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Alternative Medicines

How to Choose the Right Vitamins and Supplements

Written by: Earl Jhon Nadayag

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Date Published

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Time to read 5 min

You’ve just walked inside a grocery store, scanning a long aisle of brightly labeled bottles that all promise one thing: better health. But which one is right for you or your family? The options seem endless, each claiming to be the perfect fit for energy, growth, or overall well-being. It’s no wonder choosing the right supplement feels like a guessing game.


Finding the right vitamins and supplements doesn't have to be overwhelming. With a little guidance and the right approach, you can confidently choose a product that fits your specific needs, supports your lifestyle, and delivers real benefits. Let's break down the essentials so you can make an informed decision that feels right.

Understanding the Role of Supplements

Our bodies are complex, requiring a range of nutrients to function at their best. While a balanced diet is the foundation of good health, well-being, optimal growth, and development [₁], it isn’t always enough to fill every nutritional gap. This is where supplements can step in, providing targeted support to help maintain energy, growth, and overall wellness.


Supplements are designed to complement your diet, not replace it [₂]. They work by delivering specific vitamins, minerals, and other nutrients that might be lacking in your meals. For kids and teens, supplements can play a key role during stages of rapid growth, helping to meet their unique nutritional needs.

Vitamins and dietary supplements

Identifying Your Needs

Choosing the right supplement starts with understanding what your body requires. Nutritional needs vary based on factors like age, activity level, and health goals. For example, growing teens experiencing rapid physical development often have increased nutritional demands that may not be met through diet alone. Supplements tailored to specific stages of life can provide essential support, but it’s always wise to consult a healthcare professional to ensure you’re addressing the right needs safely.

It’s equally important to evaluate your daily habits and diet. Are certain food groups missing or consumed in low amounts? Identifying these gaps helps you prioritize what nutrients are needed, such as those crucial for bone health, energy, or cognitive function. A professional can also help guide you toward safe and effective options, aligning your choices with your unique nutritional profile.

Key Ingredients to Look For

When it comes to supplements, certain nutrients are especially important for supporting growth, energy, and overall health. Here are some key ingredients to keep in mind:

Calcium and Vitamin D
Zinc
Protein
Iron
Vitamin B
Magnesium
  • Calcium and Vitamin D: These are essential for building strong bones and teeth, particularly during growth years. Vitamin D also helps the body absorb calcium effectively [₃].
  • Zinc: Known for its role in immune health and cell growth, zinc is vital for overall development [₄].
  • Protein: A fundamental building block for muscles and tissues, protein supports growth and repair [₅]. For teens in active growth phases, it’s a critical nutrient to include in their daily intake.
  • Iron: This mineral supports oxygen transport in the blood and is especially important for teens who may experience rapid growth spurts [₆].
  • B Vitamins: Vitamins like B6, B12, and folate help with energy production and support brain function [₇], making them great for busy individuals balancing school, activities, or work.
  • Magnesium: Essential for muscle function and energy metabolism, magnesium can also support better sleep and relaxation [₈].

By prioritizing these ingredients in a supplement, you can help bridge the nutritional gaps that come with a busy lifestyle or dietary limitations. Understanding which nutrients are most beneficial for your goals is a critical step in making informed choices.

Factors to Consider When Choosing Supplements

Nutritionist checking dietary supplements in hand

  • Selecting a supplement is about more than scanning a label or going with a trendy choice. It’s important to think through how the product fits your health needs, daily habits, and overall lifestyle. Taking the time to evaluate factors like ingredient quality, age suitability, and dietary compatibility can ensure the supplement works well for you and delivers the support you’re looking for.


    Here are the key factors to keep in mind:

    • Quality and Transparency: Opt for brands that provide clear information about their ingredients and sourcing. Look for supplements verified by third-party testing to ensure safety and accuracy in labeling [₉].

    • Form of Supplement: Choose a format that fits your or your family’s needs—gummies and chewables are great for younger users, while capsules and powders may be better for teens or adults.

    • Dietary Restrictions: Check for allergen-free options, especially if you’re avoiding common allergens like gluten, dairy, or soy  [₁₀].

    • Nutrient Content: Ensure the supplement contains the nutrients you’re looking for in the right amounts without unnecessary fillers.

    • Age Suitability: Supplements are often formulated for specific age groups. Picking an age-appropriate product ensures you’re meeting the nutritional needs effectively.


    By keeping these factors in mind, you’ll be better equipped to choose a supplement that works for your goals and lifestyle.

Incorporating Supplements Into Your Routine

Adding supplements to your daily routine doesn’t have to feel like a chore. The key is consistency. Choose a time that fits naturally into your day, like during breakfast or before bed, so it becomes a habit. For kids and teens, setting a reminder or linking it to an existing routine—such as taking supplements after brushing their teeth—can help ensure regular use.


It’s also important to combine supplements with a balanced diet. While supplements can fill nutritional gaps (Ward E, 2014) [₁₁] , they work best alongside nutrient-rich meals that provide essential macronutrients and fiber. Avoid doubling up on similar nutrients as combining too many or taking more than the recommended dosage can increase the risk of overdose  [₁₂]  . A steady, balanced approach ensures your body gets the support it needs without overwhelming it.

Conclusion:

Choosing the right vitamins and supplements doesn’t have to be a daunting task. By understanding your nutritional needs, identifying key ingredients, and carefully considering factors like quality and suitability, you can make informed decisions that benefit your health and lifestyle. Supplements are a powerful tool to bridge gaps in your diet, but they work best when combined with a consistent routine and a balanced, nutrient-rich diet.


Remember, the goal is to support your body’s natural functions and growth with products that align with your specific goals. Whether it’s for yourself or your family, a thoughtful approach to supplements can contribute to long-term wellness and a healthier, more balanced life. With these guidelines, you’re well-equipped to choose supplements that truly make a difference.

References:

[₁]  World Health Organization. (n.d.). Healthy diet. Retrieved January 8, 2025, from https://www.who.int/health-topics/healthy-diet#tab=tab_1


 [₂]  WebMD. (n.d.). The truth behind the top 10 dietary supplements. Retrieved January 8, 2025, from https://www.webmd.com/diet/features/truth-behind-top-10-dietary-supplements


 [₃]  Mayo Clinic. (n.d.). Calcium supplements: When should they be taken? Retrieved January 8, 2025, from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/calcium-supplements/art-20047097


 [₄]  Prasad AS. Zinc in human health: effect of zinc on immune cells. Mol Med. 2008 May-Jun;14(5-6):353-7. doi: 10.2119/2008-00033.Prasad. PMID: 18385818; PMCID: PMC2277319.


 [₅]  Healthline. (n.d.). 9 important functions of protein in your body. Retrieved January 8, 2025, from https://www.healthline.com/nutrition/functions-of-protein


 [₆]  Better Health Channel. (n.d.). Iron. Retrieved January 8, 2025, from https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/iron


 [₇]  Kennedy DO. B Vitamins and the Brain: Mechanisms, Dose and Efficacy--A Review. Nutrients. 2016 Jan 27;8(2):68. doi: 10.3390/nu8020068. PMID: 26828517; PMCID: PMC4772032.


 [₈]  Medical News Today. (n.d.). Magnesium for sleep: Does it help? Retrieved January 8, 2025, from https://www.medicalnewstoday.com/articles/magnesium-for-sleep#:~:text=Magnesium%20may%20play%20a%20role,which%20could%20promote%20muscle%20relaxation.


 [₉]  NSF International. (n.d.). What is third-party certification? Retrieved January 8, 2025, from https://www.nsf.org/knowledge-library/what-is-third-party-certification


 [₁₀]  U.S. Food and Drug Administration. (n.d.). Food allergies: What you need to know. Retrieved January 8, 2025, from https://www.fda.gov/food/buy-store-serve-safe-food/food-allergies-what-you-need-know


 [₁₁]  Ward E. Addressing nutritional gaps with multivitamin and mineral supplements. Nutr J. 2014 Jul 15;13:72. doi: 10.1186/1475-2891-13-72. PMID: 25027766; PMCID: PMC4109789.


 [₁₂]  Health. (n.d.). Can you take too many vitamins? Retrieved January 8, 2025, from https://www.health.com/nutrition/too-many-vitamins

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