“Food is medicine, and supplements are condensed food.”

That’s a quote from one of my teachers, Dr. Andrew Rostenberg. Many of his ideas have shaped the way I practice and the way I help patients. It’s a simple but powerful thought. Supplements aren’t magic pills, they’re concentrated forms of nutrients that we should already be getting from food.

The problem is, food today isn’t what it used to be.

Our soil is being stripped of minerals from industrial farming practices. It’s saturated with pesticides, glyphosate, and synthetic fertilizers. Even if you buy organic, the nutrient levels in our food have dropped dramatically. Digging into the literature suggests declines of up to 50–75% in the vitamins and minerals found in many common fruits and vegetables. And that’s just in the last 50 years! Another way to think about it: when our grandparents ate an apple 50 years ago, they were getting double the amount of key nutrients like vitamin C compared to what we get today.

So even when we do eat healthy, our food is often void of key nutrients. Combine that with the constant onslaught of ultra-processed, inflammatory foods we’re surrounded by, and the body ends up needing more healing nutrients than we can get from diet alone.

That doesn’t mean food doesn’t matter…far from it. Eating real, quality food and avoiding the bad stuff makes a profound difference. But in many cases, targeted supplementation can give the body the boost it needs to function and heal at its best.

Here are a few supplements I think nearly everyone should consider:

1. High-Quality Multivitamin

A well-formulated multivitamin acts like a nutrient insurance policy. Even with a clean diet, it’s nearly impossible to hit every single vitamin and mineral requirement daily. The catch is that most store-bought multis are junk due to low doses, poorly absorbed nutrient forms, unmethylated B vitamins that many people can’t utilize, and unnecessary toxic fillers. My favorite is the brand GUD. It has no additives, uses only the highest-quality form of each vitamin, and contains a full panel of vitamins as well as essential minerals.

Supports:

• Filling nutrient gaps that can impact energy, metabolism, and immune health

• Hormone production and balance

• Detoxification and overall cellular function

2. Omega-3 Fatty Acids

Our modern diet is overloaded with omega-6 fats from vegetable oils and processed foods and severely lacking in omega-3s. This imbalance drives inflammation, a major factor in nearly every chronic disease. Unless you’re eating high quality fatty fish 3–4 times a week, you are likely deficient. Omega-3s provide EPA and DHA, essential for brain and nervous system health.

Supports:

• Reducing chronic inflammation throughout the body

• Brain function, focus, and mood regulation

• Heart health, joint comfort, and skin integrity

3. Magnesium

Magnesium is involved in over 300 biochemical reactions in the body, making it a critical nutrient cofactor. Because it’s used in so many processes and our modern food supply contains less magnesium than it used to, deficiency is very common. Stress, poor diet, and depleted soils make it difficult to get enough, even with vegetables and whole foods.

Supports:

• Muscle and nerve relaxation for recovery and stress reduction

• Deep, restorative sleep

• Blood sugar control and cardiovascular health

• Nervous system balance

4. Creatine

This is not just a “gym bro” supplement. One of creatine primary benefits is supporting muscle maintenance and growth, which is more than just aesthetics. Muscles are a vital organ system, critical for metabolism, resilience, and long-term health. Creatine also provides powerful benefits for brain health and cognition. Think of it as food for our brain and nervous system. It’s safe, inexpensive, and effective for nearly everyone, not just athletes.

Supports:

• Muscle strength, maintenance, and metabolic health

• Brain health, cognition, and neuroprotection

• Overall resilience and physical performance

5. Vitamin D3 with K2

Vitamin D3 is one of the most important supplements to test and address if deficient, since low levels are linked to fatigue, poor immunity, mood changes, and a wide range of chronic health concerns. Taking it with Vitamin K2 is the best form, ensuring your body can use it effectively and safely.

Supports:

• Bone strength and overall skeletal health

• Immune system function and resilience

• Hormone balance, mood, and energy levels

I could make this blog nearly never-ending, covering all the different supplements out there, their effects, and how I use them daily with my clients. But the goal of this post is to outline the foundational nutrients that nearly everyone can benefit from, which are also the ones I take every day myself! In my practice, I go in depth creating lifestyle and supplement plans for my clients, targeting general well-being or specific health challenges. If this is something you’re interested in, don’t hesitate to reach out, book an appointment, or start with a free 15-minute consultation.

Where to find quality supplements

If you’re interested in getting these foundational supplements, there are a few easy ways to do it: stop by the office, or if you’re not local, check out Fullscript, where you can get physician-grade supplements online with 10% off: https://us.fullscript.com/welcome/rgengler1750120355 (general access)

https://us.fullscript.com/plans/rgengler1750120355-foundational-nutrients (foundational nutrients discussed above)

Unlike the cheap and often low-quality or even harmful supplements you find on grocery store shelves, a site like this is focused entirely on quality, purity, and professional-grade formulations.

We’re also proud to offer a great combo deal in office on our preferred multivitamin and omega supplements: a 2-month of GUD Multivitamin + Omega-3 Fish Oil bundle for $100 ($50/month or $1.67/day) — an easy, affordable way to cover the daily essentials. With the bundle, you save almost $45!

In health,
Dr. Ryan Gengler, DC