In today’s fast-paced world, it’s easy to feel overwhelmed by the sheer number of supplements available. With so many options, how do you know which vitamins are right for you? At Vitable, we believe that good health should be accessible and affordable. That’s why we teamed up with health experts to create a quick Quiz that provides personalised supplement recommendations tailored to your health goals, lifestyle, and diet. Let's explore how you can make informed choices when it comes to your health.

The "Less Is More" Approach to Supplements

At Vitable, we believe in a food-first approach to nutrient intake, with supplements designed to fill the gaps in your diet, not replace a balanced lifestyle. When it comes to vitamins, more isn’t always better either. Instead of taking a handful of random supplements, it's important to focus on what your body truly needs. A personalised approach helps ensure you’re supporting your health without overloading your system with unnecessary nutrients.

Factors to Consider When Choosing Supplements

1. Your Diet: A well-balanced diet should provide most of the essential nutrients your body needs. However, certain dietary patterns, such as vegan, vegetarian, or restrictive diets, may require additional supplementation to prevent deficiencies.
2. Lifestyle Factors: Your daily habits, such as stress levels, sleep patterns, and physical activity, can influence your nutrient needs. For example, active individuals may benefit from magnesium for muscle recovery, while those experiencing high stress may require additional B vitamins to support energy levels.
3. Life Stage and Health Goals: Different life stages call for different nutritional support. Whether you’re pregnant, experiencing joint pain or looking to support hair, skin, and nails, choosing targeted supplements is key to meeting your unique health goals.
4. Underlying Health Conditions: Conditions such as thyroid imbalances, digestive issues, or hormonal fluctuations can impact how your body absorbs and utilises nutrients, making it essential to choose supplements that cater to your specific health concerns.

How to Identify Nutritional Gaps

To determine which supplements are right for you, start by assessing your current health and lifestyle. Some key indicators that you may have a nutrient deficiency include:

• Frequent fatigue or low energy levels
• Hair thinning or brittle nails
• Poor sleep quality
• Digestive discomfort
• Recurring illnesses or weakened immunity

If you're unsure, taking a personalised quiz, like the one offered by Vitable, can help you pinpoint which nutrients your body may need based on your unique lifestyle and health profile.

Essential Nutrients to Consider

Everyone’s nutritional needs are unique, but some key nutrients play a vital role in overall well-being. Here’s a closer look at essential vitamins and minerals, why they matter, and common reasons for deficiencies:

• Vitamin D: Helps support immune function, bone strength, and mood (1). Many people don't get enough due to factors like limited sun exposure, spending too much time indoors, regular sunscreen use, living in areas with low sunlight, or having darker skin, which naturally reduces vitamin D production
• Iron: Crucial for energy production and preventing fatigue, especially for menstruating women. Deficiency can result from inadequate intake of iron-rich foods (such as red meat, leafy greens, and legumes), poor absorption due to digestive conditions, vegetarian or vegan diets, or increased demand during menstruation or pregnancy  (2). It’s always best to consult your doctor before supplementing with iron.
• Omega-3 Fatty Acids: Supports heart health, brain function, and help reduce inflammation (3). A deficiency can occur if you don't eat enough fatty fish like salmon and sardines, rely heavily on processed foods, or follow a plant-based diet without incorporating alternatives like flaxseeds and walnuts.
• B Vitamins: Play a key role in energy production and stress management. High levels of stress, diets low in whole grains, lean proteins, and vegetables, or excessive alcohol consumption can deplete these essential vitamins and impact overall well-being (4).
• Zinc: Important for healthy skin, hair, and immune function. Deficiencies are common in individuals who don’t consume enough zinc-rich foods like meat, shellfish, and seeds, or those following plant-based diets, as certain plant compounds can hinder zinc absorption (5). 

Where Do I Start When It Comes to Taking Supplements?

Starting a supplement routine can feel overwhelming, but at Vitable, we make it simple. Our products are scientifically developed to support the key lifestyle and dietary factors that impact the health of both men and women. We use bioavailable, premium ingredients designed for better absorption and to be gentle on the stomach. With our personalised recommendations and flexible subscription options, you can confidently get exactly what your body needs—without the guesswork.

Before beginning any supplement regimen, it’s essential to consult with your healthcare professional, especially if you have pre-existing conditions or are taking medications. Taking this step ensures that your supplements align with your individual health needs and goals.

Final Thoughts

Choosing the right vitamins shouldn’t be complicated. By focusing on a balanced diet first and using supplements to fill in the gaps, you can achieve optimal health in a way that feels simple and sustainable. Whether you're looking to boost energy, improve sleep, or support overall wellness, taking a thoughtful and personalised approach is the best way forward.

Ready to take control of your health? Take our quick and easy expert quiz to receive personalised supplement recommendations today!

References 

1. National Institutes of Health. (n.d.). Vitamin D: Fact sheet for health professionals. Office of Dietary Supplements. Retrieved from https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
2. National Institutes of Health. (n.d.). Iron: Fact sheet for health professionals. Office of Dietary Supplements. Retrieved from https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/
3. National Institutes of Health. (n.d.). Omega-3 fatty acids: Fact sheet for health professionals. Office of Dietary Supplements. Retrieved from https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/
4. Hanna M, Jaqua E, Nguyen V, Clay J. B Vitamins: Functions and Uses in Medicine. Perm J. 2022 Jun 29;26(2):89-97. doi: 10.7812/TPP/21.204. Epub 2022 Jun 17. PMID: 35933667; PMCID: PMC9662251.
5. National Institutes of Health. (n.d.). Zinc: Fact sheet for health professionals. Office of Dietary Supplements. Retrieved from https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/