The Supplements Every Millennial Needs

If you’re a millennial, you’re in the middle of some of your busiest and most demanding decades. Chances are, you’re building your career, raising a family (or trying to), managing your home, paying off student loans, planning for your financial future, and trying to squeeze in time for friends, fitness, and maybe even yourself. Needless to say, you’ve got a lot on your plate. 

Millennials, born between 1981 and 1996, are the generation known for their hustle, but also known for running on empty, notes functional dietitian Jenna Volpe, R.D.N., L.D., C.L.T. “Chronic stress and endless multitasking often leave millennials feeling stretched thin,” she says. “Add in fertility concerns, hormone shifts, gut issues, and the first signs of aging, and it’s no wonder wellness feels harder to maintain than it did in their 20s.”

While some aspects of growing older are out of millennials’ control, there are many ways they can bolster their health and wellness, according to Brittany Michels, M.S., R.D.N., L.D.N., C.P.T., a registered dietitian, certified personal trainer, and nutritionist for The Vitamin Shoppe. Consistent movement, balanced nutrition, stress management, and prioritizing sleep are more important than ever—and supplements can help move the needle, too.

In this guide, we’ll spotlight the supplements that millennials should consider as they strive to manage the nonstop circuit of work, family, and everything in between.

• ABOUT OUR EXPERTS: Jenna Volpe, R.D.N., L.D., C.L.T., is a functional dietitian. Brittany Michels, M.S., R.D.N., L.D.N., C.P.T., is a registered dietitian, certified personal trainer, and nutritionist for The Vitamin Shoppe. David Friedman, N.D., D.C., is a naturopathic doctor and clinical nutritionist.

What Are Millennials’ Health Needs?

For millennials, health priorities are shifting and the realities of aging are setting in. Gone are the days of bouncing back after a night of drinking with friends and skipping meals without feeling fatigued or even a little dizzy, notes Michels. Instead, chronic stress and burnout may start to take their toll. 

In fact, one study published in the Journal of Adult Development found that millennials experience significantly higher rates of depression, anxiety, stress, and fatigue compared to older generations, with specific worries revolving around their career, finances, and childcare. “Millennials are one of the most stressed-out generations, likely exacerbated by long work days, excessive screen time, and interrupted sleep from parenting,” echoes Friedman. 

One of the biggest challenges of stress is the ripple effect it has on nearly every system of the body, warns naturopathic doctor and clinical nutritionist David Friedman, N.D., D.C. “Prolonged elevation of the stress hormone cortisol doesn’t just keep you up at night, but it can actually suppress your immune system, making you more susceptible to infections,” he says. “High cortisol levels have been associated with cognitive impairments such as memory problems, difficulty concentrating, and decreased mental clarity, as well as increased blood pressure, which is a risk for cardiovascular disease.”

Read More: 6 Science-Backed Ways To Lower Cortisol

Gut health is another key focus area for millennials. “Decades of exposure to processed foods, environmental toxins, and antibiotics have left many millennials with digestive concerns that affect far more than their stomach,” Michels says. “The state of our gut impacts virtually every other facet of our health and wellbeing, particularly our immune system (about 70 percent of the immune system is synced up with our intestines), as well as our mental health, skin, and overall nutritional status.” 

Finally, hormone balance and fertility may also be top of mind for many millennials. In a phase of life often centered around starting a family, this generation is feeling the impacts of climbing infertility rates. (An estimated 11 percent of women and nine percent of men of childbearing age suffer from the inability to bear children.) One of the potential reasons for this, according to Volpe, is the growing burden of environmental exposures and nutrient depletion that can harm both hormonal health and fertility. 

The Best Supplements for Millennials

In addition to the foundational elements of a healthy lifestyle, supplements can really step in for support here. “By filling in nutritional shortfalls and providing targeted backup in areas like stress, sleep, gut health, and hormone balance, the right supplements can help millennials not only keep up with the demands of today but also invest in their health for tomorrow,” Michels suggests.

So which supplements matter most for millennials? If you’re in this generation, here’s what experts recommend keeping in your cabinet to bolster your health and wellness. 

1. Creatine

Once considered nothing more than a bodybuilding supplement, creatine is now gaining traction among millennials for its benefits beyond muscle. Research shows that natural creatine levels in the brain and muscles decline with age—and that stress, lack of sleep, and overtraining (all common in millennial lifestyles) can deplete reserves even earlier, notes Michels. 

In fact, a review published in frontiers in Nutrition found that creatine supplementation supports both physical performance and cognitive function, particularly in young adults under chronic stress. “Creatine matters for millennials because it’s linked to energy, mental clarity, and long-term health,” says Michels. “We’re seeing more evidence that creatine may improve short-term memory, focus, and mood while supporting muscle maintenance and energy metabolism.” 

Michels recommends aiming for 0.03 to 0.06 grams per kilogram per day, preferably before and/or after workouts. “This recommendation would come out to two to four grams per day for a 150-pound athlete or three to six grams/day for a 220-pound athlete,” she notes. “Unflavored powders are most popular, as they’re an easy add to flavored pre-workouts and post-workout protein drinks.” You’ll also find creatine in capsule form, chews, and gummies, as well as added to many supplement formulas designed for pre-workout performance and post-workout recovery.

2. Vitamin D

An estimated 40 percent of Americans are deficient in this all-important nutrient, and millennials are certainly impacted, especially considering the increase in remote work post-pandemic, suggests Friedman. Add in the fact that many millennials have cut back on dairy and animal products, and deficiency risk climbs even higher.

Vitamin D is crucial for this generation, playing a role in everything from regulating mood and bolstering immune function to supporting strong bones and protecting cognition. “Low levels of this nutrient have been linked to fatigue, increased risk of depression, and fertility challenges—all issues that disproportionately affect this generation as they navigate careers, parenthood, and overall wellness,” Volpe says. 

Research shows most adults need somewhere between 1,000 and 4,000 IU of vitamin D daily to keep levels in the healthy range. “You’re more likely to get enough vitamin D from sunlight in the spring and summer, but once the days get shorter, consider adding a supplement to your routine,” says Friedman. 

3. Omega-3s

“Modern millennial diets rely heavily on processed foods, takeout, and seed oils, which all tend to be seriously lacking in omega-3 fatty acids,” says Volpe. That’s a problem, since these essential nutrients (mainly DHA and EPA) can’t be made by the body and are difficult to find in food sources outside of fatty fish like salmon and sardines.

That said, given that millennials report record levels of anxiety, stress, and burnout, omega-3s are vital. Research suggests they offer significant support for those experiencing low mood.

Beyond mental health, omega-3 fatty acids have also been linked to improved egg quality, embryo development, and even higher success rates in assisted reproductive technology (like IVF), making them an important nutrient for millennials navigating fertility and family planning.

Most healthy millennials can safely aim for about one gram of combined EPA and DHA daily, ideally from a high-quality, low-mercury fish oil or vegan algae oil supplement, according to Volpe. “In many cases, up to two grams per day may be even more beneficial, depending on diet and lifestyle,” she adds. It’s worth pointing out, however, that omega-3s have been known to thin blood, so anyone taking blood thinners should check in with their healthcare provider before adding the supplement.

4. Magnesium

If you’re a millennial, you may be running low on magnesium without even realizing it. “When magnesium levels are low, you may notice more tension, restless sleep, or even chronic fatigue—all issues that can snowball during the busy millennial life stage,” says Volpe. “Clinical studies have shown that adding magnesium can help you sleep more soundly and feel less stressed and overwhelmed.” Ironically, some of these struggles (including stress and interrupted sleep) also contribute to low magnesium in the first place!

Friedman recommends that millennials aim for 200 to 400 milligrams of magnesium daily, ideally as bioavailable magnesium glycinate. “Taking it with meals can help enhance absorption and minimize the risk of stomach upset,” he says. “For sleep support, some individuals find it beneficial to take an additional dose about an hour before bedtime to promote relaxation and improve sleep quality.”

5. Valerian Root

A recent Gallup poll found that millennials are the most sleep-deprived generation, with only 39 percent of folks ages 30 to 49 reporting that they get enough shut-eye on a given night—the lowest of any of the groups surveyed. It’s no surprise, given that this group is navigating demanding careers, nonstop parenting responsibilities, and more.

That’s where gentle, plant-based sleep supporters like valerian root come in. “This herb has been used for centuries as a natural sleep aid, and today it’s one of the most researched botanicals for calming the nervous system,” says Friedman.

So, why all the hype around this sleepy tea staple? “Valerian root appears to work by increasing levels of GABA, a neurotransmitter that helps quiet anxious thoughts and promote relaxation,” explains Friedman. Indeed, one study published in the Journal of Evidence-Based Integrative Medicine found that valerian root may help people sleep better and feel less anxious.

If you need some help in the sleep department, Friedman recommends 300 to 600 milligrams of valerian root extract about 30 minutes before bedtime. Just know: “It’s not a quick fix and tends to work best when taken consistently for a few weeks,” he notes. As with any supplement, check in with a healthcare provider before starting, especially if you’re taking other medications.

6. B Vitamins

B vitamins are important for millennials—especially millennial women—because so many in this generation are in the thick of pregnancy, breastfeeding, or raising young children. “During pregnancy and postpartum, your body’s demand for nutrients like folate and B12 goes way up,” says Michels. “They’re essential for fetal development, milk production, and keeping mom’s energy and mood steady.”

Folate (B9), which plays an essential role in cell growth and DNA formation, is especially crucial before and during pregnancy. In fact, research shows that getting enough folate can dramatically reduce the risk of neural tube defects in babies, making it one of the most critical nutrients for women of childbearing age. 

Even outside of pregnancy, these vitamins are critical for millennial parents running on little sleep and nonstop schedules. Folate supports hormone balance and reproductive health, while B12 keeps energy levels up and helps prevent brain fog and irritability, notes Volpe. “Low levels of either can leave parents feeling depleted right when they need stamina the most,” she says.

Research shows that a lack of B12 can affect the brain and mental health in serious ways, linking it to chronic conditions including depression, anxiety, and even dementia. “For millennials, this isn’t just about protecting long-term brain health—it’s about how you feel every day,” says Friedman. “Symptoms of low B12 (like low energy, cloudy focus, and mood changes) can easily be mistaken for everyday stress.”

Meanwhile, “low folate levels have been linked to fatigue, mood swings, and difficulty concentrating, symptoms that many millennials may already be experiencing due to busy schedules and stress,” adds Volpe. 

Michels recommends supplementing with methylcobalamin, the active form of vitamin B12, or opting for a full B-complex to cover your bases. “A daily dose of 500 to 1,000 micrograms of B12 is typical for most adults, especially those following plant-forward diets,” she says. “Since B vitamins work synergistically, a balanced B-complex can also help ensure you’re getting enough folate (B9) and other key Bs that support energy, metabolism, and brain health.” 

7. Adaptogens

“Stress and burnout are practically synonymous with the millennial experience,” says Volpe. That’s where adaptogens—herbs and fungi that help the body adapt to stress and restore balance—come into play. Popular examples include ashwagandha, rhodiola, and functional mushrooms like reishi and lion’s mane.

“These botanicals work by regulating the body’s stress response system, known as the HPA axis, which helps balance cortisol,” she explains. Research on ashwagandha has shown that daily supplementation can significantly reduce perceived stress and cortisol levels, while rhodiola has been found to ease fatigue and increase concentration.

Functional mushrooms fit into this same category but offer their own unique benefits, notes Volpe. “Lion’s mane, for instance, has been studied for its ability to improve mood, with one Journal of Functional Foods study finding that a single dose left participants feeling less stressed,” she says. “Reishi, on the other hand, is often associated with relaxation and better sleep, making it another popular choice for managing the pressures of modern life.”

If you’re curious about adding adaptogens into your routine, Volpe recommends 300 to 600 milligrams of ashwagandha per day, so long as you’re not pregnant or dealing with thyroid issues. “Some studies show that ashwagandha may increase levels of T3 and T4 (thyroid hormones) and lower TSH,” she adds. “For people with hyperthyroidism (overactive thyroid), this could worsen symptoms like anxiety, heart palpitations, or weight loss.”

Otherwise, consider 200 to 400 milligrams of rhodiola per day or functional mushrooms like reishi or lion’s mane (you’ll find these in powders and tinctures), Michels suggests.