Words by Mia Barnes // photograph by lilartsy
Looking at the vitamin aisle can be overwhelming. There are so many options, and it’s hard to know what you actually might need. I remember standing in front of vitamin shelves for what felt like hours, filling my cart with items like collagen and iron because it’s what everyone else was doing. As a researcher and the Editor-in-Chief of the health and wellness magazine, Body+Mind, I have done extensive investigation to find out what supplements work best for me when I feel a certain way and I’m sharing in the hopes that it can help you too.
However, we’re all different and everyone’s body requires different supplements. Before jumping into a new supplement routine, it’s always a good idea to get a blood test or check in with your doctor, especially if you persistently feel off. Avoid grabbing bottles off the shelves willy-nilly, let’s break down what vitamins you need based on what your body is telling you.
If You Can’t Focus: Omega-3 Fatty Acids
I’ve been there — sitting at work, staring at the computer screen but completely unable to focus. Omega-3s are your brain’s best friend. They are known to improve cognitive function and memory, which can make it easier to concentrate and stay sharp throughout the day.
You’ll find omega-3s in fatty fish like salmon, mackerel and sardines. If you’re not a fan of seafood, you can find them in flaxseeds and walnuts. And if that’s still not cutting it, a good fish oil supplement can do wonders.
If You Get Sick Often: Vitamin C and Zinc
Catching every cold that goes around? You probably need some vitamin C. It’s crucial for a healthy immune system, helping your body fight off infections and heal faster. Citrus fruits like oranges and lemons are the most well-known sources, but strawberries, bell peppers and broccoli are fantastic options too. Vitamin C powders can sometimes absorb more effectively than tablets because they dissolve in water, allowing for quicker digestion and absorption.
Zinc is another powerhouse for boosting your immunity. It helps your body fight off viruses and bacteria more effectively, making it a great supplement to add during cold and flu season. You can find zinc in foods like oysters, beef and pumpkin seeds. When taking a zinc supplement, it’s best to avoid combining it with calcium, iron, copper or magnesium, as these minerals can interfere with zinc absorption. Try taking these supplements at different meal times to ensure you get the full benefits.
If You’re Tired All the Time: Vitamin B12
Feeling sluggish even after a full night’s sleep? Same here. You might be low on vitamin B12, which is crucial for energy production and healthy red blood cells. If you’re always dragging, it could be because your body isn’t getting enough of it. As a vegetarian, I’ve found that B12 is essential, as it’s found mainly in animal products.
If popping a pill isn’t your thing, you can boost your levels naturally by eating more foods like eggs or yogurt. In particular, eggs are a fantastic source of B12, plus other essential nutrients like protein and healthy fats. If you’re vegan, fortified cereals and nutritional yeast are great options.
If You’re Moody: Vitamin D
Feeling a little down lately? It might not just be stress. Vitamin D is called the “sunshine vitamin” for a reason and it’s crucial for mood regulation. Low vitamin D levels can make you feel anxious and even a bit depressed.
The best way to get vitamin D is by spending just 15 to 20 minutes in the sun. But if you live in a place where the sun doesn’t always shine — hello winter — you can also get vitamin D from fatty fish or fortified milk. During the colder months, I prefer to take a supplement to ensure my levels are always topped up.
If You Have Cramps or Muscle Pain: Magnesium
Muscle cramps and soreness could be a sign that you’re lacking magnesium. This mineral is vital for muscle function, so running low can lead to cramps and aches, especially if you’re active.
As a runner, I eat plenty of leafy greens, nuts and dark chocolate — yes, chocolate can be healthy — to boost my magnesium intake. If you still struggle with cramps, a supplement can help fill in the gaps.
However, there are several different types of magnesium supplements, so make sure you know which one you’re looking for. Magnesium citrate is a popular choice for digestive health and often relieves constipation. For a more calming effect, magnesium glycinate is ideal — known to improve sleep quality and ease anxiety, making it perfect if you’re looking to wind down.
Magnesium malate supports energy production and muscle function and is beneficial if you deal with fatigue or muscle pain. When it comes to correcting a magnesium deficiency, magnesium oxide is commonly used.
If You Want Glowing Skin: Vitamin E
If you’re dealing with dry, irritated skin or just want a more radiant glow, vitamin E is where it’s at. This antioxidant is great for skin health, hydrating and protecting it from damage.
You can get this vitamin naturally through almonds and spinach. Alternatively, plenty of skincare products contain vitamin E to nourish your skin from the outside.
Listen to Your Body
Your body is constantly giving you clues about what it needs—learning to listen is key and to make life easier, a simple blood test can take the guesswork out of the equation, pinpointing exactly what nutrients you’re missing. I learned this the hard way, ignoring my body’s signals and relying on guesswork. As a vegetarian, I discovered I was deficient in B12 and iron—essential nutrients for energy—and taking supplements I didn’t even need. Once I focused on addressing those deficiencies, I felt a profound shift in my health.
If something feels off, don’t dismiss it. It might be your body’s way of asking for support. Instead of reaching for random supplements, pause and figure out what it’s trying to tell you—you’ll thank yourself for it.
