Okay sooo, let’s be honest — no one eats perfect everyday. Even if we try to eat healthy, life happens, and we skip meals or just end up eating whatever’s quick. That’s why vitamins and supplements can really help fill the gaps and keep your body feelin good.
You don’t need to take like, 20 pills a day or anything (pls don’t lol), but there’s def a few important ones that most people can benifit from on the daily.
Here’s some of the best ones that I know of, from my own experience + stuff I’ve read online tbh.
1. Multivitamin (the basic go-to)
This one is kinda like the all-in-one deal. If you’re not sure what you’re low in, just take a decent multivitamin. It usually has vitamins A, B, C, D, E, and some minerals too like iron and zinc.
Just don’t buy the super cheap ones that are full of filler and don’t even absorb right. Been there, waste of money lol.
2. Vitamin D (most ppl low and don’t know)
This one’s super important. If you don’t get much sun (and who does, especially if you work indoors), chances are you’re low on Vitamin D. And low D makes you tired, moody, messes with your bones and stuff.
Take it with food (some fat helps it absorb better). Vitamin D3 is the better version, in case you’re wondering.
3. Magnesium
Idk why nobody talks about this more?? Magnesium helps with so much — sleep, stress, muscle soreness, even digestion.
There’s a bunch of types (citrate, oxide, glycinate… it’s confusing), but just don’t get oxide, that one’s not absorbed good.
Also, if you get muscle cramps at night or can’t fall asleep, try taking this before bed. It works wonders sometimes.
4. Fish Oil / Omega-3
If you don’t eat fish like 2 or 3 times a week (I don’t ), you’re probably not getting enough omega-3s. It helps with brain health, heart, joints, skin… it’s like the good fat your body wants.
Some fish oil smells weird tho. Try to get “burpless” ones or it’s… not a fun time later
5. Vitamin C
Good ol’ vitamin C. Helps with immune system and also skin, wound healing, and all that. It’s not just for when you’re sick. Can be taken daily.
If you don’t eat enough fruits or veggies (yep, guilty), then this one’s good to add.
6. Probiotics
So important for gut health. If you get bloated, constipated, or just feel off after meals, this might help. Not all brands are the same though, so it can take time to find one that actually works for you.
Try to get one with at least a few billion CFUs and multiple strains. (Not just one kind of bacteria, your gut wants variety!)
7. Iron (only if you’re low)
Okay but don’t just take iron randomly. Too much is bad. But if you’re tired all the time, pale, get dizzy, or have heavy periods — maybe check with a doc about iron levels.
Vegetarians especially need to watch this.
8. Zinc
Zinc helps with immunity, skin, healing cuts, and even acne in some cases. You don’t need a ton of it tho. Too much zinc = upset stomach or even nausea (found out the hard way )
9. B12
If you’re vegetarian or vegan, this is basically a must. Your body can’t really get enough B12 from plants, and it’s important for energy and brain stuff.
Even meat eaters can be low sometimes tbh. There’s liquid drops or dissolvable tabs that work great.
Quick Note:
Don’t just start taking everything on this list lol. Start small, see how you feel. Everyone’s body is different, and sometimes too many supplements just end up wasting money (and giving you weird burps).
Also, talk to your doctor or at least check your bloodwork if you’re not sure what you really need. Supplements are helpful — but they’re not a magic fix for everything.
Final Thoughts
Supplements aren’t gonna fix a junk food diet or lack of sleep (I wish tho). But they do help support your body when life gets crazy and you’re not eating perfect or feeling your best.
The main ones I always come back to are:
Multivitamin, Vitamin D, Magnesium, Fish oil, and Probiotic.
Just don’t overcomplicate it. Keep it simple, consistent, and listen to how your body feels.
