Everything You Need to Know About 9 Important Supplements, From Vitamin A to Zinc

Raise your hand if, occasionally, “making dinner” looks more like eating hummus and pita chips out of the bag while standing up in your kitchen than preparing a nourishing kale and salmon salad.

It happens. Ideally, we’d get most of our nutrition from food—but eating three balanced meals a day while trying to crush it at work, fit in a workout, and get eight hours of sleep can be a challenge. That’s where supplements come in.

But it can be tough to figure out which ones might help, and which are just a waste of money. Before rushing out to stock up on the latest superfood antioxidant pill or vitamin C capsule, you’ll want to clear it with your doctor, and do a little research. Start here with our breakdown of the most popular vitamin and mineral supplements, from vitamin A to zinc.

Vitamin A

What it does:

Vitamin A is the fat-soluble vitamin involved in immune function, cell communication, reproduction, and eye health. Vitamin A also plays a major role in the growth and regeneration of heart, lung, kidney, and skin cells. As an antioxidant, it helps protect cells from oxidative and free radical damage, too.

How to get it:

Retinol and beta-carotene are the two types of vitamin A. Liver, kidney, dairy milk, cream, butter, and eggs are all sources of retinol, which can only be derived from animal sources. Beta-carotene gives fruits and veggies their vibrant hues—you’ll get a dose of it from carrots, tomatoes, broccoli, and papaya, as well as leafy greens, and other orange and yellow veggies and brightly colored fruits.

Read our full guide to vitamin A here.

B-complex vitamins

What they do:

There are eight B vitamins in all: B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate or folic acid), and B12 (cobalamin). As a group, B vitamins help the body process food (carbohydrates in particular) and convert it into either energy or glucose, and play a key role in red blood cell formation and supporting a healthy immune system.* All B-complex vitamins are water-soluble, meaning that the body can’t store them, so any excess ends up getting eliminated through sweat or urine—and we constantly need to replenish our stores through food or supplements.

How to get them:

Many forms of vitamin B can be found in both plant-based and carnivorous diets. B12, however, is not readily available in plant-based foods (you can find it in meat and dairy), so you’re more likely to need supplementation if you’re following a vegan or vegetarian diet.

Read our full guide to B-complex vitamins here.

Vitamin C

What it does:

Vitamin C is abundant in healthy foods like fruits and veggies, and is essential for the growth and repair of tissue. It’s a key component in the creation of collagen, a protein the body uses to make skin, cartilage, tendons, and ligaments.

How to get it:

You can find vitamin C in its natural form in fruits and veggies. Blueberries, broccoli, cauliflower, cabbage, grapefruit, orange, papaya, and leafy greens are especially high in vitamin C.

Read our full guide to vitamin C here.

Vitamin D

What it does:

Technically, vitamin D is a hormone. Scientific studies that suggest it might be one of the most essential nutrients for well-being. Case in point? It may also support your mood.*

How to get it:

There are basically three sources of vitamin D: sunlight, food, and supplements. The easiest and most effective way for our bodies to produce it is through regular sun exposure (with SPF, of course!) Very few foods are natural sources of vitamin D—fatty fish, fish liver oil, beef liver, some cheeses, and egg yolks are the best options. Milk and non-dairy milk alternatives are often fortified with vitamin D.

Because it’s so hard to get enough vitamin D through our food (unless you’re one of the rare people who takes a dose of cod liver oil daily), there are many supplements available in different formulations. Your doctor can help you find the appropriate dosage for your needs.

Read our full guide to vitamin D here.

Vitamin E

What it does:

Vitamin E functions primarily as an antioxidant, helping guard cells against free radicals. It also supports the production of red blood cells, which encourages the delivery of nutrients to the rest of the body, and supports the immune system.*

How to get it:

The best way to get vitamin E is through food sources, like almonds, avocados, eggs, kale, and olive oil.

Read our full guide to vitamin E here.

Calcium

What it does:

Ninety-nine percent of calcium is found in our teeth and bones, but this mineral isn’t just helpful for building skeletal structure—1 percent of the calcium we ingest helps keep blood vessels healthy and flexible, encourages normal muscle function and nerve transmission, and supports healthy hormones.

How to get it:

Our bodies absorb calcium more efficiently when we get it through food—and there are plenty of sources, even if you’re not into dairy. Almonds, dark leafy greens, tofu, seaweed, and sesame seeds are all excellent (vegan!) options.

Read our full guide to calcium here.

Fish oil

What it does:

Our bodies need omega-3 fatty acids—the primary beneficial fats found in fish oil—but can’t make them from scratch. So we need to make sure we’re getting enough of the two beneficial types, Docosahexaenoic acid (DHA) and Eicosapentaenoic acid (EPA), through food sources or supplementation.

How to get it:

There are three different ways to get both DHA and EPA: whole fish, fish oil pills, or cod liver oil. The American Heart Association recommends eating fatty fish (like salmon, catfish, halibut, striped sea bass, and albacore tuna) twice a week, or taking a supplement daily.

Read our full guide to fish oil here.

Probiotics

What they do:

Probiotics are beneficial bacteria that help support gut health, which can benefit skin, immunity and may even boost your mood.*

How to get them:

There are plenty of probiotic-rich foods out there (fermented foods like kimchi and kombucha are our go-tos) but taking a probiotic supplement is an easy way to know the specific strains you’re getting.

Read our full guide to probiotics here.

Zinc

What it does:

Zinc primarily aids in cell growth and development, but it also helps with immune defense, brain health, and hormone regulation.

How to get it:

It’s pretty easy to get the required amount of zinc through balanced meals. Find it in vegetarian-friendly foods like cashews, lentils, and quinoa, as well as in beef, dairy, and shellfish.

Read our full guide to zinc here.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.