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Zuletzt aktualisiert am 29.06.2025
Which supplements should you take? Good question. And one we often ask ourselves in everyday life—especially when standing in the drugstore in front of that endless shelf of dietary supplements, with vitamins from A to Z smiling back at us.
Supplements are playing an increasingly important role in our lives. A little powder here, a tablet there. But what many people don’t realize: incorrect supplementation can also have negative effects. That’s why it’s important to understand what your body actually needs. So today, we’re diving into the questions: Which supplements should you take? Which dietary supplements are useful? And what makes a good supplement?
Your quick guide: Which supplements should you take?
Supplements can help supply your body with essential nutrients—but they’re no substitute for a balanced diet!
Which supplements make sense for you depends on your lifestyle, age, and diet.
Many people in Germany benefit from supplementing with vitamin D, omega-3 fatty acids, and by using iodized salt.
What are supplements, and when are they useful?
Supplements are concentrated nutrients that may have an effect on the body or nutritional status. That means nutrients like vitamins or minerals are packaged into pills, powders, capsules, effervescent tablets, or juices. They can help meet nutritional needs—but they’re only supplements, not replacements for a healthy diet!
Bad news for veggie avoiders: supplements are no substitute for carrots, broccoli & co.!
So, let’s get back to our main question: Which supplements should you take?
Overview: Which supplements should you take?
Quick reminder: the supplements you might need are highly individual and depend on your lifestyle, diet, and more. Unfortunately, we can’t give you a personalized recommendation with exact amounts—but we can offer a helpful overview of common supplements and explain which ones may make sense for whom.
Quick disclaimer: The information below applies only to healthy individuals, is general in nature, and does not replace personal medical advice.
Okay, now for real – Which supplements should you take?
General population
In Germany, some nutrients are commonly underconsumed, even with a balanced diet. These include iodine, vitamin D, and omega-3 fatty acids.
Iodine
It’s generally recommended to use iodized salt and consume products made with iodized salt (like bread) to ensure adequate intake. Your thyroid will thank you! Extra iodine supplements are only necessary in special situations like pregnancy. In everyday life, iodized salt is usually enough.
Iodized salt isn’t technically a supplement, but we’re listing it here because many still aren’t aware of its importance.
Vitamin D
Vitamin D is hardly absorbed through diet—it’s produced by the body when exposed to midday sunlight. The problem? Germany’s weather and our lifestyles. Most of us don’t have time for a sunny walk at noon, and let’s not even talk about winter—sun is a rare guest.
That’s why vitamin D supplementation is generally recommended, especially in winter.
Our tip: combine vitamin D with vitamin K2!
Important: If you want to be sure you’re not overdosing, get your vitamin D levels tested.
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Omega-3 fatty acids
Do you eat fish 1–2 times a week? If yes, feel free to skip this section. If not, listen up: omega-3s are super important for many things—like your cardiovascular system and brain function! Unfortunately, these fats are found mostly in fish (and in smaller amounts in seeds, nuts, and certain oils).
So, if you’re not regularly eating fish, omega-3 supplementation could be a great idea! These come in capsules or oil form—and besides fish oil, there are vegan alternatives made from algae.
So, now you’ve got a first idea of which supplements might generally make sense. But what about specific groups?
Women
Nutrient needs in women are unique and vary greatly depending on life stage. That’s why we decided not to just scratch the surface here, but to create dedicated blog posts:
Feel free to dive into those—super insightful!
Vegetarian and vegan diets
On vegetarian and vegan diets, it can be difficult—or impossible—to get enough of certain nutrients. In these cases, supplements are your best friend!
Which supplements should you take if you're vegetarian?
Vitamin B12 + general recommendations listed above. Also get regular iron level checks!
Vitamin B12 is primarily found in animal products (especially meat).
Iron from plant-based sources is absorbed less efficiently than animal-based iron. That’s why you should always combine plant-based iron with vitamin C-rich foods like bell peppers to boost absorption!
Which supplements should you take if you're vegan?
Vitamin B12, zinc, and the supplements listed for the general population
Keep an eye on calcium intake: opt for calcium-rich or fortified foods and consider supplementing if you’re not reaching the recommended amounts. Calcium is mainly found in animal products.
Regular iron checks + make sure you’re getting enough protein
Same tip as above: pair plant iron with vitamin C for better absorption.
Older adults (65+)
Nutrient needs change as we age. We’ve talked about it before—for example, older adults often need more protein. Another reason to add a protein shake to Grandma and Grandpa’s next order.
But it’s not just about increased needs—eating habits change, too. With age, chewing becomes harder, appetite may decrease, and some foods just don’t sit well anymore. This can lead to nutritional gaps—where supplements can truly help.
So, which supplements should you take as you age?
In general, the same recommendations for the general population and other groups still apply.
Here’s something important: there are 70-year-olds running marathons and eating tons of fresh produce. And then there are 70-year-olds in poor health who can barely eat. These two people are as different as day and night—and so are their supplement needs.
That’s why it's hard to give general tips for seniors. Still, here are nutrients that often become critical with age (in addition to those already mentioned):
Vitamin B12
Calcium
Iron
Zinc
Protein
My tip: Track your diet for a few days (with an app) to see which nutrients you’re lacking. Try to meet your needs through diet first—and if that’s not enough, consider supplements (ideally with medical guidance).
Note: Some supplements can interact with medications—be cautious!
Physically active people
In the fitness world, supplements take on a whole new meaning. It’s not just vitamins and minerals—there are also things like BCAAs, EAAs & co.
We won’t go into all of them here (this article would be 20 pages long), but here’s a first look:
Which supplements should you take if you exercise regularly?
Follow the general recommendations
Consider zinc, magnesium, and protein
If you’re looking for something that supports normal muscle function, we recommend creatine
(You can read more in our full creatine article.)
Protein powders & more
Let’s briefly talk about one special kind of supplement: high-protein products!
Whether you’re athletic, older, or eating vegetarian/vegan—protein shakes, bars and similar products are convenient ways to meet your protein needs.
Look for clean, well-tolerated ingredients so that these products truly benefit your body.
Important: they’re usually not essential—but can be very practical and make healthy eating easier.
Supplements – yes or no?
Pros:
Can help cover nutritional gaps
Especially useful for certain groups
Cons:
Not a replacement for real food
Risk of over-supplementation
Potential interactions with medication
Bottom line: Start with a balanced diet, then supplement mindfully if needed.
Conclusion: Which supplements do I need?
As you’ve seen… the question “Which supplements should you take?” doesn’t have a simple answer. Hopefully, this article gave you a better overview and you're feeling less lost now! ;)
If you want to learn more about your personal needs, we recommend consulting a professional.
Want to create your own nutrient routine? Take a look at our shop for high-quality dietary supplements!
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FAQ – Frequently Asked Questions
Which supplements should you take?
It depends entirely on your lifestyle, health, diet, and more.
What should you supplement?
Vitamin D and omega-3 fatty acids are often recommended—but it varies from person to person.
Which vitamins shouldn’t be taken together?
Some combinations are not ideal, as they interfere with each other’s absorption. For example: zinc & iron or magnesium & calcium.
Literature & Sources
BZfE (Bundeszentrum für Ernährung) in der Bundesanstalt für Landwirtschaft und Ernährung (BLE); Seeher, J.; Thiesmeier-Dormann, C. & Schmidt-Packmohr, C. (2023). Vitamine, Mineralstoffe und Co. Wann ist eine Nahrungsergänzung sinnvoll? In: Kompass Ernährung, 27(1).
DGE (Deutsche Gesellschaft für Ernährung e.V.) (o.J). Referenzwerte. https://www.dge.de/wissenschaft/referenzwerte/
You've got questions? Then send me an email – I'm happy to hear from you! :)
