Top 10 Supplements I Recommend And Why They Matter

By Christine Sagan, MSN, APRN, FNP-BC

Founder Friday

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In a perfect world, whole foods alone would provide everything our bodies need. However, modern soil depletion, busy lifestyles, poor absorption, routine eating patterns, and the demands of aging mean most of us benefit from targeted supplementation to fill nutrient gaps and optimize health. Below are the top supplements I recommend, rooted in clinical benefits and everyday research. It is very common to find deficiencies in lab work. 

1. Vitamin D3

Why I recommend it: 

Vitamin D is essential for immune support, healthy bones, mood regulation, and brain-derived neurotrophic factor (BDNF) pathways that support cognitive resilience. It’s also linked with reduced risks of severe outcomes from respiratory infections like COVID-19 and better overall mortality. Many people, especially in northern climates or with limited sun exposure, are deficient.

Dosage:

5000 IU Daily * for most average sized adults. Basic rule of thumb 1000iu for every 30# body weight. Most people should not exceed 10,000iu a day. However, if the level is not therapeutic ( i.e over 50) then change brand, route and add Vitamin K. 

2. Magnesium (Preferably Glycinate, malate, taurate, citrate, theronate, or a blend)

Why I recommend it: 

Magnesium is a master mineral — participating in over 600 biochemical reactions including energy production, nervous system balance, muscular function, blood sugar control, and sleep quality. Approx. 70% people are deficient and supplementation can help with stress, relaxation, and metabolic health and sleep.

Dosage:

300-500mg

3. Coenzyme Q10 (CoQ10- Ubiquinol)

Why I recommend it: 

CoQ10 is a powerful cellular energy booster and antioxidant. It's vital for mitochondrial function, especially as we age,  and supports heart health, blood pressure, energy, and oxidative stress reduction.

Especially recommended for adults over 40 or those on statin medications (which can deplete CoQ10).

Dosage:

100mg. Ok to take higher amounts for energy and neurodegenerative diseases. 

4. Fish Oil (High potency Omega-3 EPA/DHA)

Why I recommend it: 

Rich in omega-3 fatty acids, fish oil supports heart health, brain function, reduced inflammation, and even mood balance. EPA and DHA are especially important for cellular membrane health and cardiovascular resilience. 

Vegan DHA/EPA alternatives from algae are a great choice for plant-based diets. Flax is another source of Omega 3 fats. 

Dosage:

2 capsules EPA 750/DHA 500mg. May keep cold to reduce fish burp. Many high-potency, good tasting liquid forms available. 

5. Creatine Monohydrate (Especially for Vegetarians & Aging Adults)

Why I recommend it: 

Creatine isn’t just for athletes — it’s one of the most researched supplements for cellular energy. It supports muscle strength, cognitive function, and brain energy. It helps preserve muscles and helps muscle recover from exercise. Since meat is the main dietary source, vegetarians often have lower baseline levels — making supplementation particularly beneficial.

Dosage: 5 grams. Lower with kidney issues. Make sure to be hydrated. 

6. Methyl B-Complex Vitamins

Why I recommend it:

 B vitamins play foundational roles in energy metabolism, neurotransmitter production, stress resilience, hormone support, and nervous system function. They lower homocysteine and high levels are associated with dementia and heart disease. A balanced B-complex helps ensure optimal utilization of macronutrients and supports mood and cognitive health. They are water soluble and your urine will be yellow. You will urinate out what your body doesn’t need. Many people have a MTHFR mutation. If you don’t know if you have this, better to take the methyl B complex. 

Dosage: 

One capsule daily with food ( can upset stomach) Thorne, Pure make good ones.

7. Vitamin B12-methylcobalamin

Why I recommend it: 

Vital for nerve health, red blood cell production, DNA synthesis, and metabolic support — especially in older adults and those on plant-based diets. B12 deficiency can cause fatigue, nerve tingling, and cognitive fog. Yes, we recommend in addition to a B complex to get adequate amount. Plus it absorbs best through the mouth. 

Dosage: 1000mcg sublingual. 

8. Vitamin C 

Why I recommend it:

 Vitamin C is a potent antioxidant and immune supporter that’s foundational for collagen synthesis, skin and vascular health, and stress responses. If you are not eating foods that contain Vitamin C you are deficient. Great to take throughout the day if you feel you are getting sick or add in during the sick months. 

Dosage:

1000mg, up to 3x a day- can cause loose stool in high amounts. 

8. High-Quality Multivitamin

Why I recommend it: A well-balanced multivitamin acts as an insurance policy — filling nutrient gaps that can easily occur even with a healthy diet. Dr. Hyman highlights it as a cornerstone foundational supplement alongside omega-3s, vitamin D, and magnesium for overall metabolic and immune support.

Dosage: One daily by PURE is a nice start

10. Glutathione & NAD+ (Support for Aging & Cellular Repair)

Why I recommend them: 

As we age, levels of glutathione, a master antioxidant, and NAD+, a crucial energy cofactor, decline. Supporting these pathways can enhance antioxidant defenses, cellular repair, DNA maintenance, metabolic efficiency, and longevity signaling. These aren’t “daily must-takes” for everyone, but they’re excellent considerations for aging adults or anyone focused on longevity.

Dosage: 

NAD 50-100mg sublingual. Injections several times a week. Available to purchase to self-inject. We carry injectables at the clinic. 

Glutathione: liposomal preferred. Can also get injectable. 500-1000mg a day

 How to Build Your Supplement Routine

Here’s a simple framework to get started:

• Foundational trio: Multivitamin + Omega-3 + Vitamin D

• Metabolic & cellular support: Add magnesium, B vitamins, and CoQ10.

• Performance/longevity: Add creatine, glutathione/NAD+ precursors.

Tip: Always prioritize whole foods first. Supplements complement — not replace — healthy eating, sleep, movement, and stress management.

 A Note on Safety

Before starting any supplement regimen:

• Check for interactions with medications or medical conditions.

• Get baseline labs when possible (especially vitamin D, B12, magnesium).

• Adjust doses based on individual needs.

A great option for learning more about supplements, including research summaries, benefits, and dosing, is Examine.com. This is a mostly free, objective, and science-based resource designed for consumers. It helps cut through hype and presents the research, so you can make informed decisions about what’s right for your body.

Where to Find These Supplements

We carry high-quality, hand-picked supplements at Vitae for your convenience—brands we trust and use clinically. For patients who want ongoing support, our Vitality Plus Membership offers monthly deals and exclusive discounts on many of the supplements we carry. All products are also available to order directly through our website. Be sure to explore our product catalog to find options that best support your health goals and discuss your questions with us here.