A balanced diet usually gives you the nutrients you need, but some cases may require supplements or vitamins. Keep in mind that different people have different needs, and you should talk to your doctor before taking any new supplements. They can evaluate your specific needs, medical history and lifestyle factors to give you tailored advice. 

The need for omega-3 fatty acids and vitamin D can vary depending on factors like diet, geographic location and sun exposure. Omega-3 fatty acids can support heart health and reduce inflammation, while vitamin D is important for maintaining healthy bones and immune function. Again, your doctor can help you decide whether these supplements are right for you.

Vitamins for certain groups

Besides omega-3 and vitamin D, other supplements might be suggested for certain groups or health issues. Some examples include:

• Iron: Women with low iron levels in their blood may need iron supplementation.
• Calcium and vitamin D: These supplements can help postmenopausal women maintain healthy bones.
• Prenatal vitamins: Women who are pregnant or who may become pregnant may need prenatal vitamins to make sure they and their growing baby get enough nutrients.

According to the American Academy of Pediatrics, most children can obtain the nutrients they need through a balanced diet. It is not recommended to give children supplements unless advised by a health care professional. Instead, focus on providing a diverse and nutritious diet for your child.

What to look for

The Food and Drug Administration does not regulate supplement companies the same way it does with medications, so it’s important to purchase from trusted brands. Consider the following tips when looking for a multivitamin or supplement:

• Choose USP-verified vitamins for purity and safety: When selecting a multivitamin or supplement, look for products that are United States Pharmacopeia, or USP, verified. This certification ensures that the product has been tested for purity, potency and quality and is free from harmful contaminants.
• Look for multivitamins with 100% of the daily recommended doses: Check the label of the multivitamin to ensure it provides 100% of the daily recommended dose of each vitamin. This ensures that you are getting an adequate amount of essential vitamins to support your overall health and well-being.
• Choose a multivitamin designed for your stage of life: Different life stages and genders have varying nutritional needs. For example, there are multivitamins for men, women and seniors and prenatal vitamins for women of childbearing age. These specialized formulations help address the unique nutrient requirements of each stage.
• Choose a prenatal vitamin with higher amounts of folic acid: If you are a woman of childbearing age or planning to become pregnant, consider taking a prenatal vitamin. Prenatal vitamins contain higher amounts of folic acid, which is important for fetal development and reducing the risk of certain birth defects.
• Check gummy vitamins: While gummy multivitamins may be appealing due to their taste and texture, they often contain added sugar and lower dosages of vitamins. Be mindful of the sugar content and check the label for the amounts of vitamins in gummy multivitamins.
• Don’t substitute multivitamins for a balanced diet: Remember that multivitamins are supplements, not replacements for a balanced diet. Focus on consuming a variety of nutrient-rich foods to ensure you're getting a wide range of vitamins, minerals and other beneficial compounds.

Remember, consulting with your doctor before starting any supplement regimen can help ensure your safety and optimize any potential benefits.