The 5-Minute Supplement Guide
Everything you need to know if you only have 5 minutes
TL;DR
Most people need D, Magnesium, and maybe Omega-3. Get tested first if possible. Buy forms that absorb well. Don't trust claims without evidence. More isn't better. Quality brands cost more but deliver more.
What Most People Actually Need
Three supplements have the widest evidence base for the most people: Vitamin D (42% of Americans are deficient), Magnesium (most people get 50-60% of optimal from food), and Omega-3s (if you don't eat fatty fish twice weekly). Start here.
Key Takeaway: D, Magnesium, Omega-3. That's the foundation.
Forms That Actually Work
Not all forms absorb equally. Vitamin D3 beats D2. Magnesium glycinate or citrate beats oxide. Triglyceride fish oil beats ethyl ester. Methylcobalamin B12 beats cyanocobalamin for most people. Pay a bit more for better forms.
Key Takeaway: Form matters. Cheap forms often mean poor absorption.
Red Flags to Avoid
Skip products with: proprietary blends (hiding doses), miracle claims (nothing is a miracle), celebrity endorsements (paid marketing), prices too good to be true (they are), and no third-party testing. These predict problems.
Key Takeaway: If it seems too good, it probably is.
What Testing Reveals
Blood tests can show actual deficiencies. Vitamin D, B12, iron, and ferritin are the main ones worth checking. This prevents guessing. Many people supplement things they don't need while missing things they do.
Key Takeaway: Testing beats guessing. Get levels checked.
The Money Reality
A solid foundation stack costs $40-75/month. Premium stacks run $100-200/month. Most benefits come from the foundation. Spending more gives diminishing returns. Don't let price suggest effectiveness.
Key Takeaway: $50-75 covers most people's actual needs.
Real Talk
The supplement industry profits from confusion. They want you overwhelmed, buying everything "just in case." Reality: most people need 2-4 targeted supplements, not 15 random ones. Master the basics before getting fancy.
What To Do About It
- Start with D, Magnesium, and Omega-3 if applicable
- Get blood work to identify actual deficiencies
- Buy better-absorbed forms even if they cost more
- Avoid products with red flags
- Give supplements 4-8 weeks before judging
The Bottom Line
Simple stack, good forms, appropriate doses. That's 90% of what matters.
More Real Talk
About this information: Our recommendations draw from peer-reviewed clinical trials, systematic reviews, and the same medical databases your doctor uses. These statements have not been evaluated by the FDA. Supplements are not intended to diagnose, treat, cure, or prevent any disease.
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