Which Supplements Should You Take Daily?

We constantly hear about various nutrients and supplements for longevity, and chances are you take some of them too. But which ones truly matter, and how often do we actually need them?

Overloading on supplements can put stress on the kidneys and liver—so precision is key. This is why experts emphasize rigorous testing and adaptive monitoring for effective supplementation.

In the meantime, here’s a simple heuristic to guide your dosage: The key distinction lies in water-soluble vs. fat-soluble compounds and how our bodies store them.

Daily Essentials – Water-Soluble, No Storage

1. Magnesium – Essential for over 300 enzymatic reactions, including ATP production, nervous system function, and sleep.
2. Electrolytes (Sodium, Potassium) – Crucial for cellular function, hydration, and blood pressure regulation.
3. Vitamin C – An antioxidant and a collagen co-factor, but excess amounts are excreted.
4. B Vitamins (B6, B12, Folate, Thiamine, etc.) – Vital for energy metabolism and methylation. B12 is an exception as it is stored in the body but requires periodic replenishment, especially in older adults.

Less Frequent (2-3 times a week) – Fat-Soluble, Stored in the Body

1. Vitamin D – Important for bone health, immune function, and longevity pathways. Stored in fat, but levels often decline in winter.
2. Vitamin K2 (MK-7) – Regulates calcium metabolism and may help prevent arterial calcification.
3. Omega-3s (EPA/DHA) – Anti-inflammatory and essential for cardiovascular and cognitive health.
4. CoQ10 – Supports mitochondrial function, particularly important for those taking statins.
5. Zinc & Copper – Essential for immune function and enzymatic processes. These should be balanced, with a commonly recommended dietary ratio ranging from 8:1 to 15:1 (zinc to copper).

Longevity isn’t about taking more—it’s about taking what your body actually needs.

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