for people on strict plant‑based diets or with absorption issues.

Targeted supplements for specific needs

Iron: Use based on laboratory assessment; excess iron can be harmful, so supplementation should be individualized. Probiotics: Certain strains have evidence for improving gut symptoms and supporting microbiome balance, but benefits are strain‑ and condition‑specific.

CoQ10 and creatine: CoQ10 has evidence for mitochondrial and cardiovascular support in select populations; creatine is among the most reliable supplements for improving strength and recovery in resistance training.

Herbal and adaptogenic options

Herbal supplements such as turmeric (curcumin), ashwagandha and ginseng have growing clinical data for inflammation, stress resilience and fatigue. Standardized extracts with quantified active constituents provide more consistent dosing, and potential herb–drug interactions should be checked before use.

Quality, safety and timing

Choose products that disclose ingredient forms and amounts, use third‑party testing where available, and comply with regional regulatory guidance. Be mindful of bioavailability—vitamin D is better absorbed with dietary fat, while water‑soluble B vitamins are often taken with food. Avoid megadoses unless supervised by a clinician and monitor relevant blood markers for long‑term supplementation.

Conclusion