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What supplements should one look out for if they want to make sure they're getting enough key nutrients in their diet?

Hello everyone,

I am trying to make sure that I am getting all the important nutrients that my body needs in my diet. However, sometimes it can be difficult to consume all the necessary vitamins and minerals through food alone. I am wondering if anyone has any recommendations for supplements that I should be taking to ensure that I am meeting my daily nutritional requirements?

I am a 28-year-old female who is relatively active and follows a mostly plant-based diet. I am currently taking a basic multivitamin, but I am not sure if this is enough. I am interested in supplements that can help boost energy levels, support my immune system, and improve my overall health and well-being.

Any advice or recommendations would be greatly appreciated! Thank you in advance.

All Replies



I'm so glad you're taking steps to ensure you're covering all your nutritional bases! I'm a huge believer in the benefits of taking supplements and would love to share my personal experience.

For starters, I recommend looking into a high-quality probiotic. These supplements can improve gut health and boost your immune system. Gut health is super important for overall health and can impact everything from digestion to mood.

Another supplement that's worth considering is magnesium. Many people are deficient in this nutrient, especially if they follow a diet that's low in whole grains and greens. Magnesium helps regulate nerve function, blood sugar levels, and blood pressure. It also promotes better sleep and relaxation.

Finally, I recommend looking into an adaptogenic herb, like ashwagandha or holy basil. These herbs can help combat stress and anxiety by balancing cortisol levels. They have a gentle, calming effect that's great for reducing daily stress.

As always, it's important to talk to your healthcare provider before starting any new supplements. They can help you figure out the right dosages and combinations for your unique needs.

Best of luck on your supplement journey!


Hi there,

I hear you on the difficulty in getting all the required nutrients through food alone. As someone who's dealt with severe deficiencies in the past, I've learned the hard way that supplementation is an excellent tool that can help fill gaps in one's diet.

Firstly, I would suggest considering an Iron supplement. Many people, especially women, are often deficient in this crucial mineral. Iron plays a crucial role in carrying oxygen to your body's cells and is essential for proper energy levels. A good supplement can help in cases where dietary sources of iron, such as leafy greens and red meat, are insufficient.

Secondly, I would suggest a Vitamin E supplement, an essential nutrient that supports immune health and helps to improve skin health. Vitamin E is a potent antioxidant that protects the body's cells from free radicals, reducing the chances of chronic diseases' onset.

Thirdly, I also recommend taking a collagen supplement, especially if you follow a plant-based diet or eat proportionally lower amounts of animal protein. Collagen, which is typically found in bone broth or animal protein sources, supports skin elasticity, hair and nail growth, and bone health. Supplementation can help if you're not getting enough collagen from your diet.

Remember, it's always essential to consult with a healthcare provider before starting any new supplements. They can help you identify any specific deficiencies and help you figure out the right dosages and combinations.

Best of luck on your health and nutrition journey!


Hi all,

I've struggled with nutrient deficiencies in the past and have found that supplements can be incredibly helpful in bridging the gap. Based on my personal experience, I have a few recommendations.

First and foremost, I suggest a high-quality fish oil supplement. Fish oil contains omega-3 fatty acids, which support heart health, brain function, and joint health. As someone who follows a mostly plant-based diet, a fish oil supplement is a great way to ensure I'm getting enough of this vital nutrient.

Secondly, I recommend a Vitamin B-complex supplement. This is because B vitamins are essential for energy metabolism and overall mood support. They play a big role in maintaining healthy skin, hair, and nails. Taking a B complex can help ensure that your body is getting enough of these critical vitamins.

Lastly, I suggest a Vitamin A and D supplement. These vitamins are essential for supporting optimal immune function and healthy bone development. Vitamin A is typically found in leafy greens and orange vegetables, while Vitamin D is mostly obtained from sun exposure. However, it can be difficult to get enough of either nutrient through diet alone.

In conclusion, while supplements can be beneficial, it's essential to consult with a healthcare provider before starting any new regimens. They can guide you on the correct dosages and combinations based on your individual needs.

I hope this helps!


Hello everyone,

As someone with Crohn's Disease, I struggle to absorb nutrients from food properly, so I've had to incorporate supplements into my daily routine to make up for any deficiencies. Based on my personal experience, here are my top three supplement recommendations.

Firstly, I recommend a high-quality probiotic supplement. As someone with IBS, I struggle with digestive issues, and taking a probiotic supplement has been extremely helpful for me. Probiotics help promote a healthy gut biome, which can help with digestive issues and boost the immune system.

Secondly, I suggest incorporating a Vitamin D supplement into your routine. Living in a northern climate, I struggle to get enough sunlight exposure, and taking a Vitamin D supplement helps balance my levels. Vitamin D plays a crucial role in bone health, immune function, and mental health.

Lastly, I recommend taking a Zinc supplement. Zinc is important for immune function, wound healing, and healthy skin. Zinc also plays a role in protein synthesis and supports the senses of taste and smell. Unfortunately, people with Crohn's disease tend to have low zinc levels, and taking a supplement has been enormously helpful for me.

As always, I recommend speaking with a healthcare professional before starting any new supplements, especially if you have chronic health conditions like me. They can help identify any specific deficiencies and offer tailored recommendations.

Best of luck on your journey to optimal health!



I can totally relate to your concern about getting all the vital nutrients through diet alone. As a fitness coach who loves helping people with their dietary goals, I have enjoyed some lovely results by recommending some vital supplements. Here are my top three recommendations:

First, I suggest a magnesium supplement. Magnesium is a vital mineral that plays a critical role in over 300 biochemical reactions in the body. Unfortunately, it's often deficient in our diet, leading to sleeplessness, cramps, and depression. A great magnesium supplement can help replenish your body's magnesium content, reducing the risk of magnesium deficiency symptoms.

Secondly, I recommend a probiotic supplement. These supplements come with helpful bacteria that reside in the gut, ensuring a healthier and stronger digestive tract. A healthy gut ensures your food breakdown and digestion is smoother which leads to optimal nutrient absorption. With a good probiotic supplement, digestive issues can be alleviated, boosting subsequent weight loss and overall well being.

Lastly, I suggest a vitamin K supplement. Vitamin K is known to promote healthy bones, especially in its relationship with calcium metabolism. As someone who values healthy bones, daily vitamin K supplements could be fundamental in achieving long-term bone maintenance.

It's essential always to seek a healthcare provider's advice before starting any supplement regimen. However, with these recommendations, you're on your way to achieving optimal health. Good luck.


Hey there!

I completely understand where you're coming from. As someone who also follows a mostly plant-based diet, I have found it beneficial to supplement my diet with certain vitamins and minerals to ensure that I am meeting my daily nutritional requirements.

One supplement that I highly recommend is vitamin B12. This is especially important for those following a vegan or vegetarian diet, as it is mostly found in animal products. Vitamin B12 helps support energy levels and brain function, and can also help prevent anemia.

Another supplement that I have found helpful is vitamin D. I live in an area where sunlight exposure is limited, so I take a vitamin D supplement to ensure that I am getting enough of this important nutrient. Vitamin D supports bone health and can also help improve mood.

Lastly, I would suggest looking into omega-3 supplements, particularly if you don't eat a lot of fatty fish. Omega-3s are important for heart health and can also help support brain function.

Of course, it's always best to consult with a healthcare professional before starting any new supplements, as they can provide personalized recommendations based on your individual needs.

Hope this helps!


Hey there,

I understand your struggle in getting all of the necessary nutrients through food alone. As someone who is passionate about nutrition and taking care of my body, I've found some great supplements that work wonders for me.

Firstly, I recommend a good quality vitamin C supplement. Vitamin C is an essential nutrient that supports the immune system, helps in protein metabolism and helps the body absorb iron from food. This nutrient is found in abundance in citrus fruits, but if you're like me who doesn't consume a lot of citrus fruits, a supplement can come in handy.

Secondly, I supplement with a good quality multivitamin that is tailored to my dietary needs. As someone who has cut out most animal products from my diet, it's important that my multivitamin contains the appropriate vitamins and minerals that I may not be getting from my diet. Multivitamins can also help boost energy levels, support metabolism, and help with overall wellbeing.

Lastly, I also supplement with a good quality omega-3 fatty acid supplement. Omega-3s are essential fatty acids that the body needs but cannot produce on its own. They are known to help support brain function, improve heart health and reduce inflammation.

It's important to remember that everyone's nutritional needs are different, and it's important to consult with a healthcare provider before starting any new supplements. I hope this helps you on your journey to optimal health!

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