Vitamins and other holistic nutrients have been around for centuries to help elevate everyday living, soothe ailments and help us feel our best. With such an extensive history, it may not be surprising that the sheer number of supplements there are to choose from can be wholly overwhelming at first glance, especially if you’re new to incorporating them into your routine.
The good news is that there’s no need to stress over finding the “perfect routine” when it comes to identifying the best supplements for beginners. Today we’re going to keep things simple and explore ways to select the best supplements based on your own needs and then form a practice that combines both absorbability and timing for maximum benefit.
What Are Daily Supplements and Do Beginners Really Need Them?
A daily supplement is just that—a supplement, not a replacement. Whether it’s a multivitamin or a traditional herb, supplements serve the important purpose of plugging any nutritional gaps in otherwise healthy diets and providing the added support necessary to enjoy lasting wellness.
As part of this, some supplements provide outstanding support for beginners by laying a healthy foundation.
To help narrow down some of the best supplements to take for beginners, we asked Britta Sather, our in-house Licensed Nutritionist, to weigh in with her recommendations.
Probiotics: A Daily Supplement for Gut Health Beginners
One of the best starter supplements for beginners focuses on gut health. Unless you’re looking specifically for digestive support, probiotics may seem like a strange addition to your everyday routine. However, on a biological level it makes a lot of sense.
Probiotics help maintain microbial balance in our gut, which is directly tied to our overall health. This makes maintaining a balanced microbiome crucial for total wellness.
Bolstering immune health is a good habit for everyday living, and a whopping 70-80% of our immune cells are located in our gut.1
Beyond digestion and immune defenses, microbial balance in the GI tract can also help with improving mood and brain function. This is because of a network called the gut-brain axis. This unique form of communication connects multiple systems to send signals from the brain to the gut to coordinate intestinal activities and influence mood, cognition and mental well-being.2
Learn more about this interaction in Understanding The Gut-Brain Connection.
Britta’s top pick for probiotics: Dr. Stephen Langer’s Ultimate 16 Strain Probiotic with FOS
Magnesium: Daily Support for Overall Wellness
Many first-time supplement users consider magnesium for its abundance of benefits. Magnesium comes in many types and forms, making it a versatile solution to address a number of wellness needs from bone health, to feelings of anxiousness and stress, to sleep support.
The recommended daily intake levels for magnesium are 400 to 430 mg a day for men and 310 to 320 mg a day for women, however as much as 15 to 20% of people do not meet this amount.3,4 Magnesium has been studied to strengthen bone mineral density as well as aid with muscle soreness, making it a great choice for those with an active lifestyle.4,5
Because magnesium acts as a modulator of GABA (a neurotransmitter that calms the nervous system), this mineral is also an excellent choice to help soothe an anxious mind, slow racing thoughts and promote tiredness before bed.6
No matter the need, magnesium makes for a dependable daily supplement and an excellent choice for beginners wanting to maximize their supplement regimen.
Britta’s top pick for magnesium: Swanson Triple Magnesium Complex
Multivitamins: Classic Benefits Delivered Daily
Perfect for people of all ages, multivitamins are a wonderfully easy way to help fill nutritional gaps in your everyday diet. Recent studies suggest that a daily multivitamin may even slow age-related cognitive decline by as much as two years.7
Not only are multis a great addition to adult routines, they can also help kids stay healthy as they grow. While multivitamins make excellent additions to most diets, it’s important to note that they do not replace essential fruits, vegetables and other foods necessary for optimal wellness… sorry to everyone who was hoping to skip the broccoli at dinner.
Can you start supplementing without multivitamins?
Multivitamins provide a wide variety of nutritional benefits at all life stages. However, your supplement routine is a very personal discipline that reflects your own specific needs and goals, so you shouldn’t feel compelled to include or avoid any specific supplement.
Britta’s top pick for multivitamins: Swanson Real Food Multi – Women’s Daily or Swanson Real Food Multi – Men’s Daily
Omega-3s: Essential Support for Heart Health and More
One of my favorite daily essentials is omega-3s. These fatty acids have been studied extensively and are recommended for helping to maintain healthy triglyceride levels to promote cardiovascular wellness. They are also helpful for improving cognition and mental performance.8,9
There are three main types of omega-3s: Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are both found in fish and fish oil or vegan algal oils supplements. Then there is alpha-linolenic acid (ALA) which is found in plants like soy and flaxseed.
While it is recommended to get most of your omega-3s from foods such as salmon, tuna, beans and chia seeds, supplementation with these fatty acids can help add some healthy benefits to your everyday wellness.
Britta’s top pick for omega-3s: Swanson Plant-Based Omega-3
Calcium: Building a Stronger Foundation Each Day
Another daily supplement beginners often ask about is calcium. As the most abundant mineral in the body, calcium is responsible for many functions, from making up most of the structure in our teeth and bones to keeping tissues strong and flexible.
Needless to say, this mineral boasts some mighty benefits when it comes to bolstering bone health10 (read more in Your Complete Guide to Calcium Supplements). Bone health and integrity is an essential focus for women as they age, as bone density can lessen over time. Adding a calcium supplement can help provide some extra help for keeping bones strong as you age but be sure to also include calcium-rich foods like milk, yogurt and cheese in your diet. And don’t forget the added benefits that vitamins D and K can bring to your calcium supplement. These vitamins work synergistically to promote the body’s absorption of calcium, so a combination formula featuring these may be a potent way to support bone health.
Britta’s top pick for calcium: Swanson Calcium with Vitamins D & K
Other Nutritionist-Recommended Products to Take
Some other popular picks for daily nutrients are flavorful and convenient hydration stick packs, which are perfect for anyone who struggles to drink adequate amounts of water during the day. Protein, which is perfect for meal replacements, fueling workouts and making sure to meet daily protein intake goals. Also, vitamin D pairs well with magnesium and calcium for better bone health or when we don’t get enough sun.
Do beginners need to take all these supplements every day?
No, your health journey is unique, and so should be your supplement routine. These and many other great supplements are listed above as guidelines and examples of the kinds of targeted support available for beginners just starting to build their foundation of wellness. Your own path may look different than someone else’s, and that’s okay! The important thing is to consider your own goals and how the supplements described above can best work for you. You may add a few, or you may add most—there’s no hard and fast rule. Just remember to include your doctor in any decisions you make to help ensure the best outcome.
How to Build a Simple Daily Supplement Routine
We’ve looked at some of the best supplement choices to get you started on a healthy new regimen, but to build a sustainable supplement routine, remember these helpful pointers:
- Follow the suggested use instructions on the product label. Some vitamins are best taken with food while others should be taken on an empty stomach. The best time to take your supplements depends on their intended benefit. Read and follow all instructions for best results.
- Remember that beginning slowly and building your discipline over time is a major factor in long-term success. Give your body time to notice the benefits. After all, when it comes to supporting health with a targeted supplement regimen, speed and quantity matter less than consistency and quality.
Whatever your wellness goals are, the important part is getting started. These recommendations can be a great place to begin your supplement routine but be sure to incorporate products that best fit your needs.
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*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
About Britta Sather, LN
Britta Sather is a Licensed Nutritionist with over 14 years of experience in the dietary supplement industry. She has a passion for holistic living and a lifelong belief in natural health practices. Her philosophy is that your health is the greatest investment you’ll ever make, but be sure and enjoy life along the way.
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Sources:
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- Vyas, C M, et al. The American Journal of Clinical Nutrition, 119 (3), 692 - 701. Read source
- Skulas-Ray, A. C., et al. (2011). The American Journal of Clinical Nutrition, 93(2), 243–252. Read source
- Dighriri, I. M., et al. (2022). Cureus, 14(10), e30091. Read source
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