Wondering if you really need supplements? Discover why and when to take them for better energy, immunity and fitness in this guide.

Do you actually need supplements if you already eat a balanced diet? Or are they just a marketing gimmick? With endless bottles of protein powders, multivitamins and capsules, promising quick fixes, it’s easy to feel confused.

The reality is - Supplements are not a substitute for real food, but they can support your health when used wisely. In this guide, we will explain why supplements matter, when you should take them, and how to choose the right ones for your specific health and fitness needs.

What are supplements and why do people take them?

Supplements are products made to bridge nutritional gaps that your daily diet may not fully cover. They are available in many forms, tablets, capsule powder or liquids and serve different purposes depending on individual needs.

People commonly take supplements to:

• Support overall health- for example, multivitamins that cover basic nutrition
• Enhance fitness performance- such as protein powder, or creating for strength and recovery
• Boost immunity- like vitamin C, zinc.
• Aid recovery and healing- like omega 3 for inflammation or collagen for joint and skin health.

In short, supplements are meant to add to your nutrition, but not replace balanced meals.

Do you really need supplements?

Not always. If you consistently eat a balanced diet rich in whole foods, you may already be getting most of what your body needs. However, certain situations increase the need for supplementation.

 

• Busy lifestyle or poor diet- missing meals or eating processed food, mostly.
• Athletes or people who weight train regularly- they have higher demand for protein, creatine and electrolytes.
• Vegetarians or vegans- they may lack vitamin B12, iron or omega-3 fatty acids.
• Older adults- vitamin D, vitamin B12 and calcium absorption decreases with have.

Let’s dive deep into every essential supplement, why they matter,who needs them and the right way to take them for maximum benefits!

MULTIVITAMINS-

Multivitamins are supplements that combine essential vitamins and minerals in one convenient dose. They are designed to fill small nutritional gaps in your daily diet, ensuring your body gets what it needs to function optimally.

         Who should take them?

• Busy professionals, who often skip meals
• People with restrictive diets like vegetarian, vegan or keto
• Individuals recovering from illness or surgery
• Older adult with decreased nutrient absorption.

         Key benefits:

• Boost energy levels by supporting metabolic processes
• Strengthen immunity with vitamins like C, D  and zinc
• Supports overall health, including skin, hair, and nails

         When to take multivitamins:

• After lunch with food

         Things to remember:

• Don’t consume with tea or coffee, because tannins and caffeine from these items disrupts absorption of iron and zinc and also reduces bioavailability of B-vitamins . So, keep 1 to 2 hours of gap between multivitamins and tea.
  

  OMEGA-3 -

  Omega-3 fatty acids are essential fats that your body cannot produce on its own. That means you must get them through diet or supplements. They are crucial for heart and joint health and plays a key role in reducing inflammation throughout the body.

        Who needs omega-3 supplements?

• People who rarely eat fatty fish like salmon, Mackerel or sardines.
• Vegetarians and vegans.
• Individuals with heart disease risk or high cholesterol.
• Athletes who needs joint support and faster recovery.

       Key benefits of omega-3:

• Supports heart health by reducing bad cholesterol and triglycerides and improving the cholesterol balance.
• Boost brain function, improve memory and focus.
• Anti-inflammatory which means it reduces inflammation in joints and muscles.
• Supports eye health and overall immune function.
• Reduces depression and helps in migraine.

      Best sources of Omega 3

• Fatty fish like salmon, sardines, mackerel
• Flax seeds, Chia seeds, and walnuts
• Omega-3 supplements- fish, oil, or algae based for vegans

      When and how to take omega-3:

• After lunch with fat containing food for better absorption.
• Recommended dosage: EPA+DHA= 1000 mg per day
  

  CREATINE -

  Creatine is a naturally occurring compound found in small amounts in red meat and fish, and it is also produced by the body. As a supplement, creatine monohydrate is the most studied and  widely used form. It helps provide quick energy to muscles during high-intensity activities like weightlifting, sprinting, or intense workouts.

        Who should take creatine?

• Athletes and fitness enthusiast, aim to improve strength, power, and endurance
• People doing resistance training or high intensity interval training
• Those looking to support muscle recovery and growth

      Key benefits:

• Boosts strength and performance in short bursts of intense activity
• Speeds up recovery by reducing muscle fatigue and soreness
• Enhance muscle growth by increasing water content in muscle cells
• Supports brain health and may improve cognitive function

       How to take creatine?

• Loading phase (optional): 20g per day for 5-7 days divided into 4 doses.
• Maintenance phase : 3-5g per day afterward.

• Mix with water or a carb containing drink for better absorption
• It can be taken any time of the day, though post workout with protein or carbohydrate is popular

      Remember :

• Drink plenty of water while using creatine to support kidney function, and hydration
• Avoid exceeding recommended dosage because higher amounts do not increase benefits.
  

  VITAMIN D3-

  Vitamin D3 or cholecalciferol is a fat soluble vitamin that acts more like a hormone in the body. It is essential for bone health, immunity and overall well-being. Unlike most vitamins. Your body can actually produce D3 on its own when your skin is exposed to sunlight.

        Who should take vitamin D3 supplements?

• Spend most of your time indoors
• Live in areas with little sunlight
• Have darker skin(melanin reduces vitamin D production)
• Are pregnant , breastfeeding or above 60 years old
• Have bone weakness, fatigue, or frequent infections

       Key benefits of vitamin D3

• Stronger bones and teeth- improve calcium absorption, and prevent osteoporosis
• Boost immunity- lowers the risk of infections and support faster recovery
• More regulation- reduces anxiety, depression, and seasonal mood swings
• Supports muscle function-helps with strength, performance and recovery
• Chronic disease protection-linked to reduced risk of diabetes, heart, diseases, and autoimmune conditions.

      When to take vitamin D3 supplements?

• Best taken with the largest meal of the day, therefore, lunch or dinner
• Since it is fat- soluble, pair it with healthy fats( avocado, nuts, Paneer) for better absorption.

      Safety Tips

• Stick to the recommended dosage
• Avoid high doses because that can cause toxicity, therefore, take as per doctor recommendations.
• Get your blood levels checked regularly if supplementing long-term.

CALCIUM -

Calcium is the most abundant mineral in the body which is essential for bone strength, teeth health, muscle function, nerve signalling, and blood clotting. About 99% of calcium is  stored in bones and teeth, while the rest supports vital body functions.

        Who should take calcium supplement?

• Person having osteoporosis or low bone density.
• Postmenopausal women( higher risk of calcium loss due to low oestrogen).
• People who have lactose intolerance or follow vegan diet.
• People recovering from bone injuries or fractures.
• Person who has medical conditions that reduce calcium absorption like celiac disease, IBS.

       Key benefits of calcium supplements:

• Strengthen bones and teeth- prevents osteoporosis, fractures, and dental issues
• Supports muscle contraction-helps muscles, including the heart function properly
• Aids nerve transmission
• Helps with blood clotting-prevents excessive bleeding after injuries
• Supports hormone and enzyme release-play a role in many body functions.

       Best time to take calcium supplements:

• Calcium is better absorbed with food, so take with meals
• Avoid taking with iron supplements or coffee/ tea because they interfere with calcium absorption.

VITAMIN B12-

Vitamin B12 ,also called cobalamin, is a water soluble vitamin that plays a crucial role in keeping your nervous system healthy, producing red blood cells and converting food into energy. Unlike many vitamins, B12 is not made in the body. It must come from diet or supplements.

         Who should take vitamin B12 supplements?

• Vegetarian or vegan since B12 is mostly in animal products
• Over 50 years old, since absorption decreases with age
• Pregnant or breastfeeding because of higher nutritional demands
• Taking certain medications like metformin for diabetes or proton pump, inhibitors for acidity
• Diagnosed with pernicious anaemia, gut absorption issues, or after bariatric surgery

      Key benefits of vitamin B12:

• Boost energy production-converts carbs and fat into usable energy
• Supports brain and nerve health-prevents memory, loss, tingling, or numbness
• Produces healthy red blood cells-prevents anaemia and fatigue
• Enhances mood-helps in serotonin production, reducing depression, and anxiety
• Supports DNA synthesis-vital for growth and repair of cells.

      When to take vitamin B12?

• Take on empty stomach, before breakfast with water, for maximum absorption

VITAMIN C -

Vitamin C or ascorbic acid is a water soluble vitamin and a powerful antioxidant that helps protect your body from free radical damage. Since the body can’t produce or store in large amounts, you need a daily supply through diet or supplements.

        Who should take vitamin C supplements?

• People who have frequent colds or weak immunity
• People who smoke since smoking depletes vitamin C levels
• People who have limited fruit or vegetable intake
• People who are recovering from wounds, surgery or infections
• People who live in high stress environment ,since stress increases vitamin C needs.

       Key benefits of vitamin C:

• Boost immunity- strengthens white blood cells to fight infections.
• Promotes collagen production- it is essential for skin, elasticity, wound, healing, and joint health.
• It’s a powerful antioxidant, protects against oxidative stress and ageing.
• It enhances iron absorption- it helps the body absorb iron from plant foods.
• Supports heart and eye health.

       When to take vitamin C supplements ?

• It is best taken before breakfast with water
• If on iron supplements, take vitamin C together since it enhances absorption.

IRON-

Iron is an essential mineral that helps your body make haemoglobin, the protein in red blood cells, which is responsible for carrying oxygen to every part of the body. Without enough iron, your body cannot produce healthy red blood cells, leading to fatigue and weakness.

        Who should take iron supplements?

• Women of reproductive age due to menstrual cycle
• Pregnant women because of higher demand for iron during pregnancy
• People with iron deficiency anaemia
• Vegetarian and vegans - plant-based diets often provide less absorbable iron
• Individuals with chronic blood loss like ulcers, heavy periods, frequent blood donation
• Athletes sometimes need more iron due to increased red blood salt turnover.

      Key benefits of iron :

• Prevent and treat iron deficiency anaemia
• Boost energy levels and reduces fatigue
• Supports oxygen transport in the body
• Improves cognitive performance and focus
• Strengthen immune system
• Supports healthy hair, skin, and nails

       When to take iron supplements?

• Best taken on an empty stomach for maximum absorption
• Pair with vitamin C to enhance absorption
• Avoid taking iron together with calcium supplements, coffee, tea, or milk.

MAGNESIUM-

Magnesium is a vital mineral involved in over 300 biochemical reactions in the body. It plays a role in muscle function, energy production, nerve signalling and maintaining healthy bones and Heart. Despite its importance, many people don’t get enough magnesium from the diet alone.

        Who should take magnesium supplements?

• People with low dietary intake, common in diets  high in processed food.
• Those with muscle cramps or twitches.
• Individuals experiencing chronic stress or poor sleep.
• People with high blood pressure or cardiovascular concerns.
• Individual with migraines.
• Those with digestive disorders like Crohn’s or Celiac affecting absorption.

       Key benefits of magnesium:

• Supports muscle relaxation and reduces cramps
• Promotes better sleep and stress relief
• Helps regulate blood pressure and heart health
• Supports energy production and reduces fatigue
• Essential for bone health
• Improves insulin sensitivity, and blood sugar control
• May reduce migraines and headaches

       When to take magnesium supplements?

• Best time to take magnesium supplements is after dinner before bed.

Conclusion: The Right Supplements + MyHealthBuddy = A Healthier You

While supplements can support your overall health, they’re never a replacement for a balanced diet and consistent lifestyle habits. The key lies in identifying what your body truly needs — whether it’s omega-3 for inflammation, vitamin D for bone health, or probiotics for better gut balance. Taking the right supplements, in the right amounts, can help you fill nutritional gaps, boost energy, and recover faster.

At MyHealthBuddy, we go beyond generic advice — our coaches help you understand your body’s unique requirements, recommend science-backed supplements, and guide you on how to pair them effectively with real food and fitness. You don’t have to guess what works — we help you make informed, sustainable choices for lasting health.

Ready to find the right balance for your body?

Join MyHealthBuddy today and get a personalised plan that includes supplement guidance, nutrition, and lifestyle support — all tailored to your goals.