Walking down the supplement aisle can feel overwhelming and confusing. Bright labels promise more energy, better digestion, sharper focus, and longer life, often all in one capsule. Influencers swear by one product, podcasts hype another, and before long most people are left wondering: “What do I actually need, and what’s just marketing?” It’s no surprise that many people end up with a cabinet full of half-used bottles and very little to show for it.
The truth is that much of the supplement industry is driven by marketing, not physiology. Novel ingredients, proprietary blends, and flashy claims sell far better than the basics, even though foundational nutrients are what most bodies actually need. This is where the concept of tier one supplements comes in. Tier one supplements are evidence based, widely researched, and address common deficiencies or physiological needs. Focusing on these first is almost always in a person’s best interest before layering on anything trendy or condition-specific.
1) Magnesium
One of the most important tier one supplements is magnesium, a mineral involved in hundreds of enzymatic reactions. Many people are deficient due to modern farming practices and chronic stress. Two of the most beneficial forms are magnesium glycinate, which is calming and supportive for sleep, anxiety, and muscle tension, and magnesium malate, which can support energy production and muscle recovery. When dosed appropriately, magnesium can improve sleep quality, reduce muscle cramps, support nervous system balance, and possibly influence pain.
2) High Quality Fish Oil
Next is high quality fish oil, a rich source of omega-3 fatty acids (EPA and DHA). Omega-3s support cardiovascular health, reduce inflammation, and play a critical role in brain and eye health. Quality and dosing matter greatly, oxidized or low-dose products won’t deliver the same benefits as a properly sourced, therapeutically dosed fish oil.
3) Vitamin D; D3
Vitamin D3 is another cornerstone supplement, but it should never be taken blindly. Vitamin D functions more like a hormone than a vitamin, influencing immune health, bone density, and mood. Because needs vary widely, a blood test is essential to determine the correct dose and avoid under or over supplementation.
4) Creatine Monohydrate
Often overlooked, creatine monohydrate is not just for athletes. Research shows it supports muscle strength, cognitive function, and cellular energy production, particularly as we age. Se our previous post of creatine monohydrate here.
5) Therapeutic Probiotic
Finally, a therapeutic probiotic can support gut health, immune regulation, and even mood, but strain selection and dosing must match the individual’s needs.
While these tier one supplements offer powerful benefits, they work best when chosen thoughtfully and dosed correctly. Partnering with a knowledgeable health provider ensures personalization, safety, and results; turning confusion into clarity and supplementation into true support for long-term health. If you are unsure where to start or what brands to choose, talk with Dr. Denton or reply to this email and she will customize a protocol for you.
