The Supplements Every Gen Zer Needs

If you’re part of Gen Z, you know that your current stage of life is anything but predictable. Born between 1997 and 2012, you’re somewhere in the midst of finishing up school, chasing down career opportunities, navigating relationships, and trying to carve out space for your mental and physical well-being. Add in the constant pull of social media, digital connectivity, and world events that never relent, and it’s no wonder many in your generation say they feel stretched thin.

Research shows that nearly half of Gen Z reports feeling stressed or anxious most of the time. “Whether it’s school deadlines, work responsibilities, financial insecurity, or simply the weight of digital overload, these pressures are real—and they’re taking a toll on both mental and physical health,” says Dana Cohen, M.D., an integrative medical doctor based in Manhattan. “Sleep isn’t spared either: Late-night scrolling and irregular schedules often get in the way of restorative rest.”

Unfortunately, when you’re running on empty, everything from your focus and energy to your immune system and mood can veer off kilter. But here’s the good news: Small, consistent changes can make a huge difference in helping you enjoy your younger years while creating a foundation of health for the future. And while they’re not magic bullets or replacements for healthy lifestyle habits, supplements can play a powerful role by helping you fill nutrient gaps and much more, according to Cohen. 

This guide breaks down some of Gen Z’s most pressing health needs, plus the supplements that can best support their well-being in a fast-paced world.

• ABOUT OUR EXPERTS: Dana Cohen, M.D., is an integrative medical doctor based in Manhattan. John-Paul Andersen, Ph.D., is a Doctor of Physiology and Pharmacology and Chief Science Officer at Phi Health.

What Are Gen Z’s Health Needs?

Mental health is undoubtedly a top priority for today’s young adults. In fact, Gen Z is over 80 percent more likely to deal with anxiety or depression compared to older generations. Unfortunately, the mental health burdens young folks carry these days have far-reaching impacts. “Chronic stress doesn’t just affect mood, but also focus, sleep, and even immune function,” warns John-Paul Andersen, Ph.D., Doctor of Physiology and Pharmacology and Chief Science Officer at Phi Health. 

Nutrition is important as well, considering the go-go-go lifestyles of many Gen Z-ers shape their diets. “For Gen Z, who may skip meals, live on grab-and-go food, or follow restrictive diets, supplements support areas where food falls short,” Cohen notes. 

The Best Supplements for Gen Zers

Making sustainable, positive lifestyle changes can help Gen Z-ers live more peaceful, balanced lives. The right supplements can come in handy, too. Here are five that experts recommend.

1. Magnesium Glycinate

When stress levels are high and sleep is disrupted, consider magnesium your best friend. This mineral helps calm your nervous system, relaxes your muscles, promotes restful sleep, and even helps balance blood sugar. No wonder it’s become one of the hottest wellness trends on TikTok! Magnesium glycinate, in particular, has been dubbed a “holy grail” for easing anxiety, helping content creators and scrollers alike finally log off and drift off.

For a high-stress generation that’s short on restful sleep (whether because of late-night studying, socializing, or scrolling, or trouble winding down because of anxiety), magnesium glycinate can make a huge difference, says Cohen. “Most people do best with 200 to 400 milligrams at night,” she says. “Just know that going too high can cause loose stools.”

Read More: The Do’s And Don’ts Of Taking Magnesium Glycinate For Sleep And Stress Support

2. Omega-3 Fatty Acids 

Between constant screen time and rising rates of anxiety and depression, much of Gen Z could use support in the brain health department, Cohen suggests. That’s where omega-3s come in. DHA (docosahexaenoic acid), in particular, supports communication between brain cells, promoting clearer focus, stronger memory, and a more balanced mood overall. 

One of the best sources of omega-3s is fatty fish like salmon (ideally wild caught) and mackerel (Atlantic and Pacific, not king mackerel). Since Gen Z leans more plant-based than other generations—nearly 79 percent go meatless at least one day a week—omega-3 shortages are not uncommon, notes Anderson. If you’re not consuming seafood, he recommends opting for a fish oil or algae-based supplement to ensure you’re getting enough. He suggests taking 1,000 to 2,000 milligrams of combined EPA and DHA per day, with food.

Read More: 5 Signs You Need More Omega-3s

3. Vitamin D

Whether they’re working, indulging in Netflix marathons, or scrolling on social media, much of Gen Z spends the majority of their days inside, meaning they don’t get their fair share of vitamin D. Research estimates that 40 to 42 percent of Americans fall short, and adults ages 20 to 29 are especially likely to be deficient. 

Adequate vitamin D in these years supports mood and immunity, and lays the groundwork for long-term bone health, Anderson says. Missing out sets you up for impaired immune function, changes in mental and emotional health, and fatigue. 

Supplementing is a good move for most folks—and especially Gen Z. “Most people do well with 600 to 2,000 IU of vitamin D3 per day, ideally with food—and many experts suggest pairing it with K2 for better bone support,” says Anderson. D3 helps you absorb calcium, and K2 helps direct that calcium to your bones and teeth (instead of soft tissues, where it doesn’t belong). 

“While vitamin D is safe for most people, it’s best not to exceed 4,000 IU per day unless your healthcare provider recommends it, since mega-doses can lead to toxicity over time,” he adds. A simple blood test can clue you in on exactly how much you should take.

Read More: Vitamin D May Help Slow Biological Aging

4. Iron

If you’ve ever felt exhausted or run down for seemingly no reason, low iron levels could be to blame. As many as one in four Americans have inadequate iron intake, which may be due to poor dietary patterns, like skipping meals or relying heavily on processed foods, according to Anderson.

Gen Z, in particular, may be low on iron because of plant-based eating or over-relying on packaged foods. “Many aren’t getting heme iron, the form found in animal products that’s easiest for the body to absorb,” explains Anderson. Gen Z women may also fall short on iron due to blood loss during menstruation, with research suggesting nearly 40 percent of adolescent and young women are low in iron.

As young people navigate life changes such as finishing school, starting careers, and exploring relationships and identity, low iron can create or contribute to fatigue, stress, and burnout that steal sparkle from these years, Anderson suggests. 

Your exact iron needs depend on your age, sex, and diet, so it’s smart to get your levels checked before supplementing regularly.

Read More: 5 Ways To Boost Your Iron If You’re Feeling Fatigued

5. Probiotics

Gut health is finally having its moment—rightfully so, since it’s linked to everything from your skin to your mood. These beneficial bacteria help maintain a healthy balance in your gut microbiome, which can support smoother digestion, clearer skin, stronger immunity, and even a calmer mind, explains Cohen. 

“For Gen Z, who often struggle with high stress levels, irregular eating habits, and poor sleep, a multi-strain probiotic can help reset and support gut balance,” she says. She recommends looking for blends that include Lactobacillus and Bifidobacterium, two of the most well-researched families of probiotic bacteria. “You’ll find them in capsule or powder form, or naturally in fermented foods like yogurt, kimchi, and kombucha.”

Read More: The Ultimate Guide To Taking Probiotics

6. A Methylated B-Complex  

What do you get when you combine restrictive diets, long work hours, and high levels of mental and emotional stress? A generation that feels overly exhausted despite their young years—and that can definitely benefit from B vitamins’ energy production and nervous system support, Cohen says. 

This family of nutrients, which includes B12, B6, and folate, helps your body turn food into energy, supports your body’s production of red blood cells, and keeps your nervous system balanced. 

For best absorption, Cohen recommends looking for a B-complex that includes methylated forms of B12 and folate. Look for between 500 and 1,000 micrograms of B12, 10 to 50 micrograms of B6, and 400 to 800 micrograms of folate. “B vitamins are water-soluble, meaning your body flushes out the extra—so don’t be surprised if your pee looks neon yellow,” she says. 

Read More: Should You Start Taking Methylated B Vitamins?

7. Reishi Mushroom

Dubbed the “calm mushroom,” reishi has been used in traditional medicine for centuries but is recently gaining momentum online and popping up in everything from gummies to lattes. It’s best known for its ability to help the body better adapt to stress and support deeper and more restorative sleep, two things Gen Zers often struggle with, notes Cohen. 

“Reishi contains unique compounds called triterpenes and beta-glucans that support immune health and promote relaxation,” explains Cohen. “It doesn’t knock you out, but it can help quiet a racing mind and make it easier to wind down at night.”

Reishi is most often taken as a capsule, tincture, or powder you can stir into tea or a nighttime latte. “Doses vary depending on the product, but 500 to 1,500 milligrams per day of a standardized extract is common,” says Anderson. “It’s generally safe for most people, but if you’re on immunosuppressant medications, it’s best to check with a healthcare provider first.”

Read More: Reishi Is Truly A Magic Mushroom—Here’s What To Do With It