Not everyone is training for competition. For the majority of people, supplements serve a different purpose: filling nutritional gaps, supporting long-term health, and reducing the risk of chronic disease. This guide outlines the foundation health stack - the four supplements with the broadest evidence base for general health and longevity.
1. Omega-3 (EPA + DHA) - 1 - 2g daily
Omega-3 fatty acids have the most extensive evidence of any supplement class for cardiovascular protection, brain health, and inflammatory control. Virtually every chronic disease involves an inflammatory component, and a modern Western diet is profoundly omega-3 deficient relative to historical norms. A supplement providing 1g combined EPA+DHA daily is the minimum effective dose for health maintenance.
2. Vitamin D3 + K2 - 2000 - 4000 IU D3, 100 - 200mcg K2
Vitamin D deficiency affects an estimated 40% of adults globally. Beyond bone health (its classic role), vitamin D functions as a steroid hormone regulating over 1,000 genes, with documented roles in immune function, mood regulation, and cardiovascular health. K2 (as MK-7) ensures calcium from the diet is directed to bone rather than arterial walls - an important pairing with higher D3 doses.
3. Magnesium Glycinate - 200 - 400mg daily
As covered in detail in our magnesium glycinate guide, deficiency is widespread and affects energy, sleep, muscle function, and cardiovascular health. The glycinate form is the best tolerated and most bioavailable.
4. CoQ10 Ubiquinone - 100 - 200mg daily
CoQ10 is central to mitochondrial energy production and is one of the body's most important endogenous antioxidants. Levels decline significantly with age and with statin use. Supplementation supports energy metabolism, cardiovascular function, and cellular protection from oxidative stress. Particularly valuable over 40.
Optional Additions by Health Priority
Berberine (metabolic health, blood sugar regulation), resveratrol (longevity and anti-inflammatory), vitamin K2 standalone if not in your D3 supplement, and zinc/magnesium combination during winter for immune support.