Medically reviewed by Neil Shah, MD, licensed physician
As a trainer, it is interesting how fitness assessments have evolved into supplements assessments. Usually a fitness consultation includes sitting down, going over goals, checking out how much protein someone consumes, and taking this to a guided exercise program that works. But now, I have clients that bring a list of supplements they take because it has grown to be cumbersome to remember.
Let’s face it, most adults nowadays have taken some supplement for whatever reason. Usually, something online has been posted, or a friend has suggested to try this or that, but when it becomes so much that your medicine cabinet is overflowing, maybe it is time to reassess what your body needs.
There is a chart that has made its way online describing 15 symptoms with a pairing to a vitamin or mineral that supposedly fixes the issue. The problem with something like this is it does not describe the whole picture as to why someone may need a supplement. Truth be told, supplements are designed to bridge the gap in nutrition for when someone is deficient, rather than for recreation and for fitness.
I want to sift through various symptoms that are a part of this chart and describe what is generally suggested for said symptom. The evidence of each nutrient is telling and will help to sort out if supplementation is for you.
How to read a list like this
There are three rules worth following before you take a list like this at face value.
First, a deficiency in a nutrient is what supplements are designed for. If you are deficient in vitamin C, then you may need to find a way to get more in your daily life. But most people who take supplements don’t have a deficiency.
Secondly, aim to consume your nutrients from food first. Your diet is powerful and should be considered the fuel source to everything your body needs. The best part with this rule is that all you have to do is eat! There is no issue with upper limits when eating your nutrients, as food does not contain excessive amounts compounded in a pill.
Lastly, if you are feeling a certain way or have a symptom, get it checked out before spending your time and money on supplements. Test for some of the big nutrients such as vitamin B12, vitamin D, iron, ferritin, and potassium to see if everything checks out. If it does, a vitamin supplement may not solve your issue.
Now let’s assess some common symptoms people may be likely to search and use supplements for.
15. Anemia
The usual pairing for anemia is to supplement with a combination of iron, vitamin B12, and folic acid.
This is probably the pairing I would want changed the most. Anemia is a medical diagnosis and not considered a symptom. There are different types of anemia and each has different treatment options required to correct for the condition.
Taking vitamin B12 and folic acid together are used for macrocytic anemia whereas iron deficiency anemia requires more iron. While the vitamins here are targeted towards anemia, the treatment is for a different type.
The issue here is that each of these conditions need medical consultations. It’s imperative to get tested and see a healthcare provider if you feel you are anemic.
14. Brittle nails
The usual pairing for brittle nails is to take biotin and iron.
While a biotin deficiency is rare in the United States, it can contribute to brittle nails for some people. Smaller scale studies with low sample sizes have reported improvements in nail health with biotin, but the data is limited.
Iron is important for oxygen transport, but there is limited data that it improves nail health. The RDA for women over 51 years old is eight mg with an upper limit of 45 mg.
Addressing both nutrients with diet alone should be the first line of treatment and iron is usually an option for people with anemia concerns.
13. Bleeding gums
The usual pairing for bleeding gums is to take vitamin C.
Bleeding gums can be due to many causes including improper oral hygiene, gingivitis, and gum disease.
A systematic review published in 2019 in the International Journal of Environmental Research and Public Health showed that an intervention using vitamin C consumption improved bleeding gums among people with gingivitis.
While a vitamin C deficiency is rare in the United States, dietary sources are the best first step to getting adequate amounts of this nutrient. Persistent bleeding gums is a symptom worth discussing with a licensed professional and especially if it persists.
12. Frequent colds
The usual pairing for frequent colds is to take a combination of zinc and vitamin C.
The data on zinc and vitamin C for colds is promising, but diving in the details is useful.
A 2012 study in the Journal of International Medical Research assessed both zinc and vitamin C on the common cold and established that the combination of both can decrease the duration of rhinorrhea. This study used a dose of 10-23 mg for zinc and 200 mg of vitamin C, both of which can be met with our everyday diet.
The RDA for zinc for adult women is eight mg, with an upper limit of 40 mg. Be mindful not to overdo it with zinc as too much could interact with copper absorption over the course of weeks, which could lead to additional concerns.
11. Poor memory
The usual pairing for poor memory is to take vitamin B12.
Vitamin B12 deficiency can contribute to cognitive and neurological symptoms. These include memory problems, but that does not make vitamin B12 the supplement to cure memory issues.
A meta analysis published in 2024 in Cureus was composed of a select group of randomized-controlled trials involving people over the age of 55. This meta analysis concluded that vitamin B12 supplementation had no significant effect on cognitive function, which falls under the realm with poor memory.
If someone truly has a vitamin B12 issue, finding out why the deficiency began is important. A deficiency of this vitamin could take years to develop, so finding the cause is important.
10. Dry skin
The usual pairing for dry skin is to take vitamin E.
Dry skin has many possible causes, including seasonal weather, dehydration, hot water showers, skin conditions, medication use, and aging.
However, the data for vitamin E supplementation may have some potential positives. A meta-analysis published in PLOS ONE included 20 articles and showed vitamin E levels to be lower among people with dry skin.
If you’re dealing with dry skin, it makes more sense to search for the cause and your overall diet rather than assuming you need more vitamin E. But if you choose to utilize something supplemented with this vitamin, consider topical products.
9. Tingling or numbness
The usual pairing for tingling or numbness is to supplement with vitamin B6.
I commonly have had clients take vitamin B6 at night for recovery, but the evidence is not out there on whether this was a placebo effect or if it really helped them.
B6 deficiency can contribute to neurologic symptoms, but deficiency is very uncommon in the United States. More importantly, too much B6 can cause neuropathy on its own, which includes tingling and numbness, which is what the vitamin is being used for in the first place.
Supplementing with vitamin B6 may cause blood levels of this nutrient to be acutely higher right after consumption, which can coincidentally cause nerve issues. A systematic review published in 2023 in Nutrients contained 20 articles reviewed. This review demonstrated that high levels of vitamin B6 consumption could lead to its own neurologic issues, which defeats the purpose of taking the vitamin.
Adults should look to a variety of food options to meet these daily demands, but the upper limit for vitamin B6 is 100 mg each day. Going beyond this level could contribute additional harmful effects on its own.
8. Depression or mood swings
The usual pairing for depression or mood swings is to take vitamin D.
A massive study published in the Journal of the American Medical Association called the VITAL-DEP trial enrolled over 18,000 participants to see if 2,000 IU per day of vitamin D can affect depression symptoms. Randomization took place over six years and data showed there were no clinically relevant results treating depression with vitamin D.
Correcting a vitamin D deficiency is important, but that is different from using it as a proper treatment for depression. If mood changes are affecting you, it is important to seek qualified help and to pinpoint a proper treatment.
7. Hair loss
The usual pairing for hair loss is to take biotin.
Biotin is commonly advertised in wellness products to promote hair health, but the evidence is much less convincing among people who are not deficient in this vitamin.
The case for Biotin for hair loss is a tough one. For starters, a biotin deficiency is rare. Secondly, supplementing with this nutrient can interfere with sensitive blood markers such as the troponin value, which is a blood marker for heart muscle damage and commonly used to test for a heart attack.
The adequate intake for women and adults is 30 mcg, to which diet alone often meets this level.
6. Slow wound healing
The usual pairing for slow wound healing is to take vitamin C.
This pairing holds up to some degree, thanks to the data that is present. Vitamin C is a cofactor nutrient for collagen production and can help the body to support its healing needs. For this, vitamin C may have some backing.
A 2022 systematic review published in Antioxidants contained 18 studies meeting study criteria. This review concluded that vitamin C could help in the wound healing process among patients with pressure ulcers.
Vitamin C is soluble in water, so overdoing it is more challenging. Adult women have an RDA of 75 mg each day with an upper limit of 2,000 mg. Adding more foods in your diet that contain vitamin C should meet the RDA each day.
5. Muscle cramps
The usual pairing for muscle cramps is to supplement with vitamin E.
The data on vitamin E for muscle cramps is mixed. Most of it comes from patients on hemodialysis.
A 1993 double blinded, random-ordered trial published in the Archives of Internal Medicine assessed a small sample of 27 individuals. This trial showed that the addition of vitamin E had no effect on nocturnal leg cramps, suggesting it to not be useful for this symptom.
However, an updated double-blind study published in 2001 in Nephrology Dialysis Transplantation divided 60 patients on hemodialysis into four groups and found that 400 mg of vitamin E is safe and effective for cramping. Among the 15 who took vitamin E on its own, the study demonstrated a 54% reduction in muscle cramps compared to placebo, making it a viable option for this population.
Vitamin E is another fat-soluble nutrient and has an RDA for adult women of 15 mg each day. The upper limit for vitamin E is 1,000 mg per day.
4. Poor vision
The usual pairing for poor vision is to take vitamin A.
The evidence on this vitamin shows that being truly deficient in vitamin A may contribute to decreased vision in darkened and low light settings. However, while vitamin A may contribute to poor vision in this setting, an actual deficiency is quite rare in the United States.
Vitamin A is a fat-soluble nutrient, meaning the consumption of fat is necessary for storage and use in the body. In addition, fat soluble vitamins are at greater risk of toxicity due to the body storing it in fat cells. I would not use poor vision as a reason to take vitamin A without actually knowing the cause.
Adults have a recommended upper limit of 3,000 mcg each day and adult women have a Retinol Activity Equivalent (RAE) of 700 mcg. Consuming vitamin A from foods that contain fat can help the body store and utilize this nutrient.
3. Bone pain or fractures
The usual pairing for bone pain or fractures is to take vitamin D.
A 2020 study in the Journal of Bone and Mineral Research assessed the effects of consuming 2,000 IU of vitamin D and 1,000 mg of Omega-3 each day (VITAL trial) on bone mineral density. In the sample of 25,871 men and women over the age of 50, the VITAL trial showed no change in bone mineral density after two years, demonstrating that vitamin D alone is not enough for bone health.
Vitamin D is still important for bone health, particularly when someone is getting towards deficient levels. Women over 51 have an RDA of 15 mcg (600 IU) for vitamin D with an increase to 20 mcg (800 IU) after age 70.
2. Weak Immunity
The usual pairing for a weakened immunity is to take vitamin C.
It should come as no surprise that the cold months every year have people heading for the vitamin C aisle. While it is not a cure nutrient, vitamin C plays a role as an antioxidant in the body and as a free radical buster. Put this together and this could play a good role in immune health, but in the context of helping the body to heal once an illness hits.
A review published in Nutrients from 2017 addressed vitamin C and its effect on innate and adaptive immunity. This review showed that the consumption of vitamin C in a dose of around 100-200 mg can help to enhance B-cell and T-cell activity. The caveat is this review suggested that overdoing the dosage could dampen the effects.
Women over 19 years of age have a vitamin C RDA of 75 mg each day with smokers requiring slightly more (35 mg more each day).
1. Fatigue
The usual pairing for fatigue is to take vitamin B12.
Fatigue is very common among adults and athletes, but it is also a common issue among the elderly and aging. Taking vitamin B12 just for when fatigue settles in could be expensive, fruitless, and may contribute to higher levels in your blood.
A 2022 review in Diabetes, Obesity, and Metabolism suggests that people who consume Metformin chronically may be at risk of developing a B12 deficiency. In addition, a 2015 cross-sectional study published in The Journal of Nutrition, Health, and Aging examined 172 participants from 2008 to 2012, with 42% of participants on gastric acid inhibitors, and found 41% had vitamin B12 deficiency.
Adults have a recommended daily allowance (RDA) of 2.4 mcg and a deficiency takes years to develop, so taking this nutrient without any prior knowledge of what your body needs is blind.
The Pairings The Internet Gets Most Wrong
After going through the 15 symptoms above, there are four I would question the most including: B6 for tingling and numbness, biotin for hair loss, vitamin D for mood, and the anemia trio.
My biggest concern is B6. Too much B6 can cause neuropathy, so taking it for unexplained tingling could make the problem even worse.
I would also be cautious about biotin for hair loss. High doses of biotin can interfere with certain laboratory tests, including the troponin test used when evaluating for a possible heart attack. That’s an unnecessary complication just from taking an unnecessary supplement that is based on little evidence and particularly for women over 50 years old.
The data for vitamin D and depression is just missing. Personally, I know it feels great to be outdoors in the sun following days of cloudy weather, but to take vitamin D for depression is missing the mark. If you are worried about your mood, talking with a licensed provider may be your best move.
Lastly, I would change the anemia recommendation. If you think there may be a chance that you have anemia for some reason, then it is important to get checked. Anemia is known to cause fatigue and it can originate from a handful of other conditions, so finding why it exists in the first place is vital to your continued wellness.
When it’s Worth Getting Tested
Your body is giving you clues on how it feels and potentially when to get evaluated. The most common and easiest test you can do for any nutrient amount is a lab draw. Particularly, look for a complete blood panel, or a CBC.
Checking for anemia should appear in these tests, but sometimes you need to request a vitamin B12 test specifically from your provider.
I know it’s a challenge in any busy lifestyle, but trying to eat a mixed and varied diet is a powerful tool for your health. Many of the supplements we take, me included, can be solved merely from making small changes to how we eat.
If your diet is just really hitting the mark, your lab tests all check out clearly, and you still have symptoms appearing, then it may be time to investigate what it may be. The goal isn’t to test every symptom you may have, but if it interferes with your life so much that you don’t feel right then this is your sign.
Closing
A graphic displaying a symptom list is great for getting you to think about what you may be feeling. But the pairings are misdirected at times.
If you are feeling a particular way, perhaps it is from a deficiency in a nutrient. However, if you do not get your blood checked, it is hard to know if a supplement can help.
If you have a symptom pop up, consider tracking each time it appears for your records. I like to use a journal or app to follow symptoms and when they occur. If you end up having to see your provider at some point, you can easily reference your app.
All 15 Pairings, Counted Down
Chris Churan has a master’s degree in exercise and wellness and has been a certified exercise physiologist since 2011. He has worked in the clinical setting and has a passion for educating the public with evidenced-based information regarding a healthy lifestyle. Chris has written for various fitness, supplement, and wellness sites and continues to promote a healthy lifestyle for young and older adults.
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