Nutrition Basics: Building a Strong Supplement Foundation

A diverse, nutrient-dense diet is a cornerstone of overall health, yet many Americans still do not consume enough of the essential vitamins and minerals. Recent data suggest that 31% of Americans are at risk of at least one nutrient deficiency, with that number rising to 40% among those who do not take supplements. Nutrient status depends on how much of a nutrient we consume and how well the body absorbs it. Many aspects such as food choices, soil quality, food processing, digestive health, medication use, and age can influence how our bodies absorb and use the nutrients we consume.

Rather than starting with an overly complicated supplement routine, many health-care practitioners recommend beginning with a few core supplements to support overall health and address common nutrient-deficiency concerns.* These core supplements often include: a multivitamin, omega-3 fatty acids, vitamin D, magnesium, and a probiotic. Each plays its own role in the body and helps fill common nutritional gaps that arise from the modern diet.*

Shortfalls of the Standard American Diet

The standard American diet tends to be high in processed carbohydrates and added sugars and low in fiber, and only about 5% of Americans meet the daily fiber recommendations. Over the past several decades, the mineral content of many common crops has declined, and along with mineral-depleted soil and water, the foods we eat today may provide less nutritional value than they did in the evolutionary past.

As a result, many Americans do not consume adequate amounts of key vitamins and minerals. An estimated 95% of U.S. adults do not consume enough vitamin D, along with roughly 45% for vitamins A and C, and 48% for magnesium. Given these statistics, maintaining healthy nutrient status remains a priority for many people. Additionally, long-term use of commonly prescribed medications may widen these gaps further, as certain medications maydeplete vitamins and minerals such as magnesium, zinc, folate, and vitamin B12.

Multivitamins

A daily multivitamin supplement helps provide many of the vitamins and minerals that meals often miss.* A comprehensive multivitamin should include the full range of B vitamins, vitamins A, C, D, E, and K, and essential trace minerals such as zinc, selenium, and iodine.

Oftentimes, the form of each nutrient matters as much as the amount. Higher-quality formulas typically include active forms of B vitamins that the body may use more readily, such as 5-methyltetrahydrofolate (5-MTHF) for folate, pyridoxal-5-phosphate (P-5-P) for vitamin B6, and methylcobalamin, adenosylcobalamin, or hydroxocobalamin for vitamin B12.* These active forms may be especially helpful for people with common genetic variations that affect how the body converts folic acid into its usable form.* It is also important to look for chelated minerals, which are minerals bound to amino acids (such as magnesium glycinate). These tend to be easier to absorb and gentler on digestion than other common mineral forms.*

Omega-3 Fatty Acids

Omega-3 fatty acids are healthy fats that the body needs but cannot make in meaningful amounts on its own. The two most important omega-3s are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are found primarily in fatty fish such as salmon, sardines, and mackerel. However, many Americans obtain only small amounts of EPA and DHA from their diets while eating far more omega-6 fats, which are found in many vegetable oils and processed foods. Omega-6 fats tend to promote inflammatory responses in the body, while omega-3s help keep those responses in balance.*The typical American diet provides roughly 15 omega-6s for every omega-3, while clinical research suggests that a ratio closer to 3:1 may be more favorable.

Plant foods such as flaxseed, chia seeds, and walnuts provide a different omega-3 called alpha-linolenic acid (ALA). Although the body is able to convert ALA into EPA and DHA, human research suggests that this conversion is limited, and many people do not consume enough ALA-rich foods to meet their EPA and DHA needs. As a result, a high concentration omega-3 supplement may offer a more direct way to obtain EPA and DHA in amounts that may be hard to reach through diet alone.* Many people choose an omega-3 for heart health support, as EPA and DHA support healthy cardiovascular function.* DHA is alsoa major building block of cell membranes in the brain and supports healthy brain function.* EPA and DHA help promote a healthy inflammatory response and help build the membranes of cells throughout the body, making omega-3s an important part of supporting overall health.*

Vitamin D

Often called the “sunshine vitamin,” vitamin D is unique because the skin makes it from sunlight, while only a small number of foods, such as fatty fish and egg yolks, provide it. Once the liver and kidneys activate vitamin D, it behaves more like a hormone than a typical vitamin, sending signals to cells and tissues throughout the body. Vitamin D receptors are found on many different cell types, where vitamin D helps guide the activity of thousands of genes. Because of this broad reach, vitamin D plays many roles, including supporting bone health,a healthy immune response,muscle function, and a healthy balance of gut bacteria.*

Indoor lifestyles, the time of year, darker skin, and age may all limit how much vitamin D the skin makes, which is one reason many people rely on food and supplements to maintain a healthy vitamin D status.* When choosing a supplement, the form of vitamin D is important to pay attention to. A vitamin D3 supplement is generally preferred over vitamin D2, asclinical research has shown that vitamin D3 more effectively supports overall vitamin D status over time.* Many formulas also pair vitamin D3 with vitamin K2 for added support. While vitamin D helps the body absorb calcium,vitamin K helps direct that calcium into the bones instead of soft tissues such as the arteries.*

Magnesium

Magnesium is involved in more than 600 reactions in the body, including energy production, muscle and nerve function, and bone health, and it may also help support a healthy stress response.* Along with low dietary intake, stress, digestive issues, and certain medications may contribute to a suboptimal magnesium status.

A magnesium glycinate supplement binds magnesium to the amino acid glycine, which helps protect the mineral during digestion.* Chelated forms like magnesium glycinate tend to be better absorbed and better tolerated than magnesium oxide, which, when supplemented alone, is more likely to cause occasional loose stools.* Buffered magnesium glycinate includes a small amount of magnesium oxide to increase the magnesium in each capsule while remaining gentle on digestion — the best of both worlds.* Lab research has shown this buffered form to have about four times greater absorption than magnesium oxide alone.* Many people also take magnesium for sleep support, and clinical research has shown that adults taking magnesium glycinate reported more restful sleep than those taking a placebo.*

Probiotics and the Gut Microbiome

Probiotics have more recently entered the conversation as a foundational supplement, largely because of growing research on the gut microbiome. The trillions of bacteria living in our gut help digest food, support immune health, and even produce several B vitamins andvitamin K2. Diet largely shapes the microbiome, and clinical research suggests that long-term eating habits influence the balance of gut bacteria.

Within the microbiome, certain bacteria known as keystone commensals help stabilize the gut ecosystem and support itsrecovery after disruptions like illness or antibiotic use.* Many of these bacteria work together through cross-feeding, where one microbe produces a compound that another uses as fuel. Cross-feeding helps produce compounds called short-chain fatty acids (SCFAs) such as butyrate, which fuel the cells lining the gut and support a healthy gut barrier.*

When choosing a probiotic, the specific bacteria included may be more important than the total number of strains. Because the gut microbiome influences digestion, immune health, and the gut–brain connection, a probiotic for microbiome balance may be a valuable part of a foundational supplement routine.* Probiotics may also help support a diverse gut environment,healthy bowel regularity, and a healthy stress response, all of which contribute to overall health and well-being.*

Probiotic formulas differ widely in the bacteria they contain, so a health-care practitioner may recommend functional GI testing, such as a comprehensive stool analysis, to better understand your unique gut microbiome and determine which probiotic best fits your needs.

Building Your Foundation

A strong supplement foundation starts with the most common gaps in the American diet. Diets high in processed foods and low in fiber, along with limited sun exposure and certain medications, may leave many people without enough of the vitamins, minerals, and healthy fats the body relies on. Choosing well-absorbed forms and supporting the gut microbiome alongside these essentials may help the body better absorb and utilize what it takes in.*

Supplements are meant to complement (or "supplement") a nutrient-dense diet rather than replace it. Fiber-rich vegetables, fruits, legumes, whole grains, nuts, seeds, and fatty fish help provide many of the core vitamins, minerals, and healthy fats the body needs, while also feeding beneficial gut bacteria. A health-care practitioner may help tailor a foundational routine to your diet, medications, lifestyle, and goals, and adjust it over time as your needs change.

Key Takeaways

• Many Americans do not consume enough key vitamins and minerals, such as vitamins A, C, D, and magnesium, due in part to diets high in processed foods and low in fiber, limited sun exposure, and certain medications.
• A daily multivitamin helps provide essential vitamins and minerals, especially when it includes active B vitamins and chelated minerals that the body may absorb and use more readily.*
• EPA and DHA support heart and brain health and help balance a Western-style diet high in omega-6 fats, promoting a healthy inflammatory response.*
• Vitamin D acts more like a hormone than a typical vitamin, supporting bone, immune, and muscle health, and pairing vitamin D3 with K2 helps direct calcium into the bones.*
• Magnesium supports energy production, restful sleep, and a healthy stress response, and magnesium glycinate is a well-absorbed form that is gentle on digestion.*
• The gut microbiome supports digestion, immune health, and vitamin production, and a probiotic may help support a diverse, resilient gut.*
• A foundational routine works best alongside a nutrient-dense diet and the guidance of a health-care practitioner.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.