{"id":36428,"date":"2025-10-01T09:37:37","date_gmt":"2025-10-01T13:37:37","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=36428"},"modified":"2025-10-02T08:28:49","modified_gmt":"2025-10-02T12:28:49","slug":"supplements-for-gen-z","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/supplements-for-gen-z\/","title":{"rendered":"The Supplements Every Gen Zer Needs"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">If you\u2019re part of Gen Z, you know that your current stage of life is anything but predictable. Born between 1997 and 2012, you\u2019re 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\u2019s no wonder many in your generation say they feel stretched thin.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Research shows that <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC12042498\/#:~:text=In%202021%2C%20Deloitte%20Global%20surveyed,and%20worry%20due%20to%20the\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">nearly half of Gen Z<\/span><\/a><span style=\"font-weight: 400;\"> reports feeling stressed or anxious most of the time. \u201cWhether it\u2019s school deadlines, work responsibilities, financial insecurity, or simply the weight of digital overload, these pressures are real\u2014and they\u2019re taking a toll on both mental and physical health,\u201d says <\/span><span style=\"font-weight: 400;\">Dana Cohen<\/span><span style=\"font-weight: 400;\">, M.D., an integrative medical doctor based in Manhattan. \u201cSleep isn\u2019t spared either: Late-night scrolling and irregular schedules often get in the way of restorative rest.\u201d <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Unfortunately, when you\u2019re running on empty, everything from your focus and energy to your immune system and mood can veer off kilter. <\/span><span style=\"font-weight: 400;\">But here\u2019s 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\u2019re 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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This guide breaks down some of Gen Z\u2019s most pressing health needs, plus the supplements that can best support their well-being in a fast-paced world.<\/span><\/p>\n<ul>\n<li><em style=\"font-family: 'Josefin Sans', Arial, sans-serif; font-size: 0.875rem; font-weight: bold; text-transform: uppercase;\"><strong>ABOUT OUR EXPERTS<\/strong><\/em>: <em><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.drdanacohen.com\/\" target=\"_blank\" rel=\"noopener\">Dana Cohen<\/a>, 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 <a href=\"https:\/\/www.phi.health\/?srsltid=AfmBOoppi4qCu9HoofI8L0wa_sSfgx8WyM7wfSM_0-qb7ZI8zR5-Hc12\" target=\"_blank\" rel=\"noopener\">Phi Health.<\/a><\/span><\/em><\/li>\n<\/ul>\n<h2><strong>What Are Gen Z\u2019s Health Needs?<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Mental health is undoubtedly a top priority for today\u2019s young adults. In fact, Gen Z is over <a href=\"https:\/\/www.aecf.org\/blog\/generation-z-and-mental-health\" target=\"_blank\" rel=\"noopener\">80 percent more likely<\/a> to deal with anxiety or depression compared to older generations. <\/span><span style=\"font-weight: 400;\">Unfortunately, the mental health burdens young folks carry these days have far-reaching impacts. \u201cChronic stress doesn\u2019t just affect mood, but also focus, sleep, and even immune function,\u201d warns John-Paul Andersen, Ph.D., Doctor of Physiology and Pharmacology and Chief Science Officer at <\/span><span style=\"font-weight: 400;\">Phi Health<\/span><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Nutrition is important as well, considering the go-go-go lifestyles of many Gen Z-ers shape their diets. \u201cFor Gen Z, who may skip meals, live on grab-and-go food, or follow restrictive diets, supplements support areas where food falls short,\u201d Cohen notes.\u00a0<\/span><\/p>\n<h2><strong>The Best Supplements for Gen Zers<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<h3><strong>1. Magnesium Glycinate<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">When stress levels are high and sleep is disrupted, consider magnesium your best friend. This mineral helps <\/span><span style=\"font-weight: 400;\">calm your nervous system, relaxes your muscles, promotes restful sleep, and even helps balance blood sugar<\/span><span style=\"font-weight: 400;\">. No wonder it\u2019s become one of the hottest wellness trends on TikTok! <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/minerals\/magnesium\" target=\"_blank\" rel=\"noopener\">Magnesium glycinate<\/a>, in particular, has been dubbed a \u201choly grail\u201d for easing anxiety, helping content creators and scrollers alike finally log off and drift off.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For a high-stress generation that\u2019s 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. \u201cMost people do best with 200 to 400 milligrams at night,\u201d she says. \u201cJust know that going too high can cause loose stools.\u201d<\/span><\/p>\n<p><strong>Read More: <\/strong><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/magnesium-glycinate-for-sleep-and-stress-support\/\">The Do\u2019s And Don\u2019ts Of Taking Magnesium Glycinate For Sleep And Stress Support<\/a><\/p>\n<h3><strong>2. Omega-3 Fatty Acids\u00a0<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">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\u2019s where <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/supplements\/fish-oil-omegas\" target=\"_blank\" rel=\"noopener\">omega-3s<\/a> come<\/span><span style=\"font-weight: 400;\">\u00a0in. <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23515006\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">DHA<\/span><\/a><span style=\"font-weight: 400;\"> (docosahexaenoic acid), in particular, supports communication between brain cells, promoting clearer focus, stronger memory, and a more balanced mood overall.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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\u2014nearly <\/span><a href=\"https:\/\/www.supermarketnews.com\/health-wellness\/gen-z-is-leading-a-generational-shift-in-plant-based-food-purchasing\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">79 percent go meatless at least one day a week\u2014<\/span><\/a><span style=\"font-weight: 400;\">omega-3 shortages are not uncommon, notes Anderson. If you\u2019re not consuming seafood, he recommends opting for a <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/supplements\/fish-oil-omegas\" target=\"_blank\" rel=\"noopener\">fish oil or algae-based supplement<\/a> to ensure you\u2019re getting enough. He suggests taking 1,000 to 2,000 milligrams of combined EPA and DHA per day, with food.<\/span><\/p>\n<p><strong>Read More:<\/strong> <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/signs-you-need-more-omega-3s\/\">5 Signs You Need More Omega-3s<\/a><\/p>\n<h3><strong>3. Vitamin D<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Whether they\u2019re working, indulging in Netflix marathons, or scrolling on social media, much of <a href=\"https:\/\/sociologicalscience.com\/articles-v11-20-553\/\" target=\"_blank\" rel=\"noopener\">Gen Z spends the majority of their days inside<\/a>, meaning they don\u2019t get their fair share of <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/letter-vitamins\/vitamin-d\" target=\"_blank\" rel=\"noopener\">vitamin D<\/a>. <\/span><span style=\"font-weight: 400;\"><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9573946\/\" target=\"_blank\" rel=\"noopener\">Research<\/a> estimates that 40 to 42 percent of Americans fall short, and adults ages 20 to 29 are especially likely to be deficient.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Supplementing is a good move for most folks\u2014and especially Gen Z. \u201cMost people do well with 600 to 2,000 IU of <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/letter-vitamins\/vitamin-d\" target=\"_blank\" rel=\"noopener\">vitamin D3<\/a> per day, ideally with food\u2014and many experts suggest <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/p\/vit-d3-5000-vit-k2-100-120-vegetarian-capsules\/vs-4203\"><span style=\"font-weight: 400;\">pairing it with K2<\/span><\/a><span style=\"font-weight: 400;\"> for better bone support,\u201d says Anderson. D3 helps you absorb <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/minerals\/calcium\" target=\"_blank\" rel=\"noopener\">calcium<\/a>, and <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/letter-vitamins\/vitamin-k\" target=\"_blank\" rel=\"noopener\">K2<\/a> helps direct that calcium to your bones and teeth (instead of soft tissues, where it doesn\u2019t belong).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cWhile vitamin D is safe for most people, it\u2019s best not to exceed 4,000 IU per day unless your healthcare provider recommends it, since mega-doses can lead to toxicity over time,\u201d he adds. A simple blood test can clue you in on exactly how much you should take.<\/span><\/p>\n<p><strong>Read More:<\/strong> <a href=\"https:\/\/www.vitaminshoppe.com\/p\/vit-d3-5000-vit-k2-100-120-vegetarian-capsules\/vs-4203\">Vitamin D May Help Slow Biological Aging<\/a><\/p>\n<h3><strong>4. Iron<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">If you\u2019ve ever felt exhausted or run down for seemingly no reason, low <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/minerals\/iron\" target=\"_blank\" rel=\"noopener\">iron<\/a> levels could be to blame. As many as <\/span><a href=\"https:\/\/www.nhlbi.nih.gov\/news\/2024\/about-1-4-americans-may-have-inadequate-iron-intake-or-absorption\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">one in four Americans <\/span><\/a><span style=\"font-weight: 400;\">have inadequate iron intake, which may be due to poor dietary patterns, like skipping meals or relying heavily on processed foods, according to Anderson.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Gen Z, in particular, may be <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/iron-on-a-plant-based-diet\/\" target=\"_blank\" rel=\"noopener\">low on iron because of plant-based eating<\/a> or over-relying on packaged foods. \u201cMany aren\u2019t getting heme iron, the form found in animal products that\u2019s easiest for the body to absorb,\u201d explains Anderson. Gen Z women may also fall short on iron due to blood loss during menstruation, with <\/span><a href=\"https:\/\/jamanetwork.com\/journals\/jama\/fullarticle\/2806540\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">research<\/span><\/a><span style=\"font-weight: 400;\"> suggesting nearly 40 percent of adolescent and young women are low in iron.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your exact <\/span><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Iron-Consumer\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">iron needs<\/span><\/a><span style=\"font-weight: 400;\"> depend on your age, sex, and diet, so it\u2019s smart to get your levels checked before supplementing regularly.<\/span><\/p>\n<p><strong>Read More:<\/strong> <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/low-iron-fatigue\/\">5 Ways To Boost Your Iron If You\u2019re Feeling Fatigued<\/a><\/p>\n<h3><strong>5. Probiotics<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Gut health is finally having its moment\u2014rightfully so, since it\u2019s linked to everything from your <\/span><span style=\"font-weight: 400;\">skin<\/span><span style=\"font-weight: 400;\"> to your <\/span><span style=\"font-weight: 400;\">mood<\/span><span style=\"font-weight: 400;\">. 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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cFor Gen Z, who often struggle with high stress levels, irregular eating habits, and poor sleep, a <a href=\"https:\/\/www.vitaminshoppe.com\/c\/digestion-gut-health\/probiotics\" target=\"_blank\" rel=\"noopener\">multi-strain probiotic<\/a> can help reset and support gut balance,\u201d she says. She recommends looking for blends that include <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10994795\/\"><span style=\"font-weight: 400;\">Lactobacillus<\/span><\/a><span style=\"font-weight: 400;\"> and <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8727868\/\"><span style=\"font-weight: 400;\">Bifidobacterium<\/span><\/a><span style=\"font-weight: 400;\">, two of the most well-researched families of probiotic bacteria. \u201cYou\u2019ll find them in capsule or powder form, or naturally in fermented foods like yogurt, kimchi, and kombucha.\u201d<\/span><\/p>\n<p><strong>Read More:<\/strong> <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/guide-to-taking-probiotics\/\">The Ultimate Guide To Taking Probiotics<\/a><\/p>\n<h3><strong>6. A Methylated B-Complex\u00a0\u00a0<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">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\u2014and that can definitely benefit from <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/letter-vitamins\/vitamin-b\" target=\"_blank\" rel=\"noopener\">B vitamins<\/a>\u2019 energy production and nervous system support, Cohen says.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9662251\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">family of nutrients<\/span><\/a><span style=\"font-weight: 400;\">, which includes <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/letter-vitamins\/vitamin-b\" target=\"_blank\" rel=\"noopener\">B12, B6, and folate<\/a>, helps your body turn food into energy, supports your body\u2019s production of red blood cells, and keeps your nervous system balanced.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For best absorption, Cohen recommends looking for a B-complex that includes <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/letter-vitamins\/vitamin-b\" target=\"_blank\" rel=\"noopener\">methylated forms of B12 and folate<\/a>. Look for between 500 and 1,000 micrograms of B12, 10 to 50 micrograms of B6, and 400 to 800 micrograms of folate. \u201cB vitamins are water-soluble, meaning your body flushes out the extra\u2014so don\u2019t be surprised if your pee looks neon yellow,\u201d she says.\u00a0<\/span><\/p>\n<p><strong>Read More:<\/strong> S<a href=\"https:\/\/www.vitaminshoppe.com\/blog\/methylated-b-vitamins\/\">hould You Start Taking Methylated B Vitamins?<\/a><\/p>\n<h3><strong>7. Reishi Mushroom<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Dubbed the \u201ccalm mushroom,\u201d <a href=\"https:\/\/www.vitaminshoppe.com\/c\/herbs-natural-remedies\/popular-herbs\/mushrooms\" target=\"_blank\" rel=\"noopener\">reishi<\/a> has been used in traditional medicine for centuries but is recently gaining momentum online and popping up in everything from gummies to lattes. It\u2019s best known for its ability to <\/span><span style=\"font-weight: 400;\">help the body better adapt to stress<\/span><span style=\"font-weight: 400;\"> and support deeper and more restorative <\/span><span style=\"font-weight: 400;\">sleep<\/span><span style=\"font-weight: 400;\">, two things Gen Zers often struggle with, notes Cohen.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cReishi contains unique compounds called triterpenes and beta-glucans that support immune health and promote relaxation,\u201d explains Cohen. \u201cIt doesn\u2019t knock you out, but it can help quiet a racing mind and make it easier to wind down at night.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Reishi is most often taken as a <a href=\"https:\/\/www.vitaminshoppe.com\/c\/herbs-natural-remedies\/popular-herbs\/mushrooms\" target=\"_blank\" rel=\"noopener\">capsule, tincture, or powder<\/a> you can stir into tea or a nighttime latte. \u201cDoses vary depending on the product, but 500 to 1,500 milligrams per day of a standardized extract is common,\u201d says Anderson. \u201cIt\u2019s generally safe for most people, but if you\u2019re on immunosuppressant medications, it\u2019s best to check with a healthcare provider first.\u201d<\/span><\/p>\n<p><strong>Read More:<\/strong> <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/reishi-mushrooms\/\">Reishi Is Truly A Magic Mushroom\u2014Here\u2019s What To Do With It<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you\u2019re part of Gen Z, you know that your current stage of life is anything but predictable. Born between 1997 and 2012, you\u2019re 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<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/supplements-for-gen-z\/\">Read More <span class=\"screen-reader-text\">The Supplements Every Gen Zer Needs<\/span><\/a><\/p>\n","protected":false},"author":78,"featured_media":36431,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[5,9],"tags":[],"class_list":["post-36428","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","category-the-latest"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - 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