What supplements should I take?
Start with vitamin D3 (2,000-5,000 IU), magnesium glycinate (300-400mg), and omega-3 fish oil (2g EPA/DHA). Add creatine if you exercise. Total: $40-60/month. These cover the three most common nutrient gaps.
- Vitamin D: 42% of adults are deficient
- Magnesium: 50% of adults are low
- Omega-3: most people don't eat enough fish
- Skip multivitamins, they're mostly underdosed
The 3 Almost-Everyone-Should-Take List
Vitamin D, magnesium, and omega-3 cover the three most common nutrient gaps in modern diets. If you take nothing else, take these.
Vitamin D3 (2,000-5,000 IU daily): 42% of US adults are deficient. You probably don't get enough sun. It affects bone health, immune function, and mood. Cheap. Well-studied. 80,000+ trials.
Magnesium glycinate (300-400mg daily): About half of adults are low. Helps with sleep, muscle recovery, stress, blood pressure. The glycinate form absorbs 20x better than the cheap oxide form.
Omega-3 fish oil (2g EPA/DHA daily): Most people eat way too little fatty fish. EPA reduces inflammation. DHA supports brain function. The evidence for cardiovascular benefit is strong.
Total cost: $40-60/month for quality versions of all three.
Quick Tips
- →Start with these 3 before adding anything else
- →Quality forms matter more than brand names
- →Budget: ~$40-60/month total
The "If It Fits Your Situation" Additions
These depend on who you are:
Creatine (3-5g daily) if you exercise at all. Not just for gym bros. 500+ studies. Benefits muscle AND brain. One of the most researched supplements ever. Cheap too.
B12 if you're vegetarian, vegan, or over 50. Your body's absorption drops with age, and B12 only comes from animal sources naturally.
Iron if you're a premenopausal woman with heavy periods. But ONLY if you've tested and confirmed deficiency. Iron is one of the few supplements where too much is dangerous.
Probiotics if you have digestive issues. The evidence is strongest for specific strains, not generic "probiotic blends."
What You Probably Don't Need
Most specialty supplements are unnecessary for the average person. Biotin for hair growth? Only works if you're actually deficient (rare). Collagen? The evidence is moderate at best. Detox supplements? Your liver handles that already.
And those "everything in one pill" multivitamins? We scored 278 supplement products and the multivitamin category averaged 6.3/10. Too many ingredients, none at meaningful doses. You'd be better off with the focused three above.
Key Takeaways
Start with vitamin D, magnesium, and omega-3. Add creatine if you exercise. Test before supplementing iron. Skip the kitchen-sink multivitamins. Not sure if your current stack covers the basics? Our free stack analyzer checks in 30 seconds.
Ingredients Mentioned
Vitamin D
Magnesium Glycinate
Omega-3
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