MOST COMMON DIETARY SUPPLEMENTS

🧠 Vitamins

• Vitamin D – supports bones, immunity, mood

• Vitamin C – antioxidant, immune booster, skin health

• Vitamin B12 – energy, red blood cell formation, nervous system (especially for vegans)

• Folate (Vitamin B9) – important for pregnancy, heart, and brain health

• Vitamin A – vision, skin, and immune health

• Vitamin E – antioxidant, skin protection, heart health

• Vitamin K2 – bone strength, heart protection

💪 Minerals

• Magnesium – muscle relaxation, sleep support, nerve function

• Iron – prevents and treats anemia (especially needed by menstruating women)

• Calcium – bone strength and muscle contraction

• Zinc – immune support, skin health, wound healing

• Iodine – thyroid function and metabolism regulation

• Selenium – antioxidant, thyroid support

🥑 Essential Fatty Acids

• Omega-3 (Fish Oil, Algal Oil) – heart, brain, joint health

• Flaxseed Oil – plant-based omega-3 source (ALA)

🥛 Protein Supplements

• Whey Protein – muscle building, quick recovery after workouts

• Plant-Based Proteins (pea, rice, hemp) – vegan alternative, gut-friendly

🧪 Specialty Compounds

• Collagen – skin health, joint health, gut repair

• Creatine – strength, muscle endurance, cognitive benefits

• Probiotics – gut health, immunity, digestion

• Prebiotics – fiber compounds that feed good gut bacteria

• Coenzyme Q10 (CoQ10) – energy production, heart health (especially for those on statins)

• Glucosamine & Chondroitin – joint support, arthritis management

🌿 Herbal Supplements

• Ashwagandha – stress reduction, adrenal support

• Turmeric (Curcumin) – anti-inflammatory, joint health

• Ginseng – energy, immune support

• Echinacea – immune system boost

• Milk Thistle – liver detox and protection

• Ginkgo Biloba – brain function, memory support

🚰 Hydration & Electrolytes

• Electrolyte powders (magnesium, potassium, sodium blends) – hydration, muscle cramps prevention

• Salt tablets (for endurance athletes)

🏁 Quick Notes:

• Not everyone needs supplements — ideally, we get most nutrients from food.

• Supplements can be powerful tools when there are deficiencies, higher needs (like during training, pregnancy, or recovery), or specific health goals.

• Quality matters! Always look for third-party tested brands.

• It's smart to consult a doctor or dietitian before starting new supplements, especially for vitamins like D, iron, or herbal extracts.