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2 Supplements You Should Actually Consider Taking

February 21, 2025

Feeling lost in the supplement aisle? You’re not alone. From gummy vitamins to probiotic powders, the options seem endless.

But which supplements are actually worth adding to your routine?

We asked Param Dave, DO, Hartford HealthCare Medical Group family medicine provider.

What are supplements?

Supplements are designed to add nutrients to your diet, but they aren’t meant to replace whole foods. They come in many forms, including pills, powders, gummies, liquids, and even snack bars.

While some supplements contain a single nutrient, like vitamin D or iron, others offer a blend of different vitamins, minerals, herbs amino acids or probiotics. They can help fill nutritional gaps in your diet, while others claim to boost energy, improve digestion, support immunity, or enhance athletic performance.

> Related: Can Supplements Help With Bloating and Other Digestive Issues?

2 supplements worth taking.

With so many supplement options available, it’s hard to know which ones are actually beneficial. But here are two that Dr. Dave recommends looking into:

1. Vitamin D.

Vitamin D plans an important role in maintaining strong bones and a health immune system, by helping the body absorb calcium. If you’re vitamin D deficient, you may experience fatigue, muscle weakness, mood changes or an increased risk of bone fractures.

“It’s especially important during the winter months when we don’t get as much sun exposure,” Dr. Dave explains.

Most adults can benefit from taking 1,000 – 2,000 IU daily, but individual needs can vary.

> Related: The Pros and Cons of Adult Gummy Vitamins

2. Magnesium.

Magnesium is an essential mineral that supports hundreds of biochemical reactions in your body, including muscle function, protein building and nerve signaling. It also plays a role in bone health, heart health and energy production.

“It’s another valuable supplement, particularly for those struggling with nighttime leg cramps or charley horse pain,” says Dr. Dave. “It helps alleviate muscle tension and can also lead to a better night’s sleep.”

Many people didn’t get enough magnesium in their diet, especially if it’s heavy in processed foods, which makes supplements a helpful addition.

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But supplements aren’t always necessary.

With a balanced, health diet, supplements aren’t always necessary — especially since whole foods are the best source of nutrients.

“Most of the vitamins and minerals you need for daily function are found in ample quantities in fruits, vegetables, carbs, fats and proteins,” explains Dr. Dave.

If you have certain dietary restrictions however, you may require supplementation. For instance, vegetarians and vegans may need B12 supplements because this vitamin is typically found in animal products. Similarly, people with dairy allergies or lactose intolerance may benefit from calcium or vitamin D supplements to support bone health.

How to pick the right supplement.

When picking a supplement, whether it’s vitamin D, magnesium, or something else, Dr. Dave emphasizes buying from a trusted and reputable company.

“Many supplements are not FDA-approved or regulated, so you might not always get what you think you’re buying,” he warns.

And before adding supplements to your routine, it’s best to consult your primary care provider.

“Taking unnecessary supplements may actually cause more harm than good – and could be a waste of money,” Dr. Dave says.