What Supplements Do I Need to be Healthy?

Daily Nutrient Intake

A balanced diet is the foundation of good health — it fuels your body with the essential nutrients needed for energy, growth, immune support, and disease prevention. But let’s be honest: in today’s busy world, it’s not always easy to get everything you need from food alone. That’s where supplements come in — bridging nutritional gaps and helping you feel your best every day.

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Here are a few foundational supplements most people can benefit from daily:

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1. A high-quality multivitamin & multi-mineral – Think of this as your nutritional safety net. It helps cover any shortfalls in your diet and ensures your body gets a consistent supply of key vitamins and minerals needed for daily function.

2. Vitamin D – Vital for bone health, immune function, and mood regulation. It's especially important for Canadians, who often don’t get enough sun exposure year-round to naturally produce sufficient levels.

3. Magnesium – Involved in over 800 enzymatic processes in the body, magnesium supports muscle relaxation, sleep, stress management, and energy production. It’s commonly depleted by stress, caffeine, and many prescription medications.

4. Omega-3 fatty acids – Essential for brain health, heart health, and hormone balance. Since our bodies don’t produce omega-3s on their own, supplementation is especially helpful if you don’t eat fatty fish regularly.

5. Vitamin C – A powerful antioxidant that supports immune health, skin repair, and helps your body absorb iron more efficiently. It’s water-soluble, meaning your body doesn’t store it — so a daily dose is important.

6. Probiotics – These friendly bacteria help maintain a healthy gut microbiome, which plays a crucial role in digestion, nutrient absorption, immune defense, and even mood regulation.​

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Of course, your supplement needs can vary based on your age, sex, lifestyle, and health goals — so it’s always worth exploring targeted options tailored to your unique needs. See below for curated recommendations that fit you best.