Vitamins & Minerals

At minimum, most adults benefit from vitamin D, especially if you get limited sun exposure, and magnesium, which over 50 percent of Americans are deficient in. A quality multivitamin can cover basic gaps, but targeted supplementation based on blood work is more effective. Vitamin B12 is essential for vegetarians and vegans, while iron should only be taken if a deficiency is confirmed.

Fat-soluble vitamins like A, D, E, and K absorb best when taken with a meal containing healthy fats. Water-soluble vitamins like B and C can be taken anytime but are often best in the morning for energy support. Magnesium and zinc are ideal before bed as they support relaxation and sleep quality. Avoid taking calcium and iron together as they compete for absorption.

Look for third-party testing certifications like USP, NSF, or Informed Sport on the label. These verify that the product contains what it claims and is free from contaminants. Check for bioavailable forms of nutrients, such as methylcobalamin for B12 and chelated minerals. Avoid products with excessive fillers, artificial colors, or proprietary blends that hide individual ingredient amounts.

Yes, particularly with fat-soluble vitamins A, D, E, and K which are stored in body fat and can accumulate to toxic levels. Water-soluble vitamins like B and C are generally excreted when consumed in excess, though very high doses can still cause side effects. Follow recommended dosages and consider getting blood work to identify actual deficiencies before supplementing heavily.

Gummy vitamins typically contain lower doses of nutrients and often include added sugars and fillers. They may also degrade faster than tablets or capsules. However, they can be a reasonable option for people who struggle to swallow pills. For maximum potency, capsules and softgels generally offer better absorption and higher concentrations of active ingredients per serving.