Do You Actually Need Supplements? Here’s What I Recommend and Personally Take as a Dietitian.

Raise your virtual hand if you have thought about and/or bought a supplement (pill, powder, gummy, beverage, food, etc.) because some random influencer with a six pack on Instagram promised you that THIS was the supplement you needed to “fix your metabolism” or “fix your hormones” or “fix your gut health.” The ads will never stop because the supplement industry is BIG business, I’m talking somewhere in the range of being worth well over $200 billion dollars last year.

Even though you can’t control the ads bombarding you, you can try your best to stop being influenced by them. Please just know that every day, you WILL be marketed to whether you are scrolling social media, watching TV, or even just reading the news. The promises to buy something because it MUST be the missing piece to better health is just complete and utter BS.

Keep reading so I can help clear some things up and direct you to some trustworthy guidelines.

Do some supplements actually matter? It depends. Do you need many of them? Absolutely not.

Supplements are incredibly personal. What you need depends on your diet, age, medications, health history, lab values, actual deficiencies, activity level and stage of life. Every single human being is unique which is why health recommendations should never be one-size-fits-all.

That’s why I always recommend working with a registered dietitian or other qualified healthcare professional who can look at what you actually need and/or could benefit from based on the research.

That being said, after more than 20 years as a dietitian, there are a few basics I frequently recommend and personally take.

So before you add another product to your cart while doom scrolling, here’s what I actually think is worth considering and why.

But First….

Before considering a supplement, look at your foundation or what I like to call the bare basics.

Are you eating mostly nutrient-dense foods including fruits and veggies? Getting enough protein and fiber? Drinking enough water? Moving your body and strength training? Sleeping enough? Managing your stress?

Do the basics first.

A supplement is meant to do exactly what the name says: supplement your life. It can help fill nutritional gaps and potentially optimize an already solid foundation but it can’t create that foundation for you.

My Top 4 Supplement Basics

(I also take these daily)

1. Vitamin D3 + K2

Vitamin D is one of the nutrients I pay close attention to because I see low or suboptimal levels all the time in practice.

Vitamin D helps your body absorb calcium and supports your bones, muscles, nerves and immune system, all increasingly important as we age.

I prefer D3 paired with K2 because vitamin K supports proteins involved in bone metabolism and helps your body appropriately utilize calcium.

Vitamin D is also something I like to individualize based on bloodwork because more is not always better. Mine was even lower than last year so I bumped up my daily supplement.

Tip: Take your vitamin D supplement in the morning because it’s possible that taking it at night could interfere with melatonin production and sleep, and also take it with a meal containing some fat as it is a fat-soluble vitamin.

2. Magnesium

Magnesium is involved in hundreds of processes in the body, including muscle and nerve function, blood sugar regulation, blood pressure and bone health.

But the type matters.

Magnesium glycinate is generally my choice when we’re thinking about relaxation and sleep, and it tends to be gentle on the stomach.

Magnesium citrate can be especially helpful when constipation or regularity is an issue.

I personally combine the two to get the benefits from both types.

3. A Quality Multivitamin

Ideally, food comes first when it comes to the majority of your micronutrient intake (aka vitamins and minerals).

But real life isn’t a nutrition textbook, and most of us are far from eating a perfectly varied diet every single day. Illness, stress, dieting, food restrictions and reduced appetite can make meeting micronutrient needs even more challenging.

This is especially important for anyone taking a GLP-1 medication or following another weight-loss approach that significantly reduces food intake. When you’re eating less food, you’re not just consuming fewer calories, you may also be getting less protein, vitamins, minerals, fiber and essential fats.

I think of a quality multivitamin as an insurance policy. It doesn’t replace nutritious food, but it can help fill in some of the gaps.

4. A Quality Omega-3

Omega-3 fatty acids—particularly EPA and DHA—are some of the most extensively studied fats in nutrition and play important roles in cardiovascular health and inflammatory pathways in the body.

Fatty fish like salmon, sardines and trout are fantastic sources, but if you aren’t eating fatty fish regularly, a quality omega-3 supplement may make sense.

Quality matters here too. Look at the actual amounts of EPA and DHA, not just the big “fish oil” number on the bottle. If you are vegetarian, vegan, or can’t consume fish oil, vegan algae omega supplements are available as well.

A Few Others to Consider

Once the basics are covered, there are a few others I consider and personally take.

Probiotics

Not all probiotics are the same. Different strains can have different effects, which is why grabbing the bottle with the highest number of CFUs isn’t necessarily better.

The right probiotic depends on why you’re taking it like if you have digestion and regularity issues, current or recent antibiotic use, or another specific concern.

And sometimes you don’t need a probiotic supplement at all. Fiber, fermented foods and an overall healthy diet are important for supporting your gut microbiome too.

Creatine

Creatine has officially graduated from the bodybuilder section of the supplement aisle.

Creatine monohydrate is one of the most researched supplements available and can help support strength and lean mass, especially when combined with resistance training.

This becomes particularly important in midlife because preserving muscle is critical for strength, metabolism, bone health, mobility and staying independent as we age.

There’s also emerging research around creatine and brain health, which makes this one I’m paying a lot of attention to. I did try it for at least 60 days and tolerated it well, but that will be in another blog post soon!

Fatty15 / C15:0

Fatty15 contains C15:0, an odd-chain saturated fatty acid being studied for potential roles in metabolic health and healthy aging.

I put this one in my “promising but newer research” category rather than my foundational must-haves.

Where You Buy Your Supplements Matters

Now for something that doesn’t get talked about enough: where you buy your supplements matters.

Personally, I don’t recommend buying supplements from random third-party sellers on Amazon or other large online marketplaces just because they’re cheaper or can arrive at your house tomorrow.

Supplements aren’t FDA-approved for safety and effectiveness before reaching the market in the same way prescription medications are, which makes quality, sourcing and transparency incredibly important.

I recommend purchasing directly from reputable manufacturers or through trusted professional supplement dispensaries and choosing brands that prioritize quality control and appropriate independent testing.

The cheapest supplement isn’t a bargain if what’s inside the bottle isn’t what you think you’re buying. Maybe the storage conditions and temperature fluctuations affected the product for example so make sure to buy from a trusted site. (Keep reading, I am giving you access to my Fullscript account for the first time!).

So…Do You Actually Need Supplements?

Maybe! I am personally benefitting from them at this point in my life for several reasons.

Start with the basics: eat well, get enough protein and fiber, move your body, do resistance training, hydrate, sleep and manage your stress.

Then consider where supplements may actually fill a gap.

For many adults, the four I consider most often as a starting point are:

Vitamin D3 + K2
Magnesium
A quality multivitamin
A quality omega-3

From there, we can get more individualized.

For the First Time, I’m Sharing My Supplement Recommendations

You guys ask me all the time:

Which vitamin D do you recommend? What magnesium should I buy? What multivitamin? What about omega-3s, probiotics and creatine?

So for the first time, I’ve put my recommendations together in one trusted place through Fullscript. Only health practitioners can have an account, but I wanted to share it with you as I do with my private clients so you can have access to quality brands.

You’ll find the brands and products I trust and commonly recommend, so you don’t have to stand in the supplement aisle staring at 10 different bottles of magnesium wondering what the heck you’re supposed to buy.

You can browse my Fullscript supplement recommendations here and create your own account and reorder when needed. Supplements, protein powders, electrolyte mixes, clean sunscreens, body washes, and other beauty care will show up on your doorstep.

You can finally trust where your supplements are coming from, how they are being stored, and that the ingredients are legit. All of the brands on Fullscript must meet strict criteria to even be considered.

SHOP MY GETNAKED® NUTRITION FULLSCRIPT STORE

Disclaimer: my supplement list is not your personalized supplement prescription. Your needs depend on your diet, health history, medications, labs and goals, so always check with your physician, registered dietitian and/or pharmacist when appropriate.

The bottom line is, food and lifestyle first. Add a few basics supplements as needed and we can go from there!

As always, if you need support with your diet, habits and lifestyle, or your company or brand would like to work together in some capacity, please reach out to me on email laura@lauraburaknutrition.com, follow me on Instagram @getnakednutrition, or fill out this form here and I will get back to you as soon as possible.