Vitamins and Supplements Guide (2024)

Looking for guides on vitamins and supplements? A market analysis from Grand View Research projected that the global nutritional supplement market of $177.5 billion in 2023 will grow at a compound annual growth rate (CAGR) of 9 percent through 2030.

With the overwhelming sea of options, with each item promising a unique health benefit, it can be difficult to know where the truth lies between savvy marketing and proven health benefits. Our goal is to provide common-sense guidance to help you navigate the options and confidently decide what’s right for you.

To empower your research journey, we've curated a comprehensive list of online resources in one convenient location.


The Wellness Company Base Spike Protein Detox Supplements (Nattokinase, Bromelain and Curcumin)

Z-Stack (Quercetin, Zinc, Vitamin D and C)

Z-Dtox (N-Acetyl-Cysteine, Green Tea Extract, Zinc, Vitamin D and C)

Z-Flu (Quercetin, Zinc, Elderberry, Vitamin D and C)

Z-Spike for Kids (Vitamin C, Bromelain, Dandelion, Pomegranate, Rutin, Papain)

Z-Stack for Kids (Quercetin, Zinc, Vitamin D and C)




Anti Aging

Top Anti Aging Supplements that Work (2024 Edition)

Best Books on Anti Aging

Best NMN Supplement

Anti Cancer Supplements

Anti Inflammatory Supplements

Best Natural Anti Inflammatory Supplement

Foods that Reduce Inflammation: How to Choose Anti Inflammatory Foods

Antihistamine Supplements

Best Histamine Blockers for Allergies

Best Supplements for Histamine Intolerance

Best Diamine Oxidase Supplement (to help with histamine intolerance)

Best Antihistamine for Histamine Intolerance

Best Digestive Enzymes for Histamine Intolerance

Antioxidant Supplements

Best Antioxidant Supplements

Best CoQ10 Supplements

Best Antioxidant Supplement for Immune System

Astaxanthin: The Super Antioxidant That Comes From the Ocean

Antioxidants and Coronavirus - Updates and Reviews

Black Seed Oil Supplements

Black Seed Oil 101: What You Need to Know

Black Seed Oil for Skin

Best Black Seed Oil for Hair

Best Black Seed Oil for Weight Loss

Best Black Seed Oil 2022 - Health Benefits, Supplements, Price and Reviews

Best Black Seed Oil with Highest Thymoquinone

What To Mix Black Seed Oil With

Black Seed Oil and COVID-19: Studies found Nigella Sativa may help in treatment for COVID-19 infection

Brain Health Supplements

Best Brain Vitamins For Adults 2023

Best Supplements to Get Rid of Brain Fog 2023

Best Supplements For Focus And Concentration 2023

Best Supplements and Antioxidants for Dementia: An Evidence Review

Best Vitamins for Seasonal Depression

Broccoli Supplements

Best Sulforaphane (Broccoli) Supplements

Bromelain Supplements

Bromelain and Curcumin: Can They Help Against Coronavirus?

Calcium Supplements

Best Calcium, Magnesium and Zinc Supplements

Best Calcium Supplements for Osteoporosis

Chlorella and Spirulina Supplements

Best Chlorella Supplements

Best Spirulina Supplements

Best Spirulina and Chlorella Supplements

Best Chlorella Supplement for Weight Loss

Best Spirulina Supplement for Weight Loss

Cilantro and Chlorella for Heavy Metal Detox

Chlorella vs Spirulina vs Chlorophyll vs Chlorophyllin Comparison

Chlorella vs Spirulina Comparison

Top Green Superfoods: Chlorella vs Spirulina vs Moringa vs Wheatgrass

Benefits of Taking Chlorella and Spirulina Together

Collagen Supplements

Best Collagen Supplements 2023

Can Men Take Collagen Supplement and Is it Good for Them? 

CoQ10 Supplements

Best CoQ10 Supplements 2023

Best CoQ10 Supplements: Review

Best Organic CoQ10 Supplement

Coenzyme Q10 and Ubiquinol Review 2022: Could this be the Answer to Atrial Fibrillation, NAFLD (non-alcoholic fatty liver disease) and other diseases?

Ubiquinone Vs Ubiquinol | Which Form of CoQ10 is Superior?

Curcumin Supplements

Curcumin 101: Benefits and Dosage

Electrolyte Supplements

Best Electrolyte Powder for Hydration 2023

Best Electrolyte Tablets for Runners

Fiber Supplements

Psylium Fiber Supplements Review

Flavonoids Supplements

Flavonoids: Benefits and Top Foods

Glutathione Supplements

Essential Glutathione: The Mother of All Antioxidants

Glutathione and COVID-19: Glutathione Deficiency Affects COVID-19 Susceptibility

Green Tea Supplements / EGCG Supplements

Green Tea Extract (EGCG) and COVID-19 Review

Heavy Metal Detox Supplements

Best Heavy Metal Detox Supplements

Hydrogen Water Supplements

Alkaline Water vs Hydrogen Water

Izumio Hydrogen Water and Super Lutein Testimonials in Cancer Treatment

Izumio Hydrogen Water Review

Immune Support Supplements

Best Immune Support Supplements

Best Diet and Supplements for Autoimmune Disease

Immune Support: Quercetin, Vitamin C, Zinc, Vitamin D3 (2023)

Best All in One Immunity Supplements | For All Ages

Best Supplements for Your Immune System 

Best Immune Support Supplements for Adults

Knee Pain Supplements / Supplements for Joints and Bone Health

Best Joint Supplements for Knee Pain: Evidence Review

Best Supplement for Knee Cartilage

Best Joint Supplement for Knees

Best Supplement for Osteoporosis Prevention

Vitamins for Bones and Joints and Muscles

Vitamins for Bones for Adults

Best Knee Supplements for Arthritis

Best Joint Pain Supplements: Glucosamine, Chondroitin, MSM, Fish Oil and More

Luteolin Supplements

Best Luteolin Supplements

Lutein Supplements

Lutein and Zeaxanthin Supplements Review

Magnesium Supplements

Best Magnesium Supplements

Magnesium, Calcium, Potassium: Benefits

Melatonin Supplements

Melatonin 101: What You Need to Know

Best Melatonin Gummies for Kids

Milk Powder for Adults

Best Nutrition Milk Powder for Adults in USA 2023

Glucerna vs Ensure: What's the Difference?

Glucerna vs Nutren Diabetes vs Ensure

High Calcium Milk Powder for Adults

High Protein Milk Powder for Adults

Milk Powder for Elderly with Diabetes

Mitochondria Boosting Supplements

Best Mitochondria Boosting Supplements 2023

Molecular Hydrogen Supplements

Can Molecular Hydrogen Help Against Cancer?

Molecular Hydrogen: The 'one and only' antioxidant that can both penetrate the mitochondria and neutralize the free radicals

NAC / NAD / NMN Supplements

Best NAD+ Supplements to Buy in 2023

Best NMN Supplements (2023 Review)

Tru Niagen Review 2023: Is it Worth the Hype?

NAC vs NAD vs NR vs Niacin vs NMN: What Are the Differences?

NMN vs NAD+: What's the Difference?

Glutathione vs NAC: What's the Difference?

NAD, NMN and Resveratrol: Anti-Aging Supplements?

Nitric Oxide Supplements

Best Nitric Oxide Supplements for Blood Pressure

Best Nitric Oxide Supplements

Olive Oil Supplements

Olive Oil: Benefits, Types and Where to Buy

Omega 3 Supplements / Fish Oil

Fish Oil (Omega-3) 101: Benefits, Heart Health, Diabetes and Knee Pain

Best Omega 3-6-9 Supplement Brands in USA

Best Omega 3 Supplement Consumer Reports Review 

Best Krill Oil with Astaxanthin Supplements

Omega-3, Sardines and Reducing Risk of Diabetes

Fish Oil (Omega 3): Wild Alaskan Salmon Is a Powerhouse of Nutrition

Benefits of Omega-3 Supplements: COVID-19, Heart Health and Knee Pain

Omega 7 Supplements

Best Omega 7 Supplements

Pancreatic Enzymes Supplements

Best Pancreatic Enzymes Supplements

Phytonutrients Supplements

Phytonutrients and Flavonoids 101: What You Need to Know

Best Phytonutrients Supplements: Review

Probiotics Supplements

Best Probiotics for Weight Loss

Best Probiotic for Gut Health and Weight Loss

Best Probiotics for Weight Management

Probiotic and Prebiotic: Football Coach Building Gut Health Business after Combating Crohn's Disease                           

Quercetin Supplements

Quercetin 101 : Here's What You Need to Know

Best Quercetin Supplements and Reviews

Best Organic Quercetin Supplements: Buying Guide

Quercetin for Kids

Quercetin Gummies for Kids

Quercetin with Bromelain for Hives Treatment

Quercetin and Bromelain for Inflammation

Quercetin with Bromelain for Prostatitis

Quercetin with Bromelain for Sinusitis

Quercetin with Bromelain for Weight Loss

Quercetin with Bromelain for Allergies

Best Organic Quercetin with Bromelain Supplements: Buying Guide

Best Quercetin, Resveratrol and Curcumin Supplements

Quercetin, Zinc, Vitamin D, Vitamin C and Melatonin

Best Quercetin and Zinc Supplements

Quercetin Dihydrate vs Quercetin Anhydrous vs Quercetin Phytosome: What are the Differences?

Quercetin vs Astaxanthin vs Curcumin: What's the Difference?

Quercetin vs Curcumin (Turmeric)

Quercetin and Vitamin C Benefits for Inflammation, Heart Disease and Diabetes: 2023 Review

Quercetin: Fact Sheet for Consumers (Evidence Based)

Quercetin as Zinc Ionophore and COVID-19 Outpatient Management

12 Proven Benefits of Quercetin

Supplements for Blood Clots

Best Natural Supplements that Dissolve Blood Clots

Supplements for Children

Best Toddler Vitamin and Mineral Supplements

Supplements for Chronic Fatigue Syndrome

Best Natural Supplements for Chronic Fatigue Syndrome

Supplements for Cytokine Storm

Best Supplements to Reduce Cytokine Storm, a Severe Complication from COVID-19

Supplements for Eye Health

Best Supplements For Eye Health

Supplements for Fertility

Best Supplement to Boost Fertility | For Both Women and Men

Supplements for Loss of Taste and Smell (Anosmia)

Best Supplements for Anosmia

Vitamins for Loss of Taste and Smell

Supplements for Metabolism

Best Supplement to Boost Metabolism

Supplements to Increase Metabolism After 40

Best Metabolism Booster for Women

Best Vitamins for Energy After 60 and 70

Supplements for Sinus and Allergies

Best Supplements For Sinus And Allergies

Supplements for Weight Loss

Best Electrolyte Supplement for Keto

Supplements for Women

Best Prenatal Vitamins and Supplements

Best Formula to Supplement Breastfeeding

Best Prenatal Vitamins for Pregnancy

Best Vitamins for Women Over 60 and 70

Vitamins and Nutraceuticals During Pregnancy

Prenatal Supplements: What’s in Your Prenatal Vitamin?

Saffron Supplements

11 Impressive Health Benefits of Saffron

Stem Cell Supplements

Best Stem Cell Supplements

Urolithin Supplements

Best Urolithin A Supplements: Review

Vitamins and Supplements Brands

Best Vitamin Brands

Best Vitamins Made In The USA

Top Nutritional Supplement Brands In The World

Best Multivitamin for Women

Top Trustworthy Supplement Brands (That You Should Use)

Best Selling Supplements in America

Best Supplements You Should Be Taking During this COVID-19 Pandemic

Vitamin A Supplements

Vitamin A, Retinol and Carotenoids: What You'll Need to Know

Vitamin B Supplements

Best NAD+ Supplements 2024

Best NMN Supplements 2024

Tru Niagen Review 2023: Is it Worth the Hype?

NAC vs NAD vs NR vs Niacin vs NMN: What Are the Differences?

Niacin and Melatonin: Metabolic Health and COVID-19 

B Vitamins and COVID-19: Is Niacin a Missing Piece of the COVID Puzzle?

Vitamin C Supplements

Vitamin C 101: What You Need to Know

Best Organic Vitamin C Supplements

Best Natural Vitamin C Supplements

Recommended Vitamin C Brand - Best Vitamin C Supplements to Fight Against the Flu Virus

Best Vitamin C Supplement for Immune System

Best Powdered Vitamin C Supplements

Vitamin C: Benefits, Side Effects and Best Supplements

Best Vitamin C Supplements to Fight Against the Flu Virus: Reviews and Prices

Best Chewable Vitamin C Supplements

Best Form of Vitamin C Supplements

Doctor Yourself Recommended Vitamin C

Vitamin C and Quercetin - FLCCC Protocol for COVID-19

Vitamin D Supplements

Vitamin D 101: What You Need to Know

Best Vitamin D3 Supplements and Reviews

Best Natural Vitamin D3 Supplements

Best Vitamin D Supplements for Kids

Best Vitamin D Supplements for Weight Loss

Best Organic Vitamin D Supplements and Reviews

Best Vitamin D3 and K2 Supplements

Vitamin D and Cancer: Vitamin D Reduces Cancer Deaths, study finds

Vitamin D 25 Hydroxy and Vitamin D 1 25 Dihydroxy: What's the Difference?

Best Vitamin D Supplements: Benefits, Side Effects, Foods List and COVID-19

Vitamin D, Hydroxychloroquine and Pancreatic Cancer: Dr Stephen Bigelsen

Vitamin D and Zinc and the Virus: Can Zinc and Vitamin D3 Fight COVID-19?

Vitamin D and Zinc fight COVID-19 Studies

Vitamin D and COVID vaccine: How to make COVID vaccines more effective?

Best Over the Counter Vitamin D Supplements

Vitamin K Supplements

Vitamin K1 and Vitamin K2: What You Need to Know

Whey Protein Supplements

Best Whey Protein Powders

Best Whey Protein for Weight Loss

Top Whey Protein Brands in World

Zinc Supplements

Zinc 101: What You Need to Know

Best Zinc Supplements

Best Zinc Supplements for Immune System

Best Zinc Supplements for Men and Women over 50: Price and Reviews

Best Zinc Supplements for Kids

Best Chelated Zinc Supplement

Zinc Gluconate vs Zinc Picolinate: What's the Difference?

Zinc Supplement Benefits

Are All Zinc Supplements the Same?

Types of Zinc Supplementation and Absorption

Guide on Vitamins and Supplements

Diets are composed of nutrients: macronutrients (protein, fats, carbohydrates, and alcohol) and the micronutrients (vitamins, minerals, trace elements and phytonutrients). Food also contains many non-nutritional, but biologically active substances. These include toxins and contaminants, such as alkaloids and aflatoxins, which are detrimental to health, as well as constituents, such as phytochemicals, that may be health-promoting. As consumers we do not eat nutrients, but meals and foods. These are the components of diet that are most meaningful to the public and usually the basis of food choice.

Note for healthcare professionals: Virtual groups and internet forums—such as those hosted by International College of Human Nutrition and Functional Medicine at ICHNFM.ORG—can provide access to an assembly of international professional peers wherein sharing of clinical questions and experiences are synergistic. This guide is not intended to extensively cover all aspects of clinical medicine, such as clinical pharmacology and prescribing (for which we recommend and its associated app) and medical management (for which we recommend 5-Minute Clinical Consult via website, and app). However, it's also recommended that you do your own research with PubMed, Google Scholar and DuckDuckGo as some of the guides are not updated.

The micronutrients are by definition required in small amounts. Many are essential as they cannot be made in the human body. They include vitamins, minerals and trace elements. Vitamins are a group of organic compounds that have a variety of functions in the body and that are chemically different from each other. To show that a compound is a vitamin it is necessary to show a deficiency in experimental subjects and restoring the missing compound can reverse the deficiency. The name ‘vitamin’ is derived from ‘vital amine’; as the name suggests these essential compounds were initially thought to be amines.
Amines are organic compounds that contain a lone pair nitrogen atom. 

Vitamins can be divided into fat-soluble and water-soluble groups; vitamins A, D, E and K are fat-soluble and may be stored in the body, the remainder being water soluble and the body has limited or no stores.

Consuming a balanced diet composed of fresh, whole and organic foods is the best health strategy that everyone should implement. However, not everyone is able to eat healthy at all times. For example, some people, despite their best effort, are unable to prepare home-cooked meals daily, meaning they sometimes have to resort to processed foods or restaurant meals.

Another reason is that there is problem with our current food supply – something that many health experts refuse to consider. Due to poor agriculture practices, plus the abundance of toxic pollutants in soils and waterways, the food we’re consuming right now is no longer as nutritious as it was many generations ago.

In both these cases, taking a supplement may be a wise decision.

Be Warned: Not All Supplements Are Good (or Even Effective) for You

Weight loss supplements are particularly notorious for producing negative publicity for the supplement industry. Not only are these generally ineffective, but they can put your health at risk as well. Yet manufacturers continue to sell these "miracle pills" for profit’s sake – but at the expense of people’s health.

In 2015, the U.S. FDA warned five companies to stop selling supplements containing BMPEA (beta-methylphenylethylamine) as part of an ongoing effort to clamp down on potentially dangerous weight-loss and body-building products. BMPEA is often hidden in supplements containing the botanical Acacia rigidula.

The FDA’s action was followed by a warning asking companies to stop selling dietary supplements containing the stimulant DMBA. DMBA and BMPEA are similar to 1,3-dimethylamylamine, or DMAA, which has already been banned by the FDA.

Muscle-building supplements, high-energy products and sexual “boosters” are also linked to certain side effects, unfortunately putting supplements in a negative light.

Take note that supplements that are known for being hazardous are those that are typically "spiked" with some form of pharmaceutical drug or synthetic ingredient. With very few exceptions, it's not the natural vitamin or herb in itself that is shown to be dangerous.

Choosing Quality Supplements

Choosing supplements can be difficult for consumers, and thorough research into the product is necessary to ensure quality. The U.S. Food and Drug Administration (FDA) only regulates dietary supplements as food, not drugs, and considers them a product to supplement the diet. Unlike drugs that must be proven safe and effective before marketing, supplements only need their manufacturer’s verification for identity, purity, strength, and composition, according to the FDA’s Current Good Manufacturing Practice (CGMP) regulations.

The FDA doesn’t require a standardization process to ensure batch-to-batch consistency of the products and identify specific chemicals or markers that qualify for product consistency or product control.

Professor Emeritus Steve Chaney from the University of North Carolina School of Medicine pointed out that quality-control tests are expensive, and many supplement companies don’t bother with them and will put a product on the shelves anyway. Although quality issues have resulted in lawsuits and trouble with the FDA, this is still a serious problem in the industry.

Finding quality supplements takes asking tough questions, said Dr. Chaney, including asking how many quality-control tests they run and what kinds of tests they run.

Knowing the number of tests is essential since the industry standard is to test for about 105 pesticides. However, the best companies use Pesticide Analytical Manual (PAM) screening, which is more expensive but screens for 325 pesticides.

When asking a company how often it runs quality controls, Professor Emeritus Steve Chaney from the University of North Carolina School of Medicine, said the numbers should run into the tens of thousands each year. He suggests asking the following questions about the analytic methods used:
  • Does the company perform DNA testing for the authenticity of the raw ingredients and non-GMO claims?
  • Does it use high-performance liquid chromatography/mass spectrometry (HPLC/MS) testing? This analytic method identifies and quantifies the final product’s chemical composition and ensures it contains the correct amount of active ingredients without contaminants. Many companies forego this test because of cost.
  • Does it use inductively coupled plasma/mass spectrometry (ICP/MS) testing, a highly sensitive elemental testing technique to detect heavy metal contamination? This test costs supplement companies even more than HPLC/MS testing, and it is rarely used.
  • Does it test for microbial contamination?
  • If the product doesn’t meet specifications, what does the company do with it?
Supplements that have been independently tested and certified by a nonprofit program, such as NSF® International or USP®, are likely to be of high quality. These programs test supplements for content, purity, and freedom from contaminants. An NSF or USP seal helps you know that products contain what their labels say they contain, disintegrate properly in the body, do not contain any contaminants, and have been manufactured in accordance with current Good Manufacturing Practices (GMP) in a GMP-certified facility.

Check Out These Articles and Stay Informed About Vitamins and Supplements

So with the abundance of supplements out there, how do you know which ones are truly beneficial for you and which ones are only marketing fads, or worse, potentially dangerous for you?

U.S. News and World Report publishes a Pharmacist-Recommended Product Rankings list based on survey responses. Thousands of pharmacists nationwide were surveyed to pinpoint their recommendations on a range of over-the-counter products. U.S. News, in collaboration with Pharmacy Times, has compiled their responses to show how different brands stack up in more than 130 over-the-counter product categories.

We’ve also put together this comprehensive resource to help keep you informed about vitamins and supplements that are being marketed today. Discover all the important facts about supplements, their mechanisms of action and proven benefits, recommended dosage and potential side effects.

And because not all supplements sold today are good for you, as mentioned above, we’ve also included information on particular ones that have been riddled with controversies and may have potentially damaging effects – so you can stay away from them.

Read the Label Carefully Before Taking Any Supplement

If ever you choose to take a supplement to complement your diet, please read the label thoroughly before using it and only take the recommended dosage. Do not, for any reason, take more than the prescribed dose and if you experience side effects after taking a supplement, stop taking it immediately.

If you are suffering from any illness or taking any medication, I advise you to consult a medical doctor before resorting to any kind of supplementation, as certain supplements may come with contraindications. Pregnant women, breastfeeding mothers and children should not take any type of supplement without the approval of their doctor.

A Wholesome Diet, Along With Healthy Lifestyle Habits, Is Still the Best Way to Optimize Your Health

As much as possible, wholesome, organic foods should be your primary source of vitamins, minerals and other nutrients. Supplements should only be a complementary health strategy.

Remember that no supplement, no matter how high-quality or properly manufactured, can take the place of a balanced diet and a healthy lifestyle.

What's the difference between the RDA and the DV for vitamins and minerals?

The RDAs (Recommended Dietary Allowances) for vitamins and minerals are set by the set by the Institute of Medicine (IOM) of the National Academy of Sciences and for each nutrient, may vary depending on age, gender, and for women who are pregnant or lactating. The RDAs do not typically appear on food and supplement labels.

The DVs (Daily Values) are set by the US FDA. The DVs are actually based on the RDAs but are often not up-to-date.

When there is not enough evidence to establish an RDA, the AIs (Adequate Intakes) are the best estimate of intakes assumed to be adequate in apparently healthy individuals.

The new Dietary Reference Intakes (DRIs) are a set of four nutrient-based reference values that replace the former Recommended Dietary Allowances (RDAs) in the United States and Recommended Nutrient Intakes (RNIs) in Canada. The DRIs differ from the former RDAs and RNIs in that, in addition to preventing nutritional deficiency, the new reference values also aim to improve the long-term health and well-being of a population by reducing the risk of chronic disease through nutrition.

Nutrients are now assigned either an Estimated Average Requirement (EAR) and Recommended Daily Allowance (RDA) or an Adequate Intake (AI) value for each life stage category. Most nutrients also have a Tolerable Upper Intake Level (UL) to prevent the risk of adverse effects from excessive nutrient intakes.

Weight Loss

10 Best Natural Ozempic Alternatives 2024


The Bottom Line

  • Ignore the hype. Be wary of promises like effortless weight loss. Don’t fall for glowing testimonials without good scientific support; the placebo effect can be as high as 50 percent.
  • Your doctors aren’t trained as scientists; they don’t have time to analyze the scientific literature thoroughly. When giving nutritional advice, they often merely repeat the urban nutrition myths they’ve heard.
  • Since most of us don’t have perfect diets, supplements can help fill the gaps. Most experts would agree with this general premise.
  • A holistic approach to supplementation is always best. Look for supplements that mimic the balance found in whole foods.
  • The most substantial evidence of the beneficial effects of supplementation is seen in those with a nutrient deficiency, increased needs, a genetic predisposition, and those at a higher risk of disease.
  • Many people are unaware when they’re at high risk for disease. For example, the first symptom of heart disease can be sudden death.
  • Finally, claims that supplementation is useless or harmful are no more tenable than claims that supplementation offers magic cures. Both are myths and should be disregarded.


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