You need to look at your overall health and diet to know what supplements you would benefit from. If you don’t eat a lot of fruits high in vitamin C, you should take that. It is most helpful during cold and flu season as is zinc and magnesium. For females 1200 mg of calcium per day with vitamin D is recommended, taken in 600mg increments twice a day. Fish oil is beneficial for skin, hair and heart as is any of the Omega 3 oils.