Most supps all do the same things really. You can do a little of each but whats really important is all the little things that companies DON'T tell you. Like HOW to take them or get your monies worth.I've always done pills and powders so thats what I'll quickly mention.
When it comes to ANY supplement, keep in mind you are supplementing REAL food and REAL nutrition. Always try to get your nutrition from actual food but if it gets tough or you're in a bad place and need help then YES, you can absolutely use supplements to get back on track. I still use emergency shakes and take all sorts of supplements to help recover, inflammation etc myself. I've seen all the charts and graphs over the years and noone hits 100 percent on EVERYTHING every day. So a multivitamin would always be the best first choice. Which brings me to my first point:
1.) Fat soluble- take with food. The reason why its important and says to do so on the bottle is to get "carried" and help things go where they need to. Nowadays smarter companies are including the "fat soluble" part in the pill already so you can just pop it without food. Actually kind of cool and ingenious when you think about it. *IMPORTANT* to note that you should start with lower doses of EVERYTHING if you just start taking supps. It gets pretty deep but just know that things get "stored" in places. And if things are getting stored, then you can "overdose" just like anything else. You might not die from these toxic levels but its not fun sharting all day long or throwing up either.
If you buy pills like multivitamins, make sure they are made in the same country you buy them. When they have to "survive" a long travel distance, they are usually extra coated a little too thick and don't even get digested a lot and you pay for expensive poop.
2.) The next one people like to look into is a fish oil. Personally I would look into a fish oil COMPLEX. There's different kinds of fish oil out there and they do better with different people depending on a LOT of variables honestly. *IMPORTANT* That if you have ANY kind of heart condition whatsoever or if that shit even runs in your family's blood line, you consult a doctor FIRST before taking. For everyone else? Complex
3.) *Quick disclaimer*. If you want more supps at this point or have deficiencies in certain areas like anemic, or osteoporosis, osteoarthritis etc then whatever combination you are taking at that point needs to be quickly googled and/or talked with a doctor first. Certain vitamins uptakes are PRIORITIZED by your body. So taking a giant handful of pills all at once is not the best idea, a waste honestly and just not even fun really. Spread them out and make sure you don't take the wrong stuff too late. I can take ashwaganda or ZMA at night and my nerves will be calm as hell and puts me to sleep, but if I take any B vitamins I could be up all night. So look into what you have.
4.) WHEY (not plant) protein (powder) of ANY kind. I'm not against it. It just doesn't deliver when you think it does. Whey is DAIRY based from milk etc. Its harder to digest and just takes forever even though its already pretty broken down for you (because its dairy.) So plan a little longer time frame with your math. 10g digest per hour roughly, so 20g will take 2 hours.
5.) Not a fan of covid? Look into (pill form) Vitamins A, D, G, E and K. Apply what we have already discussed accordingly.
6.) Anti-inflammatory (pill form): my favorite one and what I currently take is Circumin. Not a mixture of circ and tumeric, straight up CIRCUMIN. So make sure you read the label. Take it CONSISTENTLY for 2 weeks and then make an opinion if you like it.
7.) Are you nerves fried? Cant sleep at night or not one of those people who are OUT as soon as face touches pillow? (Im jealous of those people btw) Then this is what I mentioned earlier. Ashwaganda is natural and supposed to "de-stress" you. Take it at night a good hour before bed and youll be good to go. The other best time to take it is right after a work out. After a nice hard work out thats is when your body is the MOST stressed if you think about. So those athletes on this page that need an extra boost to stay lean, this could help.
Ive been writing for a while now and need to head out. I hope SOME of this was helpful and you could use as a quick reference. Any other Q's just let me know.