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Which Vitamin Or Mineral Supplements Are Best?

Nina Ghamrawi, MS, RD, CDE
February 6, 2023
November 28, 2023

A balanced, natural diet that includes a variety of vegetables, fruits, whole grains, lean proteins, and healthy fats can help to ensure that you are getting all of the nutrients you need. But sometimes due to poor appetite, poor absorption, increased needs, or just poor food quality, it may be tough to get enough.

In some cases, dietary supplements may be appropriate to help ensure that you are getting enough of certain nutrients. If you are considering taking a dietary supplement, it is a good idea to speak with a healthcare professional, such as a doctor or a registered dietitian, for personalized advice. They can help you determine if a supplement is appropriate for you and, if so, recommend the right type and dosage.

It is also important to be aware that some supplements can have risks or interact with medications, so it is important to use caution and to follow the recommended dosage. Some supplements that may have a wide range of benefits with relatively low risks.

Here are the Best Natural Supplements

Vitamin D

Vitamin D is important for bone health and may also have other health benefits.

Getting sufficient vitamin D solely from food can be challenging. Consider a supplement, especially if your sun exposure is limited.
  • Adults 19-70 years: 600-800 IU/day
  • Adults 71+ years: 800-1000 IU/da


Calcium is important for bone health and may have other health benefits as well. It is found in a variety of foods, including dairy products, leafy green vegetables, and nuts.

If you're deficient in calcium or at risk of osteoporosis, a calcium supplement is often recommended to meet your body's needs.
  • Adults 19-50 years need 1000 mg Calcium/day
  • Adults 51+ years need1200 mg/day


Magnesium is an important mineral that is involved in a variety of bodily functions. It is found in a variety of foods, including whole grains, nuts, and leafy green vegetables. Some people may benefit from taking a magnesium supplement, particularly if they have a deficiency or are at risk of certain health conditions. Here's the standard recommendation for how much magnesium adults need:

  • Adults 19-30 years: 400 mg/day
  • Adults 31+ years: 420 mg/day

It is generally recommended that people aim to get their nutrients from food whenever possible, as whole foods provide a variety of nutrients that work together to support good health. Speak with a healthcare professional before starting any new supplement, as some supplements can interact with medications or have other potential risks or side effects.

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