Must-Have Supplements: What to Try First and How to Use Them

Want supplements that actually make a difference? Start small. A few evidence-backed picks cover the biggest gaps most people have: vitamin D, omega-3s, magnesium, and a basic probiotic. Below I’ll tell you why each matters, realistic dose ranges, safety tips, and where to read more on HeyDoctor.com.

Core picks and why they work

Vitamin D — many people are low, especially in winter or if you spend a lot of time indoors. Test first if you can. Common dosing is 1,000–4,000 IU daily for maintenance; higher only when guided by a doctor. Vitamin D helps bones, mood, and immunity.

Omega-3 (EPA + DHA) — helps heart and brain health and eases inflammation. Aim for 250–1,000 mg combined EPA+DHA daily if you don’t eat fatty fish twice a week. If you take blood thinners, check with your clinician first; omega-3s can add to bleeding risk.

Magnesium — useful for sleep, muscle cramps, and stress. Typical doses are 200–400 mg of magnesium citrate or glycinate in the evening. Start low to avoid loose stools and adjust up if needed.

Probiotic — a simple strain mix (Lactobacillus and Bifidobacterium) can help after antibiotics or with mild bloating. Look for at least 1–10 billion CFU and refrigeration or stability claims if required. Avoid live probiotics if you’re severely immunocompromised without medical clearance.

Extras to consider: acetyl-L-carnitine if you're checking thyroid or cognitive support (see our piece “Acetyl-L-Carnitine and Thyroid Health”), SAM-e, rhodiola, or omega-3s for mood (“Natural Mood-Boosting Supplements”), and valerian for sleep (“Revitalize Your Health with Red-Spur Valerian”). Para-aminobenzoic acid (PABA) has niche benefits too; read our PABA guide before trying it.

How to choose, dose, and stay safe

Buy quality: prefer brands with third-party testing (USP, NSF, ConsumerLab). Read labels for active dose, fillers, allergens, and expiration dates. Avoid products that promise a miracle or huge doses unless prescribed.

One at a time: start a single supplement and give it 6–12 weeks to see effects. That makes it easier to notice benefits or side effects. Track changes in a simple note app—sleep, mood, energy, digestion.

Watch interactions: many supplements interact with meds. For example, magnesium can affect some antibiotics and thyroid meds; SAM-e can interact with antidepressants. If you take prescription drugs, ask your prescriber before adding anything new.

Food first: aim to fix diet before piling on pills. Supplements fill gaps, they don’t replace a healthy diet. Pregnant people, older adults, strict vegans, and those with chronic conditions often need targeted supplements—get medical advice for those cases.

Want deeper reads? Check articles on HeyDoctor.com for specifics: dosing guides, product tips, and safety notes. If something feels off after starting a supplement, stop it and check with a healthcare pro.