Half of adults and one-third of children in the United States take supplements regularly, according to the Office of Dietary Supplements. While the market is saturated with products promising everything from better sleep to improved athletic performance, many physicians prefer to obtain nutrients directly from food rather than a pill. The FDA does not review supplements for safety and effectiveness before they hit shelves, which leads some experts to take a dim view of the category overall. Jeffrey Linder, MD, MPH, a general internist at the Northwestern University Feinberg School of Medicine, tells SELF that a vast majority of supplements are probably worthless. Still, there are exceptions to every rule, and many doctors are choosy about which ones they select.
Vitamin D and Calcium
Vitamin D plays key roles in bone health and immune function. Low levels of the vitamin are associated with a wide range of medical conditions, including cancer, autoimmune diseases, infectious diseases, and cardiovascular issues. Lawrence Green, MD, a dermatologist at the George Washington University School of Medicine and Health Sciences, tells SELF that few foods contain significant amounts of vitamin D, making it tough to source enough from your diet. Nearly every one of the eight doctors who spoke with SELF for this article said they take a vitamin D supplement, especially in the winter. Dr. Green makes a point of taking his supplements with breakfast or dinner, which can help with better sleep.
Calcium is a mineral that helps build and maintain strong bones and teeth. Rachel Pessah-Pollack, MD, an endocrinologist at NYU Langone Health, tells SELF that women in their 40s approaching menopause should make it a particular priority to ensure their intake is adequate. She takes a combined calcium and vitamin D tablet daily, as vitamin D helps calcium absorb. The type of calcium supplements you are taking matters. Calcium carbonate should be taken with food because it requires gastric acid to be absorbed, Dr. Pessah-Pollack says.
Magnesium and Omega-3s
Magnesium is a mineral that can enhance sleep and muscle recovery. Research has also shown that it’s effective at preventing migraines. Lawrence Green, MD, a dermatologist at the George Washington University School of Medicine and Health Sciences, tells SELF that magnesium glycinate avoids the gastrointestinal upset caused by magnesium oxides and magnesium citrates. However, magnesium oxide is the recommended magnesium type for migraines, so that is the one Dr. Green keeps on hand. Dr. Green and other doctors turn to it at bedtime to boost their shut-eye, which is especially helpful during spring allergies.
Omega-3 fatty acids are polyunsaturated fats that are important for cardiovascular health. Sara Velayati, MD, an obesity medicine specialist at Montefiore Einstein and an assistant professor at Albert Einstein College of Medicine in New York City, tells SELF that omega-3s are fat-soluble, so taking them with a meal that contains fat can help with absorption.
Iron and Fiber
Iron, a mineral, acts as an essential ingredient in hemoglobin, a protein found in your red blood cells. Without enough iron, your blood won’t be able to carry out its core task of delivering oxygen to organs and tissues. Iron deficiency is common in women due to the loss of blood during menstruation every month. Lawrence Green, MD, a dermatologist at the George Washington University School of Medicine and Health Sciences, tells SELF that she occasionally develops an iron deficiency, despite trying to seek out iron-rich foods. When that happens, she takes ferrous gluconate every other day to treat or prevent anemia. Iron absorption is enhanced by vitamin C, so pairing your iron supplement with a food that contains vitamin C can be helpful, especially for women affected by sleep apnea.
Fiber, a type of carb, boosts digestion in a variety of ways: It keeps you full, helps prevent constipation, and supports bowel health. Unless you are that rare woman who regularly gets in her 25 to 30 grams per day, extra fiber intake is beneficial for almost everyone. Lawrence Green, MD, a dermatologist at the George Washington University School of Medicine and Health Sciences, tells SELF that she takes a fiber supplement as needed, on days when she doesn’t manage to hit her goal. If your body isn’t acclimated to a high fiber intake, suddenly bombarding it could cause some digestive distress, so start slow to ease the transition.
When considering a supplement, it is usually recommended to have a specific reason for taking it, like a confirmed nutritional deficiency. Overall, supplements are viewed as a way to fill a gap, not a substitute for good nutrition, sleep, exercise, and evidence-based medical care. Supplements are really meant for plugging holes in your diet.
Always talk to your primary care physician before starting any new supplement to make sure it is safe for you. Many supplements are marketed as natural, but it doesn’t necessarily mean they are safe. While the FDA might not regulate supplements rigorously, some organizations offer third-party testing services. Lawrence Green, MD, a dermatologist at the George Washington University School of Medicine and Health Sciences, recommends looking for brands that have been tested and approved by US Pharmacopeia’s certifying organization or NSF International’s Certified for Sport program. Be careful not to let the pendulum swing too far in the other direction, as too much calcium can increase the risk of kidney stones and cardiovascular issues.
