What is the best supplement for balance? An Expert Guide

October 6, 2025 •

5 min read

According to the CDC, falls are a leading cause of injury among older adults, highlighting the critical importance of maintaining good balance. While a healthy lifestyle and targeted exercises are fundamental, many people wonder, "What is the best supplement for balance?" Scientific research points to several key nutrients that support neuromuscular function, inner ear health, and overall stability.

Quick Summary

Several nutrients play a vital role in maintaining stability, including Vitamin D, Vitamin B12, and Magnesium. A balanced diet is crucial, but supplements can address specific deficiencies linked to balance issues, especially those affecting the nervous system and inner ear.

Key Points

Consult a Healthcare Provider: Before supplementing, consult a healthcare provider to test for specific vitamin and mineral deficiencies, especially Vitamin D and B12, as addressing these can significantly improve balance.
Vitamin D and Muscle Function: Maintaining adequate Vitamin D levels is strongly linked to good muscle function and may reduce the risk of falls, particularly in older adults.
Vitamin B12 and Nerve Health: B12 deficiency can cause nervous system damage and impaired proprioception. Vegans and the elderly should ensure sufficient intake.
Magnesium and Dizziness: For those experiencing vertigo, magnesium supplementation may help manage symptoms by supporting nerve and muscle function.
Omega-3s for Inner Ear Health: The inner ear is crucial for balance. Omega-3 fatty acids, especially DHA and EPA, support cellular health and circulation in this area.
Probiotics for Overall Wellness: The gut-brain axis suggests a link between gut health and neurological function. While evidence is indirect, probiotics support overall wellness and may play a role in stability.
Combine with Lifestyle Changes: Supplements should complement a healthy diet and regular physical activity, not replace them. Balance is best improved through a holistic approach.

Understanding the Complexities of Balance

Balance is not a simple function; it is a complex system involving multiple bodily systems working in harmony. This includes your vision, the vestibular system in your inner ear, your muscular and skeletal systems, and your proprioception (your body's ability to sense its position in space). A deficiency in certain nutrients can disrupt one or more of these systems, leading to a feeling of unsteadiness, dizziness, or increased risk of falls. While no single supplement is a magic bullet, addressing specific nutritional gaps can provide significant support.

Before considering any supplementation, it is crucial to understand that this information is for general knowledge and should not be taken as medical advice. Always consult with a healthcare provider before starting any new supplement regimen.

The Role of Key Nutrients

Several vitamins and minerals have been shown to influence balance through various mechanisms. Here is a closer look at the primary contenders.

Vitamin D

Often called the "sunshine vitamin," Vitamin D is well-documented for its role in bone health by aiding calcium absorption. However, its benefits extend to the neuromuscular system, supporting muscle function and reducing the risk of falls, particularly in older adults with deficiencies.

How it helps: A deficiency in Vitamin D has been linked to reduced muscular performance and atrophy of fast-twitch muscle fibers, which are critical for rapid reactions and maintaining balance.
Who should consider it: Individuals with limited sun exposure, darker skin tones, and the elderly are at higher risk for Vitamin D deficiency. Those with specific conditions like Benign Paroxysmal Positional Vertigo (BPPV) may also benefit from supplementation.
Considerations: Research suggests that maintaining adequate Vitamin D levels can provide beneficial effects on strength and balance.

Vitamin B12

Vitamin B12 is essential for the healthy functioning of the nervous system and the production of red blood cells. Deficiency can lead to peripheral neuropathy, which manifests as tingling in the extremities and can significantly impair balance.

How it helps: Vitamin B12 is crucial for the maintenance of nerve cells and the myelin sheath that insulates them. Deficiency can cause spinal cord neuropathy and reduce proprioception.
Who should consider it: Vegans and strict vegetarians are at high risk, as B12 is predominantly found in animal products. Older adults with malabsorption issues should also be screened for deficiency.

Magnesium

This mineral is a cofactor in over 300 enzyme systems, playing a key role in nerve function and muscle contraction. Magnesium also helps regulate blood pressure and blood glucose levels, which can indirectly affect stability.

How it helps: For those with vertigo or dizziness, studies suggest that magnesium supplementation, particularly magnesium oxide, can help manage symptoms, possibly due to its role in nerve function and blood flow.
Who should consider it: Many people have magnesium levels that could be optimized. Those experiencing regular bouts of vertigo or migraines may find relief from supplementation.

Omega-3 Fatty Acids

Found in fatty fish, walnuts, and flaxseeds, omega-3 fatty acids, specifically EPA and DHA, are integral components of cell membranes and have anti-inflammatory properties.

How it helps: Omega-3s can aid in brain health, regulate hormones, and reduce inflammation, which can affect the inner ear's function. A correct balance of omega-3s is vital for ear health, which is directly tied to equilibrium.
Who should consider it: Those who don't consume enough fish or other omega-3-rich foods. Studies have shown a lower risk of hearing loss in women with regular fish consumption.

Probiotics

While seemingly unrelated, the gut-brain axis suggests a strong connection between gut health and neurological function. An imbalanced gut microbiome can influence mood, stress, and potentially other factors related to balance.

How it helps: Probiotics can help restore the natural balance of bacteria in the gut, which may positively impact overall wellness, though direct evidence for balance improvement is limited and ongoing.
Who should consider it: Anyone seeking to improve overall gut health. Individuals experiencing gut issues alongside other balance problems may benefit.

Comparison of Balance-Supporting Supplements


Feature	Vitamin D	Vitamin B12	Magnesium	Omega-3s	Probiotics
Primary Mechanism for Balance	Supports neuromuscular function; improves muscle strength and reflexes.	Crucial for nervous system health; prevents neuropathy that impairs proprioception.	Aids in nerve function, muscle contraction, and blood flow; may help with vertigo.	Supports brain and inner ear health; reduces inflammation.	Supports gut-brain axis; may indirectly improve neurological function.
Key Food Sources	Sun exposure, fatty fish, fortified dairy.	Meat, fish, poultry, eggs, fortified cereals.	Leafy greens, nuts, seeds, whole grains.	Fatty fish (salmon, mackerel), walnuts, flaxseeds.	Yogurt, kefir, sauerkraut, kimchi.
Risk Groups for Deficiency	Elderly, low sun exposure, darker skin, those with certain medical conditions.	Vegans, vegetarians, older adults with malabsorption.	Many people have suboptimal levels; those with certain conditions like diabetes.	Individuals with low fish or seed intake.	Individuals with poor diet, those who recently took antibiotics.
Relevant for Vertigo?	Yes, especially for conditions like BPPV.	Yes, linked to dizziness in deficient individuals.	Yes, some studies show benefit for vestibular migraines and PPPD.	Yes, a proper balance is important for ear health.	Indirectly, through gut-brain axis, but less evidence.
Expert Consensus	Strong evidence for reducing fall risk, especially with deficiency.	Strong evidence for addressing deficiency-related issues.	Promising, particularly for vertigo and nerve health.	Good for overall health, with benefits for ear and brain.	Safe but less direct evidence for balance; good for general wellness.

Conclusion: The Holistic Approach to Balance

Determining the absolute best supplement for balance depends on the root cause of an individual's issue. For many, the answer is not a single pill but a combination of factors. Start by evaluating your diet and lifestyle. Are you getting sufficient sunlight and nutrients? For older adults, ensuring adequate Vitamin D and B12 intake can be particularly impactful. Addressing deficiencies with targeted supplements is a wise step, but it is not a substitute for a balanced diet and regular physical activity.

Before beginning any new supplement regimen, it is crucial to consult with a healthcare professional to identify underlying deficiencies and determine the most appropriate course of action. While Vitamin D, B12, and magnesium show strong evidence, integrating other supportive nutrients like omega-3s and probiotics can also contribute to overall wellness. The path to better balance is multifaceted, combining smart nutritional choices with healthy habits to support your body's complex equilibrium system.

For more comprehensive information on maintaining balance, including exercises and lifestyle modifications, visit the Balance & Mobility Program at the National Institutes of Health.

Frequently Asked Questions

Deficiencies in Vitamin D, Vitamin B12, and certain minerals like magnesium are most commonly linked to poor balance. Vitamin D deficiency affects muscle strength, B12 affects nerve function, and magnesium deficiency can relate to dizziness.

Yes, maintaining a healthy lifestyle is critical. Regular physical activity, a balanced diet rich in whole foods, and addressing underlying medical conditions can all significantly improve balance. Supplements are meant to fill nutritional gaps, not replace healthy habits.

Omega-3s, particularly DHA, are essential for brain health and cell membrane function. They also help reduce inflammation and improve circulation, which is important for the inner ear's function, a key component of the balance system.

While not a cure-all, certain supplements are researched for their effects on vertigo. Vitamin D and calcium have shown promise for benign paroxysmal positional vertigo (BPPV), while magnesium is sometimes recommended for vestibular migraines.

Yes, adopting a diet rich in fruits, vegetables, whole grains, and lean proteins can provide essential nutrients. For inner ear health, specifically, a diet rich in potassium and magnesium is beneficial, and limiting sodium is often recommended.

The only way to know for sure is to get tested by a healthcare provider. A doctor can order blood tests to check your levels of Vitamin D, B12, and other key nutrients to identify any deficiencies that might be contributing to your balance problems.

Maintaining adequate vitamin D levels is important, but excessively high levels do not necessarily provide additional benefits for balance in healthy adults and can potentially lead to side effects. Dosage should be guided by a doctor based on your specific needs and current levels.