How to Decide What Supplements You Might Consider Taking

Deciding whether to take supplements — and which ones — isn’t always straightforward. The supplement industry is vast, with countless products promising everything from better sleep to improved heart health. But not everyone needs supplements, and more is not always better. Here's how to make thoughtful, informed choices that align with your personal health needs.

Start with your diet

Before reaching for a supplement, take a close look at your daily diet. A well-balanced eating plan should be your primary source of nutrients. Whole foods offer a mix of vitamins, minerals, fiber, and other compounds that supplements often can’t replicate.


Still, there are times when even the healthiest diets fall short. For example, many people don’t get enough vitamin D, especially those living in northern climates or who spend little time outdoors. According to Healthline, vitamin D is difficult to obtain from food alone, so supplementation might be warranted in these cases.

Talk to a healthcare provider

This step is important. A doctor, registered dietitian, or pharmacist can help identify specific deficiencies or risk factors based on your lifestyle, age, medical history, and diet. They might recommend a blood test to check levels of nutrients like vitamin D, iron, or B12.

It’s also important to consider how supplements could interact with medications or medical conditions. For example, vitamin K can interfere with blood thinners like warfarin, and high doses of iron can be harmful if you don’t have a deficiency.

Consider your lifestyle and health goals

Supplements may be beneficial during specific life stages or under certain conditions:

• Pregnancy: Folic acid is recommended to help prevent neural tube defects.
  
  
• Vegan or vegetarian diets: Vitamin B12, iron, and omega-3s may be lacking.
  
  
• Aging: Older adults may need more calcium and vitamin D for bone health.
  
  
• Digestive disorders: Conditions like Crohn’s or celiac disease may impair nutrient absorption.

If your goal is to improve athletic performance, boost immunity, or manage stress, some supplements may help – but these claims are often based on limited evidence. Look for products that cite research from reputable sources, and temper expectations.

If you’re struggling with anxiety, you might consider supplements such as vitamin D, a vitamin B complex, magnesium, l-theanine, or CBD products, such as those available at onefarm.com. Healthline reports that studies have shown CBD may help with anxiety, as well as depression and even psychosis.

Choose quality over hype

Supplements aren’t regulated as strictly as medications. That’s why third-party testing is important. Look for seals from groups like USP (U.S. Pharmacopeia), NSF International, or ConsumerLab. These indicate that the product contains what it claims and is free from harmful contaminants.

Healthline offers a guide on how to choose vitamins and supplements.

Understand dosage and timing

More isn't always better. Fat-soluble vitamins (A, D, E, and K) can accumulate in the body and potentially cause harm in high amounts. Water-soluble vitamins (like C and most B vitamins) are generally safer, but excessive intake can still cause side effects.

Some supplements are best absorbed with food, while others perform better on an empty stomach. For instance, iron is better absorbed without food, but may cause nausea in some people, which food can help mitigate.

Watch for side effects and interactions

Even natural products can carry risks. Mixing supplements or combining them with prescription drugs can lead to harmful effects. Always disclose your supplement use to your healthcare provider. High doses of certain vitamins, such as vitamin A, iron, or selenium, can be toxic over time.

Reassess as your needs change

Your supplement needs aren’t static. Life changes (such as pregnancy, aging, illness, or a change in diet) can alter what your body requires. It’s a good idea to revisit your supplement choices with a professional annually or whenever your circumstances change.

​