Healthy living means staying active, maintaining social interactions and staying mindful of mental wellness. It also means making sure your body has the nutritional support it needs for optimal performance and comfort. In this beginners’ guide to supplements, we want to introduce you to the world of supplements: what they are, where to start and how to incorporate them into a lifestyle that promotes health and wellness for years to come.
What Are Supplements, Exactly? A Simple Explanation for Beginners
It’s a fair question and a good place to start: What are supplements? Supplements are nutrients that complement your diet, plugging any nutritional gaps that may exist. They’re not a replacement for healthy eating, but a way of enhancing (or supplementing) it. It isn’t supplements vs. food but supplements PLUS healthy foods!
Vitamins and Supplements Explained
When it comes to supplements, the most common are vitamins, minerals, herbals or other supportive nutrients. Even with the best intentions, modern diets are unfortunately lacking in many key nutrients, so supplements are often necessary to support optimal wellness.
As far as comparing vitamins vs. minerals or other supplements, especially for beginners, it’s all about identifying your own personal needs and then finding products that can best support your goals. While vitamins and minerals are key nutrients used by the body to maintain wellness, other supplements, like herbals, can offer support in more indirect ways, such as promoting relaxation or a positive mood.
Let’s consider how different types of supplements may vary.
Vitamins, Minerals, and Herbal Supplements—What’s the Difference?
Here’s a quick and easy way to better understand what different supplements are and what they do:
- Vitamins are compounds or substances that promote cellular processes such as metabolism, energy production or even immune health. There are 13 essential vitamins, generally identified by letters like A, C or members of the B family.1
- Minerals are micronutrients that generally support functions and structures in the body. These can include calcium or zinc, among many others.2
- Herbal supplements can include ginkgo biloba, berberine, turmeric and more. These are plant-based ingredients traditionally used to support wellness, such as promoting cardio wellness or healthy digestion.
Other supplements you may encounter include mushrooms, essential fatty acids or sleep supporters like melatonin. While these types may not fall into one of the broad categories above, they can often serve as excellent supplements for beginners due to their targeted support for health and wellness.
Supplements vs. Food vs. Lifestyle Habits—How They Work Together
Supplements are necessary for promoting overall wellness, but they play a supporting role alongside other routines, acting in tandem and not in replacement. For example, eating a diet rich in vegetables, fruits and whole grains, paying particular attention to high-fiber (fibermaxxing) and good sources of protein, is a critical step to staying healthy. Supplements can help make sure that healthy diet features adequate levels of nutrients to support wellness. Examples of supplements that bolster a healthy diet include psyllium husk fiber, whey protein and hydration sticks.
Likewise, maintaining healthy lifestyle choices, like getting enough sleep, staying hydrated, keeping active and remembering to check in on your mental wellness are also major players in staying healthy. Supplements can support these choices by helping with your sleep/wake cycle, supporting comfortable range of motion or offering stress support.
When Supplements Can Be Helpful (and When They’re Not)
Better understanding what supplements are and what they do may help you decide if you need any in your daily health routine. After all, supplements are only a piece of the whole approach to wellness, and not a singular replacement for any other. Still, there are certain people who may want to especially consider incorporating supplements into their daily regimens.
This category for whom supplements may help includes:
- People with limited or restrictive diets. For example, someone who maintains a vegan diet may consider adding a vegan-friendly protein powder or vitamin B12 supplement to ensure they have adequate daily amounts of essential nutrients.
- Adults with increased nutrient needs. Certain health conditions or stages of life may necessitate a supplement for increased nutrition.
- Individuals advised by a healthcare professional. Your doctor may discuss the need for specific supplements with you based on your own particular health situation.
- Those experiencing stress, poor sleep or low energy, as these factors can deplete nutrient stores or indicate a need for increased nutrient intake. An herbal supplement or targeted selection of vitamins and minerals may go a long way to improving your experience.
It’s worth noting that supplements are less helpful when:
- Used as a shortcut for healthy habits. Let your supplements work together, not replace, good lifestyle choices.
- Taken in excess. Always follow bottle labels and recommended intake amounts. Remember that consistency and quality are best.
- Chosen without understanding personal needs. Don’t fall for fads or “too good to be true” advertising—research your own needs and goals and which supplements are backed by science for delivering positive results and benefits.
How to Start Taking Supplements Without Feeling Overwhelmed
Now it’s time to begin making plans for your new routine, but you may still be wondering how to start taking vitamins or other supplements. Here are some simple tips to help you get started.
First, begin by identifying your own personal goals. Are you looking for more energy in your day, improved joint comfort or perhaps a way to support healthy aging? There are supplements that can help with each of those, and more. Check out our Nutritionist’s Guide to Beginner Supplements for a deeper look at supplements that can kickstart your routine.
Second, when you’ve decided on the types of supplements you want to take, make sure to carefully read bottle labels and always follow the instructions. This will help ensure you experience maximum benefits.
Finally, always include your doctor in any decisions on beginning or adding supplements to your routine. This will help avoid potential interactions and will help ensure your regimen best meets your personal needs and goals.
Wellness Is a Journey—Supplements Are Just One Part of It
This beginner’s wellness guide is designed to help you better understand supplements and wellness and how they go hand-in-hand. With the information we’ve considered, you now have the necessary insight to begin crafting your new supplement routine.Â
Swanson offers a large selection of beginner-friendly wellness resources, from science-backed supplements to expert blog posts, all curated to help you experience your best health now and for years to come. We’re with you on this journey and are proud to support you every step of the way!
*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
1. National Library of Medicine. Accessed January 2026. Read source
2. Morris, A. and Mohiuddin, S. Biochemistry, Nutrients. [Updated 2023 May 1]. StatPearls Publishing; 2025 Jan-. Read source
