Recommended Supplements
Our Most Recommended Supplements
The Essentials
These essentials are nutrients our team most often recommends as a foundation for everyday wellness. They’re commonly under-consumed through diet alone and can play a supportive role in helping your body function at its best. Our staff can help you decide which options make sense for your individual needs.
Omega-3 Fatty Acids (EPA, DHA, DPA)
The long-chain omega-3 fatty acids found in fish oil support normal eye function, heart, and brain. These essential fats play an important role in maintaining cellular structure and communication throughout the body.
Why it matters:
Adequate omega-3 intake supports long-term cardiovascular, cognitive, and visual health.
Supplementation Guidelines
Omega-3 capsules or fish oil with dosage levels based on therapeutic needs. While 250-500 mg can suffice for general health, therapeutic usage typically ranges from 1,000 to 4,000 mg daily. It is critical to consult with your health care provider for guidance.
Natural Sources
Cold water fatty fish such as salmon and mackerel. It’s not recommended to rely heavily on fish sources, as they contain high levels of environmental toxins.
Curcuminoids
Curcuminoids’ anti-inflammatory properties are great for managing symptoms associated with arthritis and a variety of inflammatory conditions, including inflammatory bowel disease.
Why it matters:
Curcuminoids provide targeted inflammatory support that may help promote comfort, mobility, and overall inflammatory balance in the body.
Supplementation Guidelines
Typical dosing ranges from 300–1,000 mg of a standardized curcuminoid (95%+), based on inflammation levels.
Higher needs may benefit from 500–1,000 mg daily, while ongoing support is often maintained at 400–600 mg once or twice daily.
Natural Sources
It’s challenging to obtain meaningful curcumin levels from food alone. Standardized curcumin supplements deliver concentrated curcuminoids (~95%), far exceeding the 2–9% found in turmeric powder.
Magnesium
Magnesium is a valuable supplement, as many people don’t get enough from diet alone. It supports bone health, stress response, sleep quality, and plays a role in hormone balance and healthy blood pressure.
Magnesium is most often chelated—bound to an amino acid—to improve absorption and tolerability. Non-chelated forms, such as magnesium oxide or sulfate, are less expensive but tend to be poorly absorbed and more likely to cause gastrointestinal discomfort. Magnesium glycinate (bisglycinate) is commonly preferred for its high absorption and gentle effect on digestion.
Why it matters:
Maintaining healthy magnesium levels supports daily function, stress resilience, and overall metabolic balance.
Supplementation Guidelines
Dosage can range from 300-400mg for general health, but can be greater based on need. When supplementing, a key indicator of too much magnesium is diarrhea and abdominal cramping.
Other amino acid combinations and their benefits:
- Taurate for heart health
- Malate for chronic pain
- Citrate for muscle relaxation and regularity
- Threonate for brain health (the only form that crosses the blood-brain barrier)
Natural Sources
- Nuts
- Leafy greens
- Avocado
Vitamin D3
Vitamin D3 supplementation supports the body’s natural production, which plays a role in immune regulation and metabolic processes. It’s especially important when exposure to natural sunlight is limited.
Why it matters:
Maintaining healthy vitamin D levels supports overall wellness, immune resilience, and calcium metabolism, with emerging research exploring its role in long-term brain health.
Supplementation Guidelines
- 1,000–2,000 IU daily
- Higher needs may vary based on age, sun exposure, and individual levels
Important Note
D3 is a fat-soluble vitamin, meaning it is stored in fat. Be careful taking high doses because they can build up to toxic levels, causing potentially serious repercussions.
Natural Sources
- Fatty fish
- Fortified food products
- Sunlight: about 10–30 minutes of midday sun exposure to the face, arms, or legs, several times per week, without sunscreen. Skin tone, age, and clothing can affect this general recommendation.
Vitamin K2 (MK-7/MK-4)
Vitamin K2 supports normal blood clotting and helps guide calcium to the bones, where it’s needed most. This role becomes increasingly important as bone strength naturally declines with age.
Why it matters:
Proper vitamin K2 intake supports healthy calcium utilization, helps maintain bone strength with age, and supports cardiovascular health by promoting appropriate calcium placement.
Supplementation Guidelines
- Preventive: 90 mcg of MK-7 daily
- Ostopenia: 180 mcg of MK-7
- Osteoporosis: 15 mg of MK-4 three times daily
Often paired with vitamin D for enhanced bone support
Natural Sources
- Fermented foods (natto, sauerkraut)
- Egg yolks
- Grass-fed dairy
- Liver
Other Top Recommendations
CoQ10
CoQ10 levels naturally decline with age, making supplementation a common consideration. It plays a key role in cellular energy production and provides antioxidant support, particularly for those on cholesterol-lowering medications.
Why it matters:
Supporting healthy CoQ10 levels may help maintain energy production and overall cellular resilience as the body ages.
Supplementation Guidelines
- 100–200 mg daily*
*Take with food containing fat for optimal absorption
Natural Sources
- Fatty fish (salmon, sardines)
- Organ meats (especially heart and liver)
- Beef and poultry
- Nuts and seeds
Collagen
Collagen provides essential amino acids that support healthy hair and nails and helps maintain connective tissue as natural collagen production declines with age. As a primary component of tendons and ligaments, it supports mobility and resilience in an active, aging body.
Why it matters:
Regular collagen support helps maintain connective tissue strength, mobility, and overall structural support.
Supplementation Guidelines
- 5–10 g of collagen peptides
- Take with vitamin C to support collagen synthesis
Natural Sources
- Collagen-rich: bone broth, slow-cooked meats, chicken skin, gelatin
- Protein sources: eggs, fish, poultry, beef
- Vitamin C sources: citrus, berries, kiwi, bell peppers, broccoli
- Key minerals: zinc (shellfish, pumpkin seeds), copper (cashews, cocoa)
Protein
Collagen is a versatile protein, but it’s incomplete—making whey or plant-based proteins a helpful complement. These proteins support muscle repair and maintenance, particularly for athletes, older adults, and individuals with restricted diets.
Why it matters:
Adequate protein intake supports muscle repair and recovery, helps preserve lean muscle mass, and plays an important role in maintaining strength as we age.
Supplementation Guidelines
- 0.8–1.0 g protein per kg of body weight for general health
- 1.2–1.6 g per kg for active adults or aging individuals
Natural Sources
- Lean meats, poultry, fish
- Eggs and dairy
- Legumes and tofu
- Nuts and seeds