Foundational Supplements Everyone Should Consider (and Why)

A science-backed look at multivitamins, omega-3s, magnesium, and more—what they do and who needs them.

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Even with a well-rounded diet, most people have nutritional gaps. Between busy schedules, soil depletion, and lifestyle stress, it’s no surprise that supplements have become a staple in many people’s wellness routines. But with thousands of options on the market, where do you even begin?

Rather than chasing trends, start with the basics. Foundational supplements—like multivitamins, omega-3s, and magnesium—support key bodily functions that often get overlooked. Here’s a science-backed breakdown of the most essential supplements, what they do, and who benefits most.

1. Multivitamin: A Daily Nutritional Safety Net

What it does:
Multivitamins provide a broad spectrum of essential vitamins and minerals that support energy, immunity, bone health, and cellular function. They're especially helpful if your diet is inconsistent or limited.

Who should consider it:

• Busy individuals with nutrient gaps

• Vegans and vegetarians

• Anyone with digestive issues or restrictive diets

• People under high stress (which depletes certain nutrients faster)

🧠 Key nutrients to look for: Vitamin D, B12, folate, zinc, selenium, iodine

Our recommended Multi is Nutricost Methylated Multivitamins https://amzn.to/46fbCb3

Pro Tip: Choose a third-party tested multivitamin with bioavailable forms (like methylated B vitamins and chelated minerals) for better absorption.

2. Omega-3 Fatty Acids: Anti-Inflammatory Powerhouse

What it does:
Omega-3s (especially EPA and DHA) support brain health, cardiovascular function, eye health, and reduce inflammation. Most people don't get enough from diet alone—especially if they rarely eat fatty fish.

Who should consider it:

• Anyone not eating 2–3 servings of fatty fish per week

• Those with joint pain or inflammatory issues

• People concerned about heart or brain health

• Pregnant women (DHA is crucial for fetal development)

🐟 Best sources:

• Fish oil (wild-caught preferred)

• Algae oil (plant-based alternative)

Pro Tip: Look for omega-3 supplements that are triglyceride-form or re-esterified triglyceride, which offer superior absorption over ethyl ester forms. our recommended supplement is Nutricost Omega 3 Fish Oil https://amzn.to/4loqhoO

3. Magnesium: The Relaxation Mineral

What it does:
Magnesium is involved in over 300 biochemical reactions, including muscle function, nerve signaling, blood pressure regulation, and sleep quality. Yet, it’s one of the most commonly deficient minerals—especially in athletes and those under stress.

Who should consider it:

• People with anxiety, poor sleep, or muscle cramps

• Those who exercise frequently or sweat a lot

• Individuals with high stress or caffeine intake

🛌 Best forms for supplementation:

• Magnesium glycinate (calming, great for sleep)

• Magnesium citrate (mild laxative effect)

• Magnesium malate (energy support, great for fatigue)

Pro Tip: Avoid magnesium oxide, as it has low absorption and is often used as a filler. We prefer the Nutricost Magnesium Glycinate https://amzn.to/44hjgzj

4. Vitamin D3: Immune and Mood Support

What it does:
Vitamin D supports immune function, calcium absorption, mood regulation, and hormonal balance. It’s synthesized from sun exposure, but many people—especially in colder climates—don’t get enough.

Who should consider it:

• Those who live in northern latitudes or work indoors

• People with darker skin (less efficient vitamin D synthesis)

• Individuals with depression, fatigue, or bone concerns

🌞 Recommended form:

• Vitamin D3 (cholecalciferol) paired with vitamin K2 for optimal absorption and calcium balance

Pro Tip: Get blood levels tested before supplementing heavily—ideal range is generally 40–60 ng/mL. The Nutricost Vitamin K2 + D3 is superior https://amzn.to/3FVuGkd

5. Probiotics: Gut Health Allies

What it does:
Probiotics support a healthy gut microbiome, which plays a role in digestion, immunity, mood, and even skin health.

Who should consider it:

• Anyone who has taken antibiotics recently

• People with digestive issues (bloating, constipation, IBS)

• Those under chronic stress or with poor diets

🦠 What to look for:

• Multiple strains (including Lactobacillus and Bifidobacterium)

• CFUs in the billions (but quality matters more than quantity)

• Delayed-release capsules for better survival through the stomach

Pro Tip: Rotate strains occasionally and combine with prebiotics (fiber) for better results. Nutricost Probiotic Complex is the winner, with 50 Billion CFUs and and 10 separate strains it gets the job done https://amzn.to/3TLF15a

6. Protein Powder: Convenient Macronutrient Support

What it does:
While not a vitamin or mineral, protein powder is one of the most convenient supplements to meet your daily protein needs—especially post-workout or for busy lifestyles.

Who should consider it:

• Athletes or those aiming for muscle gain

• People on the go with limited access to protein-rich meals

• Older adults needing to maintain muscle mass

🥤 Best types:

• Whey protein isolate (fast-digesting, high bioavailability)

• Plant-based blends (for vegan/vegetarian options)

Pro Tip: Check for third-party testing and minimal additives or artificial sweeteners. We love whey but we don't love whey that is full of gums, chemicals and seed oils, Nutricost has one of the best grass fed whey with minimal ingredients for a clean protein experience. https://amzn.to/3HVLXKx

Final Thoughts

Foundational supplements aren’t flashy—but they’re effective. Multivitamins, omega-3s, magnesium, vitamin D, probiotics, and protein can help fill in the nutritional gaps that modern lifestyles often create.

Before starting any supplement, consider your individual needs, diet, and lifestyle—and always consult with a healthcare provider, especially if you’re on medication or managing a health condition.

Start simple, stay consistent, and let the basics support your health from the inside out. Nuticost is our preferred supplement company for their minimal pricing and third party testing and they are made in the USA. We have found all of their supplements to deliver exactly as we would expect with out all of the marketing hype and dodgy ingredients.

Looking for trusted supplement brands? Check out our curated list of third-party tested options for every budget and need.