Top 6 Recommended Vitamins & Supplements

By Nutritional Weight and Wellness Staff
February 8, 2026

We are often asked, what are the most beneficial vitamins and supplements to take? Ideally, it's best to work with a licensed nutritionist or registered dietitian to get a true picture of what's best for you. But generally speaking, there are certain vitamins and dietary supplements that most people benefit from.

These are our top six recommendations.

1. Bifidobacteria

Why is bifidobacteria important?

Bifidobacteria is one of the most important “good bugs” in your digestive tract. In a healthy GI tract, various strains of bifidobacteria make up much of the beneficial bacteria, especially in the lower intestine where they help keep things moving comfortably.

When bifidobacteria is present in good amounts, it can help:

• Support regular, comfortable bowel movements

• Reduce constipation, diarrhea, gas, and bloating

• Improve IBS-type symptoms

• Decrease sugar and processed-carb cravings

• Support immune health so you get sick less often

• Improve overall energy and how you feel day-to-day

Because it plays such an important role in gut balance, bifidobacteria is often a top probiotic we think about when someone needs intestinal support.

How do we lose bifidobacteria?

Many everyday exposures chip away at your good bacteria over time. People can become low in bifidobacteria when they’ve had:

• Antibiotics or steroid medications – these can wipe out beneficial bacteria as well as harmful ones

• Other gut-disrupting medications, including some pain and reflux medications

• Chlorinated water on a regular basis

• Fruits and vegetables with pesticide and herbicide residues

• Meat and dairy from animals given antibiotics and steroids

• A processed, low-fiber diet that starves good bacteria of the plant fibers they like to eat

• Ongoing stress and inflammation, which can disrupt the gut environment

Over time, this can lead to an imbalance (dysbiosis), where “bad bugs” crowd out the good, showing up as constipation, diarrhea, bloating, heartburn, and more frequent illness.

How Do I Know if I Need Bifidobacteria?

You might benefit from extra bifidobacteria (through food and/or a targeted probiotic) if you notice these symptoms:

Digestive symptoms

• Constipation or diarrhea

• Changes in bowel movements after taking antibiotics

• Gas, bloating, or IBS

Cravings and blood sugar signs

• Strong sugar or processed-carb cravings

• Feeling like sweets or snack foods “call your name”

Immune system

• Frequent colds, flu, or viruses

• Getting sick more often than people around you

Energy and mood

• Low energy or feeling run down

If you also have a history of antibiotics, steroids, or other medications that affect the gut, that’s an extra clue your bifidobacteria may need support.

Learn more

• Bifido Balance (capsules)
• Bifido Powder

2. L-Glutamine

Why is L-glutamine important?

L-glutamine is an amino acid your body uses as a key building block for gut and immune health. It’s especially important for the cells that line your intestinal tract — they actually use glutamine as one of their main fuels.

You can think of L-glutamine as “spackle” for the gut lining:

• It helps repair irritated or damaged intestinal cells

• It strengthens the connections between those cells

• It supports a healthy gut barrier and can help with “leaky gut” and gut inflammation

Because so much of your immune system sits in and around your gut, this gut-healing role also supports better immune function over time.

L-glutamine is also considered a “conditionally essential” amino acid. Under everyday conditions, your body can usually make enough. But during stress, illness, surgery, or heavy training, your needs can jump, and food or supplements become more important to meet the demand.

On top of gut and immune support, L-glutamine is used in the brain. Some of it can convert to GABA, a calming neurotransmitter, which is one reason many people notice it helps with feeling more steady and less likely to stress-eat.

Where does L-glutamine come from — and how do we get low?

You get L-glutamine primarily from protein-rich foods, especially animal proteins like meat, fish, and eggs. When you eat protein, your body breaks it down into amino acids (like glutamine), then uses those amino acids to rebuild tissues and support immune and gut cells.

Bone broth is another natural source. It provides collagen and L-glutamine, both of which help the cells of the intestinal lining, calm gut inflammation, and support repair of a leaky gut barrier.

You may need extra support from L-glutamine if:

• You’re not consistently eating enough protein (especially animal protein)

• You’ve been under high physical or emotional stress

• You’re recovering from illness, infection, or surgery

In these situations, your body may burn through glutamine faster than you can make or eat it.

How Do I Know If I need L-Glutamine?

You might ask, “Do I need to supplement with L-glutamine?” It can be especially helpful if you notice several of these patterns:

Mood & cravings

• Anxiety or feeling “amped up” and then drawn to food to calm down

• Strong sugar or alcohol cravings, especially when you’re stressed or tired

Digestive issues

• Constipation or diarrhea

• Frequent bloating or signs of an irritated gut

• Symptoms that sound like leaky gut (multiple food sensitivities, gut discomfort, or inflammation)

Immune System

• “Catching everything” that goes around

• Longer recovery from colds, flu, or other infections

Tissue repair & strength

• Slow wound healing

• Low muscle mass or trouble maintaining strength, especially with age or after illness

If someone is immune-compromised or has suspected leaky gut, our educators often consider whether they’re getting enough L-glutamine from food and, in some cases, whether a powder or capsule could give a more therapeutic amount.

Learn more

• L-glutamine (vegicaps)
• L-glutamine powder

3. Omega-3 Fish Oil

Why is Omega-3 Important?

Omega-3 fats are foundational for both your brain and your body. Two key forms are DHA and EPA:

DHA (docosahexaenoic acid) is a major building block of the myelin sheath – the “insulation” around your nerves that helps messages travel smoothly. The myelin sheath is largely made of fatty acids, especially this omega-3 fat.

• Foods high in DHA include fatty fish — think SMASH fish: salmon, mackerel, anchovies, sardines, and herring — plus omega-3–fortified eggs.

• DHA is so important that it’s routinely added to prenatal vitamins, because it supports a baby’s spinal cord, brain, eyes, and nervous system during development.

EPA (eicosapentaenoic acid) works more on the inflammation side of things. Omega-3 fatty acids (rich in EPA and DHA) are described in our materials as “really powerful anti-inflammatories,” especially for areas like the prostate and other inflamed tissues.

Because of this, omega-3 fish oil can support:

• Brain & mood: DHA is a go-to supplement in our practice for clients with ADHD, anxiety, depression, OCD, addiction tendencies, or a family history of dementia, as part of a bigger real-food, brain-support plan.

• Nerves & myelin: Since DHA is built into the myelin sheath, it’s used clinically to support nerve health and repair where there has been myelin damage.

• Inflammation in general: Omega-3 fats show up often in our conversations about lowering chronic inflammation, right alongside other anti-inflammatory foods like wild-caught salmon, sardines, leafy greens, berries, nuts, and seeds.

• Gut health: When we’re working on healing the digestive tract, omega-3 fatty acids are one of the supportive nutrients (along with L-glutamine, zinc, and collagen) used to help repair the gut lining and calm irritation.

And because most people are not regularly eating fatty fish, many end up low in these powerful fats. In fact, our educators often note that if you’re not eating fatty fish at least 2–3 times per week, it’s wise to consider a fish oil supplement.

How Do I Know If I need Omega-3?

You might benefit from omega-3 fish oil supplement if any of this sounds familiar:

• Mood or mental health concerns: Low mood, anxiety, trouble focusing, or a history of ADHD, OCD, or addiction tendencies — DHA is frequently used in these situations to support brain function alongside real-food changes.

• Brain fog or memory worries: Concerns about long-term memory or a family history of dementia often lead us to include DHA as part of a prevention-focused plan.

• Inflammation or joint discomfort: If you’re dealing with ongoing inflammation or pain, omega-3 fats are one of the core anti-inflammatory tools we lean on (along with an anti-inflammatory, real-food eating plan).

• Digestive or gut-lining issues: Long-standing bloating, reflux, constipation/diarrhea, or suspected gut lining irritation are situations where omega-3s are often paired with other gut-healing nutrients.

• You rarely eat fatty fish: If salmon, sardines, or other SMASH fish only show up occasionally (or never) in your week, you’re likely not getting enough naturally and may benefit from a supplement.

Learn more

• Omega-3 1000 (softgels)
• DHA 200 (softgels)

4. Magnesium

Why is it important?

Magnesium is the master mineral because it affects over 300 cell interactions in our brain, bones and muscles. It’s important for good sleep, normal blood pressure, balanced moods, relieving muscle cramps and charley horses, preventing constipation and reducing those powerful chocolate cravings.

Roughly 60 percent of the population is estimated to be deficient in magnesium for a variety of reasons. Our soils are depleted and no longer rich in magnesium, and many of us don’t eat enough foods that are good sources of magnesium (such as nuts, beef and leafy green vegetables).

Do I need it?

You may ask yourself, do I need to supplement with magnesium? If you have the following symptoms, taking magnesium could help:

• Muscle cramps or charley horses
• Menstrual cramps
• Anxiety or panic attacks
• Constipation
• Depression
• High blood pressure
• Insomnia and other sleep problems
• Chocolate cravings

What does research say?

Sufficient magnesium levels reduce the risk of depression, central obesity and a higher body fat percentage. (Huang, Lu, Cheng, Lee & Tsai, 2012)

Clinically, we have found that most people need to supplement with magnesium, and for many, it is the answer for a good night’s sleep.

Learn more

• Magnesium Glycinate 100 (tablets)
• Mixed Magnesium—Citrate and Glycinate (capsule)
• Magnesium Citrate (tablets)

5. Vitamin D

Why is vitamin D important?

Vitamin D is often called the “sunshine vitamin”, and for good reason: receptors for vitamin D are found on almost every cell in your body. That means this nutrient influences many systems at once — bones, muscles, immune function, mood, and more.

• It helps carry calcium into your bones, supporting bone density and helping prevent osteoporosis and chronic bone pain.

• It supports muscle function, which is why low vitamin D can show up as muscle aches or spasms.

• It’s essential for a strong immune system and for healthy cell growth and repair. Low levels are linked with higher risk of infections, autoimmune conditions, and some cancers.

• Low vitamin D is also associated with low mood, type 2 diabetes, cardiovascular disease, and high blood pressure, which is why we see it as a “whole-body” nutrient, not just a bone vitamin.

In our cold and flu season materials, vitamin D is one of the foundational daily supplements our nutritionists personally rely on to help prevent illness and support immune strength.

Why are so many people low in vitamin D?

Most people don’t make or get enough vitamin D, even if they’re “outside a lot.” A few big reasons:

• To make adequate vitamin D from the sun, you’d need midday sun on a large area of skin, without sunscreen, most days — which just isn’t realistic for many people.

• In northern latitudes, the sun’s rays are only strong enough to make meaningful vitamin D during the summer months.

• Many people work indoors, cover their skin, or avoid direct sun for skin cancer concerns.

• Food sources (like fatty fish and fortified foods) usually don’t provide enough to fully correct a low level, especially if you’ve been deficient for a while.

Because of all this, our dietitians often see clients with suboptimal vitamin D levels, even if they think they’re getting “plenty of sun.”

How Do I Know If I need Vitamin D?

You might wonder, “Do I need to supplement with vitamin D supplements?”

Signs that may point toward low vitamin D (especially in combination) include:

• Low mood or depression

• Carbohydrate or sugar cravings

• Low energy or feeling like you never quite feel rested

• Muscle aches, spasms, or weakness

• Bone pain or a history of osteoporosis

• Frequent colds, viruses, or infections

• A history of autoimmune diseases or concerns about cancer risk

These are not proof on their own, but they’re good reasons to talk with your practitioner about checking your vitamin D level.

From our perspective, vitamin D is such a key player for immune system and long-term disease prevention that it often becomes part of a foundational supplement routine, especially for people living in northern regions.

Learn more

• Vitamin D3 1000 (softgel)
• Vitamin D3 with K2 (liquid)

6. Multivitamin

Why is a multivitamin important?

A daily multivitamin is like a nutrient safety net. Even when you’re doing your best with real food, there can still be small gaps in vitamins and minerals your body needs to:

• Make energy

• Handle stress

• Support clear thinking and mood

• Protect your heart and blood vessels

• Support immune function and healthy aging

Modern life makes those gaps more likely: soil nutrient depletion, busy schedules, stress, medications, and on-the-go eating all chip away at nutrient status over time. A quality multivitamin doesn’t replace food, but it backs up your daily choices so your body has the raw materials it needs to do its job.

Many formulas also include B vitamins, which are crucial for nerve function, energy production, and the neurotransmitters that help you feel calm, focused, and emotionally steady.

How Do I Know If I need a Multi-Vitamin?

Whether you need a multivitamin depends on your:

• Diet – Are you consistently getting a balanced diet consisting of protein, veggies, and healthy fats… or is it more grab-and-go and processed foods that may lead to nutritional deficiencies?

• Lifestyle & stress – Higher stress and less sleep burn through nutrients (especially B vitamins and minerals) more quickly.

• Current supplement routine – Are you already taking several individual vitamins and minerals, or just a few basics?

Some signs you might benefit from adding a multivitamin include:

• Low or inconsistent energy

• Frequent colds or feeling “run down”

• Brain fog or trouble focusing

• Lots of sugar or carb cravings

• A very busy schedule where you rely on convenience foods

In those cases, a well-formulated multivitamin can simplify things by covering broad nutrient needs in one product, instead of trying to piece together many different single supplements.

How to choose the right multivitamin

Since not everyone needs the same thing, here’s a simple way to think about which option fits best, based on the descriptions you shared:

If you already take several other supplements and mainly need more B vitamins…

Twice-A-Day

• Great if you’re already taking other vitamins/minerals (like vitamin D, magnesium, omega-3s, etc.) but know you need more B vitamins for energy, stress, and focus.

• Capsule format, which many people find easy to digest and take with meals.

• Frequently recommended for women who want extra B support without a huge handful of pills.

If you want a more broad-spectrum multivitamin…

Alpha Base

• Emphasizes a higher concentration of minerals (like magnesium, zinc, and others) for those not taking minerals separately.

• A good option for men or women who want to support things like bone health, muscle function, and immune resilience with more robust mineral support built into their multivitamin.

Whichever option you choose, the quality of the ingredients matters: look for well-absorbed mineral forms and active (methylated) B vitamins whenever possible so your body can actually use what you’re taking.

SOURCES:

Walker, P. A., Gopal, P. K., Leyer, G. J., Ouwehand, A. C., Reifer, C., Stewart, M. E., & Miller, L. E. A. National Institutes of Health, US National Library of Medicine, (2011). Dose-response effect of bifidobacterium lactis hn019 on whole gut transit time and functional gastrointestinal symptoms in adults (PMCID: PMC3171707). Retrieved from Scandinavian Journal of Gastroenterology website: http://www.ncbi.nlm.nih.gov/pubmed/21663486

Kim, H. A. National Institutes of Health, US National Library of Medicine, (2011).  (PMCID: PMC3220259). Retrieved from Yonsei Medical Journal website: http://www.ncbi.nlm.nih.gov/pubmed/22028151

Simopoulos, A. National Institutes of Health, US National Library of Medicine. (2002). Omega-3 fatty acids in inflammation and autoimmune diseases (PMID: 12480795). Retrieved from The Center for Genetics, Nutrition and Health website: http://www.ncbi.nlm.nih.gov/pubmed/12480795

Huang, J., Lu, Y., Cheng, F., Lee, J., & Tsai, L. National Institutes of Health, US National Library of Medicine. (2012). Correlation of magnesium intake with metabolic parameters, depression and physical activity in elderly type 2 diabetes patients: a cross-sectional study (PMCID: PMC3439347). Retrieved from Nutrition Journal website: http://www.ncbi.nlm.nih.gov/pubmed/22695027

Wacker, M., & Holick, M. National Institutes of Health, US National Library of Medicine. (2013). Vitamin d - effects on skeletal and extraskeletal health and the need for supplementation (PMCID: PMC3571641). Retrieved from Nutrients website: http://www.ncbi.nlm.nih.gov/pubmed/23306192

Fairfield KM, Fletcher RH. Vitamins for chronic disease prevention in adults: scientific review. JAMA 2002; 287:3116-3126.