Walk into any supplement aisle and you’ll see rows of colorful bottles promising radiance, immunity, calm, detox, energy, better sleep, sharper focus, and weight loss. The supplement industry is a multibillion-dollar machine built on a mix of genuine science and buzz-worthy marketing.
At Frequency, we focus on ritual-driven wellness, not hype. This is our evidence-based breakdown of vitamins: what is real, what is misleading, and what your body truly needs.
The Truth About Supplements
Most people do not need a long list of vitamins. What the body needs is consistency, balanced intake, and clarity on which supplements offer real benefits.
Supplements can support genuine deficiencies, but they cannot replace sleep, hydration, protein, and whole foods. More is not better. Targeted is better. No capsule alone can replace good daily habits.
What’s Real and Backed by Science
Omega-3s (Fish Oil or Algae Oil)
Omega-3s are essential polyunsaturated fats the body cannot produce on its own. They must be obtained through food or supplementation. These fats support heart health, lower triglycerides, support brain function, reduce inflammation, and strengthen the skin barrier.
Omega-3s are one of the most clinically researched supplements in the wellness industry. They remain a long-standing favorite because they deliver measurable benefits.
What to look for: High EPA + DHA. No “proprietary blends.”
The Frequenter's Choice: Nordic Naturals' Ultimate Omega
Vitamin D
Vitamin D acts as a prohormone that regulates calcium and phosphate metabolism to support bone health, immune function, and more. Vitamin D supplements are typically beneficial to ingest, since most people are low in Vitamin D. Especially if you’re inside, wear SPF (as you should), or live in a colder climate. Vitamin D supports mood, immunity, bone health, and hormonal balance.
However, they're not safe for everyone. If you suffer with certain conditions, Vitamin D can be a harmful supplements because it increases calcium in the body. A great option is to take a supplement like Vitamin D3 paired with K2. These two work together to direct calcium to the bones and teeth, rather than allowing it to accumulate in soft tissues like the arteries.
What to look for: Monitor your blood levels to make sure you need a Vitamin D supplement. Pair it with K2 to protect your arteries.
The Frequenter's Choice: NOW Foods' Vitamin D & K2
Magnesium
A genuine game-changer. Magnesium is a mineral that is essential for healthy muscles, nerves, bones and blood sugar levels. Taken as a supplement, it can help to regulate stress, sleep, digestion, muscle recovery, and your nervous system.
Magnesium supplements come in different “forms” because magnesium has to be attached to another molecule to be stable. For example, magnesium citrate is magnesium attached to citric acid. Magnesium oxide is magnesium attached to oxygen. Magnesium forms that dissolve easily in liquid break down better in your stomach, which makes your body absorb them more efficiently.
The best forms of magnesium are magnesium citrate, magnesium aspartate and Magnesium lactate. Magnesium oxide is an example of a magnesium form that is not absorbed by your body as easily. It is attached to oxygen, which is often made with filler, so it's cheaper but not as effective.
It's important to note that magnesium is widely distributed in foods that we typically consume, like dark leafy greens, animal products, nuts, seeds, beans and many more. If you have a well-rounded diet of whole foods, you're most likely hitting your daily quota of magnesium.
What to look for: Depending on your need, make sure to research the form of magnesium you are taking as a supplement, different forms have different benefits.
The Frequenter's Choice: Nutricost's Magniesium Citrate (Best for digestion), Thorne's Magnesium Bisglycinate Powder (Best for Sleep + nervous system)
Vitamin B12
Vitamin B12 is an essential water-soluble vitamin crucial for creating red blood cells, DNA, and maintaining healthy nerve and brain function. It is naturally found in animal products like meat, fish, and eggs, and can be added to fortified foods or taken as a supplement. It is especially important if you’re vegetarian or vegan because plant foods don't carry Vitamin B12.
It is proven that people with heart and blood vessel disease may have high levels of a compound called homocysteine. Vitamin B-12 and other B vitamins may help lower homocysteine levels. But researchers haven't found that lowering homocysteine levels lowers the risk of heart and blood vessel disease, so it would not necessarily be used as a preventative measure.
Our take is that most people get enough Vitamin B12 by having a normal, well-balanced diet. So if you have symptoms of low B12, like burnout, fatigue, and brain fog, consult with your doctor to see if you should add this one into your daily ritual.
What to look for: Forms like methylcobalamin or adenosylcobalamin, which are readily absorbed by the body.
The Frequenter's Choice: Thorne's Vitamin B12
Iron
Iron supplements are oral or injectable formulations used to treat or prevent low iron levels in the body, also known as iron deficiency, which can lead to iron-deficiency anemia. They work by providing iron to help the body produce red blood cells that carry oxygen. This is especially important for menstruating women or anyone who feels chronically tired. But this is one supplement you never take blindly.
To be clear, you should only ever take iron supplements if you do have an iron deficiency. Meaning, go to your doctor and get your blood tested. Just because you may feel tired, doesn't mean you're a candidate for an iron supplement!
What to look our for: Always test iron levels first, too much is just as harmful as too little.
The Frequenter's Choice: Thorne's Iron Bisglycinate
What’s Mostly a Hoax or Overhyped
“Detox” Vitamins
Your liver already detoxes. Your kidneys already detox. No vitamin will “flush toxins.” Most detox blends are laxatives, fiber, or caffeine in disguise.
Better option: Drink plenty of water, eat whole, unprocessed foods and reduce alcohol intake.
Hair, Skin, and Nail Gummies
The marketing is stronger than the science. Most contain biotin (which only helps if you’re deficient), sugar, and filler.
Better option: protein, omega-3s, hydration, a diet made of whole foods and consistent sleep.
Collagen Supplements
Collagen can help, but not the way marketing claims. There is limited research on the benefits of collagen supplements, and many scientists still remain skeptical. When you take a supplement, the collagen is broken down into smaller amino acids. It is not guaranteed to go to the specific parts of your body where it is needed, such as the skin or joints.
Better option: Make sure that your diet meets its suggested amount of protein.
“Fat Burner” Vitamins
This is what we'd like to call, a hoax. These supplements are usually made up of caffeine and can sometimes be dangerous if you are not careful with what you're intaking.
Better option: The quick way, is not always the best way. We recommend, yes you'll continue to hear this, a whole foods based diet and moderate exercise.
Superfood Capsules
Blueberries in a pill don’t help. Real fruits and vegetables give you way more.
Better option: Eat real foods with the nutrients that you're hoping this capsule will give you.
What Your Body Actually Wants
Consistency
Your body responds to what you do daily, not what you take occasionally.
Protein, fat, carbs, minerals
The basics are boring, but they are what make your skin glow, your period normal, and your mood stable.
Sleep
Eight hours is better than eight supplements.
Hydration + Electrolytes
Water seems like a simple fix, but it's usually the cure for a reason.
Testing
The smartest wellness move is a simple blood test. You don’t need a cabinet full of bottles, you need data. Figure out what you body is lacking (if it is lacking anything), then design your wellness plan based off of that.
The Frequenter Takeaway
A wellness ritual is not about swallowing a dozen mystery capsules. It’s about tuning in. Listening to what your body is asking for. Supporting it with real nourishment, strategic supplementation, and habits that actually move the needle.
Vitamins can be powerful, but only if you know why you’re taking them. Everything else is just good branding.
