Foundational Supplement Recommendations, Updated and with Additional Product Choices
A diet that is abundant in fresh, whole foods is still the goal, but high quality supplements can definitely fill in the gaps. Here are the four foundational supplements that actually deliver results.
New year, new health resolutions - but before you buy a dozen supplements to address specific symptoms, let’s talk about the foundational four that actually make a difference. In an ideal world, we would all be receiving adequate nutrition from our food - but you are probably aware that we are not currently living in an ideal world. If optimal health, energy and longevity are of value to you, then consider supplementing your diet with high quality supplements as part of your lifestyle. I’ve written individual articles on these four foundational supplements recently but want to give you a summary here and a reputable place from which to purchase.
One of the biggest challenges with supplements? Knowing you’re getting what you paid for. Between counterfeit products, degraded nutrients from improper storage, and lower-quality consumer-grade formulations, it’s nearly impossible to know if what’s in the bottle matches the label.
That’s why I exclusively recommend products through Fullscript - a platform designed for healthcare practitioners that guarantees authenticity, professional-grade quality, and proper handling from manufacturer to your door. When you create an account through my portal, you get direct access to the same pharmaceutical-grade products I use with clients, with an automatic 15-20% practitioner discount. Fullscript also runs additional sales 2-3 times a year - register for notifications when you set up your account. When you purchase through my Fullscript portal, a small percentage supports this newsletter and my ability to continue providing free evidence-based health education.
Multivitamin/multimineral: Pure Encapsulations O.N.E. is the product that I personally use and recommend for most of my clients. It contains the most important vitamins and minerals, in highly bioavailable forms, and of a sufficient amount to cover your most basic requirements. Lower quality supplements usually use cheaper forms (magnesium oxide, or vitamin D2 instead of D3 or non-methylated B vitamins for example) that are not readily absorbed or utilized by the body. If you want the nutrients delivered to your cells instead of your toilet bowl, the specific forms of each nutrient need to be considered.
Take one capsule daily, preferably with your first meal. Always take supplements with food unless stated otherwise on the label. There are often components of a meal that are needed for optimal absorption and utilization of the nutrients - for example, fat is needed in order to absorb the fat soluble vitamins A,D,E,K. Breakfast is suggested for a multi because the B vitamins can interfere with sleep for some people if taken later in the day.
Vitamin D3 with K2: Most Americans are deficient in vitamin D without knowing it. If you’ve had even one recent respiratory illness, you might be one of the majority in the U.S. who has less than optimal levels of vitamin D in your body. (Note: the “reference range” on lab test reports is reflecting the national average, not optimal or ideal levels.) There are 2000 IU vitamin D3 in the above multi. If you eat at least 2-3 servings a week of a fatty fish (sardines, mackerel, anchovies, salmon, herring) you might not need a separate vitamin D supplement. However, in my experience (and in national studies), this is definitely not the norm. Maintaining an optimal blood level of 50-70 ng/ml is the goal, and there is considerable variation in how much supplemental vitamin D is needed in order to achieve this. Many adults in the U.S. will require a total of 4000-5000 IU/day - unless you’re someone who works outdoors and receives considerable sunshine on a regular basis (or eats that much fish). Obtain a vitamin D blood test at least annually. Refer to my earlier article for more specifics on this. If blood tests remain low despite high supplementation, is it possible that you are not also taking magnesium which is an essential cofactor for vitamin D utilization?
Bio-Design Vitamin D3 5000 Plus MK-7 provides 5000 IU vitamin D3 in one capsule. You might need to take one/day if your level is very low, or perhaps one capsule 2-3x/week. Only periodic blood tests will determine the right dosage for you.
Seeking Health Optimal Vitamin D + K2 Drops is an alternative in liquid form for those who prefer liquid to capsule and formulated as 500 IU per drop so allows for more precise dosing if you wish.
Omega-3 fatty acids (fish oil): Nordic Naturals ProOmega 2000 is also the product that I personally take. Fish oils are particularly difficult to source properly. This is the specific product that I currently believe to be of most value, with a high amount of the proper components in appropriate balance. Two softgels daily is recommended for optimal cardiovascular, cognitive, and anti-inflammatory support. However, if cost is a major concern, then at least one a day (and increase the high fat fish in your diet). According to Dr. Rhonda Patrick, a low omega-3 index carries the same risk for all-cause mortality as smoking; this includes increased risks for chronic diseases like heart disease and cancer.
An alternative, less expensive choice is NBI Best Catch Omegas. This is also of high quality and with the right balance of its major components but with a slightly lower amount per capsule.
One-two softgels daily, with food (especially important to keep away from heat sources - you may store in fridge if you prefer).
Magnesium: Magnesium glycinate in capsules is the form that I generally recommend for multi-purpose needs. (Minerals in capsule form vs in tablet form are generally more easily dissolved and absorbed.) Douglas Labs Magnesium Glycinate is my recommended brand - for quality and cost. Refer back to my earlier article for the many benefits of magnesium. Dosing depends upon your symptoms - muscle aches or cramps, anxiety, poor sleep are three common signs of low magnesium levels in the body.
Pure Encapsulations Magnesium Glycinate is an alternative choice, slightly more expensive but you can buy a very large container (360 capsules) which can allow you to order less frequently, especially if you’re taking 3 or 4/day.
Start with one capsule/day, with food. Many people take it after dinner in order to help with sleep. Other people find that taking it with breakfast helps with anxiety or nervousness during the day. 2-3 capsules a day, divided throughout the day, seems to be the most common dose. If you take more than your body can utilize, your stools will probably become loose - that’s your signal to cut back. Otherwise, go up to 4 capsules/day (divided throughout the day) to see if it’s helpful with various symptoms.
Store all of your supplements out of the light and away from heat. I keep mine in a shoe box in my closet and fill my weekly supplement dispenser from there.
Ready to get started? Set up your Fullscript account here - it takes less than 2 minutes. I recommend ordering all four foundational supplements and committing to 90 days to really assess the difference. My clients consistently report clearer thinking, more stable energy throughout the day, better sleep, and that hard-to-describe feeling of being more resilient to stress within 6-8 weeks of addressing these foundational nutritional gaps.