Supplements For Dummies: Getting Started With Supplements

What do you really need, and what’s just hype?

Welcome to Supplements for Dummies, your beginner’s guide to navigating the world of supplements. Whether you're trying to improve workouts, feel mentally sharper, or cover nutritional gaps, here’s how to get started:

What Are Supplements, Really?

Supplements are products designed to add nutrients to your diet or support specific metabolic functions in the body. They come in many forms: capsules, powders, drinks, and even gummies. Common supplements include:

Vitamins (e.g., Vitamin D, B12, C)

Minerals (e.g., Iron, Magnesium, Zinc)

Herbal Extracts (e.g., Ashwagandha, Turmeric)

Amino Acids (e.g., Creatine, BCAAs)

Fatty Acids (e.g., Omega-3 from fish oil)

They’re called “supplements” for a reason—they’re meant to supplement, not replace, a healthy diet.

Step 1: Ask Yourself Why You’re Taking Supplements

Start with your goals. Here are a few common reasons people turn to supplements:

You’re not getting enough nutrients from food?

You’re looking to improve athletic performance?

You want to boost metabolic functions related to immunity, focus, or energy?

You would like to ensure that you're optimizing your wellness?

Step 2: Know the Essentials

If you're just getting started, here are six supplements that are worth considering. All of these supplements have a mountain of scientific research supporting their efficacy. 

Daily Multivitamin

A basic multivitamin can help fill nutritional gaps, especially if your diet isn’t always perfect. Look for one that’s third-party tested and doesn’t exceed 100% of the Daily Value for most nutrients.

Magnesium Glycinate

Important for sleep, stress, and muscle function. Many people don’t get enough through food alone. An estimated 55% of the U.S. population is deficient in magnesium.

Omega-3 (Fish Oil)

Great for heart, brain, and joint health. If you don’t eat a lot of fatty fish, supplementing can help. Omega-3, also called fish oil, is the leading source of fatty acids for most people.

Pre-Workout

If your workouts are intense or goal-driven, a good pre-workout can help you push harder and get more out of your sessions. Pre-workout contains a vast array of amino acids focused on improving strength, endurance, focus, and the mind-muscle connection.

Creatine Monohydrate

You get some creatine from food (like red meat and fish), but supplementing increases your muscle stores beyond what diet alone can provide. Creatine is stored in muscles, which helps produce more ATP (energy) during exercise. It is also shown to help maintain muscle mass, which is key to mobility and metabolic health in older adults.

Protein Powder

For those who struggle to get enough protein through food, especially active people. Research shows that a high protein diet is crucial in building and maintaining muscle mass, one of the leading predictors of longevity. Whey isolate protein powder is the superior option due to its fast absorption and high protein density.

Step 3: Don’t Fall for the Hype

Many supplements are marketed with bold claims: “Burn fat fast!” or “Unlock your brain’s full potential!” But supplements aren’t magic pills. A poor diet, sleep-deprived lifestyle, or lack of exercise can't be fixed with a bottle of capsules. Also, “natural” doesn’t always mean “safe.” Some herbal products can interfere with medications or have side effects.

Step 4: Look for Quality and Safety

The supplement industry isn’t tightly regulated, so you’ll need to be a smart shopper. Here's what to look for: Third-party testing: Brands that are tested by exterior organizations are generally more trustworthy. Clean ingredient lists: Avoid unnecessary fillers, dyes, and proprietary blends that hide ingredient amounts. Transparent labeling: You should know exactly what’s in each serving.

Step 5: Check With a Professional

Check with your doctor or a registered dietitian for recommendations on which supplements are right for you. They can help you avoid interactions and choose products that actually make the most sense for you and your lifestyle.

Final Thoughts: Keep It Simple

You don’t need a shelf full of pills to be healthy. Start with your diet, get enough sleep, stay active, and drink plenty of water. Supplements help to fine-tune your health, but they’re just one part of the puzzle. If you're interested in optimizing your body, head to our home page and begin exploring what Zivra can do for you today.