There are more than 80,000 supplements on the shelves of supermarkets, drug stores, big box stores, and online websites and retailers. It’s a huge business worth close to $177 billion worldwide. Choosing the right vitamins, minerals, herbs, or botanicals to buy and consume is important because you want them to be a healthy addition to your food intake and lifestyle. Understanding your nutritional intake from food, your health goals, your lifestyle, and your preferences will help you to choose supplements to potentially enhance your energy, health, and mood.
This Cheat Sheet will give you quick guides to essential vitamins and minerals, their functions, food sources, and signs to look for potential deficiencies. It also has a list of common supplements and botanicals and their uses. Lastly, there are ideas for questions for you to discuss with your doctor or healthcare provider as you are trying to use supplements to support your health goals.
Quick guide to the essential vitamins and their functions
The following table summarizes information on the essential vitamins.
| Vitamin |
Function |
Food Sources |
Signs of Deficiency |
| Vitamin A |
Supports vision, immune system, skin |
Carrots, sweet potatoes, spinach |
Night blindness, dry skin |
| Vitamin B1 (thiamine) |
Converts food into energy |
Whole grains, pork, beans |
Fatigue, confusion, muscle weakness |
| Vitamin B2 (riboflavin) |
Helps cells produce energy |
Milk, eggs, green vegetables |
Cracks on lips, sore throat, fatigue |
| Vitamin B3 (niacin) |
Supports digestive system, skin, and nerves |
Chicken, tuna, whole grains |
Pellagra (diarrhea, dermatitis, dementia) |
| Vitamin B6 |
Helps with brain function and red blood cell production |
Fish, potatoes, bananas |
Irritability, depression, confusion |
| Vitamin B12 |
Vital for nerve function and red blood cell production |
Meat, dairy, eggs |
Fatigue, nerve damage, anemia |
| Vitamin C |
Boosts immunity and helps absorb iron |
Citrus fruits, strawberries, bell peppers |
Scurvy (bleeding gums, weakness) |
| Vitamin D |
Helps absorb calcium for strong bones |
Sunlight, fortified milk, fish |
Rickets (weak bones), fatigue |
| Vitamin E |
Antioxidant, protects cells |
Nuts, seeds, spinach |
Nerve damage, muscle weakness |
| Vitamin K |
Helps blood clotting and bone health |
Leafy greens, broccoli, cabbage |
Excessive bleeding, bone fractures |
Quick guide to essential minerals and their functions
The following tables describes the function, food sources, and signs of deficiencies for the essential minerals that you need to get from food. They are categorized as major minerals that you need in larger amounts or trace minerals that are needed in small amounts.
Major minerals
| Mineral |
Function |
Best Food Sources |
Signs of Deficiency |
| Calcium |
Supports bone and teeth health, muscle function, and blood clotting |
Dairy (milk, cheese, yogurt), leafy greens, tofu, almonds |
Weak bones, muscle cramps, numbness, fatigue |
| Chloride |
Works with sodium for fluid balance and stomach acid production |
Salt, seaweed, tomatoes, olives |
Rarely observed in healthy people |
| Chromium |
Enhances the action of insulin and involved in the metabolism of carbohydrates, fats, and proteins |
Broccoli, brewer’s yeast, banana, fish, whole grains, nuts and seeds, lean meats |
Dehydration, muscle weakness, difficulty breathing |
| Magnesium |
Supports muscle/nerve function, energy production, bone health |
Nuts, seeds, leafy greens, whole grains, legumes |
Muscle cramps, fatigue, irregular heartbeat, headaches |
| Phosphorus |
Vital for bone/teeth health, energy production, DNA/RNA formation |
Meat, poultry, fish, dairy, nuts, seeds, legumes |
Weak muscles, bone pain, fatigue, irritability |
| Potassium |
Regulates fluid balance, muscle contractions, nerve signals, and heart function |
Bananas, potatoes, spinach, beans, fish (salmon) |
Muscle weakness, cramps, fatigue, irregular heartbeat |
| Sodium |
Maintains fluid balance, muscle contractions, nerve function, and blood pressure |
Salt, processed foods, canned soups, pickles, fast food |
Nausea, vomiting, muscle cramps, dizziness, confusion |
| Sulfur (methylsulfonylemethane) |
Part of amino acids, methionine and cysteine; important for protein synthesis, skin, hair, nails, tendons, and ligaments; fixes DNA |
Animal or vegetable proteins, allium and cruciferous vegetables, whole grains, leafy greens |
Inflammation, allergies, brittle nails and hair, joint pain, muscle weakness |
Trace minerals
| Mineral |
Function |
Best Food Sources |
Signs of Deficiency |
| Copper |
Supports red blood cell production, immune function, and collagen synthesis |
Shellfish, nuts, seeds, whole grains, beans, potatoes |
Anemia, brittle bones, low body temperature, fatigue |
| Chromium |
Enhances the action of insulin and involved in the metabolism of carbohydrates, fats, and proteins |
Broccoli, brewer’s yeast, banana, fish, whole grains, nuts and seeds, lean meats |
Dehydration, muscle weakness, difficulty breathing |
| Fluoride |
Strengthens bones and teeth, helps prevent cavities |
Fluoridated water, tea, fish, seafood |
Increased risk of dental cavities, poor bone health |
| Iodine |
Essential for thyroid hormone production, metabolism regulation |
Iodized salt, seafood, seaweed, dairy, eggs |
Goiter, fatigue, weight gain, sensitivity to cold, dry skin |
| Iron |
Vital for red blood cell production, oxygen transport, and energy |
Red meat, poultry, lentils, beans, spinach, tofu |
Fatigue, weakness, pale skin, dizziness, shortness of breath |
| Manganese |
Important for bone health, metabolism, and antioxidant defense |
Whole grains, nuts, legumes, leafy vegetables, tea |
Bone deformities, poor growth, skin rashes |
| Molybdenum |
Helps break down proteins, alcohol, drugs, and toxins |
Legumes, whole grains, beef liver, and dairy |
Seizures in infants, irregular heart rate in adults (deficiency is rare in the United States) |
| Selenium |
Antioxidant properties, supports thyroid function and immune health |
Brazil nuts, seafood, meat, poultry, eggs |
Fatigue, weakened immunity, hair loss, muscle weakness |
| Zinc |
Important for immune function, wound healing, protein synthesis |
Meat, shellfish, legumes, seeds, nuts, dairy |
Slow wound healing, hair loss, poor appetite, impaired immune response |
Common supplements and their uses
The following are some of the more common supplements that people buy. You may need some of these depending on your health and lifestyle.
Always consult your healthcare professional before starting any new supplements.
- Multivitamin: Multivitamins are a good “insurance plan” to get your Recommended Dietary Allowance (RDA) of important nutrients each day. They’re a good source of essential vitamins and minerals that can fill in gaps in nutrients from your food intake. It is recommended that people older than 50 should take a multivitamin because as you age, your absorption of some nutrients may decrease. Also, sometimes as you age, people eat less, and therefore get fewer nutrients from foods. Always take a multivitamin with food to avoid side effects. Others who may need a multivitamin include children and teens who eat poorly and pregnant and lactating women.
- Fish oil (omega-3 fatty acids): This supplement supports brain, heart, and joint health. You can also get this from fatty fish and seeds and nuts.
- Probiotics: A probiotic supplement supports gut health and digestion. Gut health is linked to brain and skin health as well. Fermented foods like yogurt, kimchi, and kombucha are great dietary sources of probiotics. If you use a supplement, you must take them every day for them to be effective.
- Vitamin D3: You get vitamin D from sunlight, fish, and fortified foods but many people need more to support bone health and immunity. You may need more if you are not exposed to sunlight or are a vegan or vegetarian.
- Calcium: Calcium is critical for bones and teeth as you grow and develop but also as you age to prevent osteoporosis. Good food sources are dairy, fortified foods, and leafy greens.
- Magnesium: This mineral supports muscle function and energy production and may help with sleep. Good food sources include nuts, seeds, and leafy greens.
- Iron: Iron is important for oxygen binding to red blood cells. Good sources are red meat, spinach, and lentils. Menstruating women often need extra iron from supplements. Taking vitamin C with iron helps to enhance absorption of the iron.
- Creatine: Creatine is converted to creatine phosphate and phosphocreatine and stored and used for energy in the muscles. Many body builders and competitive athletes use phosphocreatine as a source of energy during high-intensity exercise. It may increase lean muscle mass and improve athletic performance. Good sources from the diet are wild game, lean red meat, salmon, tuna, and herring.
Common herbal and botanical supplements
Botanicals are big business and offer some benefits such as the following:
- Echinacea supports immunity and may reduce symptoms of cold and flu.
- Ginseng supports immune function and may boost energy.
- Turmeric (curcumin) is an antioxidant and anti-inflammatory and may support joint and digestive health.
- Ginkgo biloba may enhance cognitive function and memory.
- Peppermint may help with digestive discomfort and headaches.
- Ginger is good for digestion issues.
- Chamomile supports digestion, relaxation, and sleep.
- John’s wort supports mood and may have mild antidepressant effects.
- Milk thistle may support liver function and act as antioxidant.
- Ashwagandha may reduce stress and boost energy.
- Valerian root may reduce anxiety, help with sleep, and promote relaxation
- Garlic is good for cardiovascular health.
- Saw palmetto supports prostate health and may reduce symptoms of enlarged prostate.
- Black cohosh reduces some symptoms of menopause, such as hot flashes.
- Cranberry is good for urinary tract health and helps reduce urinary tract infections.
- Rhodiola may reduce fatigue and enhance energy.
- Green tea and green tea extract are good antioxidants.
Always discuss any supplement with your healthcare professional before you being taking it.
5 things to discuss with your doctor or healthcare provider
Always discuss supplement use with your doctor before you begin taking anything. This is important because you need to determine whether you truly need them. If you do, your doctor should advise you about the dosage and any interactions the supplements may have with other things you’re taking.
Here are five things to talk to your doctor about.
- Be open with your doctors about any supplements you’re taking and their doses.
Ask them if you there are any interactions between the medications that you are taking and any of the supplements. Some supplements may decrease the effectiveness of a medication and some may address side effects. Some potential interactions include the following:
- Blood thinners and fish oil or vitamin K
- Antibiotics and magnesium
- Antidepressants and St. John’s wort or 5-HTP
- Antacids and calcium, magnesium, and B12
- Statins and coenzymeQ10
Sometimes you may need to space out the timing of your vitamins and medications to avoid negative interactions.
- Ask about your yearly blood work that you should be getting and then discuss all the results.
Usually, yearly lab tests include
- A complete blood count (CBC)
- Basic metabolic panel
- Lipid panel
- Hemoglobin A1C and fasting blood glucose
- Vitamin D, B12, folate, iron, electrolytes
Specifically ask about any results that are high or low.
- Talk with your doctor about your diet and lifestyle.
Ask what possible deficiencies you may have. Also discuss what nutritional needs you have for specific health concerns. Here are some examples:
- Chronic diseases like diabetes, heart disease, obesity, hypertension, and bone density issues
- Specific nutrition-related conditions that may require dietary changes or supplements: celiac disease, Crohn’s, irritable bowel disease, food allergies
- Weight-loss surgery or GLP-1 medications
- Ask for specific supplement recommendations for lifestyle changes.
Here are some situations that may require specific types of supplementation:
- Limiting exercise
- Planning to run a marathon
- Thinking of becoming a vegetarian
- Ask for a recommendation for further information.
You may need more help on a regular basis from a licensed dietitian or nutritionist.
Knowing the best way to get nutrients from your foods
Here is a checklist for getting vitamins and minerals from your foods:
- Follow the Recommended Dietary Allowances (RDA) for macro and micronutrients. (Check out the online Nutrient Recommendations and Databases.)
- Eat according to one of the recommended diets: HUSS (Healthy U.S.-style), Mediterranean, or vegetarian diets recommended in the Dietary Guidelines for Americans.
- Focus on eating vegetables, fruits, whole grains, lean protein, unsaturated fats, and low-fat dairy. Avoid saturated fat and sugar. Stay within a calorie range suitable for your age, height, weight, and lifestyle.
Steps to choose which supplements to take
- Identify your health goals.
Are you trying to be healthy, stronger, more athletic, vegetarian, or prevent chronic diseases?
- Evaluate your current diet.
- Are you a vegan, vegetarian, or limited in your dietary intake?
- Do you eat at least five servings of fruits and vegetables each day and whole grains?
- Use an App (MyFitnessPal, Lose it or Chronometer) to look at macro and micronutrient intake or deficiencies or use a written food diary like the one offered by the CDC.
- Identify whether you have any potential nutrient gaps that need supplementing.
- Research products and effectiveness.
- Look for the scientific evidence that supports the use of the supplements.
- Read the supplement label for other ingredients in the supplement
- Check dose and potency.
- Does the dose match the RDA?
- Is it a therapeutic dose based on science?
- Assess the quality and safety of the supplement.
- Check for a logo from USP, NSF, or ConsumerLab.
- Does the brand have good manufacturing practices?
- Is the supplement free of fillers, preservatives, pesticides or other contaminants to avoid?
- Review the brands and evaluate cost.
There are many good brands of supplements, and choosing one over another may depend on what you’re looking for. There are good drug store brands that are third-party certified, including Garden of Life, Nature Made, Nature’s Bounty, and Nordic Natural. Also, Costco, CVS, and Walgreens may have their own brands that are good quality.
There are other brands available online or in specialty shops that may be more expensive but more appealing to you. If you’re looking for products with more food-based ingredients and fewer fillers or are gluten free, these may be for you. Look for brands like HUM, Klean Athlete, Metagenics, NOW, Pure Encapsulations, Ritual, and Thorne.
