Maybe you grew up on Flintstones gummies because your parents told you they were good for you and you’ve been on a supplement kick ever since. Or maybe you’ve found yourself keeping tabs on what your favorite influencers swear by for more energy, better sleep, and glowing skin. Either way, the revolving door of “must-have” supplements makes it pretty hard not to feel a little FOMO. First it was probiotics, then collagen, then colostrum, and now protein and creatine are everywhere.
A food-first approach should come first, and no supplement can replace a nutrient-rich diet, regular movement, restorative sleep, or stress management. But that doesn’t mean supplements don’t have their place—some are backed by research and can help fill common nutritional gaps or provide perks that can be difficult to get from food alone. “Supplements are not enhancers,” said Dr. Dawn Mussallem, MD, a double board-certified lifestyle medicine physician and chief medical officer at Fountain Life. “They are gap-closers. The question was never ‘what should I take?’ It’s ‘what am I actually missing?’ And most of us are missing something, including the people eating beautifully.”
With as many as 100,000 different supplement products sold in the U.S., cutting through the noise and figuring out what’s actually worth taking—versus what’s overhyped—is overwhelming. We asked experts which supplements have enough evidence behind them to actually deserve your attention and a spot in your wellness routine—here’s what they said.
Quick Answer
What supplements should you take every day? According to the experts we spoke with, five supplements worth considering are vitamin D, omega-3 fatty acids, magnesium, creatine monohydrate, and psyllium fiber. However, which supplements you need depends on your diet, lifestyle, health history, and lab results.
Meet The Experts
Dr. Dawn Mussallem is a double board-certified lifestyle medicine physician and chief medical officer at Fountain Life, where she helps advance preventive, longevity-focused healthcare. Dr. Mussallem is a nationally-recognized voice on cancer prevention, early detection, and resilience—blending clinical expertise with extraordinary lived experience to inspire people to take ownership of their health.
Maura MacDonald is a board-certified sports dietitian (CSSD) and serves as a Medical Education Specialist for Sports Nutrition at Thorne. She brings a strong background in performance nutrition, athlete education, and interdisciplinary collaboration.
5 Supplements That May Be Worth Taking Every Day
1. Vitamin D
What it does: AKA the “sunshine vitamin,” vitamin D is a fat-soluble vitamin essential for supporting bone health, the immune system, and mental health.
Who may benefit: People with limited sun exposure, darker skin tones, higher body weight, over 75, pregnant, or anyone with confirmed low levels through blood work.
How much: The Recommended Dietary Allowance (RDA) is 600IU per day for most adults, though individual needs may vary.
When to take it: The time of day matters less than taking vitamin D with a meal that contains some fat, such as avocado, nuts, chia and flaxseeds, or Greek yogurt.
What to look for: Vitamin D3
Getting some sun is the easiest way our bodies make vitamin D, but for many of us, a few sunbathing sessions or sunny walks alone won’t cut it. Thanks to modern life, we’re spending more time indoors, and how much vitamin D your body produces depends on everything from where you live, the season, and time of day to your skin tone and sunscreen use. And because few foods naturally contain significant amounts of vitamin D, deficiency is common.
Dr. Mussallem explained that vitamin D is involved in many different functions in the body, including calcium absorption, bone health, and immune function, and it’s the one nutrient that federal guidelines recognize can be hard to get enough of from food. That’s where a vitamin D supplement can step in.
Low vitamin D levels are most commonly associated with fatigue, weakened immunity, mood changes, muscle weakness, and bone pain, although these symptoms can have other causes as well. Maintaining adequate vitamin D levels, on the other hand, not only supports bone health and immune function, but it can also promote healthy brain cells and keep the nervous system working as it should. Instead of assuming you need more vitamin D, though, a blood test can tell you where your levels stand.
Exactly how much vitamin D you need is personal. Maura MacDonald, a registered dietitian and medical education specialist of sports nutrition at Thorne, said supplementation should be based on blood work, since individual needs vary widely. And because vitamin D is fat-soluble, it’s best absorbed when taken with a meal that contains fat (think avocado, nuts, chia and flaxseeds, or Greek yogurt).
2. Omega-3 Fatty Acids (EPA/DHA)
What it does: Omega-3 fatty acids supports heart, brain, joint, and skin health while helping maintain a healthy inflammatory response in the body.
Who may benefit: People who don’t regularly eat fatty fish, such as salmon, sardines, or mackerel, or who rely only on plant-based sources like flax and chia that contain ALA (another type of omega-3, which the body converts very little of into usable DHA). It’s less needed if fish is already a regular part of your diet.
How much: The American Heart Association (AHA) recommends eating two servings of fatty fish per week (about 500 milligrams of EPA and DHA per day).
When to take it: Take it with a meal that contains healthy fats to help your body absorb it more efficiently.
What to look for: EPA and DHA
While the latest “it” supplement comes and goes, omega-3 fatty acids have stood the test of time. They may not have the new-supplement appeal, but they’ve stuck around for many (science-backed) reasons. “Omega-3 fatty acids are among the most well-researched supplements for supporting cardiovascular, brain, joint, and skin health, and for supporting a healthy inflammatory response in the body,” MacDonald said. But she noted that over half of Americans have too-low levels of omega-3 fatty acids, according to a 2026 CDC report.
Omega-3s are essential fats that the body can’t make on its own, so we have to depend on food or supplements to get them. EPA and DHA are the main forms of omega-3s found in fatty fish and are most closely linked to heart and brain health. So, how do you know if you’re getting enough? Rather than trying to decode telltale signs like dry skin or more acne, hair changes, or joint stiffness, pay attention to what makes it onto your plate every week. The American Heart Association (AHA) recommends eating two servings of fatty fish per week (about 500 milligrams of EPA and DHA per day) to support overall heart health. Unless salmon, mackerel, or herring are making regular appearances or you’ve fully embraced the sardine trend, an omega-3 supplement can be a practical way to up your EPA and DHA intake.
Supplementing with EPA and DHA may also be effective in reducing symptoms of depression for some people, and more research is exploring how it may help lower the risk of dementia. But consider omega-3s a nutritional gap-filler—not a cure-all for your mood or memory.
If you do take an omega-3 supplement, get the most out of it by taking it alongside a meal containing healthy fats, which makes it easier for the body to absorb. And when choosing one, Dr. Mussallem recommended reading the back label—not the front—for the actual amounts of EPA and DHA, rather than just the total amount of fish oil.
3. Magnesium
What it does: Magnesium plays a vital role in hundreds of essential processes in the body, including muscle and nerve function, energy production, blood pressure regulation, and bone health.
Who may benefit: People whose diets are low in leafy greens, nuts, and whole grains, or who deal with poor sleep, muscle tension, high stress, or heavy physical activity. It’s less critical if your diet and lifestyle already cover these bases.
How much: The recommended daily amount for women is 320 milligrams a day.
When to take it: It depends on the type. Magnesium malate may be more beneficial in the morning for its potential energy-boosting effects, while magnesium glycinate is often taken at night for its calming effects.
What to look for: Choose the form of magnesium based on your individual health goal or needs.
Magnesium is the ultimate (mineral) multitasker, supporting hundreds of processes throughout the body that affect the heart, nerves, muscles, and bones. In other words, it’s an unsung hero of nutrients doing a lot of heavy lifting behind the scenes. Without enough of it, the brain, heart, and muscles can’t do their jobs well. Like omega-3s, since the body can’t produce it itself, we have to get magnesium from food or supplements.
The recommended daily amount for women is 320 milligrams a day, and most healthy people can get what they need from their diets. Magnesium-rich foods like spinach, beans, nuts, and whole grains can all help in hitting that number, but Dr. Mussallem pointed out that roughly half of American adults still don’t meet their needs. When magnesium levels are too low (which a blood or urine test can confirm), symptoms can include higher blood pressure, higher blood sugar, more headaches and muscle cramping, increased anxiety, and trouble sleeping.
Magnesium has become the supplement to reach for when you’re after better sleep and muscle relaxation, and there’s some evidence that it has earned that reputation. Some studies suggest that taking magnesium supplements help people fall asleep faster and improve sleep quality and duration, but it’s a sleep-support tool at best—not a guaranteed fix.
The type of magnesium you take makes a difference since different forms are absorbed and tolerated differently. “Magnesium malate can provide benefit for individuals with fatigue, so may be best taken in the morning, while magnesium glycinate can support calm, restful sleep, and may be best taken in the evenings,” MacDonald said.
4. Creatine Monohydrate
What it does: Creatine is a natural compound found in our muscles and brain that helps our cells produce energy. When combined with strength training, creatine monohydrate can help boost muscle strength, power, and growth.
Who may benefit: Adults who strength train, older adults trying to preserve muscle, and people who get little or no creatine from their diets, including vegetarians and vegans.
How much: Research most commonly recommends 3-5 grams per day.
When to take it: Any time of day works. Just take it with a glass of water or another beverage.
What to look for: Creatine monohydrate
Once thought to be reserved for bodybuilders and “gym bros,” creatine has become one of the most well-researched fitness supplements out there—and growing research shows that it has a lot going for it for women, too. “Women were told for years that creatine simply works less well for them,” Dr. Mussallem said. “The 2026 data says something different and far better. It works, at five grams, with lifting.”
Creatine recycles energy in tissues with high, fluctuating energy demands, particularly the muscles and brain, Dr. Mussallem explained. For your workouts, that can translate to more energy to push through a few more reps, lift heavier, or get more out of short bursts of high-intensity exercises. Research also suggests creatine can speed up recovery and potentially prevent injury.
But there’s more to creatine than gains at the gym. A study in Obstetrics & Gynecology showed that the female reproductive cycle is directly linked to the body’s creatine levels, which may explain why creatine may help alleviate PMS, pregnancy, postpartum, and menopausal symptoms.
While there are a few different types of creatine, creatine monohydrate is the most studied form and has the strongest evidence supporting it. Dr. Mussallem said you can take it any time of day, with fluid. “Consistency beats timing,” she added. And despite all the talk around needing to “cycle” creatine or take it only on workout days, the point is to take it consistently.
RELATED READ: I Tried Creatine as a Pre-Workout for 30 Days—and It Actually Worked
5. Psyllium Fiber
What it does: Psyllium is a type of soluble fiber that absorbs water in the gut, helping keep digestion regular. It can also promote healthy cholesterol and blood sugar levels and a balanced inflammatory response.
Who may benefit: People with elevated cholesterol, insulin resistance, constipation or IBS, or anyone eating under 25 grams of fiber daily.
How much: Start with five grams a day and gradually work up to 10 grams over two to three weeks. Always take it with a full glass of water.
When to take it: About 30 minutes before your largest meal.
What to look for: Reach for hulled psyllium husks rather than whole psyllium seeds, which are generally better tolerated. The ingredient list should contain psyllium husks and nothing else—no additives, no flavorings.
Fiber may not be the sexiest nutrient, but it’s one that brings a lot to the table—and one that many of us aren’t getting enough of. About 95 percent of Americans fall short of the recommended daily amount. Women should aim for about 25 grams of fiber per day, yet the average intake hovers around just 15 grams daily (or less).
Fiber-packed foods like fruits, vegetables, nuts, seeds, and beans is a good place to start, but if your diet is leaving much to be desired when it comes to fiber, Dr. Mussallem recommended an option that’s less trendy than your average wellness supplement: psyllium. “The one almost nobody takes, and arguably the best evidence of the five [supplements discussed],” she said.
You probably know fiber for its ability to help move things along, but its resume goes beyond that. Fiber feeds the “good” bacteria in the gut and helps regulate blood sugar, reduce cholesterol, and lower inflammation. Psyllium, specifically, is a type of soluble fiber that soaks up water and forms a gel in the digestive tract, making bowel movements more consistent, frequent, and easier to pass. If your diet regularly misses the mark on fiber, you’re more likely to deal with constipation and you may have a higher risk of inflammation, weakened immunity, and difficulty managing weight.
If you’re going to add psyllium to your daily rotation, Dr. Mussallem suggested starting at five grams and building to 10 grams over two to three weeks, with a full glass of water roughly 30 minutes before your largest meal. Because psyllium absorbs liquid and expands, Dr. Mussallem stressed that water is not optional.
What to Look for When Choosing a Supplement
So you’ve consulted your doctor, gotten your blood work done, and decided together that a supplement makes sense for you. Now comes figuring out which company you can trust and buy from.
“Third-party certification is the single most important thing on the label,” Dr. Mussallem said. “An independent accredited laboratory is the only real check that exists.”
Both Dr. Mussallem and MacDonald recommended looking for products and brands that:
- Are transparent about sourcing and testing raw materials
- Have been independently third-party tested by organizations such as USP, NSF Certified for Sport, or ConsumerLab, which confirm that what’s on the label is actually in the bottle
- Clearly disclose active ingredients, research-backed dosages, and a short “other ingredients” list free of unnecessary fillers
- Skip anything promising rapid fat loss, hormone optimization, or performance enhancement
The Bottom Line
Having a supplement stack isn’t about how many you can collect—it comes down to knowing where you could actually use a little extra support. “The common thread is that these supplements fill gaps rather than duplicate what a healthy diet and lifestyle already provide, so the biggest driver of who benefits and who doesn’t is really diet, lifestyle, and individual lab results rather than any one-size-fits-all rule,” MacDonald emphasized. “Taking a more personalized approach, tailoring supplement choices based on lifestyle habits or health patterns will be more effective for one’s longevity, over mimicking others’ routine or the latest fad.”
You can’t supplement your way to good health. As Dr. Mussallem put it, no supplement outperforms sleep, strength training and walking, thirty different plants on your plate, and being deeply known by people who love you. “Supplements close gaps,” she said. “They do not build a life. The aisle quietly sells the idea that you can purchase your way past the harder work. You cannot. But the harder work is also the more beautiful work.”
“Supplements close gaps. They do not build a life. The aisle quietly sells the idea that you can purchase your way past the harder work. You cannot.”
So before adding any supplement to your cart, go back to the basics: Are you eating a varied, nutrient-dense diet? Moving your body regularly? Getting quality sleep? Have you had your nutrient levels checked instead of guessing what you might be missing?
And if you decide to add any of the five supplements to the mix, stick to the recommended dose. “It’s worth remembering that more isn’t always better,” MacDonald said. “Appropriate forms and doses matter far more than ‘maxxing’ or following the latest fad or trend.”
Frequently Asked Supplement Questions
To help cut through the confusion around what to take, when to take it, and whether you need supplements in the first place, we asked MacDonald to answer some of the most common questions about daily supplements. As a board-certified sports dietitian with a background in performance nutrition, she breaks down what to know before adding anything new to your routine.
What supplements should women take every day?
There’s no one-size-fits-all answer that fits every woman’s needs. Personal needs shift with factors like age, diet, and lifestyle. Ideally, a varied, balanced diet provides most of your essential nutrients, with supplements filling in any gaps. Because the right combination depends on individual health goals, it’s worth speaking with a healthcare provider who can help you determine what you might be lacking, if anything, before starting anything new.
Do you actually need to take supplements every day?
Not necessarily. It depends on your unique lifestyle, health goals, and any specific nutrient gaps. A balanced diet can provide most of the vitamins and minerals your body needs, but many people still find it challenging to consistently meet all their needs through food alone. Certain supplements can be useful when your diet falls short or you have a specific nutritional need. In general, supplements like omega-3s, magnesium, and vitamin D can help address common nutrient gaps, depending on your diet and individual needs.
Should you take supplements in the morning or at night?
It depends on the type of supplement and your personal routine. Some fat-soluble supplements, like vitamin D and omega-3s, are best taken with healthy fats (think avocado, nuts, chia and flaxseeds, or Greek yogurt) to help your body absorb them, while others, like magnesium (glycinate), may fit better into your evening routine because it can support calm, restful sleep. Ultimately, the most important thing is taking your supplements consistently at a time that fits your lifestyle.
How do you know if you need a vitamin or supplement?
A good place to start is by looking at three things: your diet, your goals, and any measurable information you may have about your body or habits. Regularly missing certain food groups, along with life stage and lifestyle factors like menstruation, pregnancy planning, aging, high stress, intense training, limited sun exposure, or restrictive diets, can all affect your nutrient needs. How you feel can also offer clues. Low energy, poor sleep, muscle cramps, or frequent “run-down” feelings can sometimes point to a nutrient deficiency, but a healthcare professional can help determine whether that’s actually the case. The most reliable way to know for sure is lab testing or a clinician review, which can identify true nutrient gaps and help you avoid taking supplements you don’t actually need.
Please consult a doctor or a mental health professional before beginning any supplements. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical or mental health condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this article.
Katherine Chang, Wellness Staff Writer
Katherine Chang is The Everygirl’s Wellness Staff Writer with over five years of experience in the health and wellness space. She navigates the latest wellness topics and trends through expert interviews and studies, and she’s always first in line to try them firsthand.
Feature graphic images credited to: Zama Zwane | Dupe, Rayanne Walters | Dupe, Ella McMeans | Dupe, Cora Pursley | Dupe, Kerstin Tossmann | Dupe, KT Lipsiner | Dupe
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