Maximize Your Health: The Most Important Vitamins and Supplements to Take

Various vitamins and supplements on a table with assorted fruits and vegetables.
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If you’re wondering about the most important vitamins & supplements to take, here’s a list.


A lot of people like to say we don’t need supplements, then a lot of people say we do, which casts a huge cloud of dissonance across a topic jam-packed with options.

So what’s a person to do? Should you take them? Should you not? And and if so, which ones? After all, supplements can be expensive, and who wants to waste their money?

Well when it comes to experts, such as Dr. David Sinclair, Dr. Rhonda Patrick, Dr. Peter Attia, Dr. Michael Greger, Dr. Michael Klaper, Dr. Andrew Huberman—the list is long!—they all subscribe to the benefits of particular supplements.

In fact Noble laureate and renowned biochemist Dr. Linus Pauling was a massive, massive fan. He mega-dosed vitamin C and suggested supplements for everyone. And that goes for about every researcher and wellness expert across the board, including docs who take the very supplements they suggest to patients.

Cautionary Notes

If you have medical conditions or take prescription drugs you should consult your physician before taking supplements. It’s also important to vet your brands, do your research, read ingredient lists, and check dosages. Certainly the dietary guidelines suggest getting most of your nutrients from food, but let’s face it. Most people aren’t getting anywhere near what they need from food these days, and even when you eat right, you could still fall short.

The good news is I’ve personally been taking supplements for over 40 years with excellent results. A doctor once told me I have the best blood he’d ever seen, and a neurologist said he wished he had my brain—an MRI scan showed me 30 years younger.

Dr. Jeffrey Millstein, a physician at Penn Internal Medicine, says that “In addition to a healthy diet, there is evidence that some supplements can benefit your overall well-being with little to no risk,” including vitamins A, B, C, D, and E, calcium, zinc, and omega-3 fatty acids. One report notes widespread deficiencies in A, C, E, and magnesium, while others highlight B12, omega-3 fatty acids, calcium, and iodine.

In addition, D3 and zinc deficiencies are “pervasive in the US population,” says PubMed, while another source cites a list of concerning trends:

Percentage of Americans with Common Micronutrient Deficiencies

According to Jeannie Gorman, MS, CCN, the following numbers show significant gaps:

  • 94.3% may be deficient in vitamin D
  • 91.7% may be deficient in choline
  • 88.5% may be deficient in vitamin E
  • 66.9% may be deficient in vitamin K
  • 52.2% may be deficient in magnesium
  • 44.1% may be deficient in calcium
  • 43% may be deficient in vitamin A
  • 38.9% may be deficient in vitamin C

Dr. Rhonda Patrick notes that 95% of the US population is deficient in omega-3s, and the list goes on.

So if you’re wondering what’s important, here are some picks:  

What Are the Most Important Vitamins & Supplements to Take?

Close-up of a girl's cupped palms holding vitamins, minerals, and supplements.

1. Multivitamins

Most people should consider taking a multivitamin to cover nutritional gaps, support overall health, and prevent deficiencies that can lead to fatigue, poor immune function, and other issues. While they’re not a replacement for a healthy diet, they can certainly serve as a practical and effective means of ensuring adequate nutrient levels.

Their efficacy has been touted across studies, with one report lauding them for offsetting “iron-deficiency anemia, neural tube defects, neurological damage in people age 50 years and older, and bone disease.” Another study found that four weeks of multivitamin supplementation in young adults improved mood, B vitamin levels, and curbed homocysteine. They’ve also been shown to improve cognition in older adults and substantially increase “blood levels of vitamin B6, B12 and folate in both genders.”   

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2. Vitamin D3

Vitamin D3 is one of the most important supplements and suggested for a majority of people. It has one of the highest deficiency rates in the world. Not only does it play a key role in supporting overall health, it helps the body absorb calcium, which is vital for strong bones and teeth, and supports immune function, mood regulation, and cardiovascular health.

Inadequate D levels are common, especially in regions with limited sunlight, during the winter months, or among people with darker skin who have lower natural production. Supplementing can help fill the gaps, reducing the risk of osteoporosis, depression, and autoimmune disease.  

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3. Vitamin B12 (Cobalamin)

Vitamin B12 is essential for several functions in the body, including nerve function, DNA production, and the formation of red blood cells. However many people, especially vegans, may have difficulty getting enough, which makes supplements a key strategy in a routine.

According to Dr Michael Klaper, “traditional sources of B12 have been virtually obliterated by our modern, sanitized lifestyle. Root vegetables are now scrubbed and washed with chlorinated water, virtually eliminating every trace of natural B12 in the process.” 

While fortified foods are an option for obtaining B12, it’s often difficult to rely solely on them for consistent intake. B12 supplements are an easy, reliable, and cost-effective way to ensure sufficient intake and prevent deficiencies.

Vitamin B12 Methylcobalamin

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A 'Take Vitamins' sticky note clipped to a fridge door displaying vitamins, supplements, fresh fruit, raw carrot juice.

4. Omega-3 Fatty Acids DHA & EPA 

Omega-3 fatty acids are essential fats that play a key role in maintaining heart-health, brain-function, and overall well-being. Despite their importance, many people still do not get enough omega-3s. In fact Dr. Rhonda Patrick, as noted above, says 95% of the US population falls short. And by getting them from algae, instead of fish, you ditch toxic chemicals. You also contribute to sustainability and cruelty-free. 🌏

According to Dr. Michael Greger, “By getting EPA and DHA directly from the source at the bottom of the food chain, you don’t have to worry about pollutant contamination.” The good news is microalgae “can reach much higher EPA and DHA contents and productivities compared with other possible sources.”

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5. Magnesium

Magnesium deficiency is a big deal in the US and around the world. According to reports, “the vast majority of people in modern societies are at risk for magnesium deficiency.” In fact the World Health Organization notes that as many as 75% of the U.S. adult population does not meet the U.S. Food and Drug Administration’s Recommended Daily Intake of 420 mgs.

Well being that magnesium is a vital mineral that supports our health, including muscle and nerve function, bone health, energy production, and regulating blood pressure, and modern diets and soil depletion can lead to deficiency, taking supplements is a wise thing to do. Health and fitness experts like Dr. Rhonda Patrick and more take daily magnesium supplements.

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6. Zinc

Zinc is a powerhouse and go-to for the immune system. It tackles everything from impaired vision to the common cold. It not only supports a wide range of cellular functions, including immune health, protein synthesis, and DNA production, it’s essential for cognition, boosting processes like short-term memory, learning, and sustained focus. One report notes that “deficiency is a major health problem worldwide,” primarily because it’s not stockpiled inside the body.

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7. Vitamin C

Vitamin C is a powerhouse antioxidant that plays a key role in protecting the body from oxidative stress. It crushes free radicals, which can damage cells, and boosts the immune system, bone-health, skin-health, gut-health, and connective tissues. It was a huge favorite of Noble laureate Dr. Linus Pauling, who mega-dosed daily.

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8. Plant-Based Protein (Amino Acids)

Protein powders are a go-to for health—a convenient, effective, and easily digestible source of essential amino acids. They play key roles in everything from mitochondrial uptake to protein synthesis, boosting athletic performance, brain-health, heart-health, gut-health, and muscle maintenance. By adding them to smoothies and other foods like Buddha bowls and yogurt, you can ensure an adequate protein intake for optimal well-being. I personally go all in on vegan protein powders and have since my teens.

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9. Creatine

You’ve probably heard that creatine rocks for athletic performance, which it does, but it also offers a wide range of additional health benefits. It boosts cognition, such as short-term memory, and cardiovascular health. It improves blood glucose, the immune system, and the gut. Studies show it also has antidepressant effects, neuroprotective effects, and ups the functional capacity of folks with chronic fatigue.

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10. Alpha Lipoic Acid

Alpha Lipoic Acid (ALA) has tons of benefits! It boosts heart health, the immune system, energy production, the nervous system, detoxification, insulin sensitivity, and more. In fact studies show it can prevent and slow the progression of disease while helping athletes up their performance.

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The medical and health topics covered on the PlateofGrass website and blog have not been evaluated by the FDA and are not intended to prevent or cure any disease. This article and its content is presented ‘as is’ for informational purposes only.

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