Should You Take Supplements? A Beginner's Guide to Getting Started

Introduction: Why Supplements Can Help—But Only If You Start Smart

Do you really need to take supplements? It's a common question, and the answer isn't always straightforward. In today's fast-paced world, even the healthiest eaters can struggle to get all the essential nutrients their bodies need from diet alone. Factors like stress, lack of sunlight, and busy schedules can create "nutrient gaps" that supplements can help fill.

But navigating the supplement aisle can be overwhelming, especially if you're new to taking vitamins and minerals. That's why we created this beginner's guide to supplements—to help you understand which ones are worth trying, how to take them properly, and what to expect when you start a new routine.

In this article, we'll cover the most common nutrient deficiencies, introduce five key supplements to consider, and share tips for building a consistent supplement habit. By the end, you'll have the knowledge and confidence to start your supplement journey the right way.

Do You Need Supplements? The Truth About Nutrient Gaps

While a balanced, whole-foods diet is always the ideal, the reality is that modern life often gets in the way of optimal nutrition. Factors like stress, lack of sleep, and limited access to fresh produce can all contribute to nutrient deficiencies.

Some of the groups that tend to benefit most from supplements include:

• Busy adults with limited time to cook healthy meals
• Athletes and active individuals with higher nutrient needs
• Seniors, whose bodies may have trouble absorbing certain vitamins and minerals
• Vegetarians and vegans, who may miss out on nutrients found in animal products
• People with limited sun exposure, who may be deficient in vitamin D

Even if you eat a relatively healthy diet, you may still have gaps that supplements can help fill. For example, did you know that up to 42% of Americans are deficient in magnesium? Or that over 90% don't get enough omega-3 fatty acids from their diet?

That's where a high-quality multivitamin can provide a solid nutritional foundation. Our Multivitamin Capsules are formulated with 100% of the recommended daily values of 20+ essential vitamins and minerals to support your overall health and wellbeing.

What to Take First: 5 Beginner-Friendly Supplements

Once you have a multivitamin as your daily baseline, there are a few other key supplements worth considering, especially when you're just starting out. Here are five of the most impactful and beginner-friendly options:

1. Multivitamins: Covering the Basics

A good multivitamin is like an insurance policy for your health, providing a broad spectrum of nutrients to fill in the gaps left by your diet. Look for one that contains 100% of the recommended daily values, without mega-doses that could cause imbalances.

Our Multivitamin Capsules are a great place to start. They deliver a comprehensive blend of vitamins and minerals to support energy, immunity, metabolism, and more. Plus, they're made with clean, non-GMO ingredients and are third-party tested for purity and potency.

2. Vitamin D3 + K2: The Sunshine Deficiency Fix

Vitamin D is crucial for bone health, immune function, and mood regulation—but up to 42% of adults are deficient, especially during the winter months when sun exposure is limited. Pairing vitamin D3 with vitamin K2 can help improve calcium absorption and utilization throughout the body.

Our Vitamin D3 + K2 softgels provide a potent 5,000 IU dose of D3 along with 100 mcg of K2. This dynamic duo supports strong bones, a healthy heart, and overall wellbeing.

3. Omega-3 Fish Oil: Brain + Heart + Joint Support

Omega-3s are powerful anti-inflammatory fatty acids that offer wide-ranging benefits, from brain health and heart function to joint mobility and skin hydration. Unfortunately, most people don't get enough omega-3s from their diet alone.

Our Omega-3 softgels deliver a concentrated 1,400 mg dose of EPA and DHA from premium fish oil. They're a great option for supporting cognitive function, cardiovascular health, and whole-body wellness.

4. Magnesium Glycinate: Sleep and Stress Support

Magnesium is a mineral that plays a crucial role in over 300 bodily processes, from muscle and nerve function to energy production and stress management. Yet up to 50% of adults may be deficient in this important nutrient.

Our Magnesium Glycinate capsules provide a highly bioavailable form of magnesium to support deep, restful sleep, muscle recovery, and a calm, balanced mood. It's an excellent supplement for busy, stressed-out individuals.

5. Probiotic Complex: Gut Health Starter

Probiotics are the "good" bacteria that live in your gut and play a vital role in digestion, nutrient absorption, and immune function. But modern factors like stress, medications, and poor diet can disrupt the delicate balance of gut flora.

Our 10-strain Probiotic Complex helps repopulate your gut with beneficial microbes to support healthy digestion, nutrient utilization, and overall wellbeing. It's a great starter supplement, especially if you struggle with bloating, irregularity, or other digestive issues.

When to Take Your Supplements (And How to Stay Consistent)

When it comes to supplements, consistency is key. But the specifics of when and how to take them can get a bit tricky, especially when you're just starting out.

As a general rule of thumb, it's best to take fat-soluble vitamins like D and K with a meal that contains some healthy fats, as this can improve absorption. Water-soluble vitamins like the B-complex and vitamin C are usually fine to take on an empty stomach.

Timing-wise, many people find it easiest to build a supplement routine in the morning. This helps ensure you don't forget, and the nutrients can support your energy and focus throughout the day. But if evenings work better for your schedule, that's perfectly fine too.

The most important thing is to find a routine that sticks. Using a weekly pill organizer or setting reminders on your phone can help cement the habit. And remember, it may take some trial and error to figure out the best way to incorporate supplements into your lifestyle.

Common Questions from First-Time Supplement Users

"Can I take all of these supplements at once?" It's generally safe to take multiple supplements together, but it's best to start slowly and build up your routine over time. Begin with just 1-2 key supplements, then gradually add others as your body adjusts. This allows you to monitor how each one affects you individually.

"Will supplements upset my stomach?" High-quality, properly formulated supplements shouldn't cause stomach upset for most people. However, some individuals may be more sensitive, especially to supplements like iron or magnesium. If you experience any discomfort, try taking them with food or adjusting the dosage.

"How long before I feel a difference?" The timeline can vary quite a bit depending on the specific supplement and your individual needs. Some nutrients, like vitamin D or omega-3s, may take 4-12 weeks to build up in your system before you notice effects. Others, like probiotics or magnesium, can provide more immediate benefits. Be patient and consistent, and pay attention to how you feel.

"Do I need to take these forever?" Supplements are designed to be taken long-term to maintain optimal health and nutrient levels. However, your specific supplement needs may change over time based on factors like age, lifestyle, and any health conditions. It's a good idea to check in with your healthcare provider periodically to reevaluate your supplement routine.

Conclusion: Start Simple, Stay Consistent, Feel the Difference

When it comes to supplements, the key is to start simple and build from there. Don't feel like you need to overhaul your entire regimen all at once. Instead, focus on incorporating 1-2 core supplements that address your most pressing needs.

Our curated Starter Supplement Collection for Beginners is a great place to begin. It includes our best-selling Multivitamin Capsules, Vitamin D3 + K2 softgels, and Omega-3 softgels—a simple trio that can provide a solid nutritional foundation. From there, you can gradually add in other targeted supplements like magnesium and probiotics as needed.

The most important thing is to be consistent. Set reminders, create a routine, and give your body time to respond. Within a few weeks or months, you may start noticing increased energy, better sleep, clearer skin, and other positive changes.

Ready to take the first step? Browse our Starter Supplement Collection and start feeling the difference high-quality supplements can make.