My impression of the state of things is there are a few things almost everyone (or typical Americans, at least) should be taking.
Vitamin D (defaulting to 2000 iu until you get a blood test to check)
Omega-3 (absolute minimum 1g, ideally 2, and I take 4 or 5 but for joint pain)
Psyllium Husk (or equivalent)
Some kind of magnesium, small dose, especially at night.
Sunlight is great for Vitamin D but impractical for many months in the year. Sometimes Vitamin D with K2 in the same pill. Everything else is situational.
A good starting place is to use an app called Cronometer, log all the food you eat for a week, and identify obvious gaps in certain nutrients. If you can fix these with diet changes, that’s ideal. If you can’t then consider a supplement.
There’s a huge rathole if you look into methylation and B vitamin stuff, it’s really almost too deep. Easy to get lost in. The TLDR is some people have huge genetic differences. It might be worth trying something like L-Methylfolate, but this is also in the scope of supplements that can be harmful if you take too much. You can export you 23andMe to give you an estimate for whether something here might help.
My impression of the state of things is there are a few things almost everyone (or typical Americans, at least) should be taking.
Vitamin D (defaulting to 2000 iu until you get a blood test to check)
Omega-3 (absolute minimum 1g, ideally 2, and I take 4 or 5 but for joint pain)
Psyllium Husk (or equivalent)
Some kind of magnesium, small dose, especially at night.
Sunlight is great for Vitamin D but impractical for many months in the year. Sometimes Vitamin D with K2 in the same pill. Everything else is situational.
A good starting place is to use an app called Cronometer, log all the food you eat for a week, and identify obvious gaps in certain nutrients. If you can fix these with diet changes, that’s ideal. If you can’t then consider a supplement.
There’s a huge rathole if you look into methylation and B vitamin stuff, it’s really almost too deep. Easy to get lost in. The TLDR is some people have huge genetic differences. It might be worth trying something like L-Methylfolate, but this is also in the scope of supplements that can be harmful if you take too much. You can export you 23andMe to give you an estimate for whether something here might help.