When it comes to maintaining optimal health, it’s not just about what you eat, it’s also about what you don’t eat. Supplements can help fill in the gaps in your diet and provide the nutrients your body needs to function at its best.

But with so many different supplements available, it can be hard to know which ones are worth taking.

To help you out, we’ve compiled a list of doctor-recommended supplements that can help support your overall health and wellbeing.

Vitamin D

Vitamin D is essential for maintaining healthy bones, muscles, and the immune system. It also helps regulate calcium levels in the body. While you can get vitamin D from sunlight, many people don’t get enough.

According to the National Institutes of Health (NIH), the recommended daily intake of vitamin D for adults is 600-800 IU. However, some studies suggest that higher amounts may be needed for optimal health.

Omega-3 Fatty Acids

Omega-3 fatty acids are anti-inflammatory and have been shown to have numerous health benefits including improved heart health, brain function, and joint health.

The American Heart Association recommends adults consume at least two servings of fatty fish per week to get enough omega-3s. If you don’t eat fish, you can take a fish oil supplement to get your daily dose.

Probiotics

Probiotics are beneficial bacteria that live in your gut and can help promote digestive health, boost immunity, and improve mental health.

While you can find probiotics in fermented foods like yogurt, sauerkraut, and kimchi, a supplement can help ensure you’re getting enough. Look for a supplement that contains a variety of probiotic strains and has at least 10 billion CFUs (colony-forming units).

Magnesium

Magnesium is involved in over 300 biochemical reactions in the body and is essential for maintaining normal nerve and muscle function, regulating blood sugar levels, and maintaining a healthy heart.

However, many people don’t get enough magnesium in their diet. Supplementing with magnesium can help support overall health and wellbeing. The recommended daily dose of magnesium for adults is 400-420 mg.

Vitamin B12

Vitamin B12 is important for maintaining nerve and blood cell health, as well as DNA synthesis. It’s found naturally in animal products, so vegetarians and vegans may need to supplement to ensure they’re getting enough.

The recommended daily intake of vitamin B12 for adults is 2.4 mcg.

Curcumin

Curcumin is the active ingredient in turmeric and has powerful anti-inflammatory properties. It has been shown to help reduce inflammation in the body and improve brain function.

While you can add turmeric to your meals, supplementing with a high-quality curcumin supplement can help ensure you’re getting enough.

Vitamin C

Vitamin C is a powerful antioxidant that plays a role in immune function, collagen production, and wound healing. While you can get vitamin C from fruits and vegetables, a supplement can help support overall health and wellbeing.

The recommended daily intake of vitamin C for adults is 75-90 mg.

Calcium

Calcium is essential for maintaining healthy bones and teeth. While it’s important to get calcium from your diet, a supplement can help ensure you’re getting enough. It’s recommended that adults get 1,000-1,200 mg of calcium per day.

Iron

Iron is essential for carrying oxygen throughout the body. Women, in particular, are at risk for iron deficiency, which can lead to anemia. While it’s important to get iron from your diet, a supplement may be necessary to support optimal health.

The recommended daily intake of iron for adult women is 18 mg.

Zinc

Zinc plays a role in immune function, wound healing, and cell growth and division. It’s also important for maintaining a healthy sense of taste and smell.

While you can get zinc from foods like oysters, beef, and fortified cereals, a supplement can help ensure you’re getting enough. The recommended daily intake of zinc for adults is 8-11 mg.