In an ideal world, every nutrient your body needs would come straight from the food on your plate. In reality, that is rarely the case for most people, and millions of Americans take at least one supplement every day. Doctors, however, continue to stress that supplementation is not a one-size-fits-all solution and that individual needs vary enormously from person to person. Consulting a physician before starting any supplement regimen is especially important for those who are already taking prescription medications.
Dr. Parth Bhavsar, a family medicine physician, shared with Parade that he personally limits himself to just two dietary supplements to maintain his health: vitamin D and vitamin B12. His reasoning is grounded in data rather than trend-chasing, pointing to the widespread nature of certain deficiencies in the general population. “Many people are deficient in vitamin D, especially if they spend most of their time indoors,” he explained. It is a simple observation, but one that speaks to the modern lifestyle of millions of desk workers, remote employees, and city dwellers who rarely get adequate sun exposure.
Vitamin D’s role in the body extends well beyond just keeping your bones strong. Dr. Kathy Nguyen, a physician specializing in both family and sports medicine, reinforced this point by stating that “vitamin D plays an important role in bone health, but also in the function of the immune system.” A deficiency in this vitamin has been linked to a range of health concerns, which is why it consistently tops the list of supplements that doctors recommend most frequently. Dr. Bhavsar’s choice to include it in his daily routine reflects how broadly applicable it is across different demographics and lifestyles.
His second pick, vitamin B12, is tied directly to his personal dietary choices. As a vegetarian, Dr. Bhavsar avoids animal products, which are the primary natural sources of B12 in the human diet. “Numerous studies have shown that people who do not eat animal products can develop a vitamin B12 deficiency,” he noted. This makes B12 supplementation particularly relevant not just for vegetarians, but also for vegans and older adults, whose ability to absorb B12 from food tends to decline significantly with age.
Dr. Nguyen’s personal supplement stack goes a bit further than Dr. Bhavsar’s. In addition to vitamin D, she also incorporates creatine, collagen, and magnesium into her regimen. She is especially enthusiastic about creatine, saying “I love creatine. It helps with athletic performance, but it also has a role in brain health, bone health, joint health, and muscle recovery.” While creatine has long been associated with athletes and gym-goers, emerging research suggests its benefits stretch well beyond muscle gain and into broader areas of health.
Dr. Nguyen also pointed out that collagen can be particularly valuable for people who are physically active, as it supports various types of connective tissue throughout the body, including joints, tendons, ligaments, and skin. Magnesium rounds out her list primarily for its effects on muscle recovery and sleep quality, two factors that are deeply interconnected in any athletic or active lifestyle. Despite her broader supplementation habits, she still draws a clear line between what is useful and what is unnecessary. Both she and Dr. Bhavsar are emphatic that not everyone needs to be taking supplements at all.
“A person should only consider taking a supplement if there is a proven deficiency, medical need, or a life stage where there is evidence of benefit,” Dr. Bhavsar said. This perspective pushes back against the cultural tendency to treat supplements as a kind of wellness insurance policy, something you take just in case. Dr. Nguyen echoed this by stating that “supplements should be viewed as an upgrade after the basic habits of a healthy lifestyle, like sleep, nutrition, hydration, and physical activity, are already established.” No pill or powder can compensate for poor sleep, a bad diet, or a sedentary routine.
Dietary supplements are products intended to add nutritional value to a person’s diet and can include vitamins, minerals, herbs, amino acids, and enzymes. In the United States, they are regulated by the Food and Drug Administration as a category of food rather than as drugs, meaning manufacturers do not need to prove their products are effective before bringing them to market. Vitamin D is a fat-soluble vitamin that the human body can produce naturally when the skin is exposed to sunlight, though factors like geographic location, skin tone, and time spent outdoors significantly affect how much a person synthesizes. Vitamin B12 is a water-soluble vitamin essential for nerve function, red blood cell production, and DNA synthesis, and it is found almost exclusively in animal-derived foods like meat, fish, eggs, and dairy. Creatine is a naturally occurring compound found in muscle cells that helps produce energy during high-intensity exercise, and the body also produces a small amount of it on its own through the liver and kidneys.
Feel free to share which supplements you take and whether they have made a difference for you in the comments.
