Most Important Supplements to Take (2024)

While dietary supplements cannot take the place of a healthy lifestyle, they can be used strategically to boost your health, especially in cases of deficiency. In the U.S., 57.6% of adults aged 20 and over use supplements, with multivitamins, vitamin D and omega-3 fats representing the top three.

So, it's safe to say that many people are interested in taking control of their health with the support of supplemental vitamins, minerals and other compounds. But, when it comes to supplements, more isn't always better.

To ensure you're using only supplements you need — avoiding wasting your money while maintaining your body's balance — we recommend using dietary interventions first. Next, work with a holistic health care practitioner who can guide you on which supplements your body truly needs. 

The most important supplements to take depend on your age, health status and health goals. If having a practitioner guide you isn't possible, essential supplements may be next on your list.

Some of the most important individual variables you need to consider would be if you are plant-based or choose to eat animal products. While many plant-based diets are fundamentally healthy, they do lack some vital nutrients, like vitamin B12, retinol, vitamin K2, carnosine, carnitine, collagen and choline. If you are plant-based, you will certainly want to consider adding these to your regimen.

1. Sports Research Vitamin D3 + K2



Amazon Best Sellers Rank: #3 Best Seller in Vitamin D Supplements category.

Vitamin D has multiple actions on the immune system, including enhancing the production of antimicrobial peptides by immune cells, reducing damaging pro-inflammatory cytokines, and promoting the expression of anti-inflammatory cytokines.

Created in 1980, Sports Research is a privately-owned business born from a passion for fitness, wellness, and healing.

NEW SOFTGEL SHELL: Sports Research Vitamin D3+K2 Plant-gel capsules now contain added Turmeric Root Powder in the outer softgel shell. This added plant-based yellow color helps protect the active ingredients inside against photo-degradation that may occur from exposure to UV light. While the appearance has changed, we can assure you that our Vitamin D3+K2 still contains the same great ingredients you know and love

More than 100,000 customer reviews and a 4.8 out of 5 overall rating on Amazon. 
  • Contains 5000 IU (125mcg) of Vegan Vitamin D3 & 100 mcg of Vitamin K2 as MK-7. Suitable for those whose vitamin D level is deficient or insufficient.
  • Made with Vitashine D3 - a patent, plant based form of Vitamin D3 from Lichen and MenaQ7 - a patent form of MK7 from Chickpea
  • 100% Plant based - Vegan Certified & Non-GMO Verified. Soy, Gluten, Gelatin & Carrageenan free
Vitamin D supplements by Sports Research are available in various dose strengths:

2. Tru Niagen — overall best longevity supplement



TRU Niagen NAD+ Supplement comes in 3 sizes:

Amazon Best Sellers: #1 in Vitamin B3 (Niacin) Supplements.

NAD+ (nicotinamide adenine dinucleotide) is one of the most important biomolecules in your body. It's involved in the conversion of food to energy, maintaining DNA integrity and ensuring proper cell function. Together, these functions help protect against or delay aging and virtually all chronic disease.

Tru Niagen is part of our list for a good reason — it's formulated with nicotinamide riboside (NR) as its primary active ingredient. NR is believed to be an effective precursor to Nicotinamide adenine dinucleotide (NAD+), a crucial co-enzyme involved in various biological processes that may influence longevity.

Adding to the appeal of this product is Niagen®, a form of NR that the company has patented and safety-reviewed. It is generally recognized as safe (GRAS). 

ChromaDex markets TruNiagen, which is based on its branded Niagen ingredient, which is a form of nicotinamide riboside (NR), the form of nicotinamide that actively crosses into the cell to participate in the NAD+ pathway (R). 

Creators claim that Niagen® can promote NAD+ production more effectively than other precursors due to its design, which may allow it to pass through cell walls easily.

Unlike NMN, the key ingredient Niagen was successfully notified two times as an NDI (New Dietary Ingredient) and reviewed as GRAS (Generally Recognized As Safe) under the United States notification programs.

As per the brand, while you may not notice changes immediately, Tru Niagen begins to boost NAD+ levels in your body starting from the first dose. They suggest that after eight weeks of taking their 300 mg dose daily, your baseline NAD+ levels should elevate by about 40 to 50%.

While Tru Niagen's offering appears to have the right formulation aligned with science, its inclusion at the top of our list isn't solely due to this reason. This supplement also offers convenience, with the brand offering the product in five different sizes, including one available in powdered form — a convenient solution for those who have trouble taking capsules.

While various bottle sizes are available, Tru Niagen's 90-capsule bottle, good for a 3-month supply, seems to strike the perfect balance. It is priced at $119.95 for a one-time purchase.

Pros
  • Contains GRAS NAD+ precursor
  • Multiple sizing options to choose from
  • Available in powder form
  • Clinically evaluated dose
Cons: Perhaps not the most budget-friendly choice
 
Tru Niagen Review
While this is not a scientific review I have been taking Niagen in one form or another non stop for several years. I have been gradually increasing my doses with what I can only describe as a profound effect. Without a doubt I feel younger than 46. I also think I look younger than most people my age. I certainly don't feel my age and have a ton of energy every single day. I also try to eat plenty of vegetables with lots of non meat proteins along with limited meat consumption. I am not a health nut but basically try to stay away excess sugars and processed foods whenever I can. I also do a hard bike ride once or twice a week. I think this also helps the entire aging process some.

Tru Niagen vs Elysium Basis


3. Nordic Naturals Omega-3


Amazon Reviews: 4.8 out of 5 - more than 49,000 global ratings

Amazon Best Sellers: #1 in Omega 3 Nutritional Supplements.

Omega-3 fats are important for brain health, warding off autoimmune disease and decreasing mortality from cardiovascular disease, while also reducing heart attacks and coronary heart disease events.

The fish oils used in Nordic Naturals’ products typically range between TOTOX values of 5 and 14. Recent tests of Nordic Naturals raw fish oils report TOTOX values of 7.0.

Note: TOTOX value stands for total oxidation value. The omega 3 fatty acids EPA and DHA from fish oil are highly sensitive to oxidation. This means that they are rapidly affected by contact with oxygen. Oxidised fatty acids are not beneficial to our health. For this reason, a good fish oil supplement has a low TOTOX value. The maximum TOTOX value is set at 26 by the Global Organization for EPA and DHA omega-3.
 
Best Fish Oil Supplements Consumer Reports:
"Nordic Naturals did meet every other quality measure in our study. The pills, which cost about 67 cents per day, or $243 per year, contained their labeled amount of omega-3 fatty acids and met other U.S. Pharmacopeia (USP) and European Union standards, including those for contaminants such as lead, mercury and dioxins. They also met the stricter California Proposition 65 standard for total polychlorinated biphenyls (PCBs)." - Consumer Reports

NovosLabs.com:
"Ideally, you take an omega-3 oil supplement that contains both fish-derived triglycerides and krill-derived phospholipids. Examples of such brands are (not sponsored) Omega3 Innovations (sells fish oil with very low oxidation / TOTOX values) and Nordic Naturals." - NovosLabs.com

Related: Many common omega-3 fish oil supplements are ‘oxidized’

Omega-3 fatty acids reduce inflammation, enable the immune system to carry out its tasks, and help the brain and eyes to function properly.

Best Evidence: A 2021 report (Nature Communications) suggest that higher levels of omega 3 fatty acids in circulation correlate with lower risk of premature death from age-associated diseases such as cardiovascular disease and cancer.

The analysis was conducted with data from 17 prospective cohort studies examining the associations between blood omega-3 fatty acid levels and risk for all-cause mortality. Over a median of 16 years of follow-up, 15,720 deaths occurred among 42,466 individuals. The researchers found that, after adjustment for relevant risk factors, risk for death from all causes was significantly lower (by 15-18%, at least p < 0.003) in the highest vs the lowest quintile for circulating long chain (20-22 carbon) omega-3 fatty acids (eicosapentaenoic, docosapentaenoic, and docosahexaenoic acids). Similar relationships were seen for death from cardiovascular disease, cancer and other causes. 

The DO-HEALTH trial, published in Frontiers in Aging 2022. The first randomized-controlled trial (DO-HEALTH) trial to investigate the combination of three complementary treatments for the prevention of cancer and suggest that the combination of daily vitamin D3, supplemental marine omega-3s, and a simple home exercise program may be effective in the prevention of invasive cancer among generally healthy and active adults aged 70 and older. Findings from this 3 year Randomized Controlled Trial with more than 2,000 participants observed a 61% reduction in the risk of invasive cancer among patients who completed a home exercise program and took vitamin D3 and omega-3 fatty acids daily.

4. Thorne Berberine — best longevity supplement for heart health

Thorne Berberine Supplement


Ratings: 4.3 out of 5 - more than 4,000 global ratings.

Of the longevity supplements on our list, Thorne's offering is advertised as a dual-action formula intended to support heart health and healthy metabolism. The core active ingredient in the dietary supplement is berberine, a botanical extensively studied for its potential to help regulate blood sugar and keep cholesterol levels in a healthy range.

Not just any berberine — Thorne uses the best-researched form of berberine, berberine HCl, and combines it with the highly absorbable berberine phytosome.

When it comes to quality, the brand’s defining trait is that a large portion of its supplements bear the NSF Certified for Sport® mark — a mark that ensures the products are free of substances banned by major athletic organizations and safe for athletes to use.

Better yet, Thorne's page states that they're the pick of champions and trusted by professional sports teams. And these aren’t just buzzwords or a marketing trick of sort — the brand is actually backed by the likes of basketball Hall of Famer and Miami Heat legend Dwyane Wade, as well as NBA champion guard Jrue Holiday.

Now, when discussing allergens, you'll be glad to know that Thorne's Berberine is free from the major ones. However, a detail worth noting is that while the product doesn't contain peanuts, it does contain pea protein, which can still trigger reactions in people with severe peanut allergies, so just keep that in mind.

Pros
  • Contains the well-researched berberine HCl
  • NSF Certified for Sport®
  • Brand trusted by sports legends
  • Major allergen-free
Cons: Contains pea protein

I've been taking this supplement with several others for years to help support my adrenal health and weight loss goals.

5. Nutricost Niacinamide (Best Affordable Anti-Aging Supplement)



Amazon Best Sellers: #2 in Vitamin B3 (Niacin) Supplements.

Nutricost Niacinamide Reviews: Over 16,000 global ratings, most of them 5 stars on Amazon.com.

Do not confused with Nutricost Niacin. Niacin is the form that may cause 'Niacin Flush'. Niacinamide is the 'non-flush' form.

- Technically, Niacinamide is not the same molecule as NMN but they are both NAD precursors and are categorised under Vitamin B3 (Niacin) supplements by Amazon.com.
- Niacinamide is a popular form of Vitamin B3, but without the often uncomfortable feeling known as "Niacin Flush". Vitamin B3 is most often found in meats like tuna and beef. However, in order to get a similar amount of Vitamin B3, you would have to eat large amounts of tuna and beef or other sources containing Vitamin B3.
- Technically, Niacinamide is not the same molecule as NMN but they are both NAD precursors and are categorised under Vitamin B3 (Niacin) supplements by Amazon.com. Since, Niacinamide is the #2 best seller under this category, we have decided to feature them as part of the best 10 list.
- 240 Capsules of Niacinamide Per bottle / 1 Capsule per serving
- 500mg of Vitamin B3 (Niacinamide) Per Capsule
- No "Niacin Flush"
- Non-GMO, Gluten Free, Soy Free, and Made in a GMP Compliant, FDA Registered Facility

Nutricost Niacinamide Review
After a recent news article about this being a favorite supplement in Australia for sun damage protection, I asked my dermatologist about it. She said it might help prevent me getting as many 'barnacles' as she calls them. You know, those nasty, old-age, sun-damage, crunchy brown or white patches all over your body. (I have many). I'm still on my first bottle but after about two weeks the most amazing thing happened. I happened to scratch an area near one of my barnacles and it just flaked off in my hand. Since then, many more have succumbed. Not all; just some. But I'm happy. Even one less of those ugly bumps is an improvement.

Niacinamide Review
Dr. Conlon has concluded, and Dr Mercola thoroughly agree with her, that the best single NAD+ precursor is niacinamide (also known as nicotinamide), not niacin, NR or NMN. It is now beyond obvious to me why no one is promoting niacinamide. This is because it costs less than one cent a day and as a result there is simply no money to be made in promoting it. Ideally you buy niacinamide powder and use 1 to 1/2 of 1/64th of a teaspoon three times a day (25-50 mg). - Mercola.com.

6. Paleovalley Essential C Complex (Best Whole Food Vitamin C Supplement)



Ratings: 4.8 out of 5 - more than 1,700 global ratings.

Vitamin C is a powerful antioxidant that can strengthen your body's natural defenses. It may reduce your risk of chronic disease, including protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease and even skin wrinkling.

There are basically two types of vitamin C: that derived from whole foods with all the vital and important micronutrients and synthetic ascorbic acid. They both are important and serve crucial biological roles.

Ascorbic acid vs whole food vitamin C? Ascorbic acid is NOT the same as whole food vitamin C. If you were to compare the two to a car, vitamin C would be the whole car, fully functional, and the engine is an enzyme called tyrosinase, while ascorbic acid is the car frame, with no moving parts.

It is better to take whole food vitamin C daily as this will support the integration of copper into the electron transport chain in your mitochondria and allow you to generate cellular energy more efficiently. Ideally this can be in the form of fruits that are high in vitamin C, like oranges, tangerines, amla (also known as gooseberry) and acerola cherries. It is best to take it a few times a day as vitamin C is water soluble. 

Whole food vitamin C can boost your copper level, as vitamin C contains an enzyme called tyrosinase, which has 2 atoms of copper in it. Acerola cherry is one excellent source. A single acerola cherry contains about 80 mg of whole food vitamin C. Ascorbic acid is prooxidant, while vitamin C complex is actually an antioxidant. Anything that has copper is going to be antioxidant.

An umbrella review* (Xu 2022) to assess the existing systematic reviews and meta-analyses for the association between vitamin C intake and multiple health outcomes; showed that vitamin C intake was associated with reduced risk of all-cause mortality, cardiovascular disease (CVD), oesophageal cancer, gastric cancer, cervical cancer and lung cancer with an increment of 50–100 mg per day. Beneficial associations were also identified for respiratory, neurological, ophthalmologic, musculoskeletal, renal and dental outcomes. A total of 76 meta-analyses (51 papers) of randomised controlled trials and observational studies with 63 unique health outcomes were identified. Harmful associations were found for breast cancer and kidney stones for vitamin C supplement intake. 

*Umbrella review: An umbrella review, or a review of reviews, is a systematic review that only considers other systematic reviews as an eligible study type for inclusion. An umbrella review compiles evidence from multiple existing reviews and is one of the highest levels of evidence.

7. The Wellness Company's Base Spike Detox Trio


The first ever spike detox protocol appeared in the US Medical Literature and now it is available to you!

This base spike protein detox protocol consists of these three powerful ingredients: Spike Support's Nattokinase, Bromelain, and Tumeric Extract.

Vaccinated or not, prioritizing your well-being has never been more crucial.

Buy this ultimate detox bundle today, researched by Dr. Peter McCullough.

Recommended to maintain daily health for anyone exposed to COVID, vaccines, or shedding – and may help your body repair itself and remain at optimal health.

Where to buy Base Spike Detox Trio Formula: Available on The Wellness Company's website. Here is the link: Base Spike Detox Trio

The Timing of Your Supplements Matters

When and how you take supplements — such as with or without food and in the morning or evening — can make a difference in their safety and effectiveness. For instance, fat-soluble vitamin K2 is best taken with your largest meal that contains fat, while magnesium, which helps your body relax, is best taken in the evening. In the infographic above, you can see a simple breakdown of some of the most common supplements and when it's best to take them.

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