Top Supplements That Support Optimal Health (And What to Skip)

Supplements can be incredibly powerful—if chosen and used wisely. With thousands of options on the market, it’s easy to feel overwhelmed. In this article, we highlight the most evidence-based supplements for immune function, energy, and cellular health, and also discuss which ones may not be worth your time.

Foundational Supplement Staples

• Vitamin D3 + K2: Supports immune modulation, bone health, and inflammation regulation. Deficiency is linked to autoimmune diseases and mood disorders.

• Magnesium Glycinate: Essential for over 300 enzymatic processes, including sleep, muscle relaxation, and stress resilience.

• Omega-3 Fatty Acids (EPA/DHA): Anti-inflammatory and supports brain, cardiovascular, and joint health.

• CoQ10 (Ubiquinol): Needed for mitochondrial energy production, especially important if taking statins or managing fatigue.

Functional Additions Based on Need

• NAC (N-Acetyl Cysteine): Precursor to glutathione for detoxification

• Ashwagandha or Rhodiola: Adaptogens for adrenal and stress support

• Berberine: Supports glucose regulation and gut health

What to Skip

• Synthetic vitamin E (dl-alpha-tocopherol)

• Mega-dose multivitamins with poor bioavailability

• Proprietary blends with undisclosed dosages

Supporting Research:

• Calder PC et al. (2010). Omega-3 fatty acids and inflammatory processes. Nutrients.

• Holick MF. (2007). Vitamin D deficiency. New Engl J Med.

• Pizzorno J. (2014). Glutathione: The mother of all antioxidants. Integr Med (Encinitas).

In functional medicine, supplement protocols are best tailored to the individual's labs and lifestyle. When used strategically, they can truly transform long-term wellness.