Start with food. Then fill the gaps.
This is not a shopping list. It is the plain education I wish everyone had before they walked into a supplement aisle. Five nutrients come up again and again in my work, so here is what each one does, why your body wants it, and how to get more of it from your plate first.
Magnesium Glycinate
What it does
Magnesium supports muscles, nerves, sleep, relaxation, energy production, and hundreds of processes throughout the body.
Did you know?
There are more than 10 commonly used forms of magnesium, including glycinate, citrate, malate, threonate, taurate, chloride, and oxide. Different forms have different characteristics and uses.
Why Glycinate?
For everyday support, magnesium glycinate is my primary choice. It's generally well absorbed, gentle on the digestive system, and provides great all-around magnesium support.
Magnesium Glycinate = your everyday magnesium.
Pumpkin seeds are one of the richest everyday sources. Other good choices include spinach, almonds, avocado, and dark chocolate.
Vitamin D3 + K2
What it does
Vitamin D supports the immune system, bones, muscles, and normal cellular function. K2 works alongside vitamin D to support healthy calcium metabolism.
Did you know?
Vitamin D comes mainly as D2 and D3. Vitamin K includes K1 and K2, with different forms of K2 such as MK-4 and MK-7.
Why D3 + K2?
D3 supports calcium absorption, while K2 helps support the body's normal handling and utilization of calcium.
D3 + K2 = a team for bones, immunity and healthy calcium balance.
Our bodies can make vitamin D3 when our skin is exposed to UVB sunlight. Food sources include wild-caught fatty fish and egg yolks. K2 can be found in foods such as natto, certain cheeses, egg yolks, and some animal foods.
Omega Fatty Acids
What it does
Essential fatty acids support the brain, heart, eyes, cell membranes, and a healthy inflammatory response.
Did you know?
There are different types of dietary fats, including omega-3, omega-6, and omega-9. Within the omega-3 family are ALA, EPA, and DHA. The body can convert some ALA into EPA and DHA, but that conversion is limited.
Why Supplement?
If you don't regularly eat wild-caught fatty fish, supplementation can be an easy way to increase your intake of EPA and DHA.
For basic foundational omega-3 support, a concentrated EPA and DHA option is the simplest place to start.
Choose wild-caught fatty fish, including sardines, salmon, mackerel, herring, and anchovies, as natural sources of EPA and DHA.
B-Complex
What it does
B vitamins support energy production, brain and nervous-system function, red blood cell formation, and normal metabolism.
Did you know?
There are 8 essential B vitamins, B1, B2, B3, B5, B6, B7, B9, and B12. They have individual jobs but also work together throughout the body.
Why a B-Complex?
Rather than focusing on only one B vitamin, a quality B-complex provides broad foundational support across the B-vitamin family.
B-Complex = helps your body turn food into usable energy.
Focus on nutrient-dense whole foods such as meat, liver and other organ meats, eggs, wild-caught fish, poultry, leafy greens, and nutritional yeast. B12 is naturally concentrated in animal foods.
Trace Minerals + Electrolytes
What it does
Minerals and electrolytes support hydration, fluid balance, muscles, nerves, and normal cellular function.
Did you know?
Hydration isn't just about drinking water. The body also relies on electrolytes such as sodium, potassium, magnesium, chloride, calcium, and phosphate, along with essential trace minerals.
Why Minerals + Electrolytes?
We lose water and electrolytes every day through urine, sweat, and normal body functions. Food and fluids help replenish them.
Hydration = water + minerals. Coconut water can help.
Eat a variety of whole foods, including meat, wild-caught seafood, eggs, vegetables, fruit, nuts, and seeds, and salt food appropriately. Unsweetened coconut water is also an easy food-based way to add potassium and other electrolytes.
Quality Multivitamin
Not ready for all five? Start here.
What it does
A quality multivitamin provides a broad range of essential vitamins and minerals in one product to help fill some of the nutritional gaps in your everyday diet.
Did you know?
I'm actually not a huge fan of relying on a multivitamin alone. I prefer individual nutrients because they can be personalized based on what your body needs. But I also know taking several different supplements isn't realistic, or appealing, for everyone.
Why a Multivitamin?
If you're just getting started or don't want to take a handful of different supplements, a quality multivitamin can be a simple place to begin.
Not ready for a supplement routine? Start with food and a quality multi and build from there.
A multivitamin can't replace a nutrient-dense diet. Build your foundation with quality proteins, eggs, wild-caught seafood, vegetables, fruits, nuts, seeds, and healthy fats.
Food first, supplements second, personalize from there
Supplements don't replace a healthy diet. They're there to help fill nutritional gaps and support the foundation we're building. This section is not about everyone needing to take all five. It is about understanding what these nutrients do, why your body needs them, how to get more through food, and how supplementation can provide additional support when appropriate.
Not sure which of these your own body is asking for?
We can talk it through. No pressure, no pitch, just a conversation about where you are and what would actually help.
These statements are educational and nutritional support. They have not been evaluated by the Food and Drug Administration, and they are not intended to diagnose, treat, cure, or prevent any disease. Nothing here is a substitute for care from your own physician.