Maintaining optimal health in today’s fast-paced life can be challenging. A balanced diet is fundamental, but it may sometimes fall short of providing all the essential vitamins and minerals your body requires. Specific vitamins, minerals, and other nutrients play key roles in supporting immunity, energy levels, bone strength, and overall well-being [1].
This article reviews key nutrients and supplements, outlining their established roles in supporting daily physiological functions and overall wellness.
Key Nutrients and Their Role in Maintaining Health
Dietary supplements are intended to complement the diet, not replace it. They are beneficial for individuals with specific deficiencies or increased needs. The following sections examine key nutrients and their roles in promoting overall well-being.
1. Vitamins and Minerals
Two primary nutrient groups essential for staying healthy are vitamins and minerals. Vitamins are organic compounds necessary for normal growth, metabolism, and proper bodily functioning. The 13 most critical vitamins required by the human body are vitamins A, C, D, E, K, and the B-complex vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, B6, and folate). These vitamins are involved in critical processes like energy production, immune function, and blood clotting [1].
Minerals are inorganic elements found on the earth and absorbed by plants, which we then consume. These minerals include iodine, fluoride, calcium, magnesium, and potassium. Like vitamins, minerals also help keep bodily functions on track. Amongst these, trace minerals like iodine and fluoride are required in tiny amounts, while major minerals like calcium, magnesium, and potassium are needed in larger quantities. While a balanced diet is the primary source, dietary gaps due to restrictive diets, high physical activity, or certain medical conditions may necessitate supplementation [2].
2. Omega-3 Fatty Acids
Fish oil is rich in omega-3 fatty acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which play a crucial role in regulating inflammation. Omega-3 fatty acids are essential to the body for countless reasons, like supporting cardiovascular, neurological, and immune health [3]. They must be obtained through diet or supplementation since our bodies cannot synthesize them efficiently. Evidence suggests they can help regulate blood pressure in certain populations and support overall heart health [3].
Important Note: For those who do not consume enough through diet, a healthcare professional can advise on safe ways to include omega-3s, as high doses may interact with blood-thinning medications [3].
3. Probiotics
Probiotics are live microorganisms that, when administered in adequate amounts, confer a health benefit on the host [4]. These are beneficial bacteria and yeasts that help maintain a healthy balance in the gut microbiome. Maintaining a balanced gut flora is important as the gut is central to nutrient digestion and absorption [4]. Imbalances in gut bacteria can potentially affect nutrient status and immune function. Probiotics may help support gut integrity, reduce certain types of inflammation, and potentially influence brain health via the gut-brain axis [4]. Sources include fermented foods like curd and commercially available probiotic supplements.
4. Protein Powder
Protein powder is a convenient, concentrated source of protein used to support muscle growth, tissue repair, and promote satiety. It’s especially beneficial for individuals with increased protein needs, such as athletes, fitness enthusiasts, older adults, or those with plant-based diets [5]. Common types include whey, casein, soy, and pea protein. Incorporating a protein supplement can help individuals meet their daily protein requirements, which is crucial for preserving muscle mass, especially during periods of weight loss or aging [5].
5. Collagen
Collagen is the most abundant protein in your body, providing structural support to connective tissues. It plays a key role in skin elasticity, joint cartilage, and the structure of nails and hair. As we age, natural collagen production declines. Collagen peptides, or hydrolysed collagen, are the supplemental forms [6]. Studies suggest that oral collagen supplementation may help support skin hydration, reduce the appearance of fine lines, and potentially improve symptoms of joint pain [6].
6. Vitamin D
Vitamin D, often called the “sunshine vitamin,” is vital for calcium absorption, which is essential for strong bones, muscle function, and immune system regulation [7]. Vitamin D deficiency is widespread, particularly in individuals with limited sun exposure or certain medical conditions [7]. Supplementation with Vitamin D can help reduce the risk of bone disorders like osteoporosis and improve resistance against certain infections. It also has a supportive role in mental well-being [7].
7. Biotin
Biotin (Vitamin B7) is a water-soluble vitamin that plays a key role as a coenzyme in the metabolism of carbohydrates, proteins, and fats, converting them into usable energy. It is often promoted for healthy hair, skin, and nails, although deficiency is rare in the general population [8]. For individuals with a true deficiency, or in specific cases of brittle nails, supplementation may offer a benefit [8].
8. Vitamin B12
Vitamin B12 (Cobalamin) is crucial for nerve health, the formation of red blood cells, and DNA synthesis. Its primary sources are animal products (meat, dairy, eggs) [9]. Therefore, people following vegetarian or vegan diets are at a high risk of deficiency and almost always require supplementation [9]. Deficiency can lead to symptoms like fatigue, memory issues, and a specific type of anemia. Supplementing with B12 is also critical for older adults due to potential absorption difficulties caused by reduced stomach acid production [9].
9. Coenzyme Q10 (CoQ10)
Coenzyme Q10 (CoQ10) is a powerful, fat-soluble antioxidant naturally produced by the body, where it is primarily concentrated in the heart, liver, kidney, and pancreas. It is essential for cellular energy production (ATP) in the mitochondria. CoQ10 levels naturally decline with age and may also be depleted by certain medications, notably statins (cholesterol-lowering drugs) [10]. Supplementation may help reduce oxidative stress and potentially improve symptoms of heart failure or exercise capacity in some patients [10].
10. Melatonin
Melatonin is a hormone primarily produced by the pineal gland that plays a central role in regulating the sleep-wake cycle (circadian rhythm) [11]. It is often used as a supplement to help manage insomnia, jet lag, or difficulties with shift work sleep [11]. Melatonin signals to the body that it is time to rest, promoting better sleep latency and efficiency. Melatonin is generally considered safe for short-term use, but it should be used cautiously, and a healthcare provider should be consulted before use [11].
Conclusion
Making informed choices about supplementation is a critical part of a proactive approach to health. Having a basic understanding of essential nutrients and their established role in the body can help you make these decisions.
It is important to emphasize that supplements are not a substitute for a healthy diet and lifestyle. Always consult a healthcare professional, such as a pharmacist or physician, before starting any new supplement. This is crucial for determining the correct dosage, identifying potential drug or supplement interactions, and ensuring the supplement is appropriate for your individual health status.
Frequently Asked Questions (FAQs)
What supplements should I consider for general health?
A foundation often includes a quality multivitamin/mineral supplement to cover potential dietary gaps, an omega-3 fatty acid supplement (if fish consumption is low), and potentially Vitamin D (depending on sun exposure and blood levels) [1], [3], [7].
What are the three most important vitamins for your body?
While all 13 essential vitamins are required for health, Vitamins D, B12, and Folate are often cited as being of particular concern due to high rates of deficiency in various populations, or their critical roles in high-stakes functions like bone health (D) and neurological function (B12 and Folate) [7], [9].
Are fish oil pills good for you?
Fish oil pills are a valuable source of EPA and DHA omega-3 fatty acids, which are beneficial for cardiovascular health and reducing inflammation. They are a good option for individuals who do not regularly consume fatty fish [3].
Who should be cautious about taking fish oil pills?
People taking anticoagulant (blood-thinning) medication, such as Warfarin, or high doses of NSAIDs should consult a doctor before taking high-dose fish oil, as it may increase the risk of bleeding. People with certain bleeding disorders should also be cautious [3].
Is there any difference between fish oil and omega-3 fatty acids?
Yes, fish oil is the general term for the oil extracted from the tissues of fish, which contains the active ingredients: the long-chain omega-3 fatty acids, primarily EPA and DHA.
References
[1] National Institute on Aging. (2022, November 18). Vitamins and Minerals for Older Adults. (n.d.) Retrieved October 1, 2025, from https://www.nia.nih.gov/health/vitamins-and-supplements/vitamins-and-minerals-older-adults
[2] U.S. Department of Agriculture. (n.d.). Dietary Guidance and Nutrition Information. Retrieved October 1, 2025, from https://www.nal.usda.gov/topics/food-nutrition/dietary-guidance-and-nutrition-information
[3] Krupa, K. N., Fritz, K., & Parmar, M. (2025). Omega-3 fatty acids. In StatPearls. StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK564314/
[4] Latif, A., Shehzad, A., Niazi, S., Zahid, A., Ashraf, W., Iqbal, M. W., Rehman, A., Riaz, T., Aadil, R. M., Khan, I. M., Özogul, F., Rocha, J. M., Esatbeyoglu, T., & Korma, S. A. (2023). Probiotics: mechanism of action, health benefits and their application in food industries. Frontiers in Microbiology, 14, 1216674. https://doi.org/10.3389/fmicb.2023.1216674
[5] Hettiarachchi, J., Reijnierse, E. M., Kew, N., Fetterplace, K., Tan, S.-Y., & Maier, A. B. (2024). The effect of dose, frequency, and timing of protein supplementation on muscle mass in older adults: A systematic review and meta-analysis. Ageing Research Reviews, 99(102325), 102325. https://doi.org/10.1016/j.arr.2024.102325
[6] Pu, S.-Y., Huang, Y.-L., Pu, C.-M., Kang, Y.-N., Hoang, K. D., Chen, K.-H., & Chen, C. (2023). Effects of oral collagen for skin anti-aging: A systematic review and meta-analysis. Nutrients, 15(9), 2080. https://doi.org/10.3390/nu15092080
[7] Office of Dietary Supplements. (2024, May 14). Vitamin D: Health Professional Fact Sheet. National Institutes of Health. Retrieved October 1, 2025, from https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
[8] Bistas, K. G., & Tadi, P. (2025). Biotin. In StatPearls. StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK554493/
[9] Office of Dietary Supplements. (2023, April 20). Vitamin B12: Health Professional Fact Sheet. National Institutes of Health. Retrieved October 1, 2025, from https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/
[10] Sood, B., Patel, P., & Keenaghan, M. (2024, January 30). Coenzyme Q10. In StatPearls. StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK531491/
[11] Savage, R. A., Zafar, N., Yohannan, S., & Miller, J. M. (2024, February 9). Melatonin. In StatPearls. StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK534823/
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