If you’re trying to figure out which supplements are actually worth it, or how to optimize your vitamin routine, here are a few ideas to get you started.
This roundup breaks down what experts say about popular vitamins and minerals, including when they actually help, when they can backfire, and how timing and combinations can affect your energy, sleep, and heart health.
1. Vitamin B12 supports energy, but it’s not an instant boost ⚡
Vitamin B12 is key for energy production, which helps explain why influencers often promote it as a way to boost energy.
But vitamin B12 doesn’t actually create energy. Instead, your body needs it to convert the food you eat into usable energy. That means a B12 supplement may support energy levels as part of an overall approach that also includes a balanced diet.
Read more about what this vitamin does for the body in our interview with Rebecca Andrews, MD, a professor of medicine at UConn Health and chair of the American College of Physicians Board of Regents.
2. Don’t combine magnesium with OTC sleep aids 😴
Magnesium is a popular supplement for sleep, but doctors say you should avoid combining it with over-the-counter sleep aids. Taking magnesium and sleep aids together can intensify drowsiness, leaving you dizzy or fatigued the next day.
It’s best to use only one sleep aid at a time. If you have persistent sleep problems, talk to your healthcare provider about proper treatment.
3. These popular supplements could disrupt your sleep 💤
While some supplements are marketed as sleep miracles, others can interfere with sleep if you’re not careful about timing. Some common ones include vitamins D, C, and B12, calcium, coenzyme Q10, and any supplement that contains caffeine.
Some of these may be necessary to treat or prevent a deficiency, so taking them earlier in the day can help protect your sleep. If others are optional and you suspect they’re disrupting your rest, consider pausing them to see whether your sleep improves.
4. Do you get extra benefits from combining magnesium and fish oil? 💅
While magnesium and fish oil supplements may offer modest benefits for improving blood pressure, the evidence is limited on whether combining them provides extra protection.
In an explainer, a registered dietitian breaks down how each supplement works, what the data shows, and who might (and might not) benefit from adding them to their routine.
5. Time your multivitamin to reduce stomach upset ⏰
It’s common advice to take a daily multivitamin first thing in the morning on an empty stomach, but swallowing it with just coffee can irritate your stomach. Taking your vitamin with breakfast is often a better option.
Pairing your supplement with your first meal can help reduce gastrointestinal side effects and usually won’t interfere with absorption. In fact, your body may actually absorb it better. You’ll also avoid taking certain vitamins too close to bedtime, which can interfere with sleep.
Abby Norman is a writer and editor with more than a decade of experience in the healthcare industry.
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