Vitamins & Supplements: What You Actually Need

Food First, Supplements Second

Whole foods contain thousands of compounds that work synergistically in ways supplements cannot replicate. However, certain nutrients are genuinely difficult to obtain in adequate amounts from diet alone.

Supplements with Strong Evidence

• Vitamin D3 — Most people in northern climates are deficient. Essential for immunity and bone health
• Omega-3 (EPA/DHA) — Unless you eat oily fish 3x per week
• Magnesium glycinate — Low in most modern diets due to soil depletion
• Vitamin B12 — Essential for vegans and vegetarians
• Creatine monohydrate — One of the most researched performance supplements

What Most People Don't Need

Multivitamins (unless recommended by a doctor), most weight loss supplements, and expensive proprietary "blends" with underdosed ingredients.