4 supplements that could support your health

Have digestive issues? Head to the aisle on the left. Looking for sleep aids? Those are over to the right. If you’ve got a health complaint, it’s fairly easy to find an over-the-counter supplement that’ll claim it can help. But what if you just want to optimize your overall health? You can’t exactly find that in the antacid aisle. So, where do you even start? First, know that you may not even need a general health supplement — in general, it’s best to get your nutrients through foods. That said, when life gets busy, sometimes doing that is easier said than done. Below, experts explain which general supplements may be beneficial.

Protein

Ideally, a macronutrient like protein should be obtained through your diet, according to Kelli Richardson, Ph.D., R.D., nutrition scientist and dietitian for WeightWatchers. “Eating a variety of healthy foods is the best way to get most key nutrients,” she says. Healthy sources of protein include chicken breasts, eggs, cottage cheese, salmon, nuts, and lentils, which all have vitamins and minerals in addition to protein.

You can check your protein intake through the WW app, which lets you see how much you eat in a day (plus recommendations for how much you should eat in a day) when you track your food. If you aren’t getting enough through your diet (.8 to 1 gram per kilogram of body weight), you may consider supplementing, Richardson says. Getting enough protein is important for maintaining lean body mass — especially if you’re losing weight. This is because during weight loss, the body can break down muscle tissue for energy and you end up losing muscle alongside fat. Upping your protein intake helps prevent or slow this process. And, as an added bonus, protein is more satiating than carbs or fat — the other two macronutrients — so it helps keep you full for longer. This may be why research suggests consuming more protein can help prevent weight regain.

In terms of what to choose, look for a supplement that provides about 20 to 30 grams of protein and has less than 5 grams of sugar per serving. Another tip: Pick a product with as few ingredients as possible and avoid artificial sweeteners.

Fiber

Similar to protein, it's best to get fiber through dietary sources like fruits, vegetables, whole grains, beans, and legumes, says Richardson. That’s because in addition to fiber, you’re getting other vitamins and minerals. However, it's not always easy to reach the daily recommended amount of 25 to 38 grams daily: One analysis concluded that 95 percent of adults and children don't get as much as they should. Not sure how much you’re netting? Like with protein, the WW app shows you how much you eat a day when you track your meals. If you aren’t hitting your target, that’s where a supplement can help.

"Fiber supplementation can provide many positive benefits, such as supporting heart health, blood sugar control, and the digestive system," Richardson says. It can also offer an assist with weight loss since it helps you feel full for longer. One study found that after six months, those with the greatest increase in fiber intake lost nearly 10 pounds more, on average, compared to those who either reduced or had the smallest increase in fiber intake. Also, those who met the recommendation for fiber were more likely to stick to their prescribed diet plan.

There are many types of fiber found in supplements — including psyllium, inulin and methycellulose — and they can be found in powders, pills, and gummies. Talk to your healthcare provider before choosing one to see which supplement may be the best fit for your unique needs.

Vitamin D

One nutrient many people don't get in ample supply from their diet is vitamin D, which is critical for bone health and immune system function, says Dr. Heather Hinshelwood, M.D., chief of medicine at the Fraum Center for Restorative Health in South Carolina. While you can get some vitamin D from foods like fatty fish and cheese, you get the biggest dose through sunlight exposure.

That can make getting enough vitamin D tricky, since sunscreen, which does the very important job of reducing your risk for skin cancer, blocks the rays that lead to vitamin D production. It’s even tougher for those who live in northern states — essentially anyone who lives north of Atlanta — where sunlight isn’t as strong for half the year.

"Low vitamin D levels are linked to chronic inflammation, which is connected to a number of health issues," Hinshelwood says. And it can limit how much calcium is absorbed by your body, weakening your bones. Research indicates that some people are at higher risk of vitamin D deficiency, including older adults, people with conditions that make it difficult to absorb nutrients — such as Crohn's disease and ulcerative colitis — and those with obesity (body fat can reduce how much vitamin D gets into your bloodstream).

If your blood work shows a deficiency and your healthcare provider suggests taking a supplement, look for vitamin D3 — which is more effective than vitamin D2 — in the recommended dosage of 400 to 800 IU per day. Also, because vitamin D is fat soluble, choose a supplement that’s oil-based, such as gel capsule, or liquid, or take your supplement with a meal that contains fat in it, like something with avocado or olive oil.

Magnesium

"Magnesium supplements may be useful for a variety of conditions, including migraines, constipation, poor sleep, and anxiety," says Dr. Lisa Doggett, M.D., a family and lifestyle physician at The University of Texas at Austin. The mineral is also important for muscle health, digestive function, and heart health, adds Hinshelwood. And it’s needed for many processes in the body, including regulating nerve function, blood sugar levels, and blood pressure.

Foods with magnesium include legumes, seeds, nuts, soy products like tofu, bananas, whole grain breads, and peanut butter. But a supplement can help up your intake. Choose a form of magnesium that’s easily absorbed by the body, such as magnesium glycinate or magnesium citrate, and get it in a powder form. Magnesium can cause gastrointestinal upset if too much is taken from the start, so start small and increase it gradually until you reach the recommended amount.

What to know before starting a supplement

Even with supplements that are well researched and widely available, like the ones above, it's important to check with your healthcare provider before starting a new supplement regimen, Richardson says.

That's because some supplements may not play well with certain medications or medical conditions. For example, some supplements could intensify the effects of diabetes medications or interact poorly with antidepressants, immune suppressants, cholesterol-lowering meds, and blood thinners.

The bottom line

When it comes to supporting your health, focusing on dietary choices should be your first step, since supplements should be seen as, well, supplementary. That means they can be useful for filling in the gaps as you increase the nutrients in your diet, says Doggett. "In most cases, trying to address deficiencies through supplements alone is not going to give you the same benefits as changing your diet," she notes. But they can be good for providing a boost of specific nutrients while you're making that pivot toward healthier eating.