Nearly 6 in 10 American adults (almost 57.6%) take dietary supplements, according to the CDC 1  

Yet, taking more supplements won’t automatically improve your health. What matters is choosing the right supplement for the right reason. 

So, how do you separate nutrients your body genuinely needs from expensive bottles built on clever marketing? 

Instead of another generic "Top 10 Supplements" list, this guide breaks down best supplements. The ones backed by the strongest scientific evidence, who may benefit from them, and how to spot high-quality formulations that are worth your money. 

By the end, you'll stop buying supplements on hope and start choosing them on evidence! 

What Makes a Supplement Worth Taking? 

A supplement is worth taking if it does two things: it addresses a real nutritional need and has strong clinical evidence to support its use. 

The right supplement can help fill a nutritional gap or support a specific health goal. But the wrong one is simply another expensive-looking pill collecting dust in your cabinet. Fortunately, science points in the same direction! 

A review published in the New England Journal of Medicine concluded that while supplements can be valuable for people with nutrient deficiencies routine supplementation is not universally beneficial for everyone 2 

In other words, the "best" supplement is the one that matches your individual health goals and not the one with a long ingredient list! 

So, before you pick another fancy bottle at the drugstore ask yourself: 

Once you've answered these questions, focus only on the supplements that match your needs and are backed by quality research. If the answer is "no" to most of them, you probably don't need that supplement. 

Remember that your mindful selection of a supplement matters far more than chasing celebrity endorsements or viral social media trends.  

Which Supplements Deserve a Place in Your Routine? 

Start with the essentials. Nutrients like vitamin D, magnesium, omega-3s, and vitamin B12 help address common nutritional gaps. Furthermore, advanced supplements like tocotrienols, ubiquinol, and geranylgeraniol offer more targeted support.  

Below are the supplements with the strongest evidence behind them.

Vitamin D: Go Outside. You Aren't a Houseplant. 

We've become experts at charging our phones, but not ourselves! If your biggest daily walk is from your desk to the coffee machine, you're not alone.  

Modern life keeps many of us indoors, which means less sun exposure and lower vitamin D levels. 

Thus, you need to supplement vitamin D if you're deficient or belong to a group at a higher risk of deficiency or don't get enough sunlight. 

Without enough vitamin D, your body struggles to absorb calcium efficiently, making it harder to maintain strong bones and healthy muscle function. 3 

Older adults, people with darker skin, those who spend most of their time indoors, and individuals with certain digestive disorders are more likely to have low vitamin D levels. 

Who may benefit? 

Research Snapshot 

While vitamin D is one of the most researched nutrients, science also offers an important reality check. A large review in the New England Journal of Medicine found that vitamin D supplementation is most beneficial when used to correct deficiency or meet increased physiological needs, not as a routine supplement for everyone 4  

Omega-3 Fatty Acids: To Fish or Not to Fish?  

You will benefit from an omega-3 supplement if you rarely eat fatty fish, follow a vegetarian or vegan diet, or want additional support for your heart and brain health. 

Omega-3 fatty acids, particularly EPA and DHA, support heart health, brain function, eye health, and regulate the body's normal inflammatory response 6 

People who eat fish less than once a week or follow plant-based diets are more likely to have lower omega-3 levels than those who regularly consume fatty fish. 

Who may benefit?

Research Snapshot 

The strongest evidence for omega-3 supplements comes from heart health. Research suggests they help lower triglyceride levels and support healthy blood vessel function. They also regulate the body's normal inflammatory response, which plays an important role in cardiovascular health. These benefits appear to be greatest in people with existing heart disease or higher cardiovascular risk. 7 

Magnesium: Sleep's Most Overlooked Mineral  

You may benefit from a magnesium supplement if your diet is low in magnesium-rich foods; you have certain digestive conditions, or your healthcare provider has identified a deficiency. 

Magnesium is involved in more than 300 enzymatic reactions in the body. It helps support normal muscle and nerve function, energy production, healthy bones, and heart rhythm 8 

So, if your dinner often looks like pizza and comes in a box, bag, or drive-thru window, magnesium may be one of the nutrients you're missing!  

Older adults, people with gastrointestinal disorders, and those with type 2 diabetes are also more likely to have lower magnesium levels 

Who may benefit? 

Research Snapshot 

Research suggests that correcting magnesium deficiencies can help restore normal muscle and nerve function. Adequate magnesium intake supports better bone, muscle, nerve, and heart function. But supplementation gives the highest benefits in people with low intake or deficiency rather than those with sufficient magnesium levels. 9 

Vitamin B12: Already feeling 80 in Your 30s? 

If meat, fish, eggs, or dairy rarely make it to your plate, or you've crossed 50, vitamin B12 deserves your attention.  

The same goes for people with digestive conditions or anyone whose blood work confirms a B12 deficiency. 

Vitamin B12 is essential for red blood cell formation, nerve function, DNA synthesis, and energy metabolism.  

Without enough of it, your body can't produce healthy red blood cells properly, which leads to unexplained fatigue, weakness, or tingling in your hands and feet.  

Who may benefit? 

Research Snapshot 

When you're truly low in vitamin B12, a supplement can help your body get back on track. Research shows it helps restore healthy B12 levels while supporting red blood cell production and normal nerve function, particularly in people with a confirmed deficiency or poor absorption11

Beyond Basics: Supplements Your Multivitamin Can't Replace 

Vitamin D, omega-3s, magnesium, and B12 are your nutritional essentials. But once the basics are covered, science has a few more tricks on its sleeve! 

The next group of supplements go beyond filling nutrient gaps to support healthy aging, cellular energy, antioxidant defense, and long-term wellness. 

Tocotrienols: The MVP of the Vitamin E Family 

Most of us never give vitamin E a second thought. But here's something surprising! Vitamin E isn't a single nutrient. It has eight different forms, and tocotrienols are among the most researched for healthy aging. 

One of the richest natural sources of tocotrienols is annatto, a tropical plant that provides delta- and gamma-tocotrienols without tocopherols, making it a preferred source in many clinical studies.  

Unlike the more common tocopherols found in many vitamin E supplements, tocotrienols have a unique molecular structure that allows them to have 50X stronger antioxidant properties as compared to the store-bought vitamin E or the common form added in cheaper multivitamins 

This has tocotrienols as a growing area of interest for researchers studying oxidative stress, cardiovascular health, brain health, and healthy aging. 

Who may benefit? 

Research Snapshot 

Human clinical studies suggest that annatto-derived tocotrienols may help reduce markers of oxidative stress and inflammation while supporting cardiovascular health. Emerging research also points to its amazing potential and benefits for healthy aging and brain health, although larger clinical trials are still needed 13 

Geranylgeraniol: The Nutrient Elon Musk Would Probably Name a Baby 

Don't let the name intimidate you! This compound plays an important role in cellular energy production, muscle function, protein synthesis, and maintaining healthy mitochondria, the tiny powerhouses that keep your cells running.  

While your body naturally produces geranylgeraniol, research suggests that production of GG declines as you age. Scientists are now exploring whether restoring GG levels can help support healthy aging, muscle health, and overall cellular function.  

Who may benefit? 

Research Snapshot 

Emerging research suggests that geranylgeraniol may help support muscle function and mitochondrial health, particularly in the context of statin-associated muscle symptoms. However, most evidence comes from preclinical studies and early clinical research, and larger human trials are still needed before definitive conclusions can be drawn 14 

Ubiquinol: The Power Behind the Powerhouse of Your Cells 

Ever feel like your phone hits 1% battery before the day is over? Your cells aren't very different. They need a constant supply of energy to power everything from your heartbeat to your muscles, and ubiquinol helps make that happen. 

Ubiquinol is the active, antioxidant form of CoQ10 that helps your cells produce energy inside the mitochondria. It also helps protect cells from oxidative stress, making it important for high energy demands of organs such as the heart and brain. 

CoQ10 levels in our bodies decline with age and may also be reduced in people taking statin medications.  

That's why ubiquinol supplementation is often considered by older adults and individuals looking to support cellular energy and cardiovascular health.  

Who may benefit? 

Research Snapshot 

Clinical research suggests that ubiquinol supplementation helps improve CoQ10 status and support heart health, particularly if you are 50+ and people with lower CoQ10 levels. It also shows promise to support everyday energy levels by helping mitochondria function efficiently. 16 

Astaxanthin: The Antioxidant That Loves Your Skin, Eyes & Cells. 

Ever wondered why salmon, flamingos, and shrimp have that gorgeous pink-red color? The answer is astaxanthin, a naturally occurring antioxidant that helps protect cells from oxidative stress. 

Astaxanthin belongs to the carotenoid family and has attracted growing scientific interest for its potential role in supporting eye health, skin health, exercise recovery, and healthy aging.  

Unlike many antioxidants, it works in multiple parts of the cell, helping defend against oxidative damage 17 

People exposed to high levels of physical stress, frequent sun exposure, intense exercise like weight and strength training, or those simply looking to support healthy aging may benefit from astaxanthin supplementation. 

Who may benefit? 

Research Snapshot 

Clinical studies suggest that astaxanthin supplementation may help reduce markers of oxidative stress while supporting skin elasticity, eye comfort, and exercise recovery. Although findings are encouraging, benefits vary depending on the dose and study population. 18 

Molecular Hydrogen: Your Trainer Counts Reps. Science Counts Recovery.  

Hydrogen is the smallest molecule in the universe, but recently it has sparked some of the biggest conversations in nutrition research! 

Scientists are studying molecular hydrogen for one unique reason: it appears to selectively neutralize harmful free radicals while leaving beneficial ones alone, something many conventional antioxidants don't do.  

Because of its tiny size, molecular hydrogen can diffuse rapidly throughout the body and into cells. Researchers believe it may help reduce oxidative stress and support healthy cellular function.  

While science is still evolving, it has attracted growing interest in its potential role in exercise recovery, metabolic health, brain health, and healthy aging.  

Who may benefit? 

Research Snapshot 

Human clinical studies suggest that molecular hydrogen may help reduce markers of oxidative stress and inflammation while supporting exercise recovery and certain aspects of metabolic health. However, the evidence is still emerging, and larger, long-term human trials are needed before definitive conclusions can be made. 19.

Should You Get Tested Before Taking Supplements? 

Yes, you must get your bloodwork done before you take supplements like candy! While many nutrients are safe when taken appropriately, more isn't always better. Before starting long-term supplementation: 

These simple tips can help you avoid unnecessary supplements and make it easier to choose the best supplements for your unique health needs and nutritional gaps. 

Which Supplement Fits Your Goals? 

The answer depends on your individual health needs. Some supplements help fill nutritional gaps, while others provide targeted support. Use this table to compare their benefits, who they're best suited for, and the current strength of the evidence. 

Think of this table as your starting point, not your shopping list! The best supplement depends on your individual needs, health goals, and if there's enough clinical evidence to support taking it. 

Choosing the Right Supplement: 5 Easy Steps 

Choosing the right supplement doesn't have to feel overwhelmed. Instead of buying products based on trends, follow this simple roadmap.

These five steps can help you identify what your body actually needs, avoid unnecessary supplements, and make more informed decisions before you buy your next bottle!

One Last Thing: Before You Pick That Next Bottle... 

Don't let Instagram reel become your healthcare provider. The smartest supplement routine starts with evidence, not algorithms. Test first, supplement second, and let your body's bloodwork report be the deciding factor of what earns a place in your cabinet. 

If you want to pick supplements more confidently, choose them based on your nutritional deficiencies, your everyday diet, and the available scientific evidence.  

Before you build your next wellness routine, flip the bottle around. The front label sells the promise, but the back label tells the real story.  

Look for clinically studied ingredients, transparent labeling, third-party testing, and Good Manufacturing Practices (GMP). The fewer unnecessary fillers, artificial colors, and mystery ingredients, the better your chances of choosing a supplement that's built on quality, not just shrewd marketing gimmicks! 

Frequently Asked Questions 

Yes, but not every supplement pairs well with another. For example, calcium can reduce iron absorption, while vitamin K may interact with blood thinners. When in doubt, double-check before combining them. 

That depends on the supplement and why you're taking it. Some are meant for daily use, while others should only be taken if you have a specific need or deficiency. 

Yes. Coffee and tea may reduce the absorption of certain nutrients, like B12 and iron. If you're taking supplements, it's often a good idea to leave a little time between your beverage and your dose. 21 22 

It depends on your health goals and whether you're correcting a deficiency or maintaining healthy nutrient levels. Regular follow-ups and getting bloodwork done at preferably every 3-4 months will give you a clearer picture of how your deficiencies fare. Consulting with your healthcare provider can help determine if you still need it. 

References 

You don’t have to quit cold turkey—but reducing added sugars can starve the “bad” bacteria and let the good guys thrive. Swap soda for sparkling water and chips for nuts. 

4. Manage Stress 

Chronic stress may affect your gut microbiome and digestion. Try stress-relieving practices like: 

Also Read: 15 Natural Ways to Lower Your Stress Hormone Aka Cortisol Levels! 

5. Sleep Like It’s Your Job 

Aim for 7–9 hours. Quality rest gives your gut time to repair and reset. 

Also Read: H2 Water Tablets Vs Caffeine: The Right Solution For Sleep-Deprived Individuals 

The Bottom Line  

Your body has its own way of dropping hints—especially when your gut is out of balance. These 10 signs of an unhealthy gut aren’t just random annoyances; they’re clues that something deeper might be going on. The good news? A few everyday changes can go a long way. Eat better, manage stress, get good sleep, and your gut will thank you. A healthier gut can help you feel more like yourself—inside and out. 

Key Takeaways 

References 

1] Gut microbiome communication: the gut-organ axis. ASM.org. (2023) Available at: https://asm.org:443/articles/2023/january/gut-microbiome-communication-the-gut-organ-axis (Accessed May 27, 2025) 

2] Symptoms & causes of gas in the digestive tract - niddk. National Institute of Diabetes and Digestive and Kidney Diseases. (No date b). Available at: https://www.niddk.nih.gov/health-information/digestive-diseases/gas-digestive-tract/symptoms-causes (Accessed May 27, 2025) 

3] Iancu MA, Profir M, Roşu OA, Ionescu RF, Cretoiu SM, Gaspar BS. (2023) Revisiting the intestinal microbiome and its role in diarrhea and constipation. Microorganisms. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC10538221/ (Accessed May 27, 2025) 

4] Healthdirect Australia. What your poo (stool) says about your health. Healthdirect Australia. (2023).Available at: https://www.healthdirect.gov.au/blog/what-your-poo-says-about-your-health (Accessed May 27, 2025)  

5] Wiertsema SP, van Bergenhenegouwen J, Garssen J, Knippels LMJ. (2021) The Interplay between the Gut Microbiome and the Immune System in the Context of Infectious Diseases throughout Life and the Role of Nutrition in Optimizing Treatment Strategies. Nutrients. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC8001875/ 

(Accessed May 27, 2025) 

Your gut is more sensitive to seasonal changes. Heat, shifting routines, and dehydration all quietly affect how well your digestive system functions.  

When temperatures rise, your body works harder to regulate its core temperature, and digestion can take a back seat. For some people, this shows up as a feeling of heaviness or sluggishness after meals, even when they haven't overeaten. Dehydration, reduced appetite, and changes in routine all play a role too. 1  

Even mild fluid loss dries out your gut lining and makes it harder for food to move smoothly. 2 In summer, it's easy to fall behind on water without realizing it. That alone can contribute to bloating, sluggishness, and irregular digestion, even when your meals are perfectly fine. 

Cookouts, drinks, processed snacks, and eat fast while standing up. All of it disrupts your gut microbiome, the community of bacteria that controls how well you digest food, absorb nutrients, and even how clearly you think in the afternoon.  

Good to Know: Summer also gives you the best digestion-friendly foods to fix exactly this, and that's what the gut-friendly recipes ahead are built around. 

Also Read: 10 Signs Your Gut Might be Out of Balance 

What's In Season Right Now and Why It Matters for Your Gut 

Most gut-friendly recipes online treat summer as one big season. But it isn't. What's at peak in June is completely different from August. And peak produce means more fiber, more nutrients, and more of the specific compounds your gut bacteria actually thrive on. 

Here's your month-by-month guide: 

June: Berries & Zucchini 

Best picks: Blueberries, strawberries, blackberries, cherries 

July: Peaches, Heirloom Tomatoes & Sweet Corn 

Best picks: Peaches, plums, heirloom tomatoes, sweet corn 

August: Watermelon, Cucumber & Eggplant 

Best picks: Watermelon, Persian cucumbers, eggplant 

By August, hydration becomes your gut's biggest need.  

The Gut Health Basics You Need to Know Before You Cook 

Before we get to the recipes, here are four things worth knowing. 

These recipes cover your full day, breakfast through dinner, using what's actually in season right now. Every single one is built around ingredients that support digestion, reduce bloating, and keep your gut microbiome happy all summer long. 

Recipe 1: Peach & Kefir Smoothie Bowl 

Breakfast | 10 minutes 

Ingredients: 

Method: 

Tip: Always buy full-fat kefir. Live cultures survive longer and keep you fuller through the morning. 

Why your gut loves it:  

Recipe 2: Blueberry Chia Overnight Oats 

Make-Ahead Breakfast | 5 minutes + overnight 

Ingredients: 

Method: 

Tip: This recipe is genuinely gut-friendly for kids too. Let them pick their own toppings and they'll eat it every time. Make five jars on Sunday and your gut-healthy breakfasts are sorted through Thursday. 

Why your gut loves it:  

Recipe 3: Heirloom Tomato & Corn Grain Bowl with Miso Dressing 

Lunch | 20 minutes 

Ingredients: 

Miso dressing: 

Method: 

Tip: Never heat miso above 115°F. It destroys the live probiotic cultures that make it valuable for digestive health. 

Why your gut loves it:  

Recipe 4: Watermelon & Feta Salad with Kombucha Vinaigrette 

Lunch or Side | 10 minutes 

Ingredients: 

Kombucha vinaigrette: 

Method: 

Tip: Use plain or ginger kombucha only. Heavily sweetened varieties reduce the probiotic benefit and overpower the salad. 

Why your gut loves it: 

Recipe 5: Grilled Salmon Skewers with Garlic-Herb Marinade 

Dinner | 25 minutes 

Ingredients: 

Marinade: 

Method: 

Tip: Don't skip the marinade rest time. Citrus-based marinades significantly reduce the formation of heterocyclic amines (HCAs), compounds formed during high-heat grilling that can irritate the gut lining. 3 

Why your gut loves it:  

Recipe 6: Elote-Style Grilled Corn Salad with Yogurt-Lime Drizzle 

Dinner Side | 15 minutes 

Ingredients: 

Method: 

Tip: The char is everything here, don't rush it. Slightly caramelized corn has deeper flavor and more resistant starch than boiled corn. 

Why your gut loves it:  

Recipe 7: Refrigerator Quick Pickles 

Snack or Side | 10 minutes + 24 hours 

Ingredients: 

Method: 

Tip: Persian cucumbers stay crunchier in brine than regular cucumbers. Use them every time for best results. 

Why your gut loves it: 

Bonus Recipes: 4 Quick Gut-Friendly Summer Drinks 

Pair these with any recipe above, or sip on their own between meals. 

The Bottom Line 

You don't need a meal plan or a list of rules to keep your gut healthy. Just a few swaps, live yogurt instead of a heavy dressing, fresh blueberries instead of a sugary snack, water instead of another soda. 

That's really what these healthy summer recipes are about. Food that works with your gut, not against it.  

Start simple: Pick one recipe from this list and make it this week. If you're not sure where to begin, the overnight oats take five minutes tonight and breakfast is sorted for tomorrow. That's it. One recipe, one step, and your gut will already be getting something it needs. 

References: