Doesn’t it seem that more people than ever are taking some kind of vitamin or supplement? It’s not just your imagination. Almost 60% of American adults use at least 1 dietary supplement.
That adds up to a big chunk of change. In 2021, Americans spent close to $50 billion on vitamins and dietary supplements. But did they get their money’s worth? Unfortunately, a lot of the time the answer is no.
We asked experts for 5 supplements they think are worth buying — and 5 they think you should leave on the shelves. Remember, though, what supplements you choose depends on your own health and health goals. You should always talk to your doctor about anything you’re thinking of taking.
Stock up on all your health essentials, including vitamins, supplements, cold medication, first-aid supplies and more at the Optum Store.
Supplements to consider
Vitamin D
You might know D as the “sunshine vitamin.” Your body produces it naturally when sunlight hits your skin. We must not be getting out much, because research shows that over 40% of Americans are deficient in vitamin D.
“Almost everyone could benefit from taking a vitamin D supplement,” says Arielle Levitan, MD. She’s an internal medicine doctor in Highland Park, Illinois. She recommends between 800 and 2,000 IUs of vitamin D a day for most of her patients.
Supplements are especially important for people who may not get enough of the vitamin. That includes those who are overweight, have dark skin or have intestinal diseases. Certain digestive issues prevent people from absorbing enough D from food.
Magnesium
This mineral is important for several processes in the body, among them improving how well the cells in your muscles perform. That means it may help with body aches and tiredness, says Dr. Levitan. Research shows that magnesium can also help with migraines and symptoms of irritable bowel syndrome (IBS). It can also lower your blood pressure. Most people need between 100 and 300 milligrams daily, she says.
Vitamin B12
Your body needs B12 to make red blood cells and DNA. If that sounds important, it’s because it is. Dr. Levitan says she sees B12 deficiency in people who don’t eat a lot of meat. If that describes you, the vitamin might be worth adding to your routine. (Again, check with your doctor before you take any supplement.)
Dr. Levitan also recommends B12 for people over 60. Older adults often have a harder time absorbing B12 from foods. Other good candidates: people who have gastroesophageal reflux disease (GERD) and take an acid-blocking medication to control it. Most people need between 250 and 1,000 micrograms a day, Dr. Levitan says.
Recommended reading: Common signs you are deficient in minerals and vitamins.
Omega-3s
Omega-3s are a group of fatty acids that your body can’t make on its own. And since they’re a health powerhouse, you may want to make sure you get enough of them. How do they help? Well, for starters, a June 2022 study in the Journal of the American Heart Association found that consuming about 3 grams of omega-3s every day reduced blood pressure. That’s why Dr. Levitan often recommends them for people who are at risk for heart disease.
They’re also anti-inflammatory, so she suggests them for arthritis sufferers. Research shows they can also help with memory and brain health. And they may improve depression and anxiety, she says.
Probiotics
If you’ve struggled with digestive symptoms, you’ve no doubt been pointed toward probiotics. They’re closely linked to good gut health. And some promising research suggests they can help lower cholesterol levels and blood pressure.
That all sounds pretty good, right? But what we don’t know is which of the hundreds of probiotic products out there actually work, says Dr. Levitan. There are different strains of bacteria and different combinations of those strains. It’s all too easy to choose something that won’t work for you. Try a product that has published research behind it, says Dr. Levitan. Two that do are Align® and Florastor®.
