It seems like everyone has an opinion on healthy living and supplements these days. Some are big fans, while others aren’t so sure. Do you need supplements to enjoy better wellness? And if so, how can you be sure? Here’s a simple guide to help you decide if supplements are right for you and which ones might be best for beginners. In a world of conflicting advice and endless choices, we're here to help you feel empowered to make the best decisions for your own personal needs and goals.
Start with Your Diet: Are You Getting Enough Nutrients from Food?
How can you tell if you need to supplement with other nutrients? The answer lies in the food you consume each day. Diet is the primary means of getting the essential nutrients to maintain total-body health, and while supplements serve as an effective measure to fill in any gaps that appear in our diet, the simple fact is, certain dietary patterns today may either be low or suboptimal, lacking in many crucial nutrients.
You may need to supplement if:
- Your diet is limited in fruits, vegetables, or whole grains
- You frequently skip meals or rely on convenience foods
- You have certain dietary restrictions (ex. vegetarian, dairy-free)
- Your dietary habits are inconsistent
If any of these apply to you, it may be time to consider adding nutritional supplements.
Lifestyle Factors That Can Increase Nutrient Needs
Everyday living can increase our need for supplements. That’s because stress or even physical activities can impact our need for certain nutrients. In fact, lifestyle and supplements are closely linked, with even healthy activities sometimes draining our bodies of the nutrients we need. Some examples of how lifestyle can increase our need for supplements include:
- Physical or mental stress—periods of high stress can deplete our bodies of essential micronutrients.1
- Poor or irregular sleep—similarly, individuals without adequate nutrition may experience poor sleep, a connection that may indicate an increased need for supplementation.2
- Limited sun exposure—our bodies naturally benefit from healthy levels of sun exposure, synthesizing vitamin D and regulating helpful neurotransmitter hormones like serotonin.3 Without sufficient exposure to sunlight, supplementing may be necessary to maintain wellness.
- Intense exercise routines—physical activity can result in nutrient depletion in a few ways. Through perspiration, our bodies lose crucial electrolytes like sodium, and research indicates that those who engage in even moderate activities regularly have lower levels of essential B vitamins.4
How Age and Life Stage Can Play a Role
Over time the interplay of age and supplements becomes more important to consider. That’s because our bodies naturally change as part of the aging process, and some of those changes involve increased nutrient needs, challenges with absorption, or changes in metabolism.5 Someone looking to promote healthy aging should consider their changing needs (ex. bone strength, vision support) and the available supplements which may help.
Signs You May Benefit from Supplements
Beyond the impact of diet, lifestyle and age, here are some other signs that may indicate a supplement routine could benefit you:
- Persistent low energy—are you always feeling run down or tired? Some B vitamins or energizing green tea may be just what you need.
- Trouble managing stress—we all feel the need for clarity and focus, and a positive mood is something everyone can benefit from. Cognitive support from Lion’s Mane mushroom or ginkgo biloba may provide a boost.
- Poor sleep quality and mood—these two often go hand in hand. Helping your body and mind relax with chamomile, GABA or even magnesium could go a long way to enhancing your nightly rest and general outlook.
As a general rule, it’s always best to discuss any new supplements or changes to your supplement routine with a doctor. Be sure to talk about any medical conditions you have and any prescription medications you take. You and your doctor are best suited to decide which supplements would be appropriate to your specific needs.
A Simple Beginner Self-Assessment Checklist
Ready to take the supplement self-assessment to see if these dietary additions can help you enjoy better health and wellness? Take a moment and ask yourself these simple questions:
- Is my diet inconsistent or limited?
- Could my stress level or sleep use some support?
- Do I want to be more proactive about wellness?
If the answers to these and similar questions are yes, then chances are good that a new supplement regimen could provide you with just the support you need!
There’s No One-Size-Fits-All Answer—and That’s Okay
For most folks, the need for supplements to complement their otherwise healthy lifestyle is simply a part of their overall wellness journey. Whether it’s to plug nutritional gaps in your diet or to promote healthy aging over time, supplements have a lot to offer no matter where you are on life’s path.
There are many products available to help you meet your goals, and Swanson is especially well-suited to help you find the best, high-quality supplements for beginners. From general wellness to targeted support, our experts have supplements lined up to bolster your wellness day in and day out.
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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 Dustin Moore, PhD, RD
Dustin Moore is a nutrition scientist, dietitian, and public health professional dedicated to advancing evidence-based practice. He holds a PhD in Public Health and is deeply invested in enhancing scientific communication to bridge the gap between the health sciences and the public.
Sources
- Lopresti, A. Adv Nutr. 2020 Jan 1;11(1):103-112. Read source
- Study Links Poor Sleep with Poor Nutrition. (2019) American Society for Nutrition. Accessed January 2026. Read source
- Mead, M. Environ Health Perspect. 2008 Apr;116(4): A160-7. Read source
- Manore, M. American Journal of Clinical Nutrition. 2020; 72 (2): 5985-6065. Read source
- National Institute of Medicine Food Forum. 2010. 5, Nutrition Concerns for Aging Populations. Read source
