How to Choose Vitamin Supplements

Co-authored by Dee Dine

Last Updated: April 26, 2022 References

Many vitamins and nutrients are necessary for a healthy life, but you may not be getting enough of them. Deciding whether or not you need vitamin supplements is difficult enough, and given the vast amount of brands and products, choosing the right supplement can make your decision even more confusing. Talk to a dietitian about what vitamins and nutrients you may be lacking in your diet and talk to your doctor about whether or not taking supplements is right for you.

Part 1

Part 1 of 3:

Considering Your Vitamin Needs

1
Consider your lifestyle and diet. Vitamin supplements, as you may have guessed, are meant provide any vitamins and minerals that are lacking in your diet. Track what you eat to see if there are specific vitamins and minerals lacking in your diet, and look for supplements that include those nutrients. ^{[1]
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Expert Source

Dee Dine
Nutrition & Vegan Food Specialist

Expert Interview. 14 October 2020.}
- If you are vegetarian or vegan, for instance, some key nutrients like vitamin B12 are mostly found in animal products. In this case, you will want to take vegan B12 supplements. ^{[2]
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- It may be helpful to track what you eat for a week, then bring this information to a dietitian to assess what vitamins you might need to supplement.
2
Be mindful of other health considerations. If you have an existing medical condition, such as chronic muscle pain, acne, depression, high blood pressure, and so on, you may want to consider vitamins that have been known to help alleviate the symptoms of your condition.
- While not a cure for depression, studies have shown that vitamin C can have mood-elevating effects. ^{[3]
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- Vitamin D can be a useful supplement for those with muscle pain. ^{[4]
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  PubMed Central
  Journal archive from the U.S. National Institutes of Health
  Go to source}
- Vitamin D and calcium can be used to help treat osteoporosis. ^{[5]
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Vitamin D is an essential nutrient that we get from many foods as well as exposure to the sun. Being exposed to the sun for as little as 10 minutes is thought to prevent deficiency, but if you rarely or never get sun exposure, taking vitamin D supplements can help you maintain healthy levels of this important nutrient. ^{[6]
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4
Talk to your physician or dietitian. Ask your doctor if a vitamin supplement is right for you. Vitamins can be purchased online or in most pharmacies without a prescription, but your doctor will be able to help you decide which, if any, supplements best suit your health needs.
- Never start a supplement without talking to your doctor first, especially if you are taking other medications.
- Your doctor can order blood tests so you can be certain of what vitamins you should be supplementing, if any. ^{[7]
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  Expert Source
  
  David Nazarian, MD
  Diplomate, American Board of Internal Medicine
  
  Expert Interview. 26 March 2020.}
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Part 2

Part 2 of 3:

Choosing a Quality Product

1
Select a whole food vitamin. While standard multivitamins, taken as instructed, are considered to have health benefits, you may want to consider a whole food vitamin. Standard multivitamins contain several isolated and processed ingredients that are selected by the manufacturer. Whole food multivitamins, on the other hand, are derived naturally from whole foods, and are considered a healthier way to get vital nutrients if you aren't getting these nutrients from your diet.
- Consider whole food multivitamins specialized for your gender or age.
- Specialized formulas may include women's formulas, men's formulas, senior formulas, and prenatal formulas.
Nutrients like Vitamin A and Calcium are most often found in animal products, such as meat, dairy, and fish oils. ^{[8]
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Research source} If you are vegan or vegetarian, many stores and websites sell supplements specifically targeted towards vegans and vegetarians.
This is where multivitamins come in handy. If you find you need several nutrients, you will find it's more convenient (and less expensive!) to take a whole food multivitamin rather than taking several individual vitamins.
4
Read the ingredients. After you have determined what vitamins and nutrients you need, carefully read the label on the package to identify what nutrients are included and how much of those nutrients you get with each serving. Look at the Daily Value (DV) percentages on the label, and choose a supplement that has a 100% DV for most of the nutrients.
- Avoid supplements that contain more than 100% DV, as some nutrients, taken in large doses, can be dangerous to your health over time. ^{[9]
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- Avoid supplements that contain dangerous ingredients such as artificial coloring, hydrogenated oils, talc, or titanium dioxide. ^{[10]
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Check for certifications. Unfortunately, vitamins and supplements are not regulated by the Food and Drug Administration (FDA), so they don't need FDA approval before being sold to consumers; however, supplements with a “USP Verified” label have been inspected by the U.S. Pharmacopeial Convention and ensures the supplement:
- Contains the ingredients listed on the label, in the declared strength and amounts
- Is made according to FDA and USP Good Manufacturing Practices, using sanitary and well-controlled processes
You can find most vitamins in a variety of forms. Some pills may be very large, so if you're the type who doesn't like to swallow pills, consider chewable or gummy vitamins. You can also consider taking vitamins in powder form — you just mix the powder with a drink.

Expert Answer

Q

A wikiHow reader asked: "Are liquid vitamins better absorbed than pills?"

Claudia Carberry, RD, MS
Registered Dietitian
Claudia Carberry is a Registered Dietitian based in Little Rock, Arkansas. Claudia specializes in kidney transplants and counseling patients for weight loss. She works at the University of Arkansas for Medical Sciences center, and has been working there since 2015. Before her current role, she worked as a Clinical Nutrition Manager at Jefferson Regional Medical Center. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee, Knoxville, where she completed her 1200 hour dietetic internship. She received a BS in Nutrition Sciences from Southeast Missouri State University.

EXPERT ADVICE

Answer from Claudia Carberry, RD, MS :

Claudia Carberry, a Registered Dietitian, answers: "Yes, in some cases, liquids may be better absorbed. Talk to your doctor when selecting supplements to determine the right form for you."
Pharmacies and reputable vitamin shops will have quality products and professionals available to help you with your decision. There are also hundreds of websites where you can purchase vitamins, but it can be very difficult to verify the quality of these products.
Use common sense when checking out supplements that seem too good to be true. Supplements that make outrageous claims about weight loss or boosts in energy probably can't support those claims. Remember, these claims do not have to be verified by the FDA. Be wary of supplements that offer a “quick fix” or money-back guarantee.

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Part 3

Part 3 of 3:

Taking your Vitamins

1
Check the label for frequency. Some vitamins are taken once a week, while others are taken multiple times per day. Read the labels on your vitamins to find out when you should take them.
- You may want to set a reminder on your phone or computer to make sure you take the vitamins at correct time.
2
Follow instructions from the producer. Follow the dosage instructions on the vitamin's label. ^{[11]
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Expert Source

David Nazarian, MD
Diplomate, American Board of Internal Medicine

Expert Interview. 26 March 2020.} It is important not to take more than recommended. Your vitamins will also have suggestions on how best to take them, whether as soon as you wake up, on a full stomach, or with a glass of water. Follow these instructions for best results.
- Keep in mind it is possible to overdose on certain vitamins. Fat-soluble vitamins, such as vitamins A, D, E, and K, are stored in your body and excess is not eliminated when you urinate, as with water-soluble vitamins. This means it is possible to, over time, have dangerous levels of these vitamins in your body, leading to toxicity.
3
Keep the vitamins in a convenient place. If you take the vitamins every morning, consider keeping them on a nightstand or in the bathroom. If you take them during the day, you may want to keep them in your purse or bag.
- Make taking your vitamins a habit. Try taking them before brushing your teeth at night or making coffee in the morning, so the task blends into these daily rituals.
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Expert Q&A

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Question

What supplements can help with sleep?

David Nazarian, MD
Diplomate, American Board of Internal Medicine
Dr. David Nazarian is a board certified Internal Medicine Physician and the Owner of My Concierge MD, a medical practice in Beverly Hills California, specializing in concierge medicine, executive health and integrative medicine. Dr. Nazarian specializes in comprehensive physical examinations, IV Vitamin therapies, hormone replacement therapy, weight loss, platelet rich plasma therapies. He has over 16 years of medical training and facilitation and is a Diplomate of the American Board of Internal Medicine. He completed his B.S. in Psychology and Biology from the University of California, Los Angeles, his M.D. from the Sackler School of Medicine, and a residency at Huntington Memorial Hospital, an affiliate of the University of Southern California.

David Nazarian, MD

Diplomate, American Board of Internal Medicine

Expert Answer

There are many supplements that aid with sleep. Melatonin is the most recommended sleep supplement. It's natural and produced in the body. Other natural supplements include magnesium, vitamin B-6, and herbal remedies such as Valerian root. Vitamin D deficiency is also linked to insomnia and difficulty sleeping. If you have a vitamin D deficiency, boosting your levels with either prescription vitamin D prescribed by your doctor or vitamin D supplementation can greatly improve your levels and thus improve your sleep.

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Question

What supplements can help strengthen your heart?

David Nazarian, MD
Diplomate, American Board of Internal Medicine
Dr. David Nazarian is a board certified Internal Medicine Physician and the Owner of My Concierge MD, a medical practice in Beverly Hills California, specializing in concierge medicine, executive health and integrative medicine. Dr. Nazarian specializes in comprehensive physical examinations, IV Vitamin therapies, hormone replacement therapy, weight loss, platelet rich plasma therapies. He has over 16 years of medical training and facilitation and is a Diplomate of the American Board of Internal Medicine. He completed his B.S. in Psychology and Biology from the University of California, Los Angeles, his M.D. from the Sackler School of Medicine, and a residency at Huntington Memorial Hospital, an affiliate of the University of Southern California.

David Nazarian, MD

Diplomate, American Board of Internal Medicine

Expert Answer

Multivitamins and minerals can help to lower the risk of heart disease. Coenzyme Q10, Omega-3 fatty acids, magnesium, and L-Carnitine all help heart health. Making sure your blood pressure and blood sugars are controlled in addition to maintaining a healthy weight all contribute to heart health.

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Question

Is it better to get nutrients from food or supplements?

Dee Dine
Nutrition & Vegan Food Specialist
Dee Dine is a Nutrition and Vegan Food Specialist and the founder of Green Smoothie Gourmet, a blog dedicated to healthy, plant-based vegan, limited ingredient recipes. Dee holds a BS in Biology/Biochemistry with an emphasis in Immunology. Dee has written two books full of healthy plant-based recipes, including chocolate desserts, snacks, juices and, wellness shots. They are: "Crazy Healthy with 4 Ingredients: Dessert, Breakfast & Snack Vegan Recipes" and "4-Ingredient Smoothies and Juices: 100 Easy Nutritious Recipes for Lifelong Health". Dee is an editor with TheFeedFeed, a crowdsourced digital cooking publication, and has been featured on BuzzFeed, Marie Claire, the Academy of Culinary Nutrition, Well + Good, and Hello Glow.

Dee Dine

Nutrition & Vegan Food Specialist

Expert Answer

Food is always the best way to take in nutrients. However, dietary supplements—usually vitamins and minerals available in capsule or powder form—are useful to fill in gaps. This can be when you aren't eating foods that cover all the nutrients you need or when you need to enhance your health in a certain area.

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Tips

Consider taking a daily multivitamin to help you get the nutrients you need. ^{[12]
X
Expert Source

David Nazarian, MD
Diplomate, American Board of Internal Medicine

Expert Interview. 26 March 2020.}

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Remember that many foods are fortified with vitamins, so take this into account before taking supplements.

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Identify your health goals with your doctor. Your doctor will help you develop a personalized health plan, which may or may not include vitamin supplements.

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Warnings

Look for the USP Verified Label. This bears repeating, as supplements without this label may be contaminated or may contain more or less of ingredients listed.

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Aside from standard prenatal vitamins, do not take vitamin supplements if you are pregnant or trying to become pregnant without first talking to your doctor. Your doctor will formulate a plan that works for you that takes into consideration your age, prior medical conditions, and medicine you're already taking.

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Don't shop by vitamins and minerals only by price. Some of the cheaper vitamins don't even contain the levels of nutrients that they claim.

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Dee Dine
Nutrition & Vegan Food Specialist

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David Nazarian, MD
Diplomate, American Board of Internal Medicine

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How to Choose Vitamin Supplements

Steps

Considering Your Vitamin Needs

Choosing a Quality Product

Taking your Vitamins

Expert Q&A

Tips

Warnings

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References

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