What Supplements to Take for These 8 Health 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

“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

2. If You Have Type 2 Diabetes

“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.

• 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

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.

• 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.

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

“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.

• 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.

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.

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.

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.

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.

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.

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.

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.

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.

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.