Loving this content? Share it on your social channels!

best supplements to take

This article is for informational purposes only and is not intended to replace personalized medical guidance. Always consult with a medical doctor or registered dietitian for personalized supplement recommendations.

If you’re on a health journey, you’re probably curious about the best supplements to take to support your goals. In an age where wellness trends and supplements are ever-changing, you may wonder how to know what vitamins to take and which are not worth your money.

As a Registered Dietitian, my clients often ask me about the best supplements to take and what brands I recommend. To help break this topic down, I will share my daily supplement regimen for inspiration. While everyone is an individual, this guide aims to shed light on the supplements worth integrating into your daily regimen.

Please remember that this is my personal health regimen, and you should always consult a medical professional and registered dietitian for the best vitamins to take daily.

Disclaimer: This article contains affiliate links. As an Amazon associate, I earn a commission from qualifying purchases.

1. Multivitamin

best supplements to take

When clients ask me what supplement to start with, I always recommend a multivitamin. While as a dietitian, I always employ a food-first approach, I know getting all of your nutrients solely from food is easier said than done.

If your eating habits vary or you suspect your diet lacks something, adding a multivitamin to your supplement routine can provide peace of mind. 

Most multivitamins provide much of your daily requirements for essential vitamins and minerals. These essentials can complement your diet to fill in any potential gaps.
I take Nature Made® Women’s Multivitamin tablets, as they are high quality and third-party tested for the utmost quality and potency. Third-party testing also attests that the nutrition label accurately depicts what is in the product.

2. Elderberry

best supplements to take

Elderberry is a flowering plant with antioxidant qualities. I take elderberry and recommend it to my clients for immune health. According to two clinical trials, elderberry is associated with reduced cold and flu duration. This is thought to be due to its polyphenol content, health-promoting plant chemicals.

Rat studies also showed elderberry increased immune defenses by increasing the number of immune-supporting cells in the body.

It also has a very low risk of side effects in supplement form, which I always look out for in terms of safety. The only safety concern is in consuming unripe, uncooked elderberries which contain toxins that can be poisonous.

I have been taking Nature’s Way Sambucus Elderberry 3200 mg religiously for over 2 years, and I can honestly say I hardly ever get sick. If I do, it is pretty short in duration. 

Of course, remember that you need to practice healthy lifestyle habits to support your immune system, such as getting enough sleep, drinking plenty of water, and eating a nutritious diet.

3. Omega-3s

best supplements to take

Omega-3s are essential fats. They are “essential” because our body cannot make them – meaning we need to obtain them from food and supplements. 

The best sources of omega-3s are from fish, fish oil, and algae. They are also found in other plant-based foods like seeds and nuts, but our body has to work harder to convert them into the active form of omega-3. 

There are several reasons to get in more omega-3s, such as improved focus, cognition, and heart health support. These fats are linked to promising results supporting cognitive function, weight management, and heart health. 

Studies have shown the role of DHA, a type of omega-3, in supporting healthy triglyceride and cholesterol levels – both risk factors for heart disease.

You must eat fish several times a week to get enough of these beneficial fats. If you’re struggling to do this or are not a fish fan, taking a fish oil supplement or an algae-based omega-3 supplement if you’re vegetarian can help you meet your needs.
I take Nature Made® Burpless Fish Oil 1000 mg daily and always get the burpless kind because burping is not fun! Their capsules are easy to swallow and don’t have a fishy aftertaste.

4. Mitopure

best supplements to take

Last but not least, I take a longevity supplement called Mitopure™ every day. You may be less familiar with this one, as it is a relatively new product. But if you desire to improve your longevity and energy levels, you may want to consider adding Mitopure™ to your morning routine.

Mitopure™ supports health at the cellular level by targeting the mitochondria. If you can try to bring yourself back to biochemistry class, the mitochondria are the energy center of your cells. As we age, our mitochondrial health starts to decline, leading to more unhealthy, damaged cells that accelerate aging and tire us.

Mitopure’s main ingredient Urolithin A has been shown to support healthy mitochondria and prevent this age-related cellular decline. I take 2 Mitopure™ capsules every day to help support my longevity, energy, strength, and endurance to make the most of my workouts. 

One randomized trial showed significantly improved muscle endurance after taking Mitopure™ for two months.

A recent clinical trial also demonstrates Mitopure’s potential to benefit joint health, and as a long-distance runner with recent knee pain, this is important to me. If you are also a runner or are experiencing joint pain with workouts, Mitopure™ may help improve mobility and thus help you get through workouts more easily.

If you want a supplement supporting endurance and longevity, ask your doctor or dietitian about Mitopure™. 

Benefits of Taking Supplements

If you’re on the fence about taking supplements, here are the top benefits of taking supplements as part of your wellness routine.

  • Fills in nutrient gaps in your diet
  • Corrects levels of nutrients if you have deficiencies
  • Supports overall health and wellness goals
  • Complements a healthy diet and lifestyle
  • They provide a higher dose of ingredients that food alone can’t provide

If you’re unsure of your nutrient levels, I’d recommend getting a complete vitamin panel to determine if there are any specific nutrients of concern.

Bottom Line

The best supplements to take are ones that help meet your individual health goals. Please remember that what I take myself should differ from what everyone should take. Everyone is an individual, and my hope for this article is that you have inspiration and guidance on getting started with the best supplements to take for you.

If you need help building a supplement regimen that matches your needs, contact me to schedule a free introductory call. Even if you know what you should do, it’s hard to put it into practice and stay consistent enough to see results.

As part of my weight loss program, I’ll help create a custom nutrition, exercise, and supplement plan that fits your goals and lifestyle and will help you stick to it.