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A Beginner's Regimen: The Power of Core Supplements

Here’s what you need to complement your diet

A Beginner's Regimen: The Power of Core Supplements

Published: December 2024

By: Megan Grant, Health & Wellness Writer

Scientifically Reviewed By: Michael A. Smith, MD

Good food. Fitness. High-quality sleep. Stress management. Hydration. All of these are required to maintain your well-being—but is there anything else you can do to promote your wellness?

We're so glad you asked! The right supplements help you go the extra mile with your health goals because they fill in dietary gaps. (The truth is, even people with a flawless diet need a little "insurance" policy to ensure they're getting enough beneficial nutrients.)

So which nutritional supplements should you be taking? In this blog, we're detailing which ones are considered important in any regimen, how to pick out supplements that are formulated with safety and quality in mind, and how to best make your vitamins and minerals work for you.

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What core supplements should I take to get started?

While the supplement regimen that's the perfect fit for you should be individualized, there are a few core supplements that most of us will benefit from.

1. Multivitamins

Fish oil is one of many core supplements you should take

A high-quality multivitamin is a pillar of good health. This means that it contains about 100% of the daily value (DV) of most essential vitamins and minerals. Because multivitamins are intended to cover a broad spectrum of nutritional bases at once, they offer many whole-body health benefits, heart health, eye health, cognitive function, immune support and cell health among them. But that's not all they're good for.

Some multivitamins also offer nutrients that are harder to get from diet, quercetin, alpha-lipoic acid and inositol among them. Finding a quality multivitamin can help you meet all your nutritional requirements and give you what you need in just one serving a day!

2. Fish oil

Fish oil should be another given in your supplement regimen. Fish oil supplements contain the important essential fatty acids EPA and DHA. These healthy fats are important for your heart, brain, eyes and more.

The right supplement will provide optimal amounts of EPA and DHA fatty acids to support your best health.

3. Fiber

Do you eat a lot of plant foods like legumes, whole grains and vegetables? Whether you do or don't, you might consider a fiber supplement. Although they primarily have a reputation for helping you meet your daily dietary fiber needs and keep digestion on track, plant-based fiber supplements have other lesser-known benefits, including satiety and cardiovascular health.

4. Magnesium

Unless you're getting a lot of fiber from your diet, you should add a fiber supplement to your routine

You probably thought we were going to say calcium, right? While there's no doubt calcium is important and essential to bone health, magnesium is the forgotten superstar when it comes to mineral supplements. Why is that? Magnesium is one mineral that's tough to get from diet alone, so a lot of people need to supplement to support optimal intake levels. Not only is this mineral required for more than 300 biochemical reactions in the body, it also plays a crucial role in heart and bone health, optimal energy metabolism, brain function, and other vital functions.

5. Vitamin D

This list wouldn't be complete without the sunshine vitamin! Our bodies produce it naturally when we're exposed to sunlight and it supports your bones, immune system, heart and even your brain. Making sure you're getting enough vitamin D and that your levels are in the right place is necessary for lasting health.

If you live in a climate where it's difficult to get outside during the day, or you're simply being proactive about protecting your skin health, you may want to consider supplementing. Although you may find some vitamin D in your multivitamin, a standalone D3 formula can help you achieve optimal vitamin D levels without the guesswork.

Can I get all the necessary nutrients from food, or do I need supplements?

It's very difficult to get all the nutrients you need from food alone

You probably noticed that all the nutrients in our list above also exist in food: you can get fish oil by eating, well, oily fish! And better yet, plant foods (including fruits, vegetables, nuts and seeds) are full of vitamins, minerals and fiber.

So, can't you just eat your way to optimal nutrition? No, not really.

In a perfect world, we would get everything we need from the food we eat, but alas, our world is not perfect. Food today isn't as nutrient-dense as it used to be. Consider that soil isn't as rich in nutrients, which changes the composition of the food it grows.

Even if that weren't the case, eating a "perfect" diet would take a significant amount of time and resources to educate yourself on what nutrients you need and how much you need of them, purchasing those ingredients, cooking and so on. This isn't easy to do on top of work, family, and life's everyday stressors, priorities and obligations.

For these reasons, it's unlikely that you'll get everything you need from food alone. The best way to ensure you're getting the necessary nutrients is a consistent supplement regimen.

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How do you create a beginner supplement regimen?

The best way to create your supplement regimen is to start with the core recommendations we already mentioned, and then layer in your own needs and attributes.

Consider your individual needs when choosing supplements

For instance, men and women have slightly different needs. The best supplement regimen for you might also depend on your age and health status. A 30-year-old will likely have different needs than a 60-year-old. You also want to consider your family history and genetics when it comes to supplementing. They play a role, too.

Furthermore, your lifestyle matters quite a bit. Imagine two people who seem quite similar: same age, sex and overall health status. But say one has a lot on their mind and has been struggling occasionally to fall asleep. This person might have different or greater nutritional needs and might need some additional supplements beyond the core ones we've mentioned, such as formulas designed for stress management.

By that same token, protein powder is a staple in sports nutrition and a good fit for individuals with an active lifestyle who might need help getting enough of the macronutrients they need to help build and sustain lean muscle mass. Taking a scoop pre-workout or after finishing your training, combined with a healthy carbohydrate, helps yield the best results.

Pro tip: Want a better idea of what a personalized supplement regimen looks like for you? Reach out to our Wellness Specialists to help customize your routine.

What is the best combination of supplements?

There is no single best supplement combination

There is no such thing as the "best" routine because every individual is different and, thus, their needs and goals will be different, too. However, if you need a place to start, take the recommendations we've made so far as a good jumping-off point.

Additionally, there are other supplements that might not be considered "core" but are still excellent to include in your regimen:

N-acetyl-L-cysteine (NAC): This is one of the top antioxidants, and is great for protecting immune, liver and respiratory health.
Curcumin: The golden spice curcumin is well-studied for its whole-body health benefits and its ability to promote a healthy inflammatory response.
Probiotics: These support gut health, your immune system and so much more.
CoQ10: Encourages cardiovascular health.

How do you pick high-quality supplements?

This is one of those times when it pays to be picky. A supplement brand worth its salt will be transparent with its sourcing and manufacturing processes. Ingredients will clearly be disclosed and should be based on purity, potency and usage. Moreover, the product should be third-party tested, with the results and a Certificate Of Analysis (COA) available on the brand's website.

Supplements are not a replacement for smart lifestyle choices

Prioritize healthy lifestyle choices to complement your supplement regimen

Lastly, we want to take a moment to remind you that even the highest-quality products work best in combination with other healthy lifestyle habits. You should aim to eat a minimally processed, nutrient-dense diet with lots of color (we like the Mediterranean diet!).

Superfoods in particular are smart to make room for. This is because superfoods, by definition, are rich in vitamins and minerals. Hydration is also important.

But it's not just about your diet. Don't discount physical activity! Move your body a little bit every day. Resistance training strengthens and protects your muscles and bones, while cardio workouts are excellent for your heart and lungs. Get plenty of sleep, and find healthy ways to address your stress, such as meditation, journaling, affirmations, or spending time with Mother Nature.

When you approach your health holistically, you position your chosen supplements to have an even greater impact on your physical and mental health.

About the Author: Megan Grant has a degree in communications from University of Michigan. She has been writing professionally for 15 years, with a focus on nutrition, fitness, and general health. A lifelong competitive athlete, she's fascinated by how the human body responds to food and movement.