10 Reasons to Take Supplements (and How to Choose Wisely)† (18 min.)

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One of Dr. Cooper’s components of 21st-century medicine, besides exercise, weight management, and proper nutrition, is proper supplementation. There are many reasons to take supplements, but remember, supplements are aptly named—they are supplements and not replacements. Therefore, you should start with a good, solid, balanced diet and consider supplements as an insurance policy to cover any potential diet pitfalls†.

The human body needs six essential nutrients from a nutritional standpoint:

• Fat
• Protein
• Carbohydrates
• Vitamins
• Minerals
• Water

These nutrients provide the energy for you to work and think, and help support your immune system. However, no matter how hard we try, most of us don’t get optimal amounts of vitamins and minerals through diet alone.

Summary: Supplements are not a replacement for a balanced diet, but they can act as an insurance policy to help fill common nutritional gaps. From supporting bone and heart health to enhancing sleep and energy, this article explores ten key reasons to consider supplementation tailored to your lifestyle, dietary habits, and health goals.

Table of Contents

When considering reasons to take supplements and what supplements you should take, ask yourself these questions:

Reason 1: Skipping Breakfast—Calcium and Key Nutrients You Miss†

Why It Matters: Skipping Breakfast and Nutrient Gaps

One in four adults regularly skips breakfast. A study found that skipping breakfast means missing out on the calcium in milk, vitamin C in fruit, and fiber found in cereals. Unfortunately, we cannot make up for these missing nutrients later in the day, resulting in a nutritional deficit.

What To Consider: Calcium Needs and Food Sources

The US Department of Agriculture’s latest dietary guidelines consider calcium, potassium, fiber, and vitamin D as dietary components of public health concern because shortages of these nutrients are associated with health problems†.

If you skip breakfast and don’t consume a lot of dairy in your regular diet, bone health is a compelling reason to consider calcium supplements to meet your body’s need for this mineral.

Supplement Option: Calcium Citrate When Diet Falls Short†

If you don’t consume the optimal amount of calcium in your diet, supplements may help. Cooper Complete Calcium Citrate contains 250 mg of calcium citrate per tablet.

Reference: Cooper Clinic Calcium Recommendations

Cooper Clinic Calcium Requirements by Age
Age	Men	Women
19-50 Years	1,000 mg	1,000 mg
51-70 years or low bone density	1,000 mg	1,200 mg
70+ years	1,200 mg	1,200 mg

Note: It’s recommended not to exceed 1,500 mg of calcium per day from food and supplements.

Reason 2: Low Fruit and Vegetable Intake—Filling Vitamin and Mineral Shortfalls

Why It Matters: Produce Intake and Common Shortfalls

Dr. Cooper has long recommended five servings of fruits and vegetables per day and has championed, “five is fine, but nine is divine.” Sadly, the CDC’s latest report found only 12.3 percent of surveyed adults met the recommended guideline of at least 1 1/2 to 2 cups of fruit. In comparison, only 10 percent of the participants consumed the recommended 2 to 3 cups of vegetables per day. Fruits and vegetables are rich in vitamins A, C, E, and K, as well as minerals such as potassium and magnesium. Not consuming enough fruits and vegetables increases the likelihood of deficiencies and increases the risk of disease.

Studies have shown that suboptimal levels of vitamins are risk factors for chronic diseases such as cardiovascular disease, cancer, and osteoporosis. The risk of heart disease is 20 percent less among individuals who consume five servings of fruit and vegetables than those who consume less than three servings per day.

The research shows our diets are pretty incomplete. With that understanding, you may be wondering, “What supplements should I take?”

What To Consider: Multivitamin Basics (Fat- vs. Water-Soluble)

Start with a good multivitamin. Vitamins come in two forms – fat-soluble and water-soluble. The fat-soluble vitamins are A, D, E, and K. Fat-soluble vitamins are stored in the body. These vitamins are best taken with a meal that contains some healthy fats for optimal absorption.

The water-soluble vitamins are vitamin C and all of the B vitamins. With water-soluble vitamins, the body uses what it needs and then passes the rest.

How To Take a Multivitamin

Although water-soluble vitamins can be taken with or without food, multivitamins typically combine both fat-soluble and water-soluble vitamins, so it is recommended to take any multivitamin with meals.

Supplement Option: Daily Multivitamin† 

A high-quality multivitamin can help fill nutrient gaps when dietary intake of fruits and vegetables is low.

Reason 3: Vitamin D—When Your Level Is Lower Than Ideal†

Why It Matters: Bone Health and Overall Wellness

What additional supplements might you need, in addition to a good multivitamin? Forty-two percent of the population is deficient in vitamin D. We know that vitamin D plays a role in bone health; however, research indicates that vitamin D has a much more significant impact on overall health than just bone health. Research has linked low vitamin D status with a variety of health conditions†. While these associations don’t prove causation, they highlight the importance of maintaining adequate vitamin D levels†.

Epidemiologist Cedric Garland, DrPH, whose research primarily focuses on breast, colon and melanoma cancer, said in an American Journal of Public Health article that “the benefit of vitamin D is as clear as the harmful link between smoking and lung cancer†.”

Testing and Targets: 25-OH D and ≥30 ng/mL (nanograms per milliliter)

Increasing your vitamin D level through diet alone can be pretty challenging. The only way to measure vitamin D is through a blood test called 25-hydroxy vitamin D. You should have a level of at least 30 ng/mL.

Sunlight and Sunscreen: What Gets in the Way of D Synthesis

D is known as the “sunshine vitamin” because the body can synthesize vitamin D from sunlight; however, being outside a lot doesn’t necessarily mean we get enough vitamin D. A sunscreen with an SPF of at least 15 blocks approximately 99 percent of vitamin D synthesis.

Supplement Option: Vitamin D3 When Needed

The Cooper Clinic recommends taking at least 50 mcg of vitamin D per day. Cooper Complete multivitamins Basic One and Original contain 50 mcg of vitamin D per serving. We also offer a range of vitamin D products for individuals who require additional supplementation. In all Cooper Complete formulations, vitamin D is D3 (the cholecalciferol form), as D3 is generally more effective/absorbable than vitamin D2†.

(Bonus: Learn more about the general health benefits of vitamin D†.)

Reason 4: Not Eating Enough Fatty Fish—Omega-3 EPA/DHA Basics†

Why It Matters: EPA and DHA Support Heart, Brain, and More

The Dietary Guidelines for Americans 2020-2025 recommend that adults consume at least 8 ounces of fatty fish, such as salmon and sardines, each week. Fatty fish are rich in the long-chain omega-3 fatty acids, EPA and DHA, and these nutrients have been linked to many health benefits. Unfortunately, nearly 90 percent of Americans do not consume enough fish (fatty or otherwise), but omega-3 fish oil supplements are an excellent way to increase omega-3 levels in the body.

Reading Labels: Concentration and Omega-3 Forms

When choosing a supplement, look for a product with a high concentration of EPA and DHA, the long-chain omega-3 fatty acids that are highly beneficial†. Unfortunately, many supplemental fish oils available in grocery stores or pharmacies contain only a 30% concentration of EPA and DHA. Better-quality fish oils will have a concentration of 50 to 70 percent, so read the ingredient label carefully. For example, Cooper Complete Advanced Omega-3 is a 60 percent concentration of EPA and DHA in the superior re-esterified triglyceride form.

How Much To Aim For: 1,000 mg EPA + DHA Per Day

We recommend consuming at least 1,000 mg of EPA and DHA combined daily. This is not 1,000 mg (1 gram) of fish oil – it is 1,000 mg of EPA and DHA combined.

Supplement Option: High-Concentration Omega-3 Softgels or Liquid

• Cooper Complete Advanced Omega-3 contains 720 mg EPA and 480 mg DHA.
• Cooper Complete Advanced Omega-3 Liquid contains 1,300 mg EPA and 850 mg DHA per 5 mL teaspoon.
• Cooper Complete Plant-Based Advanced Omega-3 contains 225 mg EPA and 450 mg of DHA in each vegan softgel.

Useful Visual: Omega-3 in Seafood Infographic

This omega-3 and seafood infographic illustrates the amount of omega-3 fatty acids found in commonly consumed seafood.

(Read this article if you’d like more information on how to compare different omega-3 products.)

Cooper Clinic began routinely measuring omega-3 levels in patients in 2009 and recommends an omega-3 index of 8% or higher. Unfortunately, most patients not taking a high-concentration omega-3 supplement typically have an undesirable omega-3 index of 4 percent or less.

Reason 5: Supporting Healthy Cholesterol with Lifestyle and Fiber†

Why It Matters: Diet Patterns and Cholesterol Health

Heart disease is the leading cause of death in the United States, and high cholesterol raises heart disease risk. The CDC estimates that only around 55 percent of adults who could benefit from statin medications are actually on them. More than two decades ago, Dr. Cooper wrote Lowering Cholesterol The Natural Way to explain ways to lower cholesterol naturally.

What To Consider: Saturated Fat Limits and Soluble Fiber

Cooper Clinic Nutrition Services discusses how food can be a friend or an enemy when trying to lower your cholesterol. Limiting saturated fat to less than 7 percent and trans fats to less than 2 grams can reduce LDL cholesterol by 8 to 10 percent.

• Limit saturated fat to <7% of total calories
• Limit trans fats <2g per day
• Soluble fiber: 7-13 g/day supports healthy LDL†

Supplement Option: Fiber From Guar Gum and Psyllium

If fiber intake is low, supplements may help bridge the gap. Consuming 7- to 13 grams of soluble fiber in your daily diet can lower LDL cholesterol by 3- to 7 percent†. Good sources of soluble fiber include oats, guar gum and psyllium.

Learn More: Berberine and LDL Support†

Cooper Clinic physicians suggest several supplements to lower cholesterol naturally†. Berberine has been studied for its effects on cholesterol. Nina Radford, MD, Cardiologist and Director of Clinical Research at Cooper Clinic, notes that 900-1500 mg Berberine can reduce cholesterol by 25 percent†. (See “Can Berberine Help Lower LDL Cholesterol?” that Dr. Radford wrote.)

(Bonus: Read this article to learn about supplements that can help you control your cholesterol the natural way.)

Reason 6: Plant-Based Diets—B12, Vitamin D and Omega-3 Considerations†

Why It Matters: Nutrients That Are Harder To Get Without Animal Products

While only 3% of Americans are strict vegans, the number of Americans following a less restrictive, plant-based diet is 9.7 million. If you are part of the population transitioning to more plant-based meals, you may experience some nutrient deficiencies.

What To Consider: B12 Status, Vitamin D, and Omega-3s

A good reason to take a supplement, such as B12, is that this essential nutrient is found almost exclusively in animal-sourced foods. The NIH found that 32 percent of those who exclude animal products but include dairy and eggs are deficient in vitamin B12†.

Other common deficiencies include Vitamin D and Omega-3. The importance of taking these supplements is listed above†.

Supplement Option: B12, D3, and Plant-Based Omega-3

Cooper Complete offers a Vitamin B12 (Methylcobalamin) Supplement, 1000 mcg, and a Plant-Based Omega-3 supplement for individuals following a plant-based diet. There are also standalone Vitamin D3 supplements available in 25 mcg and 125 mcg (1,000 and 5,000 IU) doses.

Reason 7: Visual Wellness—Lutein/Zeaxanthin and AREDS2 Context†

Why It Matters: Eye Health and Blue Light Protection

Perhaps age has affected your visual health with cataracts or AMD (age-related macular degeneration), or maybe the amount of time spent on digital devices has caused eye fatigue due to blue light. Ensuring you are getting enough lutein can help. Lutein is a carotenoid found in green leafy vegetables, broccoli, peas, and egg yolks. The most concentrated area of lutein is found in the macula region of the retina. It helps filter harmful UV rays and blue light, slowing the development of cataracts†.

Study Context: AREDS2 and Intermediate AMD Risk

In people with intermediate AMD, AREDS2 supplements were shown to reduce the risk of progression†.

Supplement Option: Eye Health Formulas With Lutein and Zeaxanthin

If your family has a history of AMD, the AREDS2 study provides an excellent reason to consider taking a supplement with lutein and zeaxanthin†. Cooper Complete Eye Health contains lutein and zeaxanthin, and pairs with Cooper Complete adult multivitamin for full AREDS2 coverage.

Reference: AREDS2 Formula Nutrient Chart

AREDS2 Formula
Nutrient	Amount
Vitamin C	500 mg
Vitamin E	400 IU
Copper	2 mg
Lutein	10 mg
Zeaxanthin	2 mg
Zinc	80mg

(Note: Some versions of AREDS2 did not include copper. Bonus: Learn more about vision and eye fatigue from blue light from electronic devices.)

Reason 8: Joint Comfort and Mobility—Turmeric, Glucosamine and Chondroitin†

Why It Matters: Cartilage Support and Inflammation Management

Frequent knee pain affects approximately 25% of adults. Factors such as age, weight, previous injury, overuse, or arthritis may cause joint pain. This pain can limit mobility and impair the quality of your life. There are several reasons why supplements for joint pain may be beneficial†. Reducing inflammation is crucial for alleviating joint pain.

What the Research Shows: Turmeric and Glucosamine Studies

Research suggests turmeric may help with occasional joint discomfort†. Studies have found that turmeric may be as effective as over-the-counter pain medications in reducing pain, but results vary†. Since many medications have side effects and may not be recommended for long-term use, turmeric offers an alternative†.

If your joint pain results from cartilage deterioration, scientists believe glucosamine and chondroitin supplements may help†. Glucosamine and chondroitin are found in healthy cartilage, the connective tissue that provides cushioning for your joints. The MOVES trial found the combination of glucosamine and chondroitin to be as effective at relieving knee osteoarthritis as prescription celecoxib (CeleBREX), without the side effects†.

Supplement Option: Joint Support Nutrients†

When diet and training aren’t enough, joint support formulas that include turmeric (curcumin), glucosamine, and chondroitin can help address occasional discomfort and support cartilage integrity†. Choose products that disclose active curcuminoid content and pair curcumin with an absorption aid (such as piperine, which is included in the Cooper Complete supplement, or optimized curcumin complexes) for better bioavailability.†

Lifestyle Add-Ons: Weight, Strength, and Hydration

Lifestyle changes can help too.

• Maintain a healthy weight. Every additional 10 pounds of body weight increases the force on the knee by 30-60 pounds each step. Therefore, each pound lost will result in a fourfold reduction in the load exerted on the knee per step.
• Resistance training can help maintain or increase muscle strength, which in turn supports and protects the joints.
• Stay hydrated. Cartilage is about 80% water. So, if you are dehydrated, your body will start to obtain water from other sources, including your cartilage.

(Bonus: Learn about supplements for arthritis†.)

Reason 9: Sleep Support—Magnesium and Melatonin Basics†

If you have difficulty falling asleep or staying asleep, you are not alone. The CDC reports that 1 in 3 adults does not get the recommended 7 hours of sleep per day.

Start With Habits: Key Sleep Hygiene Strategies

Good sleep habits can help you get a good night’s sleep.

Some habits that can improve your sleep:

• Be consistent. Go to bed and wake up at the same time each day, including on weekends.
• Ensure your bedroom is quiet, dark, and free from electronic devices, and maintain a comfortable temperature.
• Avoid large meals, caffeine, and alcohol before bedtime.
• Get some exercise during the day.

Supplement Option: Magnesium for Relaxation

If you already practice good sleep hygiene and still experience difficulty sleeping, there may be a good reason to consider taking a supplement to help you get the rest you need†. Consider magnesium to help relax and promote sleep†. Research indicates that magnesium plays a crucial role in regulating sleep†. Sixty-eight percent of adults don’t consume enough magnesium in their diet or through supplementation†. Research suggests that increasing your magnesium intake can improve your sleep†. Magnesium plays a role in relaxation and may support more restful sleep†.

Supplement Option: Melatonin for Circadian Rhythm Support

Another supplement you may consider is melatonin. Melatonin is a hormone produced in the body that regulates the sleep-wake cycle. Melatonin supplements work to mimic the natural effects of melatonin in the body†.

How To Use: Dosing and Timing Examples

For most adults, taking melatonin about 1–2 hours before bedtime best supports the body’s natural sleep-wake rhythm†. If you’re using melatonin for circadian rhythm adjustments, such as jet lag, your physician or health care provider may recommend closer to the 2-hour mark†. (Note: This is different than the “30-60 minutes before bedtime” recommendation that used to be made.)

• Low-Dose Melatonin contains 1 mg of melatonin in a scoreable tablet.
• Quick-Release Melatonin contains 3 mg of melatonin.
• Prolonged-Release Melatonin contains 5 mg of melatonin.

(Bonus: Learn more about other supplements that support restful sleep. And Cooper Clinic Sleep Medicine Physician, Sonya Merrill, MD, PhD, FACP, discusses how sleep is the foundation for good health.)

Reason 10: Age-Related Concerns—Menopause and Prostate Health Support†

Women: Support for Mood, Sleep, and Menopause Symptoms†

The average age at which a woman experiences menopause is 52. Menopause can bring both physical and psychological symptoms. Around 75% of women experience vasomotor symptoms caused by constriction or dilation of blood vessels. Hot flashes, night sweats, palpitations, and migraines are examples of some of the symptoms you might experience.

Around 45 percent of women experience psychological symptoms during menopause. These include anger/irritability, anxiety/tension, depression, sleep disturbance, difficulties concentrating, and lowered self-esteem/confidence. Omega-3 fatty acids may help with mood and cognitive function†. Magnesium supports relaxation and restful sleep†.

Maintaining a healthy diet and getting regular exercise can help you feel better. Hormone replacement therapy (HRT) can help relieve menopausal symptoms.

Men: Support for Prostate Health and Urinary Flow†

As men age, the prostate grows slowly, leading to symptoms of an enlarged prostate. More than 50% of men have symptoms of benign prostatic hyperplasia (BPH) by age 60.

Maintaining a healthy weight and eating a balanced diet rich in fruits and vegetables may help reduce the risk of developing BPH. Treatment varies from prescription drugs to surgery. For men seeking a more natural solution, research on several ingredients provides a compelling reason to consider taking a supplement. Cooper Complete Prostate Health supplement contains the antioxidant lycopene and plant extracts saw palmetto and pygeum to aid symptom relief†.

Talk to Your Clinician: Individualized Care Plans

Your physician or health care provider knows your circumstances best, so it’s important to discuss your health goals and the suitability of supplements with them.

FAQs: Common Questions About Supplements

Q: Are supplements necessary if I eat a healthy diet?
A: Supplements can help fill nutrient gaps and support specific goals when diet isn’t perfect†. Some people eat a perfectly healthy diet, but most everyone has at least a few days a month when their diet is less than optimal.

Q: What’s the best time to take a multivitamin?
A: With meals, since most multis include fat-soluble vitamins. The meal needs to contain some fat to aid the absorption of fat-soluble vitamins, so do not take it with breakfast if breakfast consists of toast with jam, a piece of fruit, and a mug of black coffee.

Q: How much omega-3 do I need daily?
A: Aim for approximately 1,000 mg/day combined EPA+DHA from food and/or supplements.

Q: Do I need to test my vitamin D level?
A: A 25-OH vitamin D blood test is the only way to assess whether or not you need vitamin D supplements. Many clinicians target ≥30 ng/mL.

Q: Which supplements help with sleep?
A: Start with sleep hygiene; magnesium supports relaxation†, melatonin supports sleep-wake timing†.

Conclusion

There are many reasons to take supplements, especially when nutritional gaps arise from diet, lifestyle, or age. Whether it’s boosting your intake of omega-3s, supporting bone density, or helping manage sleep patterns, supplements can play a valuable role in maintaining your overall health†. Work with your health care provider to select the supplements that fit your individual needs—and take our supplement quiz if you’re unsure where to start.

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About the Author: Cathy Sides is the Director of Customer Relations for Cooper Complete® nutritional supplements. Since joining Cooper Aerobics in 2007, she has helped thousands of customers make informed decisions about supplements. Cathy also contributes blog content focused on vitamins, supplements, and healthy living.

Sources:

• Cambridge University Press. Skipping Breakfast Is Associated With Nutrient Gaps and Poorer Diet Quality Among Adults in the United States.
• U.S. Department of Agriculture. Food Sources of Select Nutrients, 2020–2025 Dietary Guidelines for Americans.
• Centers for Disease Control and Prevention (CDC). Adults Meeting Fruit and Vegetable Intake Recommendations — United States, 2019.
• American Journal of Public Health. Garland CF et al. The Role of Vitamin D in Cancer Prevention.
• Centers for Disease Control and Prevention (CDC). About Cholesterol.
• Cooper, Kenneth H., and William Proctor. Controlling Cholesterol the Natural Way: Eat Your Way to Better Health With New Breakthrough Food Discoveries. Bantam Books, 2000.
• Cooper Aerobics. Managing and Lowering Your Cholesterol With Healthy Eating.
• Cooper Aerobics. How Much Calcium and Vitamin D Do I Need? Feed Your Bones, Protect Your Future.
• National Library of Medicine (PMC). Pawlak R et al. Vitamin B12 Among Vegetarians: Status, Assessment and Supplementation.
• ClinicalTrials.gov. Age-Related Eye Disease Study 2 (AREDS2).
• PubMed. Clegg DO et al. Combined Chondroitin Sulfate and Glucosamine for Painful Knee Osteoarthritis: A Multicentre, Randomised, Double-Blind, Non-Inferiority Trial Versus Celecoxib.
• Centers for Disease Control and Prevention (CDC). Sleep Facts and Stats.

 

Cooper Complete September 10, 2025