💊 Core Supplements
The foundational supplements most people are missing
Before chasing condition-specific stacks, most people are deficient in a handful of core nutrients. These are the ones with the broadest evidence base — and the biggest impact across the board.
8Core Supplements
8Food Sources
100%Evidence-Based
Core Supplements
Start hereVitamin D3 + K2
Over 70% of people are Vitamin D deficient. D3 regulates immunity, mood, bone health, and inflammation. K2 (MK-7) directs calcium to bones and away from arteries. These two work together and should always be taken together.
Typical dose: 2,000–5,000 IU D3 + 100mcg K2 (MK-7) daily with fat-containing meal
View Recommended ProductsMagnesium Glycinate
Involved in over 300 enzymatic reactions. Deficiency is extremely common and linked to poor sleep, anxiety, muscle cramps, inflammation, and cardiovascular disease. Glycinate is the best-absorbed and gentlest form.
Typical dose: 300–400mg magnesium glycinate daily, preferably at night
View Recommended ProductsOmega-3 Fish Oil (EPA/DHA)
The Western diet is severely omega-3 deficient. EPA and DHA reduce systemic inflammation, support brain health, cardiovascular function, and mood. One of the most impactful supplements with the broadest evidence base.
Typical dose: 1,000–2,000mg combined EPA+DHA daily with food
View Recommended ProductsZinc
Essential for immune function, wound healing, testosterone production, and DAO enzyme activity. Deficiency is common — especially in vegetarians and people who eat a lot of grains that bind zinc absorption.
Typical dose: 15–30mg zinc picolinate or bisglycinate daily
View Recommended ProductsIron (if deficient)
Iron deficiency is the most common nutritional deficiency globally, especially in women. Symptoms include fatigue, brain fog, and poor exercise tolerance. Always test before supplementing — excess iron is harmful.
Typical dose: Only supplement if blood test confirms deficiency. Typically 18–65mg elemental iron
View Recommended ProductsB-Complex (with Methylfolate)
B vitamins are essential for energy metabolism, neurotransmitter synthesis, and DNA repair. Look for methylated forms (methylfolate, methylcobalamin) — up to 40% of people have MTHFR variants that impair standard folic acid absorption.
Typical dose: 1 B-complex capsule daily with food
View Recommended ProductsVitamin C (Buffered)
A potent antioxidant, immune booster, and collagen synthesizer. Buffered forms (calcium ascorbate, sodium ascorbate) are gentler on the stomach. Supports adrenal function, iron absorption, and histamine metabolism.
Typical dose: 500–1,000mg buffered Vitamin C daily
View Recommended ProductsProbiotics (Multi-Strain)
A diverse gut microbiome underpins nearly every aspect of health — from immunity to mood to inflammation. Look for multi-strain formulas with at least 10 different strains and 20+ billion CFU. Rotate brands periodically for diversity.
Typical dose: 20–50 billion CFU, multiple strains, taken with or after food
View Recommended ProductsBest Food Sources
Get nutrients from food first
🎃Pumpkin SeedsExcellent source of zinc, magnesium, and iron in one foodRead guide →
🌾FlaxseedsBest plant-based omega-3 ALA sourceRead guide →
🌱SpinachHigh in magnesium, iron, folate, and Vitamin KRead guide →
🌰AlmondsRich in magnesium, Vitamin E, and healthy fatsRead guide →
🥜Brazil NutsJust 1–2 nuts provides your full daily selenium requirementRead guide →
🥑AvocadoHigh in potassium, B vitamins, and healthy monounsaturated fatsRead guide →
🥚EggsComplete protein with B12, choline, Vitamin D, and selenium
🐟Fatty FishBest dietary source of EPA/DHA omega-3s and Vitamin D
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From the blogFor informational purposes only. These recommendations are based on publicly available nutritional research and are not intended as medical advice. Always consult a qualified healthcare provider before starting any supplement regimen, especially if you have a medical condition or take medications.