Trying to “be healthy” can feel like a full-time job. One minute you’re reading up on gut support, and the next, you’re down a rabbit hole wondering if your multivitamin is doing anything at all.

At Dose, we’ve been there. Trying to do right by your body while also managing life can feel like a lot.

That’s why in this article, we’re cutting through the noise. No hype, no gimmicks — just real talk on the supplements that are actually worth your time. 

What Exactly Are Supplements?

Take a stroll down any drugstore aisle and you’ll see a sea of options — capsules, gummies, powders, and tinctures. Rows and rows of bottles promising more energy, better sleep, stronger immunity, clearer skin. It’s a lot.

Supplements are exactly what they sound like: things that supplement your diet. They’re meant to fill in the gaps when your food alone doesn’t quite cover all the nutrients your body needs to function at its best. Think of them as nutritional back-up — not a replacement for a balanced diet, but a way to support it.

They can include vitamins, minerals, herbs, amino acids, enzymes, and other nutrients that help maintain everything from cellular function to bone health. Some people take them daily, others only when life gets hectic or their doctor recommends them. 

Regardless of the “why,” the goal is the same: to help your body do what it’s already trying to do.

Which Supplements Support Overall Health?

You’ve got the scoop on what supplements are, but which ones are actually worth your time? Although there are tons out there, here are the supplements that really stand out when it comes to supporting how your body runs day to day. 

Multivitamins

Multivitamins are often the first stop on the supplement train — and for good reason. They’re designed to provide small amounts of essential vitamins and minerals in one dose, which can help fill in the nutritional blanks from your daily diet.

Even if you eat a relatively balanced diet, it’s common to fall short on certain nutrients like vitamin D, magnesium, or B12. A high-quality multivitamin helps support brain function, energy production, immune health, and overall cellular processes.

Look for one that’s tailored to your age and sex, since nutrient needs shift depending on things like hormonal changes, metabolism, and life stage.

Vitamin D

Vitamin D is a big one, especially if you live somewhere with limited sunlight or spend most of your time indoors (hello, desk life). Your body needs vitamin D to absorb calcium and support bone health, but it also helps maintain mood, immune function, and muscle strength.

Even though we can get vitamin D from the sun, many people don’t get enough — especially in the winter. Supplementing with D3 (the form your body absorbs best) can help maintain healthy levels year-round.

If you're not sure where you stand, ask your doctor for a quick blood test.

Magnesium

This mineral plays a major role in over 300 enzymatic reactions in the body, including muscle function, nervous system regulation, and energy production.

Magnesium also helps support sleep quality and can be calming for the mind and body when taken regularly. Many people don’t get enough through food alone, especially if their diet is lacking leafy greens, nuts, or legumes.

Forms like magnesium glycinate or citrate tend to be gentler on the stomach and more easily absorbed.

Omega-3 Fatty Acids (Fish Oil or Algae-Based)

Omega-3s are essential fats that support heart health, cognitive function, joint mobility, and more. 

Since your body can’t make them on its own, you’ve got to get them from food or supplements — usually from fatty fish like salmon or from algae-based options if you’re plant-based.

If you don’t eat fish regularly, a quality omega-3 supplement can help maintain brain and cardiovascular function. Look for EPA and DHA on the label — these are the specific types of omega-3s that do the heavy lifting.

Make sure the supplement is third-party tested for purity and free from contaminants (especially if it's fish-derived).

Probiotics

Probiotics are beneficial bacteria that support your gut microbiome — which, in turn, supports digestion, immune response, and even mood. While food sources like yogurt and fermented veggies are helpful, a probiotic supplement can provide a more consistent daily dose.

There’s no one “perfect” strain for everyone, so choosing a product with multiple strains and a clearly labeled CFU count (colony-forming units) can help cover more ground. Look for ones that mention surviving the digestive tract — that means they’re more likely to actually reach your gut.

They’re especially helpful if your routine includes regular travel, stress, or changes in diet — all things that can throw your gut off track.

B-Complex Vitamins

B vitamins are the behind-the-scenes crew making sure your body converts food into usable energy. They also support brain health, red blood cell formation, and a healthy nervous system.

A B-complex supplement includes several types — like B6, B12, thiamin, riboflavin, niacin, and folate — all working together to help you stay sharp and energized. Vegans and vegetarians especially benefit from B12 supplementation since it’s found mostly in animal-based foods.

These vitamins are water-soluble, which means your body doesn’t store them in large amounts — so consistent intake matters.

What About Herbal Supplements?

We’ve covered the classic vitamins and minerals — but herbal supplements deserve a spot at the table, too. 

These are plant-based ingredients that have been used for centuries to support everything from digestion to stress. While some are trendier than others, the ones below have real science and tradition backing them up.

Milk Thistle

Milk thistle is one of the most researched herbs for liver support — and it's a staple in our Dose for Your Liver formula. The active compound, silymarin, supports your liver’s natural filtration process and is clinically shown to support liver enzyme levels, like ALT and AST.

In other words? Milk thistle supports your liver’s natural filtration process, helping you feel more energized, less sluggish, and more in tune with your digestion. 

At Dose, we use an 80% silymarin extract (one of the highest purities available) because potency matters when it comes to actual results.

Amla (Indian Gooseberry)

Amla is a powerhouse fruit rich in natural vitamin C and polyphenols. It’s been used in Ayurvedic practices for centuries to support immunity, digestion, and skin health — and modern research backs up a lot of those uses.

We love amla because it supports the way your body processes fats and cholesterol while also offering antioxidant-like benefits to protect your cells. You’ll find it in our Dose for Cholesterol, Dose for Skin, and Dose for Immunity shots because it plays well in multiple systems to support overall wellness.

Ashwagandha

Ashwagandha is an adaptogen, which means it supports your body’s stress response. 

People use ashwagandha to support mood, focus, stamina, and recovery. That’s why we include it in our Dose for Soreness. 

Whether you’re recovering from a workout or just a long day of life, ashwagandha can help you bounce back with a little more ease.

Are There Any Downsides to Taking Supplements?

Supplements can be a great tool for supporting your health — but like anything else, more isn’t always better, and timing matters.

Here’s what to keep in mind:

Supplements aren’t a replacement for a solid diet, regular movement, or sleep. Taking a bunch of vitamins won’t undo a lifestyle that’s out of balance, and doubling up on dosages doesn’t mean you’re getting double the benefits.

There’s also such a thing as too much of a good thing. Fat-soluble vitamins like A, D, E, and K can build up in your system if you overdo it, and some minerals, like iron, can cause digestive issues when taken unnecessarily or in high doses. That’s why checking in with a healthcare provider is always smart — especially if you’re already taking medications or managing a specific condition.

Quality matters, too. Not all supplements are created equal. Some use filler ingredients, questionable dosages, or vague labels that don’t tell you what you’re actually getting. Look for third-party testing, clinical backing, and transparency on sourcing and formulation.

The Bottom Line

So, what are the best supplements for overall health? The ones that help you stay steady — not perfect — while you go about your life. At Daily Dose, we’re big fans of anything that supports your body in a smart, intentional way, whether it’s a multivitamin, omega-3s, or a shot of turmeric you can actually absorb.

Supplements aren’t magic, but they can be meaningful when taken consistently and chosen wisely. If something helps you feel a little more energized, a little more balanced, or a little more like yourself — that’s a win.

Sources:

The Truth About Supplements: 5 Things You Should Know | Penn Medicine 

Vitamin D and Calcium | Johns Hopkins Medicine 

Magnesium | Health Professional Fact Sheet 

Omega-3 may boost brain health in people with a common heart disease | American Heart Association 

Probiotics: What They Are, Benefits & Side Effects | Cleveland Clinic