I get this question quite often from non-clients who want a quick answer and boost towards overall wellness. This question seems so simple, but in the world of individualized medicine, there isn't a one size fits all approach we should take. Every person is unique and very persons needs can be wildly different from the next persons, which is why I first suggest you set up an initial consultation with a functional medicine practitioner. You can find a local practitioner at: https://www.functionalmedicine.org
But I tend to guide people towards the basics that without fail almost all American's this day and age are deficient in without supplementation! Why are we deficient? Primarily due to our SAD diet (Standard American Diet) full of packaged foods depleted of nutrients, nutrient depleted soil, hybridization and modified farming, and chronic conditions of stress and toxicity draining us of necessary nutrients for vitality. So here is my list of the "basic daily supplement suggestions" :
1. Multivitamin: Dosage: Look for a supplement with 100% of your daily needs, the amount of pills needed will depend on the actual brand you're taking. If you already consume a high amount of fruits and vegetables, your daily multivitamin need may not be as high as the recommended dose.
How to get more vitamins through diet: 8-10 servings of fruits and vegetables per day (no more than 2-3 being fruit)
2. Probiotic:Dosage: I recommend one that contains lactobacillus and bifidobacteria How to get more probiotic through diet: Greek yogurt, kombucha, kimchi, kefir, and other fermented foods *Check a list of prebiotic foods, if you do not regularly consume these foods, I suggest the addition of a prebiotic supplement or a combination supplement into the diet to promote good bacteria growth.How to get more prebiotic through diet: Asparagus, bananas, fruit, endive, garlic, onion, peas, leeks, honey, jicama.
3. Vitamin D:
Dosage: 1,000 to 2,000 IU of vitamin D3 daily for maintenance
* Vitamin D is fat-soluble which means it will be better absorbed when taken with a little bit of fat.
How to get this through lifestyle: SUNLIGHT! Get outside for at least 20 minutes a day. Fatty fish and egg yolks provide some Vitamin D as well.
4. Fish Oil (omega-3 fatty acids):
Dosage: 1,000- 2,000 mg of omega-3 fats twice per day (depending on levels of inflammation and pre-existing conditions, I may suggest you increase the dosage)
*If you tend to get fishy burps post taking your fish oil supplement, keep the supplement in the refrigerator.
How to get this through diet: Eat fish at least 2x week and consume ground flax seeds or chia seeds (2 tbsp. per day).
*Dosages may vary based on the individual and if there are any current health concerns, which is why I recommend consulting with a functional medicine dietitian or physician.
*I also usually recommend a high-quality, hypoallergenic protein powder to be used daily.
*Use pharmaceutical grade companies and products sold by a reputable practitioner or pharmacy.