Introduction

Supplements can be a great way to support your health goals and address specific health concerns. However, with so many supplements on the market, it can take time to determine which ones are right for you.

Personal Health Goals and Needs

Your health goals are one of the most important factors to consider in determining which supplements you need. For example, if your goal is to improve your immune function, consider taking vitamins C and D and zinc. To support your heart health, consider taking fish oil. Supplements can also target specific health concerns such as joint pain, digestive issues, or sleep disturbances.

Medical History and Prescription Medications

Another factor you will want to consider in determining which supplements you need is your medical history and any prescription medications you take. For example, if you are taking blood-thinning medications, you may need to avoid supplements that contain vitamin K. If you have kidney disease, you may need to avoid supplements with high doses of vitamin C. Some supplements can interact with prescription medications, so talking to your healthcare provider before starting new supplements is essential.

Age and Gender

Age and gender can also impact which supplements you need. Older adults may benefit from calcium and vitamin D supplements for bone health. Men may benefit from supplements that support prostate health. For example, women with menstrual cycles may benefit from iron supplements to prevent iron deficiency anemia.

Prenatal Vitamins

The American College of Obstetricians and Gynecologists recommends starting prenatal vitamins when trying to conceive and continuing through pregnancy. The CDC recommends taking prenatal vitamins with at least 400 mg of folic acid to prevent congenital disabilities. The ACOG recommends a daily intake of 27 mg of iron, often included in prenatal vitamins. Combining folic acid with iron has been shown to provide significant benefits for fetal development and is one example of the importance of supplement use before and during pregnancy.

More on Iron

Iron is present in many foods, such as dark, leafy greens, nuts, and legumes. Iron helps carry oxygen from the lungs to the tissues, improve muscle metabolism, and support physical and neurological growth. While women are mainly prone to having iron deficiencies due to their menstrual cycles, people with specific dietary restrictions, such as vegetarians and vegans, may also need supplementation. Unlike with many other nutrient deficiencies, in which the recommendation would be to first target the deficit by bolstering the diet, the first course of action for an iron deficiency is a supplement to prevent the development of anemia quickly.

Baseline Nutrient Levels and Deficiencies

Your baseline nutrient levels and any nutrient deficiencies can inform which supplements you may need, which can be determined by a blood test. For example, if you are deficient in vitamin D or iron, target those concerns with vitamin D and iron supplements.

Some Symptoms of Nutrient Deficiencies

For some nutrient deficiencies, signs may show up in your body that you can look for:

• Extreme hair loss
• Bone or joint pain
• Serious tiredness
• Irregular heartbeat
• Vision changes
• Wounds that heal slowly

Some of the critical nutrient deficiencies experienced by Americans due to our diet include:

• Vitamin D
• Calcium
• Potassium
• Magnesium
• Iron

Lifestyle Habits and Dietary Intake

Your lifestyle habits and dietary practices can impact which supplements you need. For example, if you are vegetarian or vegan, you may need to take a vitamin B12 supplement. If you do not consume enough fatty fish, you may need to take a fish oil supplement to get enough omega-3 fatty acids. Also, if you have specific dietary restrictions, such as lactose intolerance or celiac disease, you may need to take supplements to fill those nutritional gaps.

Budget and Accessibility

Finally, your budget and accessibility can also impact which supplements you need. Some supplements can be expensive, so it is necessary to consider your budget when determining which supplements to take and prioritize. Additionally, some supplements may not be available in your area or may only be available in certain forms (such as capsules or tablets), so it is crucial to consider accessibility when choosing supplements.

Key Takeaways

Many factors must be considered in determining your necessary supplements. Your personal health goals and needs, medical history and prescription medications, age and gender, baseline nutrient levels and deficiencies, lifestyle habits and dietary intake, and budget and accessibility can all play a role. Further, considering your age and gender may illuminate needs you may not have realized you have. It is essential to talk to your healthcare provider before starting new supplements to ensure they are safe, effective, and appropriate for you.