This information was obtained by Dr. Josh Axe, Dr. Josh Axe, DC, DNM, CNS, is a doctor of chiropractic, certified doctor of natural medicine and clinical nutritionist.

The definition of a supplement is “something that completes or enhances something else when added to it.” Surveys show that more than half of all Americans take some form of vitamin supplement almost daily, but what are the best supplements to take for health?

Supplements remain a controversial topic — some health experts tell us that they’re mostly unnecessary because we can get the essential nutrients we need from our diets alone, while others tell us that conventionally grown foods today don’t contain enough nutrients due to issues like poor soil quality. So who should we believe? And if we’re going to take supplements, what are the best supplements for overall health?

The best supplements for you will depend on factors like your gender, age, medical history, genetics, level of physical activity and diet. For example, adult men and women may benefit from taking different supplements, vegetarians/vegans can use more of certain nutrients like vitamin B12, and people living in cooler climates may need more vitamin D.

We also have to remember that even the best supplements can’t take the place of eating a variety of nutrient-dense foods. While supplements like vitamins, minerals, antioxidants and protein powders can help to support specific functions, the real goal of using supplements should be to enhance an already-balanced diet.

Top Best 6 Vitamins for Health

Supplements for Women & Men

What are the most important vitamins for your body if you’re a man? The following are considered some of the best supplements for men:

• Magnesium is one of the most important minerals for both men and women, but unfortunately it’s also one of the most common deficiencies. As an electrolyte, magnesium helps regulate calcium, potassium and sodium and is essential for over 300 different biochemical functions in the body. Studies have shown that many older people don’t eat enough magnesium-rich foods to begin with, plus they’re prone to experiencing reduced magnesium due to trouble with intestinal absorption, reduced magnesium bone stores, and excess urinary loss due to factors like stress and exercise.

• Many men are also low in potassium. Potassium deficiency is most common in men who take medications or diuretics in order to treat high blood pressure, diabetes or coronary heart disease; those with a history of kidney or adrenal disorders; alcoholics; and men who exercise for more than one to two hours a day.

• Men need vitamin D3 to produce enough testosterone, maintain strong bones, protect brain health, prevent mood disorders like depression, and help control cholesterol and blood pressure levels.

• What supplements can you take to build muscle and “get ripped”? Of course women can have the goal of gaining muscle and losing fat just like men can, but bodybuilding supplements tend to be more popular among men. Some of the safest and best bodybuilding supplements include collagen, creatine, branched chain amino acids (BCAAs), glutamine, caffeine and protein powders. These are generally safe for most adults to use and offer benefits like increasing lean muscle mass, improving muscular strength, decreasing muscle soreness, improving blood flow during training and helping repair injured connective issue.

• What are the best protein powders for men? Whey protein powder is one of the most popular and has been used for many years. It is fast-digesting, can help increase muscle mass post-workout, can improve appetite control, supports muscle recovery, stabilizes your blood sugar and more. To use whey protein, simply add one scoop (or about 28 grams) of a high-quality powder to any low-sugar shake or smoothie. Keep in mind that whey protein should not be consumed by people with a milk allergy or lactose intolerance. If this applies to you, try collagen protein powder, hemp protein, pea protein or sprouted brown rice protein powder instead.

Some of the best supplements for women listed below may help prevent common health problems like anemia, bone loss and joint pains.

• Post-menopausal women are more susceptible to bone-related disorders like osteoporosis and bone fractures. Women can benefit from consuming adequate vitamin K, vitamin D, calcium and magnesium for bone health. If you’ve been taking antibiotics for an extended period of time or suffer from intestinal problems, such as IBS or inflammatory bowel disease, then you might need additional vitamin K beyond what your diet provides.

• Iron deficiency and anemia are the most prevalent nutritional deficiencies in the world, especially among women. Older women, those with anemia, vegans and vegetarians should work with a doctor to make sure they get enough B vitamins and iron since they’re at the greatest risk for these deficiencies. Adolescent girls are at the highest risk for iron deficiencies, and women in general need to be careful to get enough since demand for iron increases during menstruation due to blood loss.

• A lack of calcium, amino acids (protein), omega-3s, zinc, iodine and iron are more common in women (and men) who don’t eat any animal products, which is why supplements are recommended in this case.

• Women between the ages of 20–39 are most likely to have low iodine levels. (10) Iodine intake is especially important for young women looking to become pregnant or who are pregnant, plus it helps support production of thyroid hormones. The thyroid gland requires iodine to produce the hormones T3 and T4, which help control your metabolism and prevent problems like hypo or hyperthyroidism.

• Weight loss supplements and workout supplements can be beneficial when used carefully in appropriate doses, although they aren’t a magic bullet. Some of the best weight loss supplements to add to an already-healthy diet include green tea extract, caffeine (watch out for very high doses), ginseng, vitamin B12, chromium, citrus polyphenols and grapefruit essential oil. Try these in addition to exercise, stress management and eating filling, fat-burning foods.

• Requirements for many micronutrients increase during pregnancy — especially nutrients like folate, iron, calcium, zinc, magnesium and iodine. For pregnant women, supplementing with folic acid helps decrease the risk of certain birth defects, including spina bifida. Folate (which is called folic acid when it’s created synthetically) is critical for a healthy pregnancy and developing fetuses because it helps build the baby’s brain and spinal cord. Stick to fermented folic acid/folate, which is metabolized by the body similarly to naturally occurring folate. The American Thyroid Association also recommends all prenatal vitamins contain 150 micrograms of iodine, which should be taken during pregnancy and afterward while breast-feeding.

Always remember to check with your doctor regarding supplements.

Unlike prescription medications, the U.S. Food and Drug Administration (FDA) does not determine whether dietary supplements are effective before they are marketed and sold to the public. The FDA has established “good manufacturing practices” (GMPs) for dietary supplements to help ensure that they are safe and pure, however it’s still your responsibility as a consumer to do your research, buy from products from a reputable brand and follow dosage directions.