How to Know What Vitamins & Supplements You Should Take

Knowing which vitamins and minerals you should be taking can feel overwhelming. There are endless options, and your nutrient needs aren’t the same as another person’s. Let’s break down some of the best ways to figure out which vitamins and minerals you should be taking and some of the most common daily supplements.

1. Start with your diet

Before diving into the world of vitamins and supplements, first assess your diet. Healthy, nutritious food should still be the main way you get vitamins and minerals, and supplements should just be a way to fill nutritional gaps. Focus on a nutrient-dense diet with plenty of fruits, vegetables, whole grains, healthy fats, and lean proteins to make sure you’re getting a wide range of nutrients. Even with a healthy diet, some vitamins and minerals can be tricky to get enough of, which is where supplements come in.

2. Assess your lifestyle needs

Your age, sex, and lifestyle can play a huge role in determining what supplements you might need. Consider these factors when choosing your supplements:

Age

As you age, your body may absorb certain nutrients less efficiently. For example, older adults might need more calcium, vitamin D, and vitamin B12.^{1 2}

Alternatively, women of childbearing age may lack iron or seek vitamins and supplements for prenatal health.

Read more: 8 important vitamins & supplements for women over 40

Read more: 6 important vitamins & supplements for men over 40

Dietary Restriction

If you have strict dietary restrictions, it may affect the nutrients you get through your diet. For example, vegetarians and vegans may need additional B12, iron, or omega-3 supplements since these nutrients are harder to get from plant-based diets.^{3 4}

People who follow a gluten-free diet may benefit from taking a folate, B-vitamin, or vitamin D supplement.

Read more: 4 must-have supplements for vegans

Read more: 5 vitamins you may need if you’re gluten-free

Activity Level

Do you spend most of your day sitting behind a desk or running around? Are you active in your free time or more sedentary? These things may affect which vitamins and supplements you add to your routine.

Athletes or people who are very active may need more magnesium, protein, or electrolytes to support their cellular energy levels and muscle recovery.*

People who do activities that are hard on their joints, like running or hiking may also need supplements that support joint comfort.*

People who spend a lot of time in the gym or prioritize their muscle health may want a supplement that supports muscle health.*

Read more: How to support muscle & joint health as you age

Supplement for joint health

Joint Ease

Solgar® Joint Ease is uniquely formulated with clinically-backed ingredients to support joint health.* With continued use, just one softgel daily helps:

• Support the reduction in joint pain from exercise or physical activity*
• Improve joint comfort within 5 days✝✝*
• Improve joint health, stiffness, range of motion, and mobility*
• Support a healthy inflammatory response✝*

Supplement for muscle health

Muscle Maintenance

Muscle Maintenance is uniquely formulated to support muscle mass.* Each serving helps adults:

• Preserve lean muscle tissue*
• Support recovery after intense exercise*
• Maintain muscle strength and mass*
• Support muscle function in older adults*
• Support muscle mass*

3. Get a blood test

One of the best ways to know what vitamins and minerals your body is lacking is to get a blood test. Your doctor can check your levels of key nutrients and provide concrete data about your body’s needs. Getting a blood test and a doctor’s expertise helps prevent unnecessary or excessive supplementation.

For example, low vitamin D levels are common, especially in winter or if you live in a place with little sun exposure. A blood test can show whether you need a supplement or if lifestyle changes like spending more time outside would suffice.

4. Focus on common deficiencies

There are certain nutrients that people commonly fall short on, even with a balanced diet. Keep an eye on these:

Vitamin D:

Vitamin D insufficiency affects almost 50% of the population worldwide.⁵ Low vitamin D can also be more prevalent in people with darker skin because pigmentation can reduce vitamin D production in the skin from sunlight.⁶

Vitamin D supplement to try: Vitamin D3 10,000 IU Softgels

Helps maintain:

• A healthy immune system and good general health*
• Strong bones and teeth*
• Optimal nerve and muscle function*

Magnesium:

Nearly half of the US population does not get the required daily amount of magnesium.⁷ Magnesium is an important mineral that plays a role in over 300 enzyme reactions in the body, but many people don’t get enough from food alone.

Magnesium supplement to try: Magnesium Citrate

Helps:

• Alleviate occasional anxiety & stress*
• Maintain proper nerve and muscle function*
• Support bone health*
• Support heart health*
• Maintain cellular energy levels*

Iron:

Iron deficiency is one of the most common nutrient deficiencies in the world, affecting more than 25% of people.⁸ Women, in particular, are at risk of iron deficiency. A recent study found that one in two pregnancies is affected by low iron intakes, and yet 40% of the women in the study had never had their iron levels checked.⁹

Iron supplement to try: Gentle Iron

Helps:

• Promote energy utilization*
• Improve iron status*
• Form new red blood cells and help transport oxygen throughout your body*

Read more: 6 important nutrients you might need more of

5. Opt for a multivitamin

Taking a multivitamin is a great way to get the nutrients you need while not overcomplicating your vitamin routine. When choosing a multivitamin, be sure to look for one that is formulated for your age and sex and has the recommended daily value of essential nutrients, like Solgar Multivitamins.

Read more: What to look for in a multivitamin

Multivitamins for men

Multivitamin for men under 50

Solgar® Men’s Multi supports:

• Muscle & bone health†
• Energy & stress†
• Heart health†
• Immune health†

With 19 highly bioavailable vitamins & minerals including vitamin A, D3, and zinc.

Multivitamin for men over 50

Solgar® Men’s Multi 50+ supports:

• Prostate health†
• Muscle & bone health†
• Energy & stress†
• Heart health†
• Immune health†

With 20 highly bioavailable vitamins & minerals including selenium, and vitamins A, B12, and D.

Multivitamins for women

Multivitamin for women under 50

Solgar® Women’s Multi supports:

• Reproductive & breast health†
• Energy & stress†
• Bone & heart health†
• Immune health†

With 18 highly bioavailable vitamins & minerals including folate, D3, and iron.

Multivitamin for women over 50

Solgar® Women’s Multi 50+ supports:

• Healthy hair, skin, & nails†
• Energy & stress†
• Bone & heart health†
• Immune health†

With 18 highly bioavailable vitamins & minerals including biotin, vitamin B12, and vitamin E.

Summing it up

Choosing the right vitamins and minerals is essential to your health and wellness.* Start by focusing on a balanced, nutrient-dense diet, then assess any gaps that might be filled with supplements. Consulting with a healthcare professional and getting a blood test can provide personalized insights into your needs. Whether you’re taking a multivitamin for broad support or targeting specific nutrients, the key is to tailor your supplement routine to complement your overall health goals.*

† or * These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

††Based on a double-blind, placebo-controlled trial with TamaFlex® where joint comfort improved within 5 days and continued to improve throughout duration of the study.

†Inflammatory response in our body can occur from a variety of everyday factors such as exercise, daily activities, physical exertion, and other lifestyle factors.

The information provided on this site is intended for your general knowledge only and is not a substitute for professional medical advice or treatment for specific medical conditions. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition. The information on this website is not intended to diagnose, treat, cure or prevent any disease. Never disregard medical advice or delay in seeking it because of something you have read on the Solgar® site.