At Dose, we’re all about simplifying wellness, and you’re not alone if you’re wondering, “What supplements should I take?”

There’s already enough noise out there — long aisles of bottles, buzzy ingredients with names you can’t pronounce, and contradicting advice on what you should be taking. Knowing what your body actually needs can feel complicated.

Read on to make sense of what matters, what doesn’t, and how to figure out what your body needs.

Why Take Vitamins and Supplements?

Vitamins and supplements are concentrated nutrients — the kind your body needs in small but steady amounts to keep everything running smoothly. Some come from what you eat, some your body makes, and some just depend on how life’s going. So why do so many people take them?

Let’s break it down.

To Fill in Nutritional Gaps

Even with the best intentions, most of us aren’t hitting every nutrition target daily. Busy schedules, picky eating phases, travel, and limited access to fresh food all add up. You might be skipping breakfast, rushing through lunch, or relying on whatever’s fast and easy.

Supplements can help pick up the slack. They’re not a replacement for real food, but they’re a helpful backup when your plate doesn’t have everything your body needs.

To Support Changing Needs

What your body needs at 22 is different from what it needs at 42 — or even during a particularly hectic month. Stress, exercise, hormonal shifts, food sensitivities, and burnout can all change your nutritional demands.

Supplements can help you adjust along the way. They let you support your body through transitions without needing to map out a new eating plan whenever life throws a plot twist.

To Target Specific Wellness Goals

Sometimes, you’re not trying to “fix” anything — you just want to feel a little more like yourself. Maybe you’re tired of being tired. Whatever it is, supplements can help offer targeted support when you’re trying to work on something specific.

That doesn’t mean you need to take 12 things at once. However, finding the right ingredient for the right goal can give your body more of what it needs to do the rest.

What To Know Before Starting a Supplement Routine

Before adding anything to your cart (or your body), there are a few things you should know that can make a real difference in how well your routine actually works.

Quality Over Hype

The wellness aisle is loud. However, the truth is that many supplements are underdosed, poorly sourced, or packed with more filler than function.

Here’s what makes a high-quality supplement:

• Clinically backed. Look for supplements with clinically backed formulas, not clinically backed ingredients. You want to choose something with a blend of ingredients that is shown to work, rather than ingredients that work individually. 

• Effective potency: Look for specific amounts that reflect what research shows to be effective, not a sprinkle of something added for label appeal.

And if a product is super cheap? Ask yourself why. The good stuff takes effort to make, and that usually shows up in the price (and the results).

Learn to Read the Label (Yes, Really)

Supplement labels aren’t always user-friendly, but understanding a few key things can save you from wasting money or taking something that doesn’t suit your body.

Here’s where to focus:

• The “Supplement Facts” box. This is where the actual ingredients and their amounts are listed. Make sure the nutrients you’re looking for are actually in there, and in a form that your body can use. Magnesium oxide, for example, is cheap and common but not easily absorbed.
  
  

• The form matters. Nutrients come in different forms, and not all are equally effective. For example, Vitamin B12 as methylcobalamin is more bioavailable than cyanocobalamin. It’s a small detail that makes a big difference.

Focus On Your Needs and Routine

The last thing to keep in mind before diving into supplements? What works for someone else might not work for you, and that’s expected. You don’t need to take something just because your coworker swears by it or your favorite podcast guest raved about it in passing.

The right supplement routine isn’t a one-size-fits-all thing. It should fit you, your lifestyle, your current goals, your diet, your stress levels, your sleep habits, and everything else. If you’re navigating a busy work season, recovering from burnout, or adjusting your diet, what your body needs might look different than it did a few months ago. The goal is support, not stress.

What Supplements Should I Take? How To Decide

To determine what’s worth adding to your routine, start by asking a few simple questions to help you tune in to what your body might be asking for right now.

What Are You Trying To Support?

Are you looking to improve your energy? Support your digestion? Fill in gaps from a limited diet? Feel a little less like a zombie during the afternoon slump?

Once you know your “why,” it’s easier to match it with a supplement. For example:

• Feeling low on energy? You might look into B vitamins or iron.
  
  

• Curious about immune support? Vitamin C, zinc, and elderberry are common go-tos (all found in our Dose for Immunity).
  
  

• Trouble winding down at night? Magnesium or ashwagandha may come up in your search.

You don’t have to know all the answers, but a little clarity on your goal can help you make smarter, more intentional choices instead of grabbing what’s trending on your feed.

What’s Missing From Your Diet?

You don’t need to log every meal to know if you’re skipping veggies or going light on protein. Think about your average day-to-day: are there food groups you consistently miss? Do you tend to eat the same things over and over again?

For example:

• Not eating dairy? Calcium or vitamin D might be worth looking at.
  
  

• Plant-based? You could be low in B12, iron, or omega-3s.
  
  

• Limited produce? Maybe your fiber or antioxidant intake could use a boost.

You’re not trying to be perfect. You’re just spotting patterns. When you pair a smart supplement with your actual eating habits, your body tends to respond better.

How’s Your Routine Right Now?

Think about how you’re sleeping, managing stress, moving your body, and getting through the day. All of that plays into how your body uses and absorbs nutrients.

If your sleep’s been off, that can impact how well you process things like zinc, vitamin C, and melatonin — nutrients that help keep your immune system, energy, and mood in check. 

Feeling stressed? That tends to drain magnesium and B vitamins faster than usual, which can make everything from focus to sleep feel a little harder than it should. And if your skin’s been off, that’s where something like our Dose for Your Skin comes in. It’s a refreshing, vegan supplement formulated with ingredients like aloe vera extract (at a 200x potency), sea buckthorn, and Centella asiatica to help support healthy skin.

Your body is always adjusting, so it makes sense that your supplement routine might need to shift, too.

What Formats Work for Your Routine?

You could buy the most stacked capsule ever made, but if it just sits in your cabinet, it’s not helping anyone.

From capsules to gummies, powders, sprays, and supplements, there’s no right answer. What matters is what you’ll actually use.

Not a pill person? Want fast, mess-free support with real ingredients and zero junk? That’s what our Doses are for. Just shake, sip, done.

Most Common Supplements

So, now you know how to figure out which vitamins and supplements might be right for you — but which ones are common, and why? 

Here’s an overview:

• Vitamin D: For bone health, mood, and immune support

• Magnesium: Helps with relaxation, digestion, and muscle recovery

• B Vitamins: For energy, metabolism, and stress response

• Iron: Supports energy and red blood cell production (especially for menstruating individuals)

• Omega-3s: Brain, skin, and heart health

• Probiotics: Gut balance and digestive support

That said, there are plenty of other supplements available, and just because something isn’t on this list doesn’t mean it won’t benefit you. When in doubt, it’s best to consult your healthcare provider for advice. 

When Should You Call a Doctor?

The questions we covered are great to get the wheels turning. However, if you’re still feeling unsure or just want a little backup making sense of it all — it might be time to bring in a pro.

That could mean talking to your primary care provider, a registered dietitian, or a licensed nutritionist — someone trained to look at the full picture (not just your supplement stash). They can help you spot gaps, run any helpful lab work, and figure out what your body actually needs based on your health history, lifestyle, and goals.

This is especially helpful if:

• You’re pregnant, breastfeeding, or trying to conceive

• You’re not sure what’s safe to combine

Supplements can be a powerful tool, but the best approach is one that’s tailored to you. What works for someone else might not be what your body needs right now, especially if you’re managing stress, shifting routines, or dealing with specific health goals.

The Bottom Line

So, how do you pick the right vitamins and supplements? Start with what’s actually going on in your life and build from there. You don’t need a medicine cabinet full of maybes. You need what works for you.

At Dose, we make that easier. Our wellness shots are made with clean, functional ingredients and clinically backed doses that support your body’s real needs — no fluff, no filler.

Sources:

Vitamins | MedlinePlus Medical Encyclopedia 

Nutrient gaps and how dietary supplements can help fill them | Council for Responsible Nutrition

Dietary Supplement Labeling Guide: Chapter IV. Nutrition Labeling | FDA 

Comparative Bioavailability and Utilization of Particular Forms of B12 Supplements | PMC