Your a-Z Guide to the Most Essential Supplements

Anyone who has spent time in the supplements aisle at the grocery store (raises hand) knows that there are an overwhelming number of options to choose from. Vitamin C, fish oil, magnesium, ashwagandha, maca… It’s enough to make you toss up your hands and head to the frozen foods section to scope out dairy-free ice creams instead.

Not any more. With this no-nonsense, A-Z guide to essential vitamins and herbs, you’ll be able to conquer the supplements section with confidence. Save this primer for your next trip to the natural foods store, or reference it before you load up your online cart. You’ll thank us later.

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Ashwagandha

This shrub may be super buzzy now, but it’s been used in Ayurveda for centuries. Like all adaptogens, AKA herbs that help keep the body in homeostasis, ashwaghanda helps protect the body from stress. It can also potentially help with chronic fatigue and insomnia. Pretty incredible multitasking, wouldn’t you say?

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Biotin

If you’re looking for a supplement with some major beauty benefits, this is it. A B-complex vitamin, biotin is linked to stronger nails and hair growth. It also is crucial to your body properly converting nutrients like fats and protein into energy. Just watch out for some potential side effects—if you take too much biotin, it could mess with lab test results.

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Collagen

Collagen is a popular protein touted for its whole-body benefits. It has been shown to support healthy hair, skin, nails, joints, muscles, and more, which totally explains the collagen-boosted coffee obsession.

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Vitamin D

Nearly half of Americans don’t get enough vitamin D and are thus not benefiting from its sweet rewards. Vitamin D is linked to better depression management, a stronger immune system, and better calcium absorption. It can be tricky to get vitamin D through food if you’re vegan, which is where a supplement could be extra beneficial.

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Vitamin E

Chances are, you’ve seen vitamin E pop up in your favorite beauty products, and for good reason: The nutrient can help protect against free radical damage and potentially minimize the appearance of scars. But the benefits aren’t just skin deep—the vitamin is also linked to better eye health and a healthier immune system.

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Folate

Folate is often talked about in the context of pregnancy because it supports fetal brain health and spinal cord development, but it’s important for all women to take. Folate can also help lower the risk of heart disease and stroke and promote better mental health. (PSA: Folate is what’s found in food, while folic acid is the synthetic version used in supplements. But there are plenty of benefits of folic acid, too. The more you know!)

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Ginkgo biloba

The OG herb popular in Traditional Chinese Medicine is strongly linked to supporting brain health and cognition. (It’s also traditionally used to help with headaches.) It’s also been known to soothe muscle soreness, making it a good potential post-workout supplement.

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Hawthorn

If you’re looking for a way to show your heart a little love, hawthorn is a great herb to consider. A shrub related to roses, it traditionally has been used to help with blood pressure problems. It’s also a go-to for herbalists when it comes to bloating and other digestive issues.

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Iron

Iron: It’s not just for Popeye. The nutrient pulls double duty in the stamina department, providing energy and also supporting a healthy immune system. It can be harder to get if you follow a plant-based eating plan, but it’s not impossible (thanks, spinach and supplements!).

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Juniper

Juniper is another one of those old-school herbs offering a whole host of potential benefits. It has anti-inflammatory properties, can help kidney function, and has anti-fungal and antibacterial potential, too. So really, it deserves more love than it currently gets from your gin cocktail.

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Keratin

The fibrous protein is naturally found in meat, fish, eggs, beans, nuts, and quinoa—and it’s been linked to strengthening hair. (Hence why it’s such a common find in the shampoo aisle.) So if your locks seem brittle, dry, damaged, or you keep getting split ends, consider adding this nutrient to your routine.

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L-glutamine

L-glutamine is actually the most plentiful amino acid in the body. But doctors may recommend an l-glutamine supplement for patients with irritable bowel syndrome (IBS) because there is some promising research connecting the amino acid to improved digestive health. It also has a reputation as a workout booster (although TBD on the legitimacy of that).

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Magnesium

Magnesium is another important nutrient that, unfortunately, most of us just don’t get enough of. It helps promote good sleep, better energy, and better digestion. But it’s important to note that there are several different types of magnesium, so if you plan on purchasing a supplement, make sure you’re getting the one best-suited for your health goals.

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Nootropics

The term “nootropics” refers to a category of a brain-boosting supplements that first gained traction in Silicon Valley. The exact ingredients vary from brand to brand, but they’re generally full of herbs and nutrients that support cognitive health, such as ginkgo biloba and bacopa.

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Omega-3s

You know your friend who is all about her fish oil supplements? She’s talking about omega-3s. Typically found in fish, walnuts, chia seeds, and olive oil, omega-3s are majorly important for brain health. They can also help with blood flow and make your skin look great. What’s not to love?

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Probiotics

Studies have linked probiotics to optimal gut health, reducing anxiety, improving mood, helping you age better, supporting a healthy metabolism, and more. If you want in on that long list of benefits, you may want to top off your kombucha habit with a supplement to make sure the good-for-you bacteria is reaching your intestines (where it works its magic).

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Coenzyme Q10

Never heard of this one? Here’s what you need to know: It’s an antioxidant that helps protect the body against free radicals and balances your metabolism. Q10 occurs naturally in the body, but is also found in foods such as meat, fatty fish, spinach, cauliflower, and legumes.

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Reishi

There’s a reason why reishi is referred to as the king of mushrooms when it comes to benefits. The fungus is associated with immune health and potential hypertensive properties—and that’s on top of helping the body fight stress (because it’s an adaptogen, too). Reishi has become the starring ingredient in many mushroom teas and coffee, but is also found as a loose herb or in supplement form.

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Selenium

It’s not as trendy as magnesium or iron, but selenium is an essential mineral that serves as a coenzyme for certain antioxidants (meaning, it helps them do their job better), keeps your immune system strong, and helps your body metabolize thyroid hormones. Just don’t overdo it, because the side effects of too much selenium can be dangerous.

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Turmeric

The golden-hued spice has been an Ayurvedic staple for centuries, and may reduce inflammation, neutralize free radicals, and support your liver health. So feel free to hop on the golden milk train—or try a supplement if you don’t want to stain all your mugs yellow.

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Usnea

While some algae get all the attention (cough, spirulina, cough), this underrated lichen has its own potential health perks, including helping ward off afflictions like sore throats and upper respiratory infections.

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Vitex

Also called chaste berry, vitex is an herb that’s linked to helping bring balance to the hormonal system, which can ease PMS symptoms. The flowering plant thrives in the Mediterranean, but here in the States, you can find it as a tincture or in capsule form, often combined with other herbs that support the hormonal system and mood, like folate and St. John’s wort.

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Wormwood

OK, the name isn’t exactly welcoming, but wormwood’s benefits certainly are—the herb has traditionally been used to help with digestive problems such as intestinal spasms, an upset stomach, or loss of appetite. Because of its positive effects on the digestive system, researchers are also exploring wormwood as a way to help in treatment for IBS and Crohn’s disease.

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Xanthan Gum

Not all food additives are created equal, and xanthan gum is the perfect example of that. While certain chemical additives and stabilizers can cause inflammation in the body, xanthan gum—a sugar produced by a certain bacteria that’s fed corn or soy—may potentially lower cholesterol and blood sugar.

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Yerba Mate

On the heels of the matcha trend, yerba mate tea is becoming an increasingly popular way to boost energy and focus without relying on coffee. The herb is also believed to protect against free radicals, support healthy weight management, and strengthen the immune system.

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Zinc

It may be the last supplement in this glossary, but it’s certainly not the least. Getting enough zinc is key for protecting your body against colds and other ailments that are a total blow to your immune system. If you start to feel sick, consider a supplement or load up on zinc-heavy foods like whole grains, legumes, and shellfish.