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Supplements That Actually Work (Part 2): For Life

Published on Gravity Laboratory Blog


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When it comes to everyday health, the list of supplements that actually matter is short. You don’t need dozens of pills — just a handful of essentials that most people genuinely fall short on.


These support energy, immunity, bone strength, recovery, and overall resilience.


The Essentials


1. Vitamin D

Critical for bone health, immune function, and mood. In northern climates like Canada, most people are deficient for much of the year. Sunlight is the best source, but from fall to spring, supplementation is often necessary.

  • Dose: 1,000–2,000 IU daily (25–50 micrograms/µg).

  • Note: Most supplement bottles in Canada show IU on the front; micrograms may be in smaller print.


2. Omega-3 (EPA & DHA)

Supports heart health, reduces inflammation, and plays a role in brain function. If you don’t eat fatty fish (salmon, sardines, mackerel) a couple of times a week, supplementation makes sense.

  • Dose: ~1 g (1,000 mg) combined EPA/DHA per day.

  • Plant-based option: Algae oil.


3. Magnesium

Involved in more than 300 biochemical reactions — from muscle contraction and sleep quality to stress regulation and energy metabolism. Many adults don’t meet daily needs.

  • Best forms: Glycinate (for sleep and stress), citrate (for digestion).

  • Dose: 200–400 mg daily.

  • Food first: Nuts, seeds, leafy greens, and legumes.


4. Zinc

An essential trace mineral involved in hundreds of enzymatic reactions — immune function, wound healing, testosterone production, and protein synthesis all rely on zinc.

Deficiency is associated with impaired immunity, poor healing, hair loss, and, in men, reduced testosterone. Most people eating a balanced diet are covered, but deficiencies are more common in:

  • Vegetarians/vegans (lower absorption from plant foods).

  • Older adults.

  • Those with digestive issues (Crohn’s, celiac).

  • Athletes with heavy sweat losses.

  • Food first: Oysters, beef, poultry, pumpkin seeds, beans, lentils.

  • Supplementation: 15–25 mg/day if needed.

  • Caution: Avoid long-term high doses (>40 mg/day), as these can interfere with copper absorption and paradoxically weaken immunity.


5. Vitamin B12

Key for nerve health and energy metabolism. Deficiency can cause fatigue and neurological problems.

  • Who needs it most: Vegans, vegetarians, and older adults.

  • Dose: 500–1,000 mcg a few times per week (oral or sublingual).


6. Electrolytes (Sodium, Potassium, Magnesium)

Important for hydration and performance, especially during heavy sweating or in hot climates.

  • Simple fix: Whole foods like bananas, citrus, leafy greens, and a pinch of sea salt usually suffice.

  • When to supplement: Endurance training, high-sweat environments, or prolonged activity.


Key Takeaways


  • Universal essentials: Vitamin D (1,000–2,000 IU / 25–50 µg), Omega-3 (~1 g EPA/DHA), Magnesium (200–400 mg), B12 (500–1,000 µg a few times per week).

  • Conditional but important: Zinc (15–25 mg, depending on risk factors).

  • Situational: Electrolytes, depending on training and climate.

  • Bloodwork is the best guide. Supplement to fill real gaps — not just because of marketing.


Next up: Part 3 — Supplements for Longevity & Wellness, where we’ll look at promising compounds for healthy aging, joint support, and cognitive performance.


 
 
 

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