Understanding Supplements and What Your Body May Need
I have been a vitamin taker for most of my life. It started with those dreaded Flintstones as a kid—well, more might have ended up in the trash than in my body, but my mom tried anyway. Next up were prenatal vitamins during my baby-making years, then I swapped over to a good ol’ women’s multivitamin. But it was nearly seven years ago when I started to dive deeper into the supplement world. And let me tell you—it’s a big world. There are so many supplements out there, and it can be overwhelming.
Where do I start? What are supplements? Do I actually need to take them? What should I take? How much? What brands are best? Do I need to take them every day?
There are so many questions. Can you just Google it? Of course. But that can give you a lot of answers—some good and some not so good. Having a base knowledge and being able to recognize whether information is backed by research is key. And there are a couple of problems when we start Googling on our own: we are all individuals with different needs, and there is no one-size-fits-all answer when it comes to true health.
In the same way, there is no way for me to specifically tell you what you need to be taking through a blog. It has taken me years of trial, error, and research to learn what my body needs—and what it doesn’t. And one thing I know to be true is that my learning will not stop. My body will change, hormones will shift, lifestyle may evolve. That means I have to stay adaptable with my supplements.
My goal here is to give you a basic understanding of some of my go-to vitamins and supplements so you can continue your own research. Because you know your body better than I do. Let’s begin.
What are supplements and why do I need them?
A supplement is something that either replaces what our body is lacking or enhances how our body functions. For example, vitamin D is a common one. Many people are deficient, and it is essential for our health. We all have to get it—through food, sunshine, or a supplement—to maintain healthy levels. If you are deficient, you may need higher amounts and have to be more intentional.
But why does it matter if we have enough vitamin D? It plays a major role in our bones (calcium absorption), muscles, immune system, and brain. Without it, we can feel weak, tired, irritable, and run down. Since this one is on my list, I’ll come back to it later.
So no—supplements are not just a gimmick. Our bodies need certain things to function at their best. And sometimes, the reason you don’t feel like yourself is because your body is missing something it needs.
Where do I start?
Ideally, it would be great to get full blood work done to know exactly what you need. But that’s not always realistic. However, there are some supplements and vitamins that we generally need regularly or daily.
It’s also important to understand how vitamins are absorbed.
Vitamins A, D, E, and K are fat-soluble. This means they can build up in the body, so we don’t necessarily have to take them every day—and if we do, it may be in smaller amounts.
B vitamins and vitamin C are water-soluble. This means our body gets rid of what it doesn’t use, so these typically need to be taken daily to maintain proper levels.
Keep this in mind when deciding how often to take supplements. It might be daily, a few times a week, or even weekly depending on the vitamin and your needs.
We can get a lot of what we need from food—but many of us don’t, for various reasons. I always prefer to get nutrients from whole foods first and use supplements as a backup. A basic multivitamin is also not a bad idea for everyday support. I give my kids a multivitamin daily and will occasionally take one myself. If that works for you and you feel great, that’s amazing. If you’re like I was seven years ago and feel like you need more, keep reading.
What supplements do I need to take?
Instead of telling you what you should or shouldn’t take, I’m sharing what I’ve learned so you can decide for yourself.
Vitamin D: Vitamin D is both a hormone and a nutrient, and it is absolutely necessary. As mentioned earlier, it supports our immune system, bones, calcium absorption, brain function, and mood. Research also links low levels to depression and neurological disorders.
I am not deficient, so I take a 25 mcg capsule daily in the winter—unless I’m getting sunlight through sports or outdoor activities. In the summer, I usually don’t supplement because I’m outside often. You can also just take it on days you’re not getting sunlight.
If you suspect a deficiency or have a family history, it’s important to see a doctor so they can determine proper dosing.
Magnesium: There are several types of magnesium, each supporting different functions. I prefer a complex that includes multiple forms. My favorites are:
Glycinate (sleep, relaxation, stress reduction)
L-threonate (mood, memory, focus)
Malate (energy, muscle support)
Taurate (heart health, blood pressure)
I typically take a complex totaling around 300–500 mg, but this should be personalized. Always talk with a doctor if you’re on medication.
Vitamin C: Well known for immune support, vitamin C also helps with iron absorption and collagen production. I usually get this from my diet (I eat a lot of lemons), but I will take an extra 500–1000 mg when I feel run down.
Zinc: Zinc supports immune function and cell growth. It can make me nauseated, so I always take it with food. I used to take it daily, but now I only take about 15 mg when I feel run down. Higher doses exist, but I stay on the lower side due to potential side effects like reduced iron absorption.
Reishi: This is a mushroom extract that supports the immune system. I take about 1000 mg in cycles—either every other day or one month on, one month off. I also enjoy mushroom coffee blends with reishi and lion’s mane in the evenings.
Lion’s Mane: Another mushroom extract that supports brain health, inflammation, and the immune system. I take 500–1000 mg daily. This one builds over time, so benefits are subtle but noticeable when you stop taking it.
Omega-3 (Fish Oil): Known for heart health and cholesterol support, omega-3s also help brain function and inflammation. I mostly get this through my diet—flax seeds, chia seeds, and seafood—but I do supplement occasionally.
Turmeric: Great for inflammation and joint support. Since I have an autoimmune condition, I find this especially helpful. I take about 500 mg when needed, but not every day.
Collagen: A protein that supports skin and joint health. I can tell when I haven’t taken it in a while. I prefer one that includes biotin. Powder seems to work best, but it can make me feel bloated, so I switch between powder and capsules and take it almost daily.
NAD+: This is one I recently started after over a year of research. It’s believed to support cell repair, brain health, memory, and focus—and may help prevent certain neurological disorders.
I’ve been taking 1000 mg each morning and paused my other supplements (except pre/probiotics) to see how I feel. A few weeks in, I’ve noticed a subtle increase in energy and less bloating. I’m not sure if they’re directly related, but I’ve read similar experiences from others.
Helpful Tips
Always make sure your supplements clearly list ingredients and dosages, and that they are third-party tested.
Add one supplement at a time. Sometimes I even pause everything else when introducing something new so I can clearly see how my body responds.
Give your body breaks. Listen closely. If something feels off—like digestive issues or other symptoms—it could be related to what you’re taking. When that happens, stop everything and slowly reintroduce supplements one at a time.
This is not a complete list. I’ve tried others and believe there are many beneficial options out there. But this is already a lot of information, and I didn’t want to overwhelm you. Maybe there will be a part two.
Until then, do your own research, be mindful of your sources, and don’t give up on becoming the best version of you!
Written by Melissa Long. Melissa brings nearly two decades of experience in healthcare, with a background in neurology and school nursing. She holds a Bachelor’s degree in Psychology with a certification in Mental Health and is passionate about helping others better understand their minds and bodies. Melissa specializes in ADHD, emotional regulation, addiction, and shame, offering a compassionate and practical approach to personal growth and healing.
Comments