Which dietary supplements should you take every day?

Daily dietary supplements can help fill nutrient gaps that persist despite a balanced diet, but which ones to take depends on age, diet, health status and lifestyle. Evidence-based guidance typically prioritizes a few core supplements that address common shortfalls and have well-documented roles in physiology. This article summarizes those options and highlights safety considerations so you can make informed choices aligned with EFSA guidance and clinical practice.

A basic starting point for many adults is a broad-spectrum multivitamin. Multivitamins provide low-to-moderate amounts of essential vitamins and minerals and can reduce the risk of subclinical deficiencies when dietary intake is inconsistent. They are especially useful for individuals with restricted diets, older adults with reduced absorption, and people whose food variety is limited by lifestyle or medical reasons.

Vitamin D is among the most commonly recommended daily supplements in temperate regions. Its role in bone health, immune function and muscle performance is supported by large bodies of evidence, and endogenous synthesis varies with latitude, season and sun exposure. Routine supplementation of vitamin D is often advised when sun exposure is limited; dosing should be guided by serum 25(OH)D measurements where possible.

Magnesium and other minerals rank highly for daily consideration. Magnesium participates in hundreds of enzymatic reactions related to energy production, nerve function and muscle relaxation. Many diets fall short of recommended magnesium intake, so a bioavailable form (for example, magnesium glycinate or citrate) is commonly used. Trace minerals such as zinc and selenium are important for immune competence and antioxidant defenses but should be dosed carefully to avoid excess.

Omega-3 fatty acids (EPA and DHA) are another daily option with consistent evidence for cardiovascular and neurological support. For individuals who consume little oily fish, a daily omega-3 supplement can help achieve recommended intakes of long-chain polyunsaturated fats that support membrane health and inflammatory balance.

Beyond these core options, targeted supplements can address specific goals: iron for confirmed iron-deficiency anemia, B12 for people following vegan diets or with absorption issues, or calcium coupled with vitamin D and vitamin K2 for bone maintenance in older adults. Before adding therapeutic doses of any nutrient, a clinician-directed assessment including blood tests helps match supplementation to demonstrated need.

Safety and interactions are important. Fat-soluble vitamins (A, D, E, K) can accumulate, and minerals can compete for absorption when taken together. Reported benefits are dose-dependent and context-specific; follow established upper intake levels and consult healthcare professionals if you take medications or have chronic conditions. For further reading on nutrient specifics and myths, consult the review of vitamin C myths and benefits and the analysis of top anti-aging supplements.

For a concise, evidence-based overview tailored to daily choices, see this guide on which dietary supplements to take every day. A related detailed discussion is also available in a published summary at the Telegraph overview.

In summary, consider a multivitamin, vitamin D, magnesium and omega-3s as commonly useful daily supplements, then personalize additions based on laboratory testing and clinical advice. Supplements are adjuncts to a nutrient-rich diet, regular activity and adequate sleep; they work best when integrated into an overall lifestyle strategy rather than used as standalone fixes.