Guide to vitamin supplements: when to take them and how to choose them

In recent years, vitamin supplements have become a great ally for those seeking to improve their overall well-being, strengthen their immune system, or boost their energy. However, their uses, benefits, and the correct way to incorporate them are not always well understood. Taking vitamins without guidance can be ineffective or, in some cases, unnecessary.

In this article we explain when it is advisable to take a supplement, how to choose one according to your needs, and what precautions you should take into account.

What are vitamin supplements?

Vitamin supplements are products that contain one or more vitamins and minerals in concentrations adapted to meet the body's needs. They are designed to complement the diet, not replace it.

A varied and balanced diet usually provides all the essential nutrients, but certain circumstances—such as stress, fatigue, seasonal changes, or an inadequate diet—can increase the body's needs. In these cases, a suitable supplement can help maintain balance and prevent nutritional deficiencies.

When is it advisable to take vitamins

The timing for starting a supplement depends on your personal circumstances, habits, and health status. Some cases where it is often recommended include the following:

1. Periods of fatigue or general tiredness. Physical or mental stress increases the expenditure of B vitamins and minerals such as magnesium.

2. Seasonal changes. In autumn and winter the body can suffer, defenses decrease and sun exposure is reduced, which lowers vitamin D levels.

3. Restrictive or limited diet. Low-calorie, vegetarian, or low-fresh-food diets may lack certain vitamins and trace elements.

4. Stages of greater wear and tear. Pregnancy, breastfeeding, adolescence, or intense sports practice may require additional intake.

5. Hair or skin problems. Hair, nails, and skin reflect the internal state of the body and can benefit from antioxidant and B vitamins.

Main types of vitamin supplements

General multivitamins

These are balanced formulas that include most essential vitamins and minerals. They are designed for those looking to maintain their energy levels and prevent deficiencies without a specific need. We recommend Multicentrum and Supradyn.

Specific vitamins

Some vitamins have very specific functions, and we recommend the Solaray brand:

• Vitamin C: antioxidant and immune system booster.

• Vitamin D: contributes to bone and muscle health.

• B vitamins: help with energy metabolism and the nervous system.

• Vitamin E: protects cells against oxidative stress.

These can be taken individually when there is a specific deficiency or particular need.

Supplements for skin, hair and nails

They combine biotin, zinc, iron, collagen, and amino acids. They strengthen hair structure and improve the appearance of skin and nails.

Natural energy and vitality supplements

They include ingredients such as royal jelly, ginseng, guarana, magnesium, or coenzyme Q10, which help reduce the feeling of fatigue and improve physical and mental performance.

Supplements to strengthen the immune system

They combine vitamins C, D and zinc, along with probiotics or echinacea to strengthen the immune system during the cold months.

How to choose the right supplement

Not everyone needs the same type of supplement or the same dosage. Choosing the right one is essential for achieving real results.

1. Evaluate your needs. Seeking energy is not the same as strengthening your immune system or improving your hair. Identify your main objective.

2. Consult a professional. Pharmacists can advise you on the most suitable product based on your age, lifestyle, and any existing deficiencies.

3. Check the ingredients. Make sure the dosages are safe and effective. Avoid supplements with added sugars or unnecessary ingredients.

4. Don't duplicate products. If you take several supplements, check that they don't contain the same ingredients to avoid excesses.

5. Be consistent. Results are usually noticeable after several weeks of regular use.

Tips for taking them correctly

• Always combine supplements with a balanced diet. They are not a substitute for fresh food or healthy habits.

• Take them at the same time every day. Energizing vitamins are recommended in the morning; those containing magnesium or melatonin, at night.

• Drink plenty of water. It facilitates absorption and improves the utilization of nutrients.

• Do not exceed the recommended dose. Fat-soluble vitamins (A, D, E, and K) can accumulate in the body if consumed in excess.

When to consult a pharmacist or doctor

Although vitamin supplements are generally safe, it's advisable to consult a doctor before taking them if you are pregnant, breastfeeding, have a chronic illness, or are undergoing prolonged medical treatment. Some vitamins and minerals can interact with medications such as anticoagulants, diuretics, or antibiotics.

The pharmacist is the closest professional to offer you personalized advice, help you identify possible interactions and recommend the formula best suited to your needs.

Vitamin supplements can be a very useful tool for taking care of your health, improving your energy, and strengthening your immune system, provided they are used responsibly and tailored to each individual. Choosing the right product and maintaining healthy lifestyle habits is the perfect combination for achieving real results.

At Farmacia Paseo del Mar, we help you select the supplement that best suits you. Our team will advise you to find the ideal combination based on your age, lifestyle, and goals. Because feeling good starts with taking care of what's essential: your inner balance.