Supplement Basics for a Healthier You

When it comes to building a foundation for optimal health, supplements can play a key role in filling nutritional gaps and supporting overall wellness. With countless options, it’s easy to feel overwhelmed when deciding which ones to prioritize. That’s why we’re breaking down some key supplement basics — what your body might need, how to choose wisely, the potential benefits and side effects, and why cycling is important. Whether you’re new to supplements or looking to refine your regimen, this guide will help you make informed choices to support a healthier, more vibrant you.

Magnesium

Magnesium is a foundational supplement due to its vital role in over 300 biochemical processes in the body, including muscle function, energy production, nerve signaling, and blood sugar regulation. Many people fail to meet the recommended daily intake of magnesium, leading to symptoms such as fatigue, muscle cramps, and even more severe issues like irregular heart rhythms or anxiety.

Magnesium depletion can occur due to a variety of factors, including dietary, lifestyle, and medical conditions. Here are the most common causes:

Inadequate Dietary Intake

• Low-Magnesium Diets: Diets high in processed foods and low in magnesium-rich options like leafy greens, nuts, seeds, and whole grains can lead to deficiencies.
• Malnutrition: General undernutrition or restrictive diets may result in low magnesium intake.

Increased Losses

• Alcohol Consumption: Chronic alcohol use increases magnesium excretion through the urine and reduces intestinal absorption​
• Certain Medications: Diuretics, proton pump inhibitors (PPIs), and antibiotics can increase magnesium loss or impair absorption​

Medical Conditions: Conditions like diabetes (especially poorly controlled blood sugar), chronic diarrhea, and kidney disorders can deplete magnesium levels​ (1)

Stress

• Physical or emotional stress can increase magnesium utilization in the body and reduce its levels over time​

Poor Absorption

• Digestive Disorders: Conditions such as Crohn’s disease, celiac disease, and IBS can impair the absorption of magnesium from food​ (2)
• Age-Related Decline: Older adults often experience reduced magnesium absorption due to changes in digestive efficiency.

Excessive Calcium or Phosphorus Intake

• An imbalance between magnesium, calcium, and phosphorus in the diet can interfere with magnesium absorption. A 2:1 (Calcium: Magnesium) is commonly recommended. For example, if you consume 1000 mg of calcium daily, aim for 500 mg of magnesium.
• Addressing these causes involves dietary improvements, limiting alcohol, managing stress, and possibly supplementing magnesium under the guidance of a healthcare provider.

Key Types of Magnesium and Their Benefits:

Magnesium Citrate: Supports digestion and relieves constipation. Its high bioavailability makes it effective for improving overall magnesium levels​

Magnesium Glycinate: Known for its calming effects, it’s ideal for reducing stress and improving sleep without laxative effects​

Magnesium L-Threonate: Enhances cognitive function by crossing the blood-brain barrier, supporting memory and brain health​ (3)

Magnesium Malate: Supports energy production and is beneficial for muscle pain, especially in conditions like fibromyalgia​ (4)

Magnesium Oxide: Less bioavailable but effective for short-term relief of constipation or indigestion​.

Magnesium can be best absorbed through food sources such as nuts, seeds, leafy greens, and fortified foods, but supplementation can provide targeted support based on individual needs.

As always, consult a healthcare professional before starting any supplement, particularly if you have underlying health conditions or are on medication.

Omega 3’s

Omega-3 fatty acids are essential for overall health, supporting cardiovascular function, brain health, and reducing inflammation. These fatty acids, which include EPA (eicosapentaenoic acid), DHA (docosahexaenoic acid), and ALA (alpha-linolenic acid), play vital roles in your body’s cellular functions and cannot be produced naturally, so you must obtain them through diet or supplements.

Benefits of Omega-3s

• Heart Health: Omega-3s are known to reduce triglycerides, lower blood pressure, and decrease the risk of arrhythmias and heart disease​ (5)
• Brain Function: DHA is critical for brain development and cognitive function and may lower the risk of neurodegenerative diseases​ (6)
• Inflammation Control: These fats help mitigate inflammation, benefiting conditions such as arthritis and autoimmune diseases​ (7)
• Eye Health: DHA supports vision and may prevent age-related macular degeneration​ (8)

Food Sources

Rich in EPA and DHA: Fatty fish such as salmon, mackerel, sardines, and herring are top choices. For example, wild-caught salmon provides approximately 1.2 grams of omega-3s per 3-ounce serving​

Rich in ALA: Plant-based options like flaxseed, chia seeds, walnuts, and canola oil are good sources of ALA, though the body converts ALA to EPA and DHA inefficiently​

When to Supplement

For individuals who do not consume enough fish or other omega-3-rich foods, supplementation is usually recommended. Supplements containing EPA and DHA (often derived from fish oil or algae) are generally preferred over ALA sources due to their direct bioavailability and efficacy.

Types of Omega-3 Supplements

Fish Oil: Offers EPA and DHA and is widely available.

Algal Oil: A plant-based alternative ideal for vegetarians, providing DHA and EPA.

Krill Oil: Contains EPA and DHA, with phospholipids that may enhance absorption.

Ideal Ratios:

A common recommendation is a ratio of 2:1 for EPA to DHA, as EPA tends to have stronger anti-inflammatory properties. However, ratios may vary based on individual health goals​.

Including omega-3s as part of your supplement basics ensures robust support for many of your body’s critical systems. For guidance on supplementation and appropriate doses, consult a healthcare provider.

Calcium

Calcium is an essential mineral that plays a crucial role in numerous bodily functions. While it’s best known for its importance in maintaining strong bones and teeth, calcium also supports muscle function, nerve signaling, thyroid and heart health. For those who may not get enough calcium through their diet, i.e. vegan, or have an allergy to dairy, supplementation can be an essential way to meet daily needs.

Benefits of Calcium

Bone Health

• Calcium is critical for building and maintaining strong bones. About 99% of the body’s calcium is stored in bones and teeth.
• Adequate calcium intake reduces the risk of osteoporosis, a condition characterized by weak and brittle bones.

Muscle and Nerve Function

• Calcium supports muscle contractions and plays a role in transmitting signals between nerves.

Cardiovascular Health

• Calcium aids in maintaining a regular heartbeat and is involved in the clotting of blood.

Preventing Calcium Deficiency

• Symptoms of deficiency can include muscle spasms, numbness, and an increased risk of bone fractures.

Supports Parathyroid Function

• The parathyroid glands, located near the thyroid, regulates calcium levels in the blood. Calcium is essential for maintaining this balance. Iodine is also vital for thyroid hormone production, and calcium plays a supporting role in metabolic processes that ensure overall mineral balance, aiding thyroid function indirectly. Finding the right balance is key as excessive calcium intake can disrupt thyroid hormone activity and parathyroid gland function.

Different Types of Calcium Supplements

Calcium Carbonate

Contains the highest amount of elemental calcium (about 40%). Best taken with food for optimal absorption.

Calcium Citrate

Easier to digest and absorb, especially for those with low stomach acid. Can be taken with or without food.

Calcium Lactate and Calcium Gluconate

Contain lower amounts of elemental calcium but are gentle on the stomach.

Plant-Based Calcium

Sourced from algae or other plant materials, often includes additional minerals like magnesium.

Risks of Calcium Supplementation

Over-Supplementation

Excess calcium supplementation and/or without adequate vitamin K2, can lead to kidney stones or calcium buildup in the arteries, potentially increasing the risk of heart disease. Pairing calcium with K2 ensures better bone health while safeguarding heart health, providing a balanced approach to supplementation. The recommended daily allowance (RDA) for most adults is 1,000–1,200 mg per day from food and supplements combined.

Potential Interactions

High calcium intake may interfere with the absorption of other minerals like iron and zinc.

Tips for Safe Calcium Supplementation

1. Pair calcium with vitamin D and Vitamin K2, which enhances absorption and ensures calcium gets directed to the appropriate areas of the body while preventing it from depositing in soft tissues like arteries.
2. Divide doses throughout the day, as the body can only absorb a limited amount of calcium at once.
3. Consult with a healthcare provider to determine the appropriate dosage and avoid over-supplementation.

Shop Supplements

Vitamin D

Vitamin D is an essential nutrient that everyone should consider as a daily supplement, particularly in the northern hemisphere, where sunlight exposure is often insufficient, especially during the winter months. This fat-soluble vitamin plays a vital role in maintaining overall health, impacting bones, muscles, the immune system, sleep, and even mood.

Benefits of Vitamin D

Bone Health: Vitamin D helps the body absorb calcium and phosphorus, which are critical for strong bones and teeth. Deficiency can lead to conditions like rickets in children and osteoporosis in adults​

Muscle Function: Adequate levels support muscle strength and coordination, potentially reducing the risk of falls and injuries, especially in older adults​

Immune Support: It has been shown to reduce the risk of autoimmune diseases and improve resistance to infections, including respiratory illnesses​ (9)

Mood and Energy: Deficiency has been linked to seasonal affective disorder (SAD) and fatigue, highlighting its importance for mental health​ (10)

​Best Food Sources

Although dietary sources alone often aren’t enough, foods like fatty fish (salmon, mackerel), egg yolks, fortified dairy products, and mushrooms can help boost vitamin D intake

Supplementation

Types: Look for Vitamin D3 (cholecalciferol), as it is more effective at raising and maintaining blood levels than D2.

Dosage: While the general recommendation for adults is 600–800 IU per day, individual needs can vary based on age, weight, and sun exposure. Many experts recommend 1,000–2,000 IU daily for those in northern climates

Importance of Testing and Genetics

Vitamin D needs differ significantly from person to person. Testing your levels through a blood test ensures that you’re not deficient or over-supplementing. Additionally, some individuals may have genetic variations that affect their ability to synthesize or metabolize vitamin D, making testing even more crucial.

Risks of Toxicity

While rare, excessive intake of vitamin D (typically over 4,000 IU daily without medical supervision) can lead to toxicity, causing symptoms like nausea, muscle aches, insomnia, kidney damage, and hypercalcemia. Always consult a healthcare provider to determine the right dose​.

Important Tip: Magnesium is essential for activating Vitamin D. Without enough magnesium, the body may struggle to utilize Vitamin D effectively. Additionally, Vitamin D supplementation can deplete magnesium stores.

Vitamin D is a cornerstone of health, especially in less sunny regions. Supplementation, along with a healthy diet and regular testing, can ensure you reap its full benefits without risks.

Probiotics

Probiotics are essential for maintaining a balanced gut microbiome, which plays a vital role in digestion, immune function, and overall health. Here’s why you might want them to be a part of your daily supplement routine.

Why Probiotics are Important

Restoring Gut Balance: Antibiotics, poor diet, or illness can disrupt gut flora, leading to digestive issues and weakened immunity. Probiotics can help restore a healthy balance of bacteria.

Support for Specific Conditions: Certain strains may support irritable bowel syndrome (IBS), prevent diarrhea (including antibiotic-associated diarrhea), and reduce inflammation and allergy symptoms​ (11)

Beyond Digestion: Research links gut health to mental well-being, metabolic function, and immune system regulation (12).

Boosting Skin Health: Emerging research suggests probiotics may improve skin conditions like eczema, acne, and rosacea by supporting a healthy gut-skin connection and reducing inflammation (13).

Types of Probiotics

• Targeted Strains: Specific probiotics (e.g., Lactobacillus rhamnosus for gut health) address particular concerns. In one study, probiotics like Lactobacillus acidophilus and Bifidobacterium bifidum demonstrated significant improvement in mood, particularly in individuals experiencing mild to moderate depressive symptoms (14).
• Soil-Based Probiotics: Hardy strains that survive stomach acid and colonize the gut effectively. Most people with SIBO (small intestinal bacterial overgrowth) can usually tolerate them well.
• Fermented Foods: Yogurt, kefir, sauerkraut, kimchi, and miso provide natural probiotic benefits. Concentrated fermented supplements are also available, but anyone with histamine issues should avoid or reduce fermented products.
• Low-FODMAP Options: Suitable for individuals with IBS to avoid triggering symptoms​. Look for probiotics that contain potato starch instead FOS-based prebiotics.

Starting Probiotics

Ease into supplementation to prevent initial bloating or gas. Begin with a lower dose and increase gradually. To enhance the effectiveness of the probiotics, pair with a diet rich in fiber and prebiotics (e.g., garlic, onions, bananas) to nourish beneficial bacteria.

Potential Interactions and Side Effects

Probiotics are generally safe for healthy individuals but may cause mild digestive discomfort initially. Those with compromised immune systems or taking any medications should consult a healthcare provider before taking probiotic supplements.

Probiotics are a cornerstone for gut and overall health, whether obtained through food or supplements. Tailor your choice to your health needs and consult a professional for personalized advice.

Multivitamins

Taking a multivitamin as part of your supplement routine can be a proactive way to address potential nutrient deficiencies caused by modern farming practices and dietary habits. Here’s why they matter, how to use them effectively, and the distinctions between whole-food and synthetic supplements.

Why Multivitamins Might be for You

Soil Depletion: Modern industrial farming often leads to nutrient-depleted soils, reducing the micronutrient content in fruits, vegetables, and grains. Factors like overuse of synthetic fertilizers and monocropping strip essential minerals, meaning even a healthy diet may not meet all nutrient needs​.

Dietary Gaps: Highly processed foods dominate many diets, further reducing nutrient intake. A multivitamin can help fill these gaps by providing a baseline of essential vitamins and minerals​.

Lifestyle Stressors: Stress, pollution, and lack of sleep can increase nutrient demands, making supplementation a practical solution to support overall health.

Benefits of Multivitamins

• Immune Support: Nutrients like vitamin C, zinc, and selenium help maintain immune health.
• Energy Levels: B vitamins and magnesium in multivitamins support energy production and may reduce fatigue.
• Bone Health: Calcium, vitamin D, and magnesium contribute to maintaining strong bones.
• Cognitive Function: Nutrients such as vitamin B12 and folate play critical roles in brain health.

Whole Food vs. Synthetic Supplements

Whole Food Supplements: Derived from concentrated natural food sources, these supplements may include co-factors that aid in nutrient absorption. However, they can be less potent per dose and more expensive.

Synthetic Supplements: Chemically identical to natural nutrients, synthetic options are often more cost-effective and provide consistent dosages. However, some people may find them harder to digest or less bioavailable, depending on the nutrient.

Both options have their place, and the best choice often depends on your health goals and preferences.

Incorporating a high-quality, third-party-tested multivitamin into your daily routine can support overall health, especially when dietary intake may not cover all your nutrient needs. Always consult with a healthcare provider to ensure the supplement aligns with your individual health requirements.

Cycling Supplements

When it comes to taking supplements, more isn’t always better—especially when taken continuously without breaks. Cycling supplements, or periodically taking a break from regular use, is a smart and effective way to ensure you’re getting the most out of your regimen.

Whether you’re supporting nutrient absorption, preventing tolerance, or simply giving your body a chance to reset, cycling can help maintain balance and optimize results. Here are a few benefits of taking regular breaks from supplements:

1. Prevents Tolerance Build-Up: Continuous use of some supplements, like adaptogens or stimulant-based products, can lead to diminished effects over time. Cycling helps maintain their efficacy.
2. Supports Natural Regulation: Supplements like melatonin or certain hormones, especially in higher doses, can interfere with your body’s natural production if taken long-term. A break allows the body to reset its natural balance.
3. Minimizes Nutrient Imbalance: Over-supplementing specific nutrients (e.g., zinc, iron, or b-vitamins) can create imbalances in other essential minerals. Cycling reduces this risk.
4. Reduces Side Effects: Some supplements may cause side effects if used excessively, such as digestive discomfort or dependency. Cycling helps mitigate these risks.
5. Masking Deficiencies: Continuous supplementation might mask underlying issues, such as a vitamin B12 deficiency caused by absorption problems, delaying proper diagnosis.
6. Encourages Better Monitoring: Taking breaks allows you to assess whether the supplement is genuinely beneficial or if changes in diet and lifestyle have met your needs.

Recommended Break Duration:

• For daily supplements (like magnesium or omega-3s), consider a 1–2-week break every 3–4 months.
• For herbs and adaptogens (e.g., ashwagandha, rhodiola), cycle 6–8 weeks on, followed by a 1–2-week break.
• Stronger herbs like oil of oregano and olive leaf extract are highly potent and can be taxing on the body if used continuously. It’s typically recommended to take these herbs for 2–3 weeks and then take a break of 1–2 weeks. This allows your body to reset, prevents potential side effects like gut flora imbalance, and helps maintain the herbs’ effectiveness. Always follow individual product guidelines or consult a healthcare provider for specific advice.

While cycling supplements can be beneficial for many, there are exceptions where consistent use is critical. For instance, supplements addressing specific deficiencies (like iron or vitamin D) or managing chronic conditions may require continuous intake for effectiveness. However, everyone’s needs are unique, and long-term supplementation should be tailored to individual health goals and medical history. Always consult with a healthcare practitioner before starting, stopping, or cycling supplements to ensure they align with your specific health needs. Remember, this information is for educational purposes and not a substitute for professional medical advice.

References

(1) https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/#h9

(2) https://pmc.ncbi.nlm.nih.gov/articles/PMC9102374/#sec5-nutrients-14-01914

(3) https://pmc.ncbi.nlm.nih.gov/articles/PMC9786204/

(4) https://medlineplus.gov/fibromyalgia.html

(5) https://pubmed.ncbi.nlm.nih.gov/25720716/

(6) https://www.sciencedirect.com/science/article/abs/pii/S0271531720305856

(7) https://pubmed.ncbi.nlm.nih.gov/12480795/

(8) https://pmc.ncbi.nlm.nih.gov/articles/PMC5401792

(9) https://pmc.ncbi.nlm.nih.gov/articles/PMC3166406

(10) https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder

(11) https://pmc.ncbi.nlm.nih.gov/articles/PMC10122169/

(12) https://pmc.ncbi.nlm.nih.gov/articles/PMC5641835/

(13) https://pmc.ncbi.nlm.nih.gov/articles/PMC10385652

(14) https://www.sciencedirect.com/science/article/pii/S0165032719302873