💊 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
5Lifestyle Guides
ResearchInformed
Best 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 seleniumRead guide →
🐟Fatty FishBest dietary source of EPA/DHA omega-3s and Vitamin DRead guide →
Recommended Supplements
Evidence-based picksOver 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
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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
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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
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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
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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
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B-Complex (with Methylfolate) (guide coming soon)
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
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A potent antioxidant, immune booster, and collagen synthesizer. Buffered forms are gentler on the stomach. Supports adrenal function, iron absorption, and histamine metabolism.
Typical dose: 500–1,000mg buffered Vitamin C daily
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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.
Typical dose: 20–50 billion CFU, multiple strains, taken with or after food
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Lifestyle Recommendations
Beyond diet & supplements😴
Sleep Optimization
Sleep is when the body repairs tissue, restores hormones, and clears cellular waste — no supplement stack replaces it
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Zone 2 Cardio
Regular aerobic exercise underpins every other health intervention — it's the most important lifestyle habit
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Sunlight Exposure
Morning sunlight sets your circadian rhythm, drives Vitamin D synthesis, and is one of the highest-leverage free health tools
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Intermittent Fasting
Time-restricted eating activates autophagy, improves metabolic health, and amplifies the benefits of supplementation
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Strength Training
Preserving muscle mass as you age is foundational to longevity — it's the organ that keeps you metabolically healthy
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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.