Smart Supplements: What You Really Need (and What You Don’t)

While food should always be your primary source of nutrition, quality supplements can help fill nutritional gaps, support your immune system, and optimize performance. But not all supplements are created equal—many are overhyped, unnecessary, or even harmful.

Essential Supplements for Optimal Health

Here are science-backed supplements that truly make a difference:

 Magnesium – Supports muscle function, sleep, and stress relief.

• Most people are deficient due to soil depletion.

• Best forms: Magnesium glycinate or citrate (avoid magnesium oxide—it’s poorly absorbed).

 Vitamin D3 + K2 – Boosts immunity, bone health, and hormone function.

• Many people are deficient due to lack of sunlight exposure.

• K2 helps direct calcium to bones, preventing buildup in arteries.

 Omega-3 Fatty Acids – Supports brain function, heart health, and reduces inflammation.

• Found in fatty fish like salmon or high-quality fish oil supplements.

 Probiotics – Essential for gut health, digestion, and immunity.

• Look for a strain that includes Lactobacillus and Bifidobacterium.

The Myth of Multivitamins

Many store-bought multivitamins contain synthetic nutrients that aren’t well absorbed. Instead, focus on whole foods + targeted supplements based on your personal needs.

How to Choose Quality Supplements

Not all supplements are created equal. Look for:

•  Third-party testing (NSF, USP, or GMP certified)

•  No fillers, artificial colors, or unnecessary additives

•  Bioavailability (absorption matters more than dosage!)

Avoid These Supplement Scams:

• Mega-dose vitamins (too much of a good thing isn’t always better)

• Proprietary blends (often underdose key ingredients)

• Weight loss or “detox” pills (most are gimmicks)

  
  

Bonus: Quick Quiz – Do You Need Supplements?

• Do you eat at least 5 servings of vegetables daily?

• Do you get enough sunlight (20+ min per day)?

• Do you experience fatigue, stress, or brain fog?

  
  

If you answered “no” to any of these, supplements might help!