What Supplements Should I Take for These 8 Common Issues?

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What Supplements Should I Take for These 8 Common Issues?

Note: The U.S. Food and Drug Administration (FDA) does not approve supplements for safety or effectiveness. Talk to a healthcare professional about whether a supplement is the right fit for your individual health, and about any potential drug interactions or safety concerns.

Most healthy people tend to get all the nutrients they require from food. But there are times when diet alone may not supply enough of what you need.

“There are a few conditions where supplements can really make a difference,” says Raj Dasgupta, MD, associate program director of internal medicine residency at Huntington Health in Pasadena, California. “The key is that supplements work best when there’s a specific need, not as a ‘just in case’ kind of thing.”

From anemia to diabetes to menopause, if you have one of the following common health conditions, you may benefit from taking certain supplements. Read on to learn more.

1. If You Have Anemia

Iron-deficiency anemia is a common type of anemia, in which your blood lacks enough healthy red blood cells to carry oxygen to your body’s tissues.

Those at greater risk of iron-deficiency anemia include women of childbearing age (who lose iron each month when they menstruate), infants, and children.

But anemia can affect anyone at any age. So, if you have symptoms, be sure to get a healthcare checkup and testing. Your doctor can find out the root of the problem and recommend a treatment that’s right for you.

“Most routine physicals include basic blood work, like a complete blood count, which can flag anemia,” says Dr. Dasgupta. “But if you’re feeling unusually tired, lightheaded, short of breath, or you look pale, those are signs to bring it up [with a doctor].”

This is especially true for the following people, who Dasgupta says are at higher risk for anemia:

Pregnant people
Those who menstruate heavily
People on a vegetarian or vegan diet
People with long-term conditions, like kidney disease

Fortunately, iron-deficiency anemia is usually easily treatable with iron supplements. It may take several months or longer to correct the problem. Your doctor may also advise you to add vitamin C to your diet to boost iron absorption. Talk to your healthcare provider to get a proper diagnosis before taking iron supplements.

2. If You Have Type 2 Diabetes

Diabetes is a serious disease that needs to be treated under a medical doctor’s guidance. Research is ongoing as to supplements that may help fight this disease. But current American Diabetes Association (ADA) guidelines state that supplementation with micronutrients — such as vitamins and minerals, or herbs and spices — for blood sugar or weight loss benefits is not recommended.

“Supplements are not routinely recommended for diabetes,” says Dasgupta. “That said, people on metformin, one of the most common diabetes medications, should have their B12 levels checked since it can lower them over time.” That doesn’t necessarily mean you need a supplement, but it’s important to be aware of the potential deficiency and speak to your doctor about it.

Without enough B12, you might feel tired and weak. If you have a more severe deficiency, you also might have bouts of breathlessness.

Often, though, mild deficiencies may not have obvious symptoms, and might only be discovered through a blood test.

There is also research concerning the potential role of the supplement berberine in type 2 diabetes. One systematic review of 28 studies out of China involving 2,313 participants found that berberine reduced fasting blood sugar in people with type 2 diabetes. It also found that berberine combined with blood sugar–lowering medications works better than using these drugs or berberine alone.

Since berberine isn’t found in foods, it needs to be taken as a supplement, if you take it at all. But because this study only looked at people with type 2 diabetes, these results may not apply broadly, and more research is needed to better understand berberine’s effects, says Dasgupta.

As far as other vitamins and nutrients go, people with type 2 diabetes should be sure to get enough calcium and vitamin D, ideally through food, says Dasgupta.

Good food sources of calcium include:

Milk, yogurt, and cheese

Certain leafy green vegetables, including kale and broccoli

Canned sardines and salmon with bones

Fortified juices and non-dairy milks

Vitamin D is found in:

Fatty fish

Fish liver oils

Beef liver

Egg yolks

Cheese

In American diets, fortified foods such as milk and breakfast cereals typically provide the most vitamin D.

Research has also shown a link between vitamin D levels and glycemic (blood sugar) control in people with type 2 diabetes. One systematic review and meta-analysis of 46 randomized controlled trials — consisting of over 4,000 participants — found that vitamin D supplementation might be beneficial for people with type 2 diabetes who are deficient in the vitamin.

Low vitamin D may contribute to insulin resistance. If you’re unsure what your vitamin D levels are, talk to your doctor about getting tested.

3. If You Have Ongoing Trouble Sleeping

Certain supplements might help if you often have trouble falling or staying asleep.

“I’m a big fan of melatonin, especially in older adults when melatonin levels decline,” says Victoria Maizes, MD, chief of the integrative medicine division at the University of Arizona in Tucson.

One review out of Romania found that melatonin can significantly improve sleep quality and depth in older adults. But the researchers note that more clinical trials are needed to understand the safety of taking melatonin over the long term, as scientific research is currently inconsistent.

Make sure to talk to your doctor before you take melatonin. And be aware of potential side effects, such as:

Headache

Dizziness

Nausea

Grogginess during the day

A supplement like valerian may also help lull you to sleep.

“Valerian has been used traditionally for sleep disorders and anxiety,” Dr. Maizes says, although research is limited and more human studies are needed to fully understand its potential effects.

A large systematic review of 60 studies involving nearly 7,000 participants found that valerian may modestly improve sleep quality and reduce anxiety, with few reported side effects. However, results across studies were mixed, likely due to differences in extract quality and dosing, so more standardized research is needed.

According to Dasgupta, although this review does include a large number of participants, the inconsistent results make it hard to draw any firm conclusions.

4. If You Follow a Vegan or Vegetarian Diet

A vegan or vegetarian diet can have impressive health benefits for some people, including possible weight loss and lowered cholesterol. Still, cutting out animal products can lead to some nutrient gaps.

“Vitamin B12 supplementation is a good idea to consider when following a vegan lifestyle,” says Lauren Manaker, RDN, who’s also a personal trainer in Charleston, South Carolina. “While it’s entirely possible for people who follow a vegan lifestyle to take in enough vitamin B12, it’s much more challenging than it is for those who consume animal products.”

Manaker says that someone following a vegetarian diet who consumes eggs or milk may not require supplemental vitamin B12, but someone following a vegan diet might.

Other nutrients to consider supplementing if you’ve gone vegan or vegetarian include calcium and vitamin D. “These should be considered for those who avoid dairy milk,” Manaker says. But as always, talk to your doctor before trying any new supplements for health concerns or dietary changes.

5. If You’re Pregnant or Breastfeeding

“Pregnant women have different nutritional needs than people who are not ‘eating for two,’” says Manaker.

Generally, during pregnancy, prenatal vitamins can help fill in those gaps. The American College of Obstetricians and Gynecologists (ACOG) recommends eating healthy foods and taking a prenatal vitamin every day.

Specifically, during pregnancy you need, according to ACOG:

Folic acid

Iron

Calcium

Vitamin D

Choline

Omega-3 fatty acids

B vitamins

Vitamin C

If blood tests reveal that you need an extra amount of a vitamin or mineral, your ob-gyn may recommend it as a separate supplement, according to ACOG. Talk to your doctor about your specific needs and what types of supplements and vitamins may be right for you.

Your doctor may also recommend that you continue to take your prenatal multivitamin while you’re breastfeeding in order to get enough of the nutrients you need to maintain optimal health.

6. If You’re Going Through Menopause

Got hot flashes, mood swings, and irregular periods? You may be in menopause or perimenopause. Some experts claim the unpleasant symptoms of this stage of life may be eased with dietary supplements.

“My first choice is black cohosh,” says Maizes. This plant in the buttercup family has been studied as a possible aid for menopausal symptoms, including hot flashes.

However, most of the research outcomes have been inconsistent, says Austin Shuxiao, MD, a board-certified internal medicine doctor and the founder of the mobile IV therapy–provider Peach IV in New York City. “Some placebo-controlled trials found symptom relief, though others did not show statistically significant effects,” Dr. Shuxiao explains.

One review of 10 articles out of India found that in clinical trials, black cohosh possibly appears to be safe for up to 12 months of use — but there have been rare cases of severe liver damage.

The review also suggests that black cohosh doesn’t act like estrogen in the body. This means it could be a useful approach for people who are already on estrogen-related medications (like raloxifene or tamoxifen), says Shuxiao. However, he says the findings across the trials cited in the review are inconsistent, so more research is needed to clarify black cohosh’s effects.

It’s also unclear whether black cohosh is safe for women who’ve had hormone-sensitive conditions such as breast cancer, or for anyone who is pregnant or breastfeeding.

St. John’s wort is another possible menopause symptom-tamer.

One small, older study of 100 women out of Iran found that those who took the supplement noticed fewer and less severe hot flashes than those who didn’t. However, newer research is needed to better understand these effects, says Dasgupta.

Also, this herb may have dangerous, life-threatening interactions with several different medications, so make sure to talk your doctor before taking it. The effects on people who are pregnant or breastfeeding are also unknown, so it isn’t recommended for these groups.

Ultimately, longer and larger studies are needed to get a better idea of St. John’s wort’s effects, says Dasgupta.

7. If You Have a Wound

Vitamins and minerals such as vitamin C and zinc play a significant role in healing, so they may be worthwhile supplements to ask your doctor about if you have a wound, Maizes says.

Vitamin C helps your body make collagen, a protein that’s essential for forming new skin and connective tissue after an injury. Zinc supports cell growth, tissue repair, and immune function, all of which factor into the healing process.

A systematic review of 18 studies out of Australia, which included more than 1,000 participants, found that supplementing with vitamin C potentially improved healing from certain medical issues, especially bedsores.

However, the studies included in the review were small and involved a variety of wound types. So, the results are difficult to generalize, because different parts of the body heal differently, says Shuxiao.

Some research also supports the use of the marigold flower extract known as calendula. One systematic review out of Israel of seven animal studies and seven clinical trials found some evidence for using calendula for wound healing.

The human trials covered a range of wounds, from episiotomy to burn wounds to venous leg ulcers. Some of the studies included higher numbers of participants. For instance, one study included 411 women undergoing radiotherapy for breast cancer. But three studies contained fewer than 57 participants. Given these small sample sizes and other limitations, more robust research in larger human populations is still needed, says Shuxiao.

Still, “calendula [may] help by reducing inflammation and promoting wound [healing]; it also has topical antibacterial effects,” says Maizes.

8. If You Have Digestive Problems

Many supplements claim to help everything from short-term stomachaches to long-term digestive disorders. Some that you might want to discuss with your doctor include:

Gingerroot According to one systematic review of 43 clinical trials out of Korea, ginger (both the food and the supplement) may improve nausea and vomiting in pregnancy, reduce inflammation, and boost overall digestive function.

“The [review] is comprehensive and promising,” says Shuxiao. But the studies included were small and some were conducted internationally, which makes it hard to generalize the findings across populations, he says.

Probiotics Certain strains of live bacteria, or probiotics, may support a healthy and balanced collection of microorganisms in your gut. This has been linked to health benefits including better digestion and metabolism.

You can get probiotics from certain foods and drinks, especially fermented ones like yogurt and kefir. You can also take probiotics as supplements. “Probiotics are fantastic for improved gut health,” says Shuxiao.

That said, more research is needed to understand how they can affect gut conditions. There is evidence to support short-term use, like four to eight weeks, of probiotics for irritable bowel syndrome (IBS), he says. However, there isn’t enough evidence to understand the long-term effects and safety of using probiotics for IBS.

Prebiotics Commonly found in fruits and vegetables that contain complex carbohydrates like fiber and starch, prebiotics serve as food for probiotics. They stimulate the growth of healthy gut bacteria and support healthy digestion.

You can get prebiotics from certain fruits, vegetables, whole grains, and beans. But if your doctor recommends a specific strain of bacteria, a supplement may be the best way to get it, Shuxiao says. Since supplements are not FDA-approved, choose products with third-party verification. And ask your doctor if there are any potential interactions or side effects to be aware of.

Digestive enzymes Your body depends on natural enzymes to break down food and absorb nutrients. Digestive enzyme supplements are purportedly designed to support this process, especially when the body doesn’t make enough enzymes on its own.

“The evidence supporting supplementing with digestive enzymes is very strong as first-line management for lactose intolerance,” says Shuxiao.

But the benefits of taking digestive enzymes are less certain for people who don’t have these enzyme deficiencies, and the evidence is mixed. For instance, one study found that taking daily digestive enzymes helped decrease symptoms of indigestion over two months. However, longer studies are needed to confirm these effects, Shuxiao says.

As with any new addition to your wellness regimen, be sure to speak to your healthcare provider before taking any new supplement. This helps ensure that you’re not at risk of side effects or medicine interactions. Also, ask your provider for dosage recommendations that suit you.

Remember, too, that because supplements are not fully regulated by the U.S. Food and Drug Administration (FDA), it’s wise to do your own homework before you buy. To choose a quality supplement, check the label for USP, NSF, or ConsumerLab Approved. This means the product has undergone third-party testing for quality and purity.

The Takeaway

Most healthy people can get enough nutrients from food. But people with certain health conditions may benefit from specific supplementation under their doctor’s guidance.

Some conditions show strong evidence for supplementation. These include iron for anemia, vitamin B12 for vegans, and prenatal vitamins during pregnancy.

Always approach supplementation for long-term conditions with caution. For concerns like type 2 diabetes, menopause symptoms, or sleep troubles, some supplements show possible promise — yet evidence is often mixed or limited. Always talk to your doctor before trying them.

Quality and safety matter. Since supplements are not FDA-approved, choose products with third-party verification and discuss potential interactions or side effects with your healthcare provider.