Heath & Wellness

Top 5 Signs You Might Need a Supplement(And What to Do About It)

We often believe that eating a reasonably balanced diet is enough to stay healthy, and for many, it is. But today’s fast-paced lifestyle, processed foods, environmental stressors, and dietary preferences can all lead to subtle nutritional deficiencies. Your body is smart, though. It usually gives you early warning signs when something’s off.

In this blog, we’ll discuss the top five signs your body might need a supplement, what those symptoms could mean, and how to handle them wisely.

1. You’re Tired All the Time—Even After a Good Night’s Sleep

Fatigue is more than just feeling sleepy—it’s a deep tiredness that doesn’t go away, no matter how much rest you get. It might be more than stress or a lack of sleep if you’re dragging yourself through the day.

What’s Happening?

Constant fatigue can indicate that your body lacks specific nutrients essential for energy production, oxygen transportation, and cellular function.

Common Nutrient Deficiencies Linked to Fatigue:

Iron – Essential for making haemoglobin in red blood cells, which carry oxygen throughout your body. Low iron levels can leave you breathless, weak, and tired.
Vitamin B12 – Supports nerve health and energy production. A deficiency often leads to tiredness, brain fog, and even tingling in the hands and feet.
Vitamin D – Plays a key role in muscle function and mood. Many people have low vitamin D levels, especially those with little sunlight.

What You Can Do:

Ask your doctor for a blood test to check iron, B12, and vitamin D levels.
Eat more iron-rich foods like lean red meat, lentils, spinach, and fortified cereals.
For B12, include eggs, dairy, and fish—or consider a supplement if you follow a vegetarian or vegan diet.
Vitamin D supplements are often recommended during winter or for people who avoid sun exposure.

2. Your Hair Is Falling Out or Breaking Easily

While some hair loss is normal, an unusual amount of shedding, thinning hair, or breakage might signal nutritional imbalance.

What’s Happening?

Your body prioritizes vital functions like brain and organ health first. So when nutrients are low, non-essential systems like hair growth may suffer.

Nutrients That Affect Hair Health:

Biotin (Vitamin B7) – Helps strengthen hair and nails. Low biotin levels can result in hair thinning and breakage.
Iron – Necessary for delivering oxygen to hair follicles. Low iron is one of the top causes of hair loss in women.
Zinc – A mineral that helps with tissue growth and repair, including hair.
Protein – Hair is made of keratin, a protein. A protein-deficient diet can lead to weak, brittle hair.

What You Can Do:

Consume a balanced diet with eggs, nuts, beans, and leafy greens.
If hair loss persists, consider a supplement containing biotin, iron, and zinc—but don’t exceed the recommended doses.
Stay hydrated and manage stress, which can also impact hair health.

3. You Get Sick Frequently or Struggle to Recover

If you always catch colds, take a long time to recover from illness, or suffer from recurring infections, your immune system might not be “weak”—it might be undernourished.

What’s Happening?

The immune system relies on specific nutrients to function correctly. Without them, it becomes less effective at fighting bacteria, viruses, and inflammation.

Key Immunity-Boosting Nutrients:

Vitamin C – Supports the function of various immune cells and protects against oxidative stress.
Vitamin D – Helps regulate the immune system. Deficiency is associated with increased susceptibility to infections.
Zinc – Plays a crucial role in the development and function of immune cells.
Selenium – A trace mineral that supports immune responses and antioxidant protection.

What You Can Do:

Add immune-boosting foods like citrus fruits, broccoli, mushrooms, pumpkin seeds, and sunflower seeds.
Consider a temporary immunity-support supplement, especially in colder months.
If illness persists, seek a professional evaluation and nutrient testing.

4. You’re Experiencing Mood Swings or Feeling Low

If you’re experiencing frequent mood swings, irritability, anxiety, or a general sense of being “off,” it could be related to a nutritional imbalance—especially if emotional stress isn’t the primary cause.

What’s Happening?

Your brain needs proper fuel to create neurotransmitters like serotonin and dopamine, which affect your mood. A shortage in specific nutrients can disrupt that balance.

Nutrients That Influence Mood:

Vitamin D – Often called the “sunshine vitamin,” affects mood regulation. Deficiency has been linked to depression.
Magnesium – Supports nerve and muscle function. Low levels can trigger anxiety and restlessness.
B Vitamins (especially B6, B9, B12) – Essential for cognitive function, emotional balance, and managing stress.
Omega-3 fatty acids – Important for brain health. Low intake has been associated with depression and mood disorders.

What You Can Do:

Get more sunlight and eat fatty fish like salmon or sardines.
Leafy greens, whole grains, avocados, and nuts are excellent B vitamins and magnesium sources.
Consider a high-quality omega-3 supplement if you don’t consume enough from food.

5. You Follow a Restricted Diet (Vegan, Keto, Gluten-Free, etc.)

Anytime you significantly restrict food groups—whether by choice, allergy, or lifestyle—you risk missing out on essential nutrients.

What’s Happening?

While restrictive diets are often beneficial for specific goals, they can lead to unintentional nutrient gaps, especially over the long term.

Examples:

Vegan/Vegetarian Diets – May lack vitamin B12, iron, omega-3s, and zinc.

Keto/Low-Carb Diets Can lead to shortages of magnesium, potassium, and specific B vitamins.

Gluten-free diets may reduce fortified foods containing B vitamins and fibre intake.

Intermittent Fasting – limits nutrient intake windows, possibly leading to insufficient absorption of vitamins and minerals.

What You Can Do:

Track your intake using a nutrition app to identify gaps.

Use a diet-specific multivitamin (e.g., vegan-friendly capsules, keto-safe blends) to support your needs.

Consider speaking with a registered dietitian to optimize your diet safely.

✅Supplements: Addressing Common Concerns (With Expert Advice)

Dietary supplements are more popular than ever—ranging from multivitamins to omega-3 capsules and herbal powders. But many people are still unsure: Are they necessary? Are they safe? Do they work? Let’s explore the most common concerns with insights from experts.

Do You Need Supplements If You Eat Healthy?

A common myth is that a healthy diet covers all your nutritional needs. While whole foods are the best source of nutrients, many people still fall short, especially those with busy lifestyles, restrictive diets, or health conditions.

Dr. Frank Lipman, a functional medicine expert, says:

“Due to soil depletion and processed foods, even a good diet might lack key nutrients like magnesium, vitamin D, and omega-3s.”

Supplements can help bridge the gap, particularly for:

Vitamin D (low sun exposure)
Iron (especially in menstruating women)
Vitamin B12 (vegans or older adults)
Omega-3 (non-fish eaters)
Probiotics (for gut health)

Are Supplements Safe?

Safety is a significant concern. The truth? Not all supplements are created equal.

Dr Tod Cooperman, President of ConsumerLab.com, advises:

“Choose third-party tested products and avoid exaggerated health claims.”

Tips for Safety:

Pick supplements certified by USP, NSF, or Informed-Choice
Avoid mega-doses unless recommended by a doctor
Check for drug interactions if you’re on medication
Consult a healthcare provider if you’re pregnant, nursing, or managing a condition

Can Supplements Replace Medication?

No, they can’t. Supplements are meant to support health, not replace prescribed treatments.

Dr Andrew Weil, an integrative medicine expert, warns:

“Some supplements can help with sleep or immunity but are not cures. Use them alongside—not instead of—medical care.”

Some herbal products (like St. John’s Wort) can interfere with medications like antidepressants or birth control.

Are Supplements Just a Waste of Money?

They can be—if you take the wrong ones or don’t need them. But when used correctly, they can improve energy, immunity, and overall well-being.

Dr. Michael Greger, author of How Not to Die, shares:

“Targeted supplements based on your body’s needs offer real benefits. Random pills won’t.”

What If I Don’t Feel a Difference?

Supplements aren’t quick fixes. Some, like vitamin D or iron, take weeks to show effects. Others support your body quietly in the background.

Dr. Mark Hyman, a wellness doctor, explains:

“Not all benefits are instantly felt. Supplements are about long-term health support.”

Bottom Line

Supplements are helpful when used wisely—but they’re not magic. Choose high-quality products, focus on your body’s needs, and always prioritize real food first.

As Dr. Rhonda Patrick puts it:

“Supplements should act as insurance, not your main source of nutrition.”

Always talk to your doctor or a registered dietitian before starting new supplements—especially if you’re dealing with ongoing symptoms or taking medication.houghts: Should You Start Taking a Supplement?

While whole foods should always be the foundation of a healthy lifestyle, supplements can offer support when your diet or body’s needs fall short.

But remember:

Don’t guess—test. A blood test can give you clarity.
Choose high-quality brands that are third-party tested.
Stick to recommended doses—more is not always better.

Whether you’re dealing with fatigue, low immunity, mood swings, hair loss, or simply following a restrictive diet, your body might be telling you it needs something more. Listening to these signs early can help you feel better, stronger, and more energized in the long run.