Choosing what you need from the nearly 30,000 available supplements can make anyone’s head spin. Who knows what to take? You do—thanks to our expert-approved data by Allison Sarubin, R.D., author of The American Dietetic Association’s Health Professional’s Guide to Popular Dietary Supplements. Pinpoint your profile to learn how to get your nutrients. Fall into more than one category? Follow all of the advice, but don’t double up on any vitamins.

Take: A multivitamin and a calcium supplement.

Take Extra: Vitamin C (250 milligrams on top of your multi). Choose a multi that has this added C or pop a separate vitamin C supplement. Your multi will take care of your B6 and folic acid needs.

Eat for Extra Credit: C-rich fruits and veggies such as oranges, berries and spinach.

If You Are a Vegetarian or Vegan

You May Be Missing: calcium, Vitamin B12, zinc and iron. These nutrients are abundant in meat and dairy foods.

Take: A multivitamin and a calcium supplement.

Take Extra: Nothing (your multi covers it), but vegans should check with a nutritionist to make sure they’re consuming enough iron and zinc, since these are found primarily in animal products.

Eat for Extra Credit: Soy milk fortified with zinc and B12. Eat brown rice and seven-grain bread to get more zinc, and consume plenty of beans and mushrooms for iron power.

If You Exercise Daily

You May Be Missing: Vitamins C and E and the mineral selenium. These nutrients may help your body deal with the stress that working out five or more times per week can create, although more studies are necessary to decide the extent of the impact.

Take: A multivitamin and a calcium supplement.

Take Extra: Vitamin C (250 mg on top of your multi) and Vitamin E (200 to 400 international units on top of your multi). Choose a multi that has this extra C and E, or take them as separate supplements. Your multi will cover your selenium needs.

Eat for Extra Credit: C-rich fruits and veggies such as grapefruit, cantaloupe, cabbage and dark, leafy greens.

Now people can order medications without prescriptions. We may offer you the largest range of effective and safe medicines. Every one of our pills only the highest quality and have indications to application and contraindications.