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Try it or Toss it? The Supplements You Need and the Ones You Can Skip

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Supplements may have their detractors, but some can be beneficial, particularly in specific circumstances.

Prenatal vitamin

The American College of Obstetricians and Gynecologists recommends people with uteruses should begin taking prenatal vitamins when they start trying to become pregnant and continue intake throughout pregnancy. Burdeos recommends starting three months in advance of your first attempt to become pregnant.

The CDC recommends taking prenatal vitamins with 400 mg of folic acid to protect against certain birth defects.

The ACOG recommends getting at least 27 milligrams of iron per day during pregnancy, something often found in prenatal vitamins.

Burdeos says folic acid combined with iron provides benefits for a fetus.

“Folic acid helps prevent neural tube defects, which are serious abnormalities in the baby’s brain and spinal cord,” Burdeos says. “Iron helps facilitate the transportation of oxygen throughout the body. Iron helps support the proper development of the baby and the placenta.”

Vitamin D

About 42 percent of people are vitamin D deficient, and Black people have the highest rates— 82 percent, according to a 2022 study.

The sun is a natural source of vitamin D, and egg yolks and fatty fish are quality food sources. Other than that, it’s slim pickings, according to the National Insitute of Health (NIH).

“It’s nearly impossible to get all the vitamin D you need from food alone,” Greunke says. “Oily fish, mushrooms, and fortified dairy provide vitamin D, but not in sufficient quantities to meet daily needs.”

Vitamin D deficiency is linked to multiple conditions, including:

  • poor bone health
  • cancer
  • cardiovascular disease
  • gestational diabetes

Research suggests that taking vitamin D during pregnancy could reduce the risk of:

  • gestational diabetes
  • pre‐eclampsia
  • low birth weight
  • severe postpartum hemorrhage
  • pre-term birth

The NIH recommends that infants up to 12 months old take 10 mcg of vitamin D per day. Infant formula is fortified with vitamin D, so the CDC says that children younger than 12 months who are exclusively formula-fed likely don’t need a vitamin D supplement.

A 2015 study indicated that a lactating parent could take 6,400 IU of vitamin D per day to supply an adequate amount to the nursing infant through human milk.

The NIH advises that people ages 1 to 70 need 600 IU per day, and people over 70 should consume 800 IU per day. Since it’s challenging to get that from food, Greunke says a vitamin D supplement is worth it even past infancy.

Omega 3s

One of the most popular vitamins just might be Omega 3’s. They’re fatty acids naturally found in fish like salmon and nuts, such as walnuts.

Burdeos says that you may benefit from taking one if your diet is low on these items. Though omega 3’s are linked with good heart health, the National Center for Complementary and Integrative Health (NCCIH) says the data for that association is based on seafood intake.

However, the agency says it may help reduce triglycerides and soothe rheumatoid arthritis symptoms.

B12

B12 naturally occurs in animal products, and Burdeos says it’s important for:

  • red blood cell formation
  • DNA production
  • nerve function
  • cell metabolism.

An older study from 2022 indicates that B12 deficiency is higher in vegans than in vegetarians. Nearly two-thirds of pregnant people were also deficient. She says B12 supplementation is worth it for individuals who are deficient, particularly those who do not consume animal protein.

Iron

Iron is present in food like nuts and dark, leafy greens. According to the NIH, it helps:

  • carry oxygen from the lungs to the tissues
  • bolster muscle metabolism
  • support physical growth
  • aid in neurological development

Though Pasquariello typically recommends a food-first approach, people with iron deficiencies and those who are borderline anemic may benefit from iron supplementation.

Additionally, pregnant people should seek out a prenatal with iron to support fetal development. Always ask your doctor for the best option, as it’s possible to take too much iron, which in rare cases can lead to iron poisoning.

Magnesium

Magnesium is a naturally occurring mineral and the fourth-most abundant one in the body. Still, nearly half of the U.S. population doesn’t ingest enough magnesium, according to a 2018 study.

Greunke says that magnesium supplements can help.

Research indicates oral magnesium supplementation may help:

  • reduce blood pressure
  • lengthen sleep duration
  • reduce fasting and post-meal blood sugar levels
  • improve mood