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Foundational Supplements: Your Cheat Sheet to Better Health

September 13, 2024

Whole, real food is the cornerstone of any healing plan. But here’s the problem: Food today isn’t as nutritious as it used to be.

Modern agricultural methods, nutrient-poor soils, and long transport times have made it harder for our food to deliver the vitamins and minerals we rely on for optimal health. 

That’s why adding the right supplements to your diet can make all the difference. (For a deeper dive on this topic, check out my full article: Why Supplements Matter for Optimal Health.)

But with so many options, you might be wondering: ‘What supplements should I take?’ 

Based on my experience, here’s where almost everyone should start:

• high-quality multivitamin
• omega-3 fatty acids
• vitamin D
• magnesium

These supplements will help fill in most of your nutritional gaps, giving you a solid base to enhance your overall health. As you continue to refine your approach, you can further customize your regimen to address specific needs or concerns.

Wondering about the optimal dosages? I’ve got you covered. If you’re ready to level up your nutrition, this “cheat sheet” has all the details you need. 

The Supplements

► High-Quality Multivitamin 

• Why it’s important: This supplement provides essential nutrients like B vitamins, antioxidants, and minerals that help support your body’s metabolism, keep your blood sugar levels steady, and support how well insulin works in your body.
  
  

• Dosage: Follow the specific product’s instructions.

► Purified Fish Oil (EPA/DHA)

• Why it’s important: Fish oil helps reduce inflammation, keeps your blood sugar levels steady, protects your heart, and supports brain health. It also helps your body use insulin more effectively, which is important for keeping your blood sugar in check.
  
  
• Recommended Product: Omega 3 Rejuvenate by Big Bold Health. 
• Dosage: 500 mg to 1,000 mg of EPA/DHA fish oil per day, or more, depending on your blood levels.
  
  
• Recommended Product for Vegans: Vegan DHA-EPA from Algae by Deva (100% vegan)
• Dosage: 2 grams daily.

► Vitamin D3

• Why it’s important: Vitamin D3 is crucial for helping your body use insulin properly, which helps regulate blood sugar levels. Vitamin D is also crucial for hormone balance and immune health. It plays a vital role in regulating our immune response, reducing inflammation, and protecting against chronic diseases like cancer and autoimmunity. Since up to 95% of Americans don’t get enough vitamin D, taking a supplement is important.
  
  

• Dosage: 2000 to 5000 IU daily, adjusted based on individual needs and blood levels.

► Magnesium Citrate

• Why it’s important: Magnesium powers over 600 enzymatic reactions in the body. So, if you’re deficient, these reactions don’t work as effectively. To prevent magnesium deficiency, supplementation is crucial, but there are many different forms of magnesium, each serving specific functions in the body. To support bowel regularity, I recommend magnesium citrate. (It can help you avoid or relieve constipation, whether it’s due to increased fiber intake or other reasons.) Beyond supporting regularity, magnesium citrate can also reduce anxiety, improve sleep, enhance blood sugar control, and relieve muscle cramps. For everyday magnesium support and for optimizing your blood levels, I recommend magnesium glycinate.
  
  
• Recommended Product: Magnesium Citrate by Pure Encapsulations.
• Dosage: 100 to 150 mg (2-3 capsules) once or twice daily.
  
  
• Recommend Product (if you don’t want a laxative effect): Magnesium Glycinate by Pure Encapsulations (2 to 3 capsules daily)
• Dosage: 100 to 150 mg (2-3 capsules) once or twice daily.

Worth Considering 

► PGX (PolyGlycopleX)

• Why it can be helpful: PGX is a “super” fiber that slows down how quickly sugar enters your bloodstream, helping to reduce cravings and support weight loss. It works by absorbing water in your stomach, expanding and forming a gel that takes up space, slows digestion, and helps you feel full.
  
  It’s especially helpful for people with larger bodies who’ve been eating very high-calorie diets and struggle to feel satisfied. One potential downside: It can contribute to or even cause constipation and stomach upset. People tend to either love it for its appetite-reducing effect or dislike it because of GI distress. So consider it an experiment if you try it.
  
  
• Dosage: 2.5 to 5 grams 15 minutes before each meal with a large glass of water. It can be taken in powder form (1-2 packets) or by capsule (2-4 capsules). The powder tends to work better. But for those who don’t like the gelatinous texture of the powder when mixed with water, the capsules also work great. You can take an additional dose after dinner if night cravings occur.

Recommended Brand: PGX Daily Singles or PGX Capsules

For Vegetarians and Vegans

If you honor a vegetarian or vegan diet, it’s important to consider a few other essential nutrients—in addition to the ones above—when planning your nutrition: specifically, calcium, vitamin B-12, and iron. 

Because of this, you might consider swapping out the recommended multivitamin above with one—such as VitaTab Chewable by SFI Health—that includes methylcobalamin (the active form of vitamin B12), iron, and calcium. Here’s why: 

► Calcium 

Dairy products are among the best sources of calcium because your body absorbs calcium from these animal sources more easily than from plants. While you can still meet your calcium needs with plant-based foods, the calcium in many plant sources isn’t absorbed as well. 

For instance, leafy greens like spinach and chard contain compounds that can make it harder for your body to use the calcium they provide. That said, good plant-based sources include bok choy, collards, kale, broccoli, Brussels sprouts, fortified tofu, and fortified plant-based milks like soy, almond, rice, or hemp milk.

Relying on plant-based sources may require eating larger amounts to get the same calcium benefits you would from dairy. If it’s challenging to consume enough of these foods daily, or if you’re concerned about your calcium intake, adding a supplement can help ensure you're meeting your needs.

► Vitamin B-12 

Vitamin B-12 is found primarily in animal products and in smaller amounts in fortified foods. If you’re an ovo-vegetarian, omega-3 eggs are a good source. For vegans, non-dairy milk alternatives like soy and rice milk provide some B-12, but not nearly enough to meet daily requirements, so supplementation is usually necessary.

► Iron 

Iron-deficiency anemia is a common concern in vegetarian and vegan diets because plant-based sources of iron are less easily absorbed compared to iron from animal products. This can lead to fatigue, weakness, and a weakened immune system. That’s why getting enough iron is critical for maintaining overall health and feeling your best.

Good plant-based sources of iron include beans, lentils, fortified tofu, and cooked green vegetables. To increase iron absorption, pair these foods with a good source of vitamin C—such as lemon, tomatoes, broccoli, or berries like strawberries.

If you find it challenging to get enough iron from your diet alone, especially if you have higher needs due to factors like pregnancy, heavy menstrual periods, or intense physical activity, you might consider supplementation to ensure you’re meeting your body’s requirements.