Power Up: Your Guide to Common Vitamins and Supplements

We are taking a closer look at some of the most popular supplements, including what they do, when you need them and how you might be able to get the same benefits naturally. 

What Are Supplements? 

Supplements are products designed to add nutrients to your diet. They come in many forms, like tablets, capsules, gummies, powders and drinks. Most contain vitamins, minerals or other compounds that support specific body functions. People often take supplements to: 

• Boost mood or energy
• Correct a deficiency
• Ease digestive issues
• Improve athletic recovery
• Support bone, heart or immune health

 In an ideal world, we would get all our nutrients from food. But reality is not always so simple. Dietary restrictions, age, medical conditions and other factors can all affect how much of certain nutrients you absorb. 

For example, older adults may have trouble absorbing B12 from food, while people with digestive conditions might not absorb iron well. These gaps are where targeted supplements can help. 

Supplements do not replace food, but they may support your body and what it does not receive from your diet. 

Popular Supplements and What They Do 

With so many supplements on the market, it can be hard to know which ones are truly helpful. We break down some popular options to help you see if they are right for you. 

Vitamin D 

Did you know? Up to 40% of U.S. adults may have low vitamin D, especially in winter. Often called the “sunshine vitamin,” vitamin D helps your body absorb calcium and supports immune function. It is essential for keeping your bones healthy and strong. However, many people are deficient, especially those with darker skin or who spend most of their time indoors. 

Fatty fish, fortified milk and moderate sun exposure can help. If your levels stay low, your physician may recommend a supplement. 

Vitamin B12

Vitamin B12 supports energy, brain health and red blood cell production. Since the main sources are animal products, like meat, dairy and eggs, vegetarians and vegans are more likely to need supplements. 

Fish Oil (Omega-3 Fatty Acids) 

Many people take omega-3s to reduce inflammation and support heart and brain health. Salmon, sardines and other fish are natural sources. If you do not eat fish regularly, a supplement might help. Check with your physician first, especially if you take blood thinners or have heart disease. 

Magnesium 

Magnesium plays a key role in hundreds of chemical reactions in the body. It supports muscle and nerve function, gut motility, blood pressure regulation, and healthy calcium and blood sugar levels. You can find magnesium in nuts, whole grains, leafy greens and beans. Some people use supplements for sleep, headaches or muscle cramps, but too much can cause nausea. 

Calcium 

Calcium is critical for strong bones. While dairy is a major source, leafy greens and fortified plant milks are good alternatives. Many women need to monitor their intake, since they are at a higher risk for osteoporosis — a condition that makes bones fragile. Tip: Your body absorbs calcium best in smaller doses (500mg or less at a time), ideally with food; citrus contains vitamin C which can help to enhance calcium absorption. 

Iron 

Iron helps your body make hemoglobin, the molecule that carries oxygen in your blood. Low levels can lead to iron-deficiency anemia, which may make you feel tired, weak or lightheaded. Red meat, beans and spinach are all good sources, but absorption can vary. Menstruating and pregnant women may need extra iron in their diet. 

Multivitamins 

Multivitamins contain a mix of vitamins and minerals. For many people, they are a popular, everyday supplement but there is limited evidence that they offer any real health benefits. 

If you already eat a balanced diet, multivitamins are often unnecessary. A multivitamin is not a replacement for healthy eating. 

Probiotics and Prebiotics 

Probiotics are good bacteria that promote gut health. Prebiotics are the fiber that feeds them. Fermented foods like yogurt and sauerkraut support a healthy gut naturally. Supplements may help some people with digestive issues, but not everyone needs them. 

The Best Supplements for Women, Men and Aging Well 

You may benefit from targeted supplements based on your gender, age or life stage. However, everyone has different needs, and the best approach depends on your overall health, diet and lifestyle. 

• Women — Many women need iron and folic acid supplements during childbearing years. After menopause, calcium and vitamin D become important for keeping bones strong.
• Men — Omega-3s may help support heart and muscle health.
• Children — As long as your child eats balanced meals, they usually do not need supplements.
• Older adults — Nutrient absorption can decrease with age. Your physician may recommend vitamin D, B12 or calcium supplements. 

Are Supplements Safe? 

Supplements are regulated not as drugs, but as food so the responsibility lies with the manufacturer to assure safety and efficacy. When used correctly, most supplements are safe. Taking high doses or mixing multiple products can lead to side effects, some serious. 

Too much vitamin D, for example, can lead to calcium buildup. Iron supplements may cause constipation or nausea. Others can interact with certain medications, such as blood thinners or diabetes treatments. 

It is also important to be mindful about where supplements come from and what we know about them. Unlike prescription medications, supplements are not as strictly regulated. And the research behind many of them is still limited. That means some products might not be as effective as advertised. Or, they may not contain the exact ingredients or amounts listed on the label. 

Check for quality symbols like, GMP (Good Manufacturing Practices) or NSF (National Sanitation Foundation) certifications on the bottle. This ensures that a product is manufactured, packaged, and stored in a facility that meets high-quality and safety standards. It signifies that the manufacturer adheres to strict regulations and best practices to ensure product quality, safety, and consistency. 

If you are thinking about taking a supplement, always talk to your physician first. A simple blood test or diet review can help you avoid unnecessary or unsafe choices. “Test, don’t guess,” Dr. Graham adds. 

Can You Get What You Need Naturally? 

Yes, in most cases, you can get all the nutrients your body needs just by eating a healthy, well-balanced diet. Foods like fruits, vegetables, whole grains, lean meats, fish, beans, nuts and healthy fats naturally contain the vitamins and minerals your body uses every day. 

Whole foods also provide fiber, antioxidants and other plant compounds that help your body fight disease, reduce inflammation and stay strong over time. These nutrients work together in ways supplements cannot always match. 

The Bottom Line 

Supplements can be helpful when you need them. But they are not shortcuts to better health. A nutrient-rich diet, physical activity and plenty of sleep are your strongest foundation. If you are unsure what your body needs, your physician can help you figure it out. 

“Supplements should be targeted and purposeful,” said Dr. Graham. “When you use the right ones for the right reasons, they can support your health. Just remember, more does not always mean better. Our Integrative Medicine team has dieticians on staff that can help you find the right diet and supplements for your health.”

Find Care at Catholic Health

Find a Catholic Health doctor near you. Or call 866-MY-LI-DOC (866-695-4362).

Visit our Center for Integrative Medicine and Optimal Health or call 516-302-8535 for more information.