What Supplements Should I Take? A Beginner's Guide to Health Supplemen

Choosing the right supplements can be overwhelming, with so many options available. Whether you're looking to support vitality, promote digestive health, or complement an active lifestyle, finding the right nutrients tailored to your needs is key.

If you’re wondering, “What supplements should I take?” this guide will help you explore dietary supplements that may support your body’s natural functions and individual wellness goals.

However, it’s important to remember that while supplements can fill nutritional gaps, they should complement a balanced diet, not replace it. Always consult with a healthcare professional before adding new supplements to your routine to ensure they align with your individual health needs. Let’s begin!

Supplements Based on Maintaining Wellness

Noticing issues with energy levels, focus, and joint comfort aren’t just everyday inconveniences—they may indicate that your body is lacking essential vitamins or minerals.

Rather than masking these issues with temporary fixes like caffeine or pain relievers, supporting your body’s natural processes through proper nutrition and supplementation may contribute to overall wellness. Below, we’ll explore key nutrients that may help support your body’s natural balance and function.

Energy Level Support: Iron (1), B1 (22), CoQ10 (3), Magnesium (4)
Cardiovascular Health: Magnesium (4), Potassium (5), Berberine (6), Beetroot (7)
Sleep Support: Magnesium (8), Melatonin (9), L-theanine (10)
Cognitive Function: Omega-3s (11), B Vitamins (12), Lion’s Mane (13)
Immune Support: Vitamin C (14), Zinc (15), Vitamin D (16), Probiotics (17)
Joint Comfort: Turmeric/Curcumin (18), Omega-3s (19), Glucosamine (20)
Digestive Health: Probiotics (17), Digestive Enzymes (21), Ginger (22)
Mood Balance: Magnesium (23), Melatonin (24), L-theanine (10)

Supplements Based on Lifestyle

Your daily habits and routines may influence your nutritional considerations. For instance, active individuals and those who exercise regularly may choose to include additional protein, electrolytes, and magnesium to support muscle function, recovery, and hydration.

On the other hand, individuals following a plant-based diet might consider supplementing with B12, iron, and omega-3s to complement their dietary choices. Meanwhile, people with busy schedules might explore adaptogenic herbs like Ashwagandha and Rhodiola, which have traditionally been used to support the body’s response to occasional stress. (25, 26)

By recognizing how your lifestyle relates to your nutritional intake, you can make more informed choices about which supplements may support your individual wellness routine.

Active Lifestyles: Protein (27), BCAAs (28), Magnesium (29), Electrolytes (30)
Plant-Based Diets: B12 (31), Iron (32), Omega-3 (Algal oil) (33), Zinc (34)
Busy Schedules: Adaptogens (Ashwagandha, Rhodiola) (35), Magnesium (23), B-complex (36)
Reproductive Health: Prenatal Vitamins (37), DHA (38), Choline (39)
Healthy Aging Support: Vitamin D (40), Calcium (41), CoQ10 (42), Collagen (43)

Supplements Based on Dietary Choices

Even a well-balanced diet can have varying nutritional profiles, particularly when certain food groups are eliminated or restricted as a deliberate dietary choice.

For example, those following a low-carb or ketogenic nutrition plan may consider including additional electrolytes like magnesium and potassium to support normal hydration. Dairy-free individuals might consider calcium and vitamin D supplementation to complement their nutritional intake, while people avoiding gluten may explore B vitamins and zinc to support general wellness.

Being aware of these potential nutritional considerations can help support your body’s natural functions depending on the diet you choose to follow.

Low-Carb/Ketogenic Nutrition Plans: Electrolytes (Sodium, Potassium, Magnesium) (44), Omega-3s (45)
Dairy-Free Diets: Calcium (46), Vitamin D (46)
Gluten-Free Lifestyles: B Vitamins (47), Zinc (48)

Supplements for Specific Health Goals

In addition to maintaining balanced nutrition, some supplements may be used to support overall wellness and lifestyle goals.

For those focused on fitness, protein powders, creatine, and glutamine are often incorporated into wellness routines to support muscle recovery. Additionally, supplements like fiber, green tea extract, and CLA are popular choices for those looking to maintain a balanced metabolism.

Or, if you want to support healthy skin, hair, and nails, you may consider adding collagen and biotin into your routine. Depending on your individual needs, certain nutrients can play a role in supporting different aspects of well-being—from vitality to heart health and cognitive function.

Muscle Function & Recovery: Whey/Plant Protein (27), Creatine (49)
Skin, Hair & Nail Support: Collagen (50), Vitamin E (51)
Cardiovascular Support: Omega-3s (52), CoQ10 (53), Garlic Extract (54)
Healthy Aging: Resveratrol (55), Collagen Peptides (43), CoQ10 (42)
Bone & Joint Support: Calcium & Vitamin D (56), Glucosamine & Chondroitin (57), Turmeric/Curcumin (18)
Immune Support: Vitamin C (14), Zinc (15), Elderberry (58)
Respiratory Support: N-acetylcysteine (NAC) (59), Quercetin (60), Cordyceps Mushroom (61)
Liver Support: Milk Thistle (62), Dandelion Root (63), Alpha Lipoic Acid (ALA) (64)
Gut Health: Probiotics (17), L-Glutamine (65), Slippery Elm (66)
Hormone Balance: Maca Root (67), Ashwagandha (68)

Supplements for Men vs Women

What supplements should I take? The answer may be influenced by gender-specific considerations.

While many essential nutrients play a role in overall wellness for both men and women, factors such as biological differences, hormone levels, and lifestyle needs can influence individual nutrient requirements. Below, we explore commonly used supplements that support general well-being for men and women.

Best Supplements for Men

Men may benefit from nutrients that support muscle function, cardiovascular health, and reproductive health. Some of the commonly used supplements for men include:

Zinc: Plays a role in supporting immune function and overall metabolic health. (69)
Magnesium: Supports muscle function, energy production, and relaxation. (29)
Vitamin D: Helps maintain bone health and immune function. (16)
Omega-3 Fatty Acids: Supports cardiovascular and cognitive health. (52)
Creatine: Commonly used to support muscle performance and recovery. (49)
Saw Palmetto: Traditionally used to support prostate health. (70)
CoQ10: Plays a role in cellular energy production and general heart health. (53)

Best Supplements for Women

Women’s nutritional needs can vary based on life stages, including menstruation, pregnancy, and menopause. The following nutrients are commonly used to support women’s overall health:

Iron: Supports healthy red blood cell production. (71)
Calcium & Vitamin D: Help maintain bone health. (56)
Folate (Vitamin B9): Plays a role in overall wellness, particularly during pregnancy. (72)
Collagen: Supports skin, hair, and joint health. (50)
Magnesium: Helps support relaxation and muscle function. (29)
Omega-3 Fatty Acids: Support cardiovascular and cognitive health. (52)

By incorporating supplements that align with their individual nutritional needs, men and women can support their overall wellness. Since nutritional requirements vary, consulting with a healthcare provider is recommended before starting any new supplement regimen.

How to Choose High-Quality Supplements

Not all supplements are the same, and selecting high-quality options is crucial for safety and effectiveness. Some products may contain unnecessary fillers or low-quality nutrient forms. To make informed choices, pay attention to these key factors:

Check for Third-Party Testing

Since supplement regulations differ from those for pharmaceuticals, third-party testing can help verify product quality. Certifications from trusted organizations can provide additional assurance, including:

NSF International (NSF-Certified for Sport): Verifies that supplements meet label claims and are tested for banned substances and contaminants.
United States Pharmacopeia (USP): Confirms that products contain the listed ingredients in the stated amounts and meet established quality standards.
Good Manufacturing Practices (GMP): Indicates that supplements are produced in a facility following industry standards for quality and consistency.

Always check supplement packaging or the manufacturer’s website for these third-party certifications to help you assess product quality and reliability.

Avoid Unnecessary Fillers and Additives

Some supplements may contain artificial ingredients that do not contribute to the intended benefits and, in some cases, may even cause adverse effects. Be mindful of:

Artificial Colors and Flavors: These are often added to enhance the appearance or taste of supplements but do not contribute to nutritional value.
Preservatives and Synthetic Fillers: Some products may contain ingredients like hydrogenated oils or titanium dioxide, which may not offer nutritional benefits.
Sugar and Artificial Sweeteners: Some gummy vitamins or flavored powders contain added sugar or artificial sweeteners, which may not align with individual dietary preferences.

Opt for supplements with fewer ingredients and those that are derived from whole food sources when possible.

Understand Proper Daily Servings

Taking the appropriate amount of a supplement is important for achieving desired outcomes. Too little may not provide benefits, while excessive servings can be harmful. Consider these general guidelines:

Check Recommended Daily Allowance (RDA): Some supplements may contain higher amounts than the RDA, which may not be necessary for everyone. Consult a healthcare provider to determine what’s right for you.
Fat-Soluble vs. Water-Soluble Vitamins: Fat-soluble vitamins (A, D, E, and K) are stored in the body and may accumulate, whereas water-soluble vitamins (B-complex and C) are generally excreted when taken in excess.
Timing Matters: Some supplements may be better absorbed when taken with food (like fat-soluble vitamins), while others (like iron) are better absorbed on an empty stomach.

It’s best to follow the manufacturer’s guidelines and consult with a healthcare professional to determine the right dosage for your individual needs.

Consider Bioavailability

Bioavailability refers to how effectively a supplement is absorbed and used by the body. Some forms of vitamins and minerals may be more readily absorbed than others:

B12: Methylcobalamin is a form of B12 that is commonly used in the body.
Magnesium: Magnesium citrate and glycinate are often preferred for better absorption compared to magnesium oxide.
Iron: Ferrous bisglycinate is a form of iron that is generally well-tolerated and absorbed.
Turmeric/Curcumin: Some formulations may include black pepper extract (piperine) to support absorption, as curcumin alone may be less readily absorbed.

Choosing a bioavailable form of a supplement may help support better absorption and more efficient use of nutrients.

Support a Healthy Lifestyle with Double Wood Supplements

The supplement market is extensive, so figuring out the right combination of products for your unique needs can feel overwhelming. That’s why we’ve created a Supplement Stack Builder —an easy-to-use tool designed to help you explore supplements that may align with your lifestyle, dietary choices, and health goals.

Explore Double Woods Supplements today to explore our range of products that may support your health and well-being.

Note: This article is for informational purposes only and should not replace professional medical advice. Always consult with a healthcare professional before starting any new supplement or making significant changes to your health regimen.