There are so many vitamins and supplements out there that it is difficult to point out which ones will be right for you. If you want an all-around good supplement, a multivitamin meant for your gender and/or age group will address your general needs and prevent some fairly basic dietary vitamin and mineral deficiencies. If you are a strict vegan, trying to get pregnant, are currently pregnant or nursing, or are a big drinker, it is an especially good idea to take a multivitamin daily. 

Melatonin

30% of adults worldwide suffer from some kind of insomnia issue at some point in their lives, so melatonin is a great supplement for you if you are in this group. Melatonin helps to regulate sleep and is very low in side effects of any kind.

Your body naturally makes melatonin to help you regulate your sleep/wake cycles. Like some other hormones, melatonin can slow in production as we age. 

Melatonin doesn’t make you drowsy or sedated but helps you fall into a restful sleep if you make efforts to dim the lights, decrease stimulus, and try to sleep. Ideally, two hours before you want to go to sleep, take a melatonin supplement. While trying to sleep, stay off of your phone, don’t watch TV, and try to close your eyes and relax. Within a couple of weeks of doing this each night, hopefully, the melatonin will help you find your ideal sleeping cycle again. 

Scientists have found low Melatonin levels to be linked with Alzheimer’s disease, cancers, type 2 diabetes, high blood pressure, and aging (visible aging in the skin and body). On a positive note, taking melatonin supplements to raise your levels has been shown to improve chronic fatigue syndrome. 

Vitamin B12

Vitamin B12 helps the body metabolize food into energy, and helps to keep your nervous system and blood cells healthy. Additionally, it can prevent anemia. Although it is found naturally in animal proteins, including dairy, meats, and fish, many people are deficient in B12.

Because of how it helps us produce cellular energy, taking a B12 supplement causes a boost in energy in those who are low in it. 

You may be at risk for having low levels of B12 if you are over 50 years of age because the absorption of B12 in the stomach is naturally slower in that age group. Vegans might also benefit from supplemental B12, simply because many natural sources of the vitamin come from animal products. Anyone with GI disorders that cause poor absorption — such as Chrone’s Disease, Celiac Disease, or Irritable Bowel Syndrome — you are likely low in B12. 

There is no evidence to show that people with adequate B12 in their system absorb a B12 supplement, but those who need it benefit significantly from supplemental B12. 

CoQ10

Coenzyme Q10 is produced naturally by the body to generate energy; additionally, it fights free radicals and is considered a powerful antioxidant. As we age, less CoQ10 production dips. If you have type 2 diabetes, cardiac problems, or Parkinson’s disease, it dips even more than in healthy older adults. Those who take statins for high cholesterol will also see dips in levels of CoQ10. The relationship between coq10 and statins is further complicated by the fact that the lower CoQ10 means that the side effects of the statins ( muscle pain, GI upset, and damage to the kidneys and liver ) increase significantly.

Any older adult would benefit from supplemental CoQ10, but those being treated with statins such as Lipitor benefit significantly from this supplement. 

You can find it in liver and other organ meats, as well as oily fish like salmon, lake trout, sardines, and albacore tuna.