6 Supplements That May Be Worth Taking, According to Experts

6 Supplements That May Be Worth Taking, According to Experts

With thousands of vitamins, minerals and supplements available today, deciding what is actually worth taking can be confusing. Many products promise better energy, stronger immunity, improved sleep or healthier ageing, but not every supplement is necessary for everyone. Experts recommend focusing on genuine nutritional gaps and individual health needs rather than taking supplements simply because they are popular.

A recent Health.com report highlights six supplements that may be worth considering: vitamin D, vitamin B12, omega-3 fatty acids, magnesium, creatine and iron when it is medically needed.

1. Vitamin D

Vitamin D plays an important role in calcium absorption, immune function and several other processes in the body. Although sunlight helps the body produce vitamin D, many people do not receive enough exposure, while dietary sources are relatively limited.

Older adults, people who spend little time outdoors and individuals with certain conditions affecting nutrient absorption may be more likely to need supplementation. However, the appropriate dose can vary, particularly when a deficiency has been diagnosed.

2. Vitamin B12

Vitamin B12 is essential for healthy nerves, metabolism and red blood cell production. A deficiency can contribute to fatigue, anaemia and neurological problems.
 Vegetarians and vegans, people with certain digestive disorders and individuals taking medications that interfere with B12 absorption may also be at greater risk.

3. Omega-3 Fatty Acids

Omega-3 fatty acids, particularly EPA and DHA, are associated with heart and brain health and play a role in regulating inflammation. 
 

 However, supplements should be viewed as a way to fill dietary gaps rather than a replacement for a balanced diet.

4. Magnesium

Magnesium supports muscle contraction, nerve function, blood pressure regulation and blood sugar control. 

People with low dietary intake may benefit from discussing magnesium supplementation with a healthcare professional. It may be particularly relevant for individuals whose diets contain many ultra-processed foods.

5. Creatine

Creatine is widely known for supporting muscle strength and exercise performance, but research has also explored its potential benefits for healthy ageing, brain function and bone health.

Because creatine is found primarily in animal foods, people following plant-based diets may have lower dietary intake. Older adults interested in maintaining muscle strength may also discuss creatine with a healthcare professional.

6. Iron—Only When Needed

Iron is essential for producing red blood cells and transporting oxygen throughout the body. Iron deficiency can cause symptoms such as tiredness, dizziness and reduced endurance.

However, iron is different from many other supplements because taking too much can be harmful. Iron supplements should generally be used when deficiency has been confirmed or when a healthcare professional recommends them.

The Bottom Line

Supplements can be useful when they address a genuine nutritional deficiency or a specific health need, but more is not necessarily better. A healthy diet should remain the foundation of good nutrition.

Before starting a new supplement, it is wise to discuss it with a healthcare professional, especially if you take prescription medicines or have an existing medical condition. The right supplement depends on the individual—not simply on what is trending online.

Ultimately, the goal should not be to build a large collection of supplements. Instead, it should be to identify nutritional gaps and use evidence-based choices to support long-term health.