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Which Supplements Should You Take?

Choosing the right dietary supplements can be overwhelming. Here’s a breakdown of essential supplements, their benefits, and who should take them.

1. Vitamins – The Basics

Vitamin	Recommended Dosage	Benefits	Who Needs It?
Vitamin A	500-3,000 IU	Eye health, immunity	Office workers, heavy screen users
Vitamin B Complex	Includes B1, B2, B6, B12	Energy metabolism, nerve function	People who feel tired all the time
Vitamin C	500-1,000mg	Antioxidant, skin health, immune support	Those who want better skin & immunity
Vitamin D	1,000-5,000 IU	Calcium absorption, bone health	Indoor workers, people with weak bones
Vitamin E	100-400 IU	Antioxidant, skin repair	People with acne scars
Vitamin K	90-120mcg	Bone health, blood clotting	Works well with Vitamin D

2. Minerals – Balancing the Body

Mineral	Recommended Dosage	Benefits	Who Needs It?
Calcium	500-1,200mg	Bone & muscle health	Non-dairy consumers, 30+
Iron	18-25mg	Red blood cell production	Women, people prone to dizziness
Magnesium	300-400mg	Better sleep, muscle relaxation	People with insomnia
Zinc	8-11mg	Immunity, skin health	Those prone to colds & acne
Selenium	55mcg	Anti-aging, antioxidant	Those who want to stay youthful

3. Omega-3 – Heart & Brain Health

Component	Recommended Dosage	Benefits	Who Needs It?
EPA + DHA	1,000-2,000mg	Blood circulation, brain function	People who need better focus

4. Probiotics – Gut Health & Immunity

Component	Recommended Dosage	Benefits	Who Needs It?
Probiotics	10-100 billion CFU	Better digestion, stronger immunity	People with bloating or constipation

5. Antioxidants – Slow Down Aging

Component	Recommended Dosage	Benefits	Who Needs It?
Coenzyme Q10	100-200mg	Heart health, energy production	Active individuals
Resveratrol	100-500mg	Anti-aging, vascular health	People who want youthful skin

6. Amino Acids – Muscle Recovery

Component	Recommended Dosage	Benefits	Who Needs It?
Glutamine	5-10g	Immune support, muscle repair	Athletes & gym-goers
Leucine	2-5g	Protein synthesis, muscle preservation	People who work out regularly

7. Herbal & Plant-Based Supplements

Component	Recommended Dosage	Benefits	Who Needs It?
Ginseng	200-500mg	Energy boost	People feeling fatigued
Milk Thistle	150-300mg	Liver detox	Frequent drinkers
Curcumin	500-1,000mg	Anti-inflammatory, joint health	People with joint pain

Conclusion: What Should You Take?

Start with what suits your health needs best. Don't overdo it—balance is key! 😉