What are the most important supplements to take?

There isn’t one universally best supplement; the main options highlighted are vitamin D, omega-3s, prenatal vitamins when relevant, foundational vitamins and minerals, probiotics, and broad-spectrum products such as Athletic Greens.

• Vitamin D: It is described as important for brain and body health, and deficiency can occur even with substantial sun exposure. A fertility-focused recommendation in the discussion is 1,000 IU daily, with testing to identify people who may need more. 1 2
• Omega-3s: These are discussed in relation to brain development and anti-inflammatory benefits. A general target given is more than 1 gram of EPA daily, up to 3 grams; the fertility guest recommends 1 gram for patients trying to conceive. 3 4
• Prenatal vitamins when relevant: The guest recommends them for people in their reproductive years, noting folic acid’s role in preventing neural-tube defects and the importance of building stores before pregnancy. She also recommends omega-3s if the prenatal does not contain them. 5
• General vitamins and minerals: A broad-spectrum supplement may be a practical way to cover foundational nutrition, especially after considering diet and individual needs. The discussion emphasizes tailoring choices to nutrition, sleep, and budget rather than assuming one product fits everyone. 6
• Probiotics and Athletic Greens: Probiotics are presented as one option for microbiome support, while the episode cautions against excessive ongoing prebiotic or probiotic supplementation. Athletic Greens is described as combining vitamins, minerals, probiotics, prebiotics, digestive enzymes, and adaptogens; it is one option, not the only one. 7 8

Supplements are additions to, not replacements for, foundational health behaviors and whole-food nutrition; the discussion specifically emphasizes sleep, exercise, and getting a significant share of nutrition from whole foods. 9 10