Beginner's Guide to Vitamins & Supplements

Publish Date August 9, 2024 5 Minute Read
Author Ashlyn Evans, MS, RDN, LD
Health Tips
Expert Advice

In today's health-conscious world, vitamins and supplements have become an essential part of many people's daily routines. With promises of enhanced energy, better immunity, and overall well-being, the appeal of these products is undeniable. However, understanding their true benefits and potential risks is crucial for making informed choices.

Our registered dietitian is here to demystify the world of vitamins and supplements, providing clear and reliable information to help you navigate the myriad options available. Whether you're a seasoned supplement user or just beginning to explore, we're here to guide you on your journey to better health.

What to Know Before You Begin Taking Supplements

Talk to a healthcare professional

Before starting a supplement routine, it’s imperative that you speak with a physician or registered dietitian. Talk to them about your health goals, so they understand your concerns. Tell them about any and all medications you are currently taking (if they don’t already have it on file). Dietary supplements can interfere with prescription drug therapies and some nutrients can have negative interactions with one another.

Also, a healthcare professional may be able to order a complete nutrient analysis. This is a blood test that shows your current nutrient levels and can identify any deficiencies, so you and your doctor know what areas need the most focus.

It is also important to note that not all vitamins and minerals are safe at higher doses. Certain vitamins and minerals have an “upper tolerable limit” or toxicity amount. Your health professional can guide you on what is a safe amount for you and your goals.

Comparison shop

Not all supplements are created equally. Supplement manufacturers do a lot to differentiate themselves in a saturated market, including unsubstantiated health claims and broad promises. When shopping for a supplement, it’s important to look for the words “USP”, “NSF Certified”, or “third-party tested” to ensure the product has been tested for contaminants like heavy metals or bacteria. Ask your registered dietitian for help or for recommendations, as they understand it can be overwhelming to choose what is best with so many options on the market.

Give it time

Supplements take time. Exactly how long it takes for supplements to work depends on several factors. The amount you’re taking, the severity of your deficiency (if applicable) and the quality of the formula can all affect a nutrient’s efficacy. So, be patient. Wait it out for a few weeks – maybe even six to 10 – before you give up on or alter your supplement routine.

Adjust as needed

While you’re waiting, take note of how you feel. If you notice any changes (for worse or for better), jot them down to share with your doctor. Based on your feedback, they might recommend a different potency, a different mix of supplements or a different supplement form.

10 Supplements for Beginners

Unfortunately, there’s no magic pill for health. Supplements are not intended to diagnose, treat, cure or prevent disease. They can, however, support your health in various ways. It is preferable to get these nutrients from food first, as food contains phytonutrients and fibers that work synergistically to these vitamins and minerals, making them more effective. However, it can be very difficult to get 100% of every nutrient we need strictly from diet, especially if you are pregnant or have particular chronic conditions that increase your risk of deficiency or needs.

Click each vitamin or supplement below to learn more details on what you may need to supplement with!

Vitamins & Supplements

    Multi-vitamins typically provide a range of essential vitamins, minerals and nutrients all in one. Anyone with nutritional gaps in their diet can benefit from a multi-vitamin. Some are targeted for specific gender, age, or condition.

    Calcium is the major nutrient involved in bone formation, and is also a key player in blood pressure regulation, nerve responses, muscle contraction and blood clotting. Adequate calcium intake is important for various age groups. If taking an iron supplement, be sure to take your calcium one four hours apart as calcium blocks iron absorption.

    Omega-3 essential fatty acids (EFAs) provide cardioprotective properties, positive cognitive health effects in older adults, and mood support†. If your diet lacks fatty fish, an omega-3 supplement can help. Fish oil should be purified and distilled to be free of mercury and other environmental toxins.

    Fiber can help decrease cholesterol and improve gut health, and decrease cardiovascular-related mortality. If you are not meeting the recommended daily intake of 25-33 grams of fiber through diet, a fiber supplement can help. Too much too soon can cause gas and bloating, so ease into your fiber supplementation.

    Iron is involved in numerous biological functions, such as oxygen transport, energy production, DNA synthesis and cell growth. Lack of this important mineral can lead to iron deficiency anemia, which can cause extreme fatigue, weakness, headaches, cold extremeties, and paleness. A few things to keep in mind when taking an iron supplement is it can cause constipation; calcium and antacids can inhibit iron absorption; and vitamin C can promote its absorption.

    Magnesium is involved in over 300 metabolic reactions and helps maintain blood pH and muscle contraction. Individuals with various disorders may be susceptible to magnesium deficiency, including those with diabetes, gastrointestinal disorders, PCOS, depression, anxiety and sleep issues. There are various types of magnesium supplements to choose from, so ask your healthcare provider which may be best for you.

    Vitamin B12 is a nutrient that keeps your body’s blood and nerve cells healthy and helps make DNA. Age, medication, and certain health conditions may result in less B12 absorption, so it is recommended to speak to your healthcare provider to determine if you need supplementation. Learn more about B Vitamins.

    Vitamin C has antioxidant powers, aids the body in collagen production, and plays a role in protein metabolism. Adequate vitamin C is important, but consuming more than 1,000 mg is unnecessary. Check if your multi-vitamin provides vitamin C as well.

    Your body can synthesize vitamin D3 when skin is exposed to the sunlight and is critical for calcium absorption and bone health. Vitamin D3 is the form of vitamin D your body manufactures, so make sure your supplement provides this kind. It is possible to get too much vitamin D, so it is recommended to get your levels tested prior to supplementation. The RDA of vitamin D3 is 600 IU.

    Immune health support, white blood cell formation, and antioxidant properties are all roles of zinc. The body does not have a storage form for zinc, so it is important to maintain adequate levels through dietary intake or supplements. According to the Mayo Clinic, zinc supplements are most effective taken 1 hour before or 2 hours after a meal.

Shop Vitamins & Supplements

Navigating the vitamin and supplements aisle can be daunting, but we’re here to help! We’ve curated a list of these vitamins and supplements for beginners below.

Remember to meet with your doctor to discuss any possible deficiencies or interactions before starting a supplement. Our registered dietitians can also help you determine which can

help support your health goals by scheduling a virtual appointment today.

Disclaimer: This information is educational only and is not meant to provide healthcare recommendations. Please see a healthcare provider.

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

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Ashlyn Evans, MS, RDN, LD

Ashlyn Evans (MS, RDN, LD) is a research enthusiast, ready to help you navigate health trends and questions in the ever-changing world of nutrition. She’s excited to help you gain the knowledge and confidence you desire around your food choices, and in a way that makes the most sense for whatever stage of life you’re in. When she's not helping others reach their goals, you can find Ashlyn taking long walks, watching cooking videos, cuddling her dog or hosting "The Bachelorette" watch parties.

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