In an ideal world, we would get all the nutrients we need from whole, unprocessed foods. But the reality is different: modern agriculture has depleted our soils, making even fresh produce less nutrient-dense than it once was. Add to that the chronic stress of daily life, environmental toxins, poor sleep, medications, and processed food — all of which can weaken digestion and gut health, leading to poor nutrient absorption.
Many people also experience low-grade inflammation in the gut without realizing it, which further blocks the uptake of vital vitamins and minerals. On top of that, our bodies often need more nutrients during times of stress or immune challenge — exactly when we tend to get less from our diet.
Disclaimer: Most products in this list have amazon affiliate links. I am only recommending products I am using myself. If you want to buy a different product make sure to look for the same dosage and high quality. Always opt for organic options if possible.
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This small, science-backed list of foundational supplements can serve as a reliable daily baseline for nearly everyone. It’s not about mega-dosing, but about smart, consistent support. That said, it’s still important to check your levels every now and then — test, don’t guess — and adjust as needed.
Why: Essential for immune function, mood regulation, bone health, and inflammation control. Many people are deficient, especially in low-sunlight regions.
Tip: Take it with a fat-containing meal for better absorption.
Note: If you are struggling with low energy and mood swings, get tested. You can easily take 10.000 or 20.000 IU for two weeks and see if it works for you. I took 15.000 IU for three months and was still on the lower end of the normal range.
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