Not Sure Which Supplements to Take? Guide for Your Goals

You’re not alone. With thousands of supplements on the market, figuring out which supplements are actually worth taking can feel seriously overwhelming - especially if you're not sure where to start.

And it's not just a feeling. Here in Australia, around 1 in 3 people use dietary supplements, as more of us focus on proactive, feel-good wellness habits like supporting energy, digestion, sleep, immunity, and overall wellbeing. It's no surprise supplements have become a key part of many daily routines.

So let's break it down. Below, we'll walk explore some of the most popular supplement types right now, what they're commonly used for, helping you understand which supplements may support your health goals - whether you're looking for better sleep, gut support, immune health, performance, or everyday vitality.

Feeling Mentally Foggy or Struggling to Focus?

With mental wellbeing becoming more of a priority than ever, brain-supporting supplements are gaining serious attention. These days, it feels like everyone’s trying to be a little more focused, a little more productive, and a lot less mentally fried.

That’s where nootropics come in. You may have seen the term floating around—it simply refers to supplements designed to support cognitive functions like focus, attention, learning, memory, and even mood.

Popular nootropic ingredients include lion’s mane mushroom, bacopa, and L-theanine, and they’re commonly used by anyone wanting a little extra mental support—whether for work, study, or navigating a busy day.

Recommendations for Brain Health

Dealing With Bloating, Digestive Issues, or Low Energy?

If gut health is on your wellness radar, you’re not alone. It’s one of the most researched—and most talked-about—areas in the health world right now, and for good reason.

Your gut microbiome plays a key role in digestion, but it also influences immune health, energy levels, mood, and overall wellbeing. A big part of the buzz comes from the gut–brain axis, the communication link between your gut and brain. Gut bacteria can even help produce neurotransmitters like serotonin, which may affect how you feel day to day.

When it comes to supplements, popular options include probiotics, prebiotics, and fibre, all designed to support a balanced and thriving microbiome. Many formulas also include digestive enzymes, which can be especially helpful when digestion needs a little reset.

Recommendations for Gut Health

Want to Stay Well and Support Your Immune System Year-Round?

Immune health is always in season. Whether you’re heading into winter, preparing for travel, or simply trying to stay well year-round, supporting your immune system is a top priority for many people.

Alongside the basics—good sleep, regular movement, balanced nutrition, and hydration—supplements can offer additional support. Popular immune-focused ingredients include vitamin D, vitamin C, zinc, and quercetin, which are commonly used to help support immune function and overall wellbeing.

Recommendations for Immune Support

Struggling to Fall Asleep, Stay Asleep, or Switch Off at Night?

Sleep is one of the biggest wellness game-changers—yet it’s often the first thing to suffer when life gets busy. From racing thoughts to late-night scrolling, many of us struggle to get the quality rest we need.

While adults are recommended to get 7–9 hours of sleep, most Aussies are clocking closer to seven. That’s why sleep-support supplements continue to grow in popularity.

Melatonin remains a go-to option, while gentler choices like magnesium glycinate, valerian root, and calming botanical blends are also widely used—especially by those wanting support without next-day grogginess. As always, finding the right option comes down to what your body responds to best.

Recommendations for Sleep Support

Training Hard or Just Trying to Feel Stronger and Recover Better?

Whether you’re lifting weights, training for a run, or simply trying to stay active, performance and recovery play a huge role in feeling your best.

That’s where sports supplements come in. Common favourites include protein for muscle repair, creatine for strength and power, and electrolytes to support hydration—especially during sweaty sessions. You’ll also see caffeine used for training focus and omega-3s for recovery and muscle comfort.

With more people prioritising movement and strength, there are now options to suit every fitness level—from beginners to seasoned athletes.

Recommendations for Sports Performance & Recovery

Thinking About Energy, Vitality, or Ageing Well?

Longevity isn’t about stopping ageing—it’s about ageing well. Instead of quick fixes, longevity-focused supplements aim to support what’s happening behind the scenes, like energy production, inflammation balance, and cellular protection.

Popular longevity ingredients include NAD+ precursors (like NMN), curcumin, CoQ10, and omega-3s, often used to support energy, brain health, and overall vitality.

For those focused on skin health and that “healthy glow,” collagen peptides are a standout favourite. They’re commonly used to support skin elasticity and hydration, as well as hair, nail, joint, and connective tissue health.

Recommendations for Healthy Ageing

For Women Looking for Support Through Your Cycle, Hormones, or Life Stages?

Women’s health supplements in 2026 are less about “fixing” hormones and more about supporting the body through its natural life stages—with personalisation and science leading the way.

Rather than a one-size-fits-all multivitamin, there’s growing interest in targeted nutritional support for different phases such as menstruation, pregnancy, perimenopause, and menopause.

Common choices include iron for energy support, folate and iodine for preconception and pregnancy, and calcium and vitamin D for bone health. Magnesium and B vitamins are also popular for mood and energy, while biotin, collagen, and zinc support skin, hair, and nails. Ingredients like evening primrose oil and vitamin B6 are often used for PMS and cycle support.

Recommendations for Women's Health

For Men Looking to Feel More Energised, Strong, and On Top of Your Game?

Men’s health isn’t just about training harder—it’s about feeling energised, strong, and on top of your game in everyday life.

Staples like protein and creatine remain popular for muscle support, while omega-3s, vitamin D, magnesium, and B vitamins help cover everyday foundations like energy, recovery, and overall function.

Heart health is another key focus, with cholesterol support often high on the list for long-term wellbeing. There’s also growing interest in supplements that support testosterone, vitality, and sexual wellbeing, including ingredients like zinc, ashwagandha, tongkat ali, maca, and circulation-supporting compounds such as L-arginine or citrulline.

Recommendations for Men's Health

Final Thoughts

Supplements don’t have to be complicated. The key is choosing options that support your specific goals, whether that’s focus, digestion, immunity, sleep, performance, or healthy ageing.

Start small, prioritise quality ingredients, and give your body time to respond before adding more. And remember—supplements work best alongside the basics: nourishing food, quality sleep, regular movement, and proper hydration.

As always, it’s recommended to speak with a healthcare professional before starting any new supplements, especially if you have existing health conditions or take medications.

Not Sure Which Supplements to Take? A Simple Guide