5 Supplements Most People Should Take

Disclosure: This blog post contains affiliate links. By clicking on the affiliate links in this post, not only do you get to find great products at no extra cost, but you also support my blog, as I may receive a small commission for purchases made through these links.

Vitamins and supplements are a hotly contested topic in the health and fitness world, with some claiming they are a worthless way to have expensive pee, while others claim they are absolutely essential. The fact of the matter is that both can be true, depending on the product, how it is made, and who is taking them.

In this blog post, we’ll explore five core supplements that most people should take, overview what to look for when choosing supplements, and how to decide how much (if any) of these is right for you.

Multivitamins

A high-quality pharmaceutical-grade multivitamin can help you achieve your goal by helping your body get everything it’s supposed to be. Ideally, we wouldn’t have to take supplements at all, because we should be able to get all the nutrients we need from the foods we eat. Sadly, this is not the case. With global trade, soil degradation and factory farming practices making it nearly impossible for food to have the nutrients we need, smart supplementation is key. Also, there’s the fact that nobody eats perfectly (because food is also meant to be enjoyed). So, our bodies need an extra nutrient boost, especially during times of extra exercise or stress.

  • Thorne Basic Nutrients is for people who hate taking pills but will do it because they know it’s good for them. It covers a baseline of vitamins and minerals and makes it low-maintenance and easy. Thorne is a great brand with a stellar reputation.

    Get 10% off (or more) on my Thorne dispensary | Check price on Amazon

  • Thorne Advanced Nutrients is for people who want the benefits of antioxidants and botanicals. One of my favorite things about these is that in addition to a ton of vitamins and minerals they also have the antioxidant quercetin, which has been linked to improved gut health, immune system function and as an anti-aging compound. The also contain nicotinamide riboside, and important precursor to the antiaging compound NAD+.

    Get 10% off (or more) on my Thorne dispensary | Check price on Amazon

  • Thorne Multi-Vitamin Elite is the multivitamin I prefer people use, because it is pharmaceutical grade, and supports proper circadian rhythm by giving your body what it needs in the morning and evening. There are tons of vitamins and minerals packed into them, and here’s an example. Most multivitamins have only about 20mcg selenium, which is far less than the recommended daily allowance for adults. Selenium supports thyroid function, which in turn affects mood, energy, coordination, weight management and mental clarity. Thorne Multivitamin Elite and Thorne Basic Nutrients both have 200 mcg selenium per day.

    Get 10% off (or more) on my Thorne dispensary | Check price on Amazon

Omega-3

The combination of EPA and DHA in Omega-3-rich foods and supplements helps the body store blood sugar better (in muscle rather than fat), decrease soreness from exercise, decrease inflammation (cholesterol issues, blood pressure and joint pain) and help with cognitive function (less brain fog). Basically, it needs to be a staple in the diet by eating fatty, cold-water fish at least 3 times a week. It can also be found in egg yolks, algae and flax seeds. Because it’s hard to be consistent about getting these foods in the diet, supplementation is a must.

Most people should aim for 2400 combined mg of EPA and DHA per day, in divided doses. You can half that amount if you are consistent with eating foods rich in Omega-3 fatty acids. To find the dosage on the back of an Omega-3 supplement, find where EPA and DHA are listed. Add those numbers together and keep adding them together until you are at 2400. Then divide that number by the amount of times you added the EPA/DHA number together, and the product is how many servings you need to get each day.

Vitamin D

Vitamin D helps with things like hormone balance, blood sugar regulation and the repair of tissues in the body. Even though it’s a vitamin, it acts a little more like a hormone (in a good way). When vitamin D is lower than optimal (70-90), how well your body responds to healthy diet and exercise is affected. 

Most people do well with about 2,000 i.u. per day, but those with less than 15-minutes of large-body-area direct sun exposure per day should consider adding an additional 5,000 i.u. per day.

People with a known deficiency may take an additional amount, and everyone should have vitamin D checked regularly.

Vitamin D works best when it is paired with vitamin K2 and suspended in a fatty solution, both of which help with absorption.

Magnesium

Magnesium is a really important mineral to get — it helps tendons and ligaments be stretchier and more bendy, helps muscles to function smoothly, helps digestion, can relieve constipation, helps with the body’s absorption of calcium, helps regulate blood pressure, just to name a few things. Check out The Magnesium Miracle if you’re intrigued.

Exercise and stress can easily deplete our stores, and it helps with so many processes in the body that it’s no surprise it comes in short supply!

Magnesium comes in different forms, each with its own benefit. The most beneficial forms for most people are magnesium citrate, magnesium malate, and magnesium glycinate because they are the most easily absorbed and bioavailable. Let’s explore the benefits of each of these types of magnesium:

  1. Magnesium Citrate:

    • Digestion Regulation: Magnesium citrate softens stools and relieves constipation by causing the intestines to release water into the stool.

    • Muscle and Nerve Support: Essential for proper muscle and nerve function, magnesium ions work alongside calcium and potassium ions to enable muscle contractions and nerve signals.

    • Bone Strength: Regulates calcium transport across cell membranes, crucial for bone health.

    • Heart Health: Helps maintain regular heartbeats and may prevent arrhythmia. Also promotes arterial flexibility, which reduces cardiovascular risk.

  2. Magnesium Malate:

    • Migraine Relief: May reduce the frequency and intensity of migraines due to its better absorption.

    • Muscle Recovery: Supports muscle function and recovery, making it beneficial for athletes.

    • Laxative Effect: Acts as a natural laxative, promoting regular bowel movements.

    • Antacid Properties: Helps relieve heartburn and stomach upset.

  3. Magnesium Bisglycinate:

    • Pregnancy-Induced Leg Cramps: Effective in reducing leg cramps during pregnancy.

    • Anxiety Relief: May boost mood and alleviate anxiety.

    • Bone Health: Contributes to bone strength.

    • Blood Sugar Management: Helps manage blood sugar levels in people with diabetes.

    • Regular Heart Rhythms: Supports heart health.

    • Exercise Performance: May enhance exercise performance.

    • Pain Reduction: Can reduce the perception of pain.

Here are two of my favorites:

When starting out on a magnesium supplement, it is important to titrate up (ramp up slowly) to prevent accidental diarrhea. Because magnesium can be a laxative, let your body get used to it little by little.

Remember that individual responses may vary, and it’s essential to consult a healthcare professional before starting any new supplement.

Protein Supplements

The more active you are the more protein you need. Protein helps your body make repairs (among other things) and all that exercise you’re getting makes it necessary to boost your intake a little. Protein is an important component of our diets, but it can be a challenge to get high-quality protein at all our meals and snacks.

There are three main types of supplemental protein: whey protein, vegan protein, and collagen peptides. These protein supplements usually come in powder form for making shakes and smoothies with, but often show up in popular snacks like protein bars.

Whey protein is a highly bioavailable byproduct of milk that has been shown to help muscles grow, as well as boosting immune function. The great thing about whey protein is that it tastes great and blends easily for easy, delicious smoothies. Ideally, look for whey proteins processed at lower temperatures for best bioavailability, since higher heat destroys some of the amino acids.

Vegan protein from a pea and rice combo is a great option because with all 9 essential amino acids, it becomes a complete protein. The pea/rice blend is ideal for most people because of the amino profile and outperforms soy-based proteins due to the fact that soy is a phytoestrogen and can disturb delicate hormonal balances in the body. Be sure to look for reputable brands sourced from countries with safe farming practices to limit exposure to chemicals and heavy metals.

Collagen peptides are a great addition for people in aging bodies, since collagen helps promote tissue elasticity. Also, collagen protein is high in the amino acid glycine, which has anti-inflammatory properties. So, if you’re over 35 and want joints that function well, healthy skin, and all those other collagen benefits, this is for you.

  • Thorne Collagen Plus — if you want the absolute best there is, then look no further. This has all sorts of good stuff added to it, including nicotinamide riboside (a precursor to NAD+), an anti-inflammatory compound which helps with DNA repair and metabolism. Perfect for getting you feeling (and looking) your best.

    Get 10% off (or more) on my Thorne dispensary | Check price on Amazon

  • Orgain Collagen Peptides are a solid choice if you’re looking for supplements on Amazon that are gluten-free, keto, paleo, and as natural as a mainstream supplement can be.

Take as needed to boost protein intake. It can be a great option after a workout.

How to Check for Quality

When it comes to checking your supplements for quality, there are a few things you should know:

  1. The supplement industry in the US is unregulated. This means I could make supplements in my garage with zero oversight and sell them anywhere.

  2. There are independent organizations whose job it is to inspect and certify supplements. Some are more reputable than others.

  3. Many supplement manufacturers use poorly absorbed synthetic forms of vitamins to keep costs down and profits high. It is completely legal, and many people working in health and fitness aren’t aware of the difference.

  4. There are a few supplement companies who seem to be trying to do the right thing. They recognize that building customer trust in their product is the only way to build a great business that lasts. I have included affiliate links to brands that I use and recommend to clients.

Choosing a good multivitamin is important. Because the supplement industry is unregulated, and it can be easy to choose the wrong thing. But here is a pointer that goes a long way in helping you choose:

Be sure to steer clear of synthetic vitamins, like folic acid (a synthetic which is substituted for folate) and cyanocobalamin (for B-12), and look for the word “methyl” in the names of both folate and b-12 (5-Methyl-tetrahydrofolate and methylcobalamin). These synthetics are a favorite of manufacturers because they are stable and cheap to make. The only problem is that 30-50% of the population has a genetic mutation that makes it impossible for the body to use those forms of the vitamin! Talk about expensive pee!

When are Supplements Not For Me?

Although most people should be taking supplements, here are a few instances where it’s unnecessary (or best not) to take supplements.

  1. If you eat 9-11 fist sized servings of fruits and veggies daily, you probably get enough vitamins through your diet.

  2. If you eat 2-3 servings of fatty cold-water fish every day, you probably get enough omega-3s through your diet.

  3. If you get full-body sunlight for 10 minutes most days, you probably don’t need vitamin D supplements.

  4. If you have tested at or above the optimal range for vitamin D, you don’t need to supplement (unless the only reason for you testing that high was because you take vitamin D. If you test too high for Vitamin D (which is rare) you don’t need to take it, either.

  5. If you get plenty of magnesium-rich foods in your diet, including nuts and seeds, you may not need a magnesium supplement (but still might benefit from one).

  6. If you eat 1 gram of protein for every pound of your bodyweight (or more), you probably don’t need a protein supplement.

  7. The week before a medical procedure. Medical providers need your body to be as predictable as possible during surgeries, colonoscopies, etc., just in case anything goes wrong. Because the supplement industry is unregulated, doctors have no way of knowing if what you are taking is actually what you’re taking.

  8. While undergoing treatment for cancer. Certain vitamins can interfere with your medications and treatments. When in doubt, ask your medical provider.

In a perfect world, nobody would need supplements. We’d just get everything we need through our diet and that would be enough. But we don’t live there, we live in a world that uses factory farming, we lead stressful lives and rarely get enough sun. I haven’t met many people who wouldn’t benefit from some form of supplementation. Usually, I feel like 90% of people I meet could use all five of these supplements.

How about an experiment? Try leveling up your supplement routine for three months. Buy the good stuff. Notice how you feel, how you sleep, and how you perform. If I head to guess I’d say that all of those things would be better and it won’t just turn out to be expensive pee.

nutrition, supplementsGary Berglundvitamins, supplements, multivitamin, multivitamins, magnesium, vitamin d, vitamin d3, vitamin d2, protein, protein powder, protein shake, omega-3s, omega 3, fish oil, algae oil, vegan protein, whey protein, collagen, collagen peptides, collagen protein