The Foundation Stack: 5 Supplements Most People Actually Need

About 42% of US adults are vitamin D deficient, and supplementing with 2,000-5,000 IU daily fixes it for most people. This isn't a maybe. Vitamin D deficiency is one of the most common nutrient gaps in the developed world.

Why? We spend most of our time indoors. Sunscreen (correctly) blocks UV. Food sources are limited unless you eat fatty fish daily.

Vitamin D affects bone health, immune function, mood, and muscle recovery. It scores 8.8/10 on IngredientMD for a reason. The evidence is extensive. Over 80,000 studies.

Take D3 (not D2). Take it with a meal containing fat for better absorption. Get your levels tested once a year if possible. Target: 40-60 ng/mL.

Magnesium is involved in 300+ enzymatic reactions. About 50% of adults don't get enough from diet alone. Sleep, muscle function, blood pressure, blood sugar, stress response. It does a lot of heavy lifting.

The glycinate form is your best bet for general use: well-absorbed, gentle on the stomach, and has additional calming effects. Take 300-400mg daily.

If you get muscle cramps, poor sleep, or feel wired-but-tired, low magnesium could be a factor. It's not a cure-all. But it's the mineral most likely to make a noticeable difference when you start supplementing.

Cheap too. $15-25/month for a quality product.

2-3g of combined EPA/DHA daily supports cardiovascular health, brain function, and reduces inflammation. Most people get far too little from diet. Unless you eat fatty fish 3-4 times per week, you're probably not getting enough omega-3.

The evidence is strongest for EPA (the anti-inflammatory component). Look for products with higher EPA than DHA if general health is your goal. If brain health is the priority, balanced EPA/DHA is fine.

Fish oil, krill oil, or algae-based (for vegetarians) all work. The key metric is total EPA + DHA per serving, not total "fish oil."

Freshness matters. Store in the fridge. If it smells strongly fishy, it's oxidized. Toss it.

Creatine monohydrate at 3-5g daily has evidence for muscle performance, brain function, and healthy aging. It's one of the most researched supplements in existence. Over 500 studies. Safe. Effective. Cheap.

Most people think creatine is for gym bros. And it does help with strength and power output. But the brain uses creatine too. Emerging research shows benefits for cognitive performance, especially under stress or sleep deprivation.

No loading phase needed. Just 3-5g daily, any time of day, with or without food. Creatine monohydrate is the gold standard. Skip the fancy forms (HCl, ethyl ester). They cost more and don't work better.

One of the rare supplements we'd recommend to almost everyone over 30.

A well-formulated multivitamin fills small dietary gaps. It won't transform your health, but it prevents deficiencies. Think of it as nutritional insurance.

The key word is "well-formulated." Most multivitamins cram 30+ ingredients at tiny doses. Look for one that provides meaningful amounts of: zinc, selenium, B vitamins, vitamin K2, and vitamin E (mixed tocopherols, not just alpha).

Don't rely on a multi for vitamin D, magnesium, or omega-3. The doses are always too low to matter. Those need their own supplements.

Skip the mega-dose multis with 5,000% of B12 and 2,000% of vitamin C. Your body excretes the excess. More isn't better for water-soluble vitamins. You're just making expensive urine.

A solid multi costs $15-30/month. If it costs $60+, you're paying for marketing.