Supplements: What You Should and Shouldn’t Take


Vitamins and minerals are important to your overall health, and while the main way to get the vitamins and minerals you need is to eat them in food form, some people will need help getting all that they need. That’s where supplements come in. While the goal of supplements is to provide much-needed nutrients, there are some supplements you should consider taking, but others that you should avoid. Plunkett Fitness is here to help you learn more about supplements and which ones you should add to your routine and which ones you should ditch.

Supplements You Should Take

With so many different supplements on the market, it is difficult to know which ones you should really be taking. Here are a few of the supplements that are worth taking.


Omega-3 fatty acids reduce inflammation and can help lower your risk of developing chronic diseases like heart disease, arthritis, and cancer. Since omega-3 fatty acids are highly concentrated in the brain, they are also important for memory and cognition.

Your body needs a proper balance of omega-3 to omega-6. Omega-6 fatty acids are often inflammatory, so you need higher levels of omega-3 fatty acids to prevent problems with inflammation.


Probiotics may not seem that important, but your gut requires a sufficient level of bacteria and microbes to help prevent immune system problems. Since up to 95 percent of the serotonin in your body is produced in your gut, probiotics are also important for regulating your mood. Without the proper balance of bacteria in your gut, you could develop autoimmunity, depression, and anxiety issues, as well as leaky gut, which can cause all kinds of terrible symptoms including anemia, acne, asthma, bloating, diarrhea, and muscle pain.

Vitamin D

You can get vitamin D in a number of different ways. Vitamin D is the vitamin that you can get from direct sunlight. It is also found in dairy products. However, you may need to supplement vitamin D if you don’t eat much dairy and you don’t spend at least 20 minutes in the sun each day. Vitamin D helps keep your bones and teeth strong and can help regulate insulin levels, which is extremely beneficial to those with diabetes.

Since vitamin D cannot be created by your body, you need to make sure that you are getting enough vitamin D to stay healthy, which is why this is one of the most recommended supplements.

Supplements You Should Avoid

Most vital nutrients that people need is naturally found in the food we eat, which means that you don’t need to take supplements. In some cases, supplementing nutrients can be dangerous or worthless. Let’s take a look at some supplements you should skip.

Vitamin C

Even though vitamin C is one of the most commonly supplemented vitamins, it is one that you should use with caution. Too much vitamin C can increase your risk of developing kidney stones, and many people take too much vitamin C when combined with their diet.

Vitamin C is found in a number of different fruits and vegetables, so focus on eating your vitamin C in the form of berries, melons, cabbage, broccoli, spinach, sweet potato, and citrus fruits.

Vitamin A

Vitamin A is an antioxidant that is naturally found in many fruits and vegetables. While vitamin A is good for you—especially your eyes—too much vitamin A can be toxic, so it is important not to supplement vitamin A, especially if you are already getting enough from carrots, sweet potatoes, spinach, and mango.

Vitamin E

While vitamin E is often touted as being an anti-cancer agent, studies have found that too much vitamin E can increase the risk of prostate cancer in men. Instead of trying to get extra vitamin E, eat avocados, nuts, asparagus, and broccoli. These foods will give you enough vitamin E without overloading your system.

Vitamin B

Vitamin B deficiencies are rare, so there is no reason for most people to take a supplement for it. While a large amount of vitamin B6 from your food is safe, taking too much of a vitamin B6 supplement can cause nerve damage. Since vitamin B6 can be found in beef liver and other organ meats, potatoes, and fish, you can pass on the supplements for this vitamin.


While the idea of taking a daily multivitamin has spread across the United States to the extent that almost 40 percent of Americans are taking them, you would think that these are a must-take supplement, however, that isn’t really true. Most of the nutrients in a multivitamin are found in a healthy diet, so skip the supplement and eat the real deal.

At Plunkett Fitness, we recommend that you let us help you with your diet before turning to supplements. It is always better to get the nutrients that you need from your food, and supplements are better used to fill in the gaps. Plunkett’s Overland Park personal trainers will set up a nutrition plan that may solve all of your problems without the help of supplements.

If you are looking for personal training services in Overland Park, Kansas, contact Plunkett Fitness today at 913-390-3360. Plunkett Fitness also offers group fitness training and semi-private training.