Health. Wellness. Exercise. Nutrition. These themes may be taking up a significant portion of our brainspace at the start of 2026. And some of our plans may include adding vitamins or supplements to our daily routines.
If your social feeds are anything like mine, vitamins and supplements are promoted in regular intervals. They all sound wonderful. But how do we separate what we need from what we do not?
Well, we ask a pharmacist.
I had the privilege of chatting with local mom and pharmacist, Lisa Beam, PharmD, and received answers to some key questions like What supplements do you recommend all the time? and What can I look for on labels when shopping for vitamins?
Read on for her advice on these and more.
Q: What vitamins or supplements do you find yourself recommending all the time?
A: The supplements I most commonly recommend are Vitamin D, Magnesium, and Fish oil. Vitamin D is frequently needed due to limited sun exposure and its role in bone and immune health. Magnesium can be helpful for muscle cramps, sleep, constipation, or mood, depending on the formulation. Fish oil is something I recommend for cardiovascular support, inflammation, and overall health, with attention to EPA/DHA content and the purity and quality of the product.
Q: What are supplements you recommend for women in different life stages like pregnancy, postpartum, peri/menopause?
A: For women, my recommendations vary by life stage. During pregnancy, I focus on a high-quality prenatal that includes adequate folate, Vitamin D, and iron when needed, and I often recommend adding fish oil for DHA to support fetal brain development.
Postpartum, I continue to emphasize Vitamin D, omega-3s, chasteberry (which can increase progesterone), and magnesium for recovery, mood, and sleep support.
In perimenopause, I commonly discuss supplements like chasteberry and maca root for cycle irregularity and symptom support, along with nutrients that support stress and cortisol balance, such as adaptogens and B vitamins.
During menopause, I emphasize individualized care. I encourage women to have hormone levels evaluated and start bioidentical hormone replacement therapy with their healthcare provider, while continuing to support bone and cardiovascular health with nutrients.
Q: If giving children supplements, which ones are most beneficial?
A: I’m going to start sounding redundant! [Girl, I like it. Repetition.] For children, I often start with the same core nutrients as adults (Vitamin D, Omega-3s, and Magnesium), since they support bone health, brain development, and muscle and nervous system function. I emphasize age-appropriate dosing and quality.
From there, I individualize based on specific needs. For example, for sleep concerns or attention and impulse control, I may discuss evidence-supported options like Magnesium or L-theanine, always considering safety and the child’s overall health. In general, a high-quality, pharmaceutical-grade multivitamin can help fill nutritional gaps, especially for picky eaters, but I stress that supplements should complement a balanced diet.
Q: Is there anything parents can look/watch out for on labels when choosing vitamins for kids or themselves?
A: Yes, labels matter when choosing vitamins for both kids and adults. I encourage parents to look for products with minimal unnecessary additives like artificial colors, sweeteners, or fillers. Quality is key, so I recommend pharmaceutical-grade products that follow good manufacturing practices and have third-party testing.
I also pay attention to the form of the vitamin, since structure affects absorption. For example, using methylated B vitamins and mineral forms that are better tolerated and absorbed. Ultimately, I remind parents that their pharmacist is a great resource to help determine whether a product is in its most bioavailable form and appropriate for their individual needs.
Q: Are there any common supplements that are unnecessary/ineffective?
A: Yes, I do think some supplements are often taken unnecessarily. Many people end up over-supplementing without a clear indication, which can add cost and sometimes risk without added benefit. I encourage a targeted approach based on symptoms, risk factors, or micronutrient testing. This will help to ensure patients are taking what they actually need rather than everything on the shelf.
I also think it’s important to look beyond supplements. For example, chronic use of certain OTC medications, like antihistamines, can be overused. While they’re helpful short-term, long-term daily use may mask an underlying issue rather than address the root cause. They can also deplete B vitamins and cause dryness (eyes, vagina, etc.). I prefer using mast-cell stabilizers, such as Hist Assist.
Q: Are there certain OTC supplements that should always get a doctor/pharmacist approval?
A: Yes, any symptoms that may suggest an infection should always be evaluated by a physician before using OTC supplements. Things like sores that look infected, possible pink eye, or ear symptoms may require prescription treatment, and supplements shouldn’t delay appropriate care. As a pharmacist, I focus on recognizing red flags and referring patients when OTC options aren’t appropriate.
Q: My child has ADHD. What are helpful supplements for them?
A: A patient-specific dose of a high-quality Omega-3 product and Magnesium L-Threonate are a great place to start. Many studies support the use of these supplements in ADHD. Just as important is combining these with diet, like a Mediterranean diet, has been shown to be just as effective as prescription medications. Most important is not ignoring ADHD symptoms and treating them early, as this can cause developmental issues later in adolescence and adulthood.
Q: I have a cold, the flu, or COVID. Is there anything I can take to supplement doctor-prescribed medications?
A: Yes, in many cases, supplements can be used to support recovery, increase immune system and decrease inflammation. I usually start with Vitamin D at higher doses than normal. I recommend formulas such as Viracid if actively sick or exposed that actually help the body fight infections. As an alternative, I suggest Immune Daily Support, that combines ingredients such as Vitamin C, Echinacea, Zinc, and other supportive herbs to strengthen and bolster the immune system to be ready to fight infections when needed.
Q: Gummies v. s. capsules vs. liquids. Are there important differences parents should know?
A: Formulations can make a difference. Gummies are often more appealing to kids, but they usually have lower doses, added sugar, and may not be as stable over time. Capsules and tablets typically have more precise dosing and better shelf stability. Liquids can be easier for children or adults who have trouble swallowing, and most nutrients are absorbed faster in liquid form.
Q: How can we tell the difference between high-quality supplements and those that are mostly hype/snake oil?
A: That’s a great question! Most people don’t realize many supplements aren’t independently verified for quality. We personally vet all our supplement suppliers and manufacturers to make sure they meet the highest quality standards. There’s limited regulation, so products may contain what they claim. I always recommend asking a pharmacist if the supplement is pharmaceutical grade. If buying online, you can look for a Certificate of Analysis (COA), which shows the product has been third-party tested for purity and accuracy. Quality and verification are key to ensuring the supplement is effective and safe. Many things sold online have been tested to be subpar or do not meet even label claims.
And finally, what I really need to know…
Q: Where can I buy pharmaceutical-grade products outside of a pharmacy? Does that place exist?
A: I do not recommend buying any supplements from Amazon that aren’t from the company itself. People are known to open bottles and put something else in there.
{After hearing this response, I took a Jet Blue straight to Amazon to learn where to locate seller information. For anyone who needs it, it’s right underneath the “Buy Now with 1 Click” or “Add to Cart” buttons on the product page. It will say Shipper/Seller or “Sold by…” and then company name. Good to know!}
