Daily Essentials — Foundation

Vitamin D deficiency is the most common modifiable nutrient gap in modern adults. Trial evidence supports modest reductions in respiratory infection risk and all-cause mortality with supplementation in the deficient-to-insufficient range. Pair with vitamin K2 for cardiovascular safety. Fat-soluble; take with a fat-containing meal.^{[1, 2, 3]}

A balanced multivitamin covers small-amount nutrient gaps that diets routinely miss: methylfolate, B12, iodine, selenium, zinc, etc. Choose a product with methylated B vitamins (not folic acid), iodine, and reasonable amounts of each nutrient — not megadoses.^{[4, 5]}

Omega-3 fatty acids have the most consistent long-term human evidence of any supplement category — links to lower all-cause mortality, lower cardiovascular events, slower cognitive decline. Unnecessary if you eat fatty fish (salmon, sardines, mackerel) 2-3 times weekly. Choose a third-party-tested product.^{[6, 7, 8]}

Magnesium is involved in over 300 enzymatic reactions. Most adults under-consume it relative to RDA. Supplementation supports sleep quality, anxiety, insulin sensitivity, and bone health. The glycinate form is gentle on the GI tract.^{[9, 10]}