One of the most common questions I’m asked is, “What are the best supplements to take daily?” I always say, “It’s not what you eat, it’s what you can digest and absorb.” In an ideal world, your diet would be pristine, and your gut would be in perfect shape to digest and absorb all the micro- and macronutrients you need. Unfortunately, this is not the case for many people living in the modern world. The good news is daily supplements can go a long way in filling any nutritional holes you may have in your diet. 

The thing is, our Western diet contains nutrient-poor and calorie-dense processed foods, GMOs, and pesticides. Even our soil has lost its nutrients. In other words, the food farmers grow in it now has less nutritional value. (1) Because we are all unique individuals and biochemically different, the answer to which daily supplements you should take is not so black and white. That being said, there are some essential supplements I recommend everyone take. Let’s dive in and explore this topic more thoroughly. 

1. Methylated Multivitamin

Even following The Myers Way®, you might still lack some essential vitamins and minerals. Modern foods simply don’t pack the same nutrient punch they once did. Add in increased stress levels, toxin exposure, and gut issues, and it’s no wonder deficiencies are common.

In my practice, I used to do a lot of testing for patients. Most patients showed nutrient deficiencies. And yes, even those eating Paleo or Autoimmune Paleo diets! There’s no way to know exactly which nutrients you’re deficient in without proper testing. Therefore, I recommend a high-quality multivitamin as one of the best supplements to take daily for all my patients and their families.

If you want to test your nutrient levels at home, I recommend using a home micronutrient test from LetsGetChecked. You can access the results online and share them with your functional medicine doctor.

I did TONS of research. However, I simply couldn't find a multivitamin that offers the right quantity and quality of nutrients to help you fill the gaps in your diet and support total body health. So, I created my own!

The Myers Way® Multivitamin delivers high potency and optimal absorption thanks to its bio-available formulation. I said before it’s what you digest and absorb that counts. I custom-formulated The Myers Way® Multivitamin to provide the widest range possible of vitamins and minerals in their most usable forms. 

And because of my own struggle with Graves’ disease, my multi contains the ideal balance of nutrients to support vibrant thyroid health. For example, it includes selenium, iodine, zinc, antioxidant vitamins C and E, plus other free radical scavengers.

If you’re new to the world of daily supplements and wondering where to begin, a daily multivitamin is one of the essential supplements you should take. 

2. Omega 3

Omega-3 fatty acids are famous for a reason—they’re packed with benefits! (2) These healthy fats reduce inflammation and may lower the risk of chronic diseases like heart disease, cancer, and arthritis. 

Since omega-3s are highly concentrated in the brain, they’re also key players in memory, cognition, and behavior. For these reasons, they are one of the most important daily supplements to add to your routine. 

But it’s not just about getting enough omega-3s. You also need the right balance of omega-3 to omega-6 fatty acids in your body. Both are essential for health, but here’s the catch: omega-6 fatty acids tend to be inflammatory, while omega-3s are anti-inflammatory. Trouble starts when omega-6s overpower omega-3s in your diet. (3)

Here’s something to think about: research suggests that humans evolved on a diet with a 1:1 omega-6 to omega-3 ratio. But today’s processed, oil-heavy diet has shifted that ratio to a staggering 15:1 or even 17:1. This imbalance fuels inflammation and sets the stage for disease. That’s why omega-3s are one of the best supplements to take daily. 

When choosing an omega-3 supplement, be picky about quality. Many manufacturers extract omega-3s from fish, which can contain mercury. Third-party labs rigorously test the daily supplements I carry in my store to ensure they’re mercury-free. Each soft gel delivers 1,300 milligrams of EPA and DHA—the omega-3s that help balance your fatty acid ratio, reduce inflammation, and boost brain function.

If you’re dealing with rheumatoid arthritis or chronic pain, consider taking up to 4 grams (three soft gels) daily to fight inflammation and ease discomfort.

3. Probiotic

The future of medicine is turning toward your microbiome to prevent and reverse many diseases. Your microbiome is the ecosystem of bacteria and other microbes that live in your gut. 

We now know that nearly 80% of your immune system is located in your gut. Did you know up to 95% of your serotonin (the neurotransmitter responsible for regulating mood) is produced in your gut? (4) A happy gut means a happy you—because it’s where your feel-good vibes begin!

This means that if the balance of bacteria in your gut is thrown off, it can lead to a whole host of problems. These include autoimmunity, depression, anxiety, and leaky gut, to name a few. 

Taking daily supplements like a probiotic is like giving your microbiome a little love each day. It helps keep things balanced, supports a healthy GI tract, eases digestive discomfort, promotes regular bowel movements, and boosts overall wellness. This makes it one of the essential supplements to take daily. 

But here’s the thing—not all probiotics are created equal. Many products on the market combine poorly chosen bacterial strains. Manufacturers often grow them with dairy, soy, or yeast.

Plus, they usually need refrigeration, which makes them a hassle to travel with. The best probiotics are broad-spectrum and include strains naturally found in your gut—strains that researchers have studied and proven to improve gut health and immune function.

The probiotics I recommend check all those boxes. They’re made with four clinically proven strains, free of dairy, soy, and yeast. Moreover, they don’t require refrigeration thanks to their smart packaging. For healing gut damage, infections, or imbalances, I suggest 100 billion units daily. For maintenance, 30 billion units a day will do the trick.

Consider including this essential supplement in your routine — your gut will thank you!

4. Vitamin D3 K2

Vitamin D is a little different from other vitamins. First, your body can produce its own when your skin is exposed to sunlight. Second, once in your body, vitamin D converts into a hormone—a powerful chemical messenger that helps regulate metabolism, growth, mood, and more. In fact, over 50,000 chemical reactions in your body rely on adequate vitamin D levels!

Vitamin D plays a critical role in supporting your health. It supports strong bones, heart health, cancer prevention, and a robust immune system. Low vitamin D levels are even linked to a higher risk of autoimmune diseases. So it’s no surprise it’s one of the best supplements to take daily. 

Nevertheless, vitamin D deficiency is shockingly common. (5) Studies estimate that a billion people worldwide and millions of American adults have insufficient levels. The problem may be worse than we think because experts previously set vitamin D recommendations too low. That’s a shame because it’s one of the essential supplements for optimal health. 

In my clinic, I’ve checked the vitamin D levels of thousands of patients—and almost all were below optimal, even those taking daily supplements! While conventional medicine considers 30–100 ng/mL “normal,” I recommend aiming for 60–90 ng/mL for peak health. If your levels are low, 5,000–10,000 IU daily can help, but always consult your doctor and monitor with regular blood tests.

For best results, I suggest combining vitamin D with vitamin K. These two essential supplements, pack a punch together. The vitamin D supplement I use and carry in my store combines vitamin D with vitamin K, a fat-soluble vitamin that helps your body properly absorb vitamin D. This combination D/K supplement is available as drops or capsules.

One more thing: don’t exceed 5,000 IU of vitamin D3 daily without your doctor’s approval. Safety first!

Additional Support With Methylated B Vitamins

By now, you’ve probably heard of MTHFR mutations (sometimes called MTHFR defects). But what do they actually mean? Let’s break it down.

Methylation is a fancy word for a biochemical process that helps your body turn toxins into safer substances you can get rid of. In other words, methylation is essential for effective detoxing. To do this, your body relies on certain vitamins and cofactors, like vitamin B6, folate, and vitamin B12.

Here’s the problem: if you have an MTHFR mutation, your body struggles to convert these vitamins into the forms it can actually use. With one mutation, you absorb only about one-fifth of the vitamins compared to someone without mutations. If you have two mutations, that number drops to just one-tenth. So even if these vitamins show up in your blood, they’re not doing much good unless your body can use them.

Unfortunately, many doctors miss vitamin B deficiencies in people with MTHFR mutations. Standard lab tests measure how much of the vitamin is in your blood, not how well your body is using it. Functional lab testing is a better way to check your methylation needs.

But it’s not just about genetics. Poor diet, nutrient absorption issues, toxins, and certain medications can also mess with your methylation. That’s why supporting your methylation process is a smart move, whether or not you have an MTHFR mutation.

That’s why I recommend a methylation support supplement as one of the best supplements to take daily. The one I use (and carry in my store) contains pre-methylated vitamin B12, vitamin B6, folate, and magnesium. For those with two mutations (like me), it’s one of the essential supplements. I suggest two capsules daily. 

If you have one or no mutations, one capsule is usually enough. If you suspect you have an MTHFR mutation, you can get a blood test through most conventional labs.

Where Should I Purchase Supplements?

So now you know the best supplements to take daily. However, choosing supplements can be tricky because the industry lacks regulation, and products often vary in quality. That’s why it’s so important to choose high-quality supplements you can trust.

Lucky for you, I’ve carefully vetted the supplements in my store. They’re pharmaceutical grade, which means they’re higher quality and often come in higher doses than what you’d find over the counter. 

Plus, they’re tested by third-party labs to guarantee that what’s on the label is exactly what’s inside. They’re also free of gluten, dairy, soy, and corn — unless noted otherwise. You can conveniently get all four recommended daily supplements mentioned in this article in my Essentials Bundle.

Of course, you don’t have to buy your supplements from my store. But if you’re shopping elsewhere, make sure you’re choosing products that meet Good Manufacturing Process (GMP) standards. 

The GMP seal assures that the manufacturer has evaluated the supplement’s purity, quality, strength, and composition. It also confirms that the supplement meets safety standards and provides exactly what the label promises. 

Smart decisions start with understanding what you’re buying. 

The Final Word on the 4 Best Supplements To Take Daily

From multivitamins and omega-3s to probiotics and vitamin D3 K2, these daily supplements are the foundation for filling nutritional gaps and supporting your overall health. The modern world may not make it easy to get everything you need from food alone, but the good news is that taking these essential supplements can make a big difference.

Here’s the bottom line: your body deserves high-quality supplements that work as hard as you do. That’s why I’ve curated the Essentials Bundle—a complete collection of the best supplements to take daily to support vibrant health every day. It’s designed to simplify your routine and give you peace of mind, knowing you’re giving your body the best.

Ready to take the guesswork out of your supplement game? Get your hands on essential supplements with my Essentials Bundle and start your journey toward feeling your best!