Most people don't need 20 different pills. The supplement industry wants you to believe otherwise. Here's what actually makes sense for most adults based on common deficiencies and solid research.
The "Probably Yes" Tier
These three address the most common deficiencies in Western diets:
The "Maybe, Depends on You" Tier
These make sense for specific situations:
Vitamin B12 - Essential if vegetarian/vegan, over 50, or on metformin/PPIs
Iron - Only if deficient (get tested). Women with heavy periods, vegetarians, and endurance athletes are at higher risk
Probiotics - May help after antibiotics, with digestive issues, or for immune support
Zinc - Consider if vegetarian, over 65, or frequently sick
The "Probably Not" Tier
Unless you have a specific reason:
Multivitamins - Usually underdosed, contain things you don't need
Vitamin C - Most people get enough from food
Calcium - Food sources are better, supplements may have cardiovascular concerns
Trendy supplements - Most lack evidence for general use
How to Figure Out What You Need
1. Look at your diet honestly. Not what you think you should eat. What you actually eat.
2. Consider your lifestyle. Indoor job? Need D. High stress? Consider magnesium. Don't eat fish? Omega-3s.
3. Get tested if unsure. Vitamin D, B12, and iron are easy to check.
4. Start with one or two. Notice how you feel. Add more only if there's a reason.
The Bottom Line
The best supplement stack is the simplest one that addresses your actual needs. Don't overcomplicate it.