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The 4 Supplements You're Probably Missing
When it comes to optimising your health, supplements can be powerful allies—but only when used intentionally and with good quality in mind.
While we always recommend getting blood tests to understand your personal needs, there are a few core supplements that, according to health optimisation expert and biohacker Sagar Kumar, most of us would benefit from. These support everything from brain function to immunity, sleep, and long-term vitality.
Here are the five essential supplements you should consider adding to your daily routine:
1. Good Quality Fish Oil (Omega-3 Fatty Acids)
Omega-3s are essential for brain health, heart health, inflammation regulation, and joint function. But WARNING - not all fish oils are created equal.
Key tip: Always choose a brand that publishes its COA (Certificate of Analysis)—this ensures the oil is free from heavy metals and toxins. If you're unsure where to start, Sagar recommends Carlson Labs for their transparency and quality.
Benefits:
- Supports brain function and cognitive clarity
- Reduces inflammation in the body
- Improves cardiovascular health
- Aids skin, hair, and joint health
2. Vitamin D3 (With K2)
Vitamin D3 is one of the most vital nutrients for your immune system, mood regulation, and bone strength. It also supports hormone production and calcium absorption.
Since Vitamin D is fat-soluble, it's best taken in oil-based form. I personally prefer the liquid form, but if you're using capsules, make sure they're oil-based. Pairing D3 with Vitamin K2 helps calcium get absorbed properly—into your bones rather than your arteries.
Benefits:
- Strengthens immune function
- Supports healthy bones and teeth
- Enhances mood and energy
- Regulates calcium absorption
3. Magnesium Glycinate
Magnesium plays a role in over 300 enzymatic processes in the body, including muscle function, nerve regulation, and sleep. Magnesium Glycinate is especially known for its calming properties and better absorption.
It’s an ideal supplement to take before bed, as it promotes relaxation and deep, restful sleep.
Benefits:
- Enhances sleep quality
- Calms the nervous system
- Supports muscle recovery and relaxation
- Helps regulate blood sugar and blood pressure
4. Methylated B-Complex
B vitamins are essential for energy production, nervous system health, and detoxification. The methylated version is more bioavailable, meaning your body can absorb and use it more effectively, especially important for those with MTHFR gene variations.
Benefits:
- Boosts energy levels and cognitive focus
- Supports nervous system and mood stability
- Aids liver detoxification and cellular health
- Helps regulate hormonal balance
5. (Bonus Tip!) Get Tested and Stay Curious
These supplements form a strong foundation, but everyone’s biology is different. Always consult with a trusted health professional or functional medicine practitioner, and consider getting a full blood panel to understand your unique needs.
Your body is talking to you—let's learn how to listen.
If you're curious to explore more daily practices for better sleep, recovery and overall vitality, check out our Full Guide on habits that support long-term health.
Take care of your body—it's the only place you have to live. 💜
When it comes to optimising your health, supplements can be powerful allies—but only when used intentionally and with good quality in mind.
While we always recommend getting blood tests to understand your personal needs, there are a few core supplements that, according to health optimisation expert and biohacker Sagar Kumar, most of us would benefit from. These support everything from brain function to immunity, sleep, and long-term vitality.
Here are the five essential supplements you should consider adding to your daily routine:
1. Good Quality Fish Oil (Omega-3 Fatty Acids)
Omega-3s are essential for brain health, heart health, inflammation regulation, and joint function. But WARNING - not all fish oils are created equal.
Key tip: Always choose a brand that publishes its COA (Certificate of Analysis)—this ensures the oil is free from heavy metals and toxins. If you're unsure where to start, Sagar recommends Carlson Labs for their transparency and quality.
Benefits:
- Supports brain function and cognitive clarity
- Reduces inflammation in the body
- Improves cardiovascular health
- Aids skin, hair, and joint health
2. Vitamin D3 (With K2)
Vitamin D3 is one of the most vital nutrients for your immune system, mood regulation, and bone strength. It also supports hormone production and calcium absorption.
Since Vitamin D is fat-soluble, it's best taken in oil-based form. I personally prefer the liquid form, but if you're using capsules, make sure they're oil-based. Pairing D3 with Vitamin K2 helps calcium get absorbed properly—into your bones rather than your arteries.
Benefits:
- Strengthens immune function
- Supports healthy bones and teeth
- Enhances mood and energy
- Regulates calcium absorption
3. Magnesium Glycinate
Magnesium plays a role in over 300 enzymatic processes in the body, including muscle function, nerve regulation, and sleep. Magnesium Glycinate is especially known for its calming properties and better absorption.
It’s an ideal supplement to take before bed, as it promotes relaxation and deep, restful sleep.
Benefits:
- Enhances sleep quality
- Calms the nervous system
- Supports muscle recovery and relaxation
- Helps regulate blood sugar and blood pressure
4. Methylated B-Complex
B vitamins are essential for energy production, nervous system health, and detoxification. The methylated version is more bioavailable, meaning your body can absorb and use it more effectively, especially important for those with MTHFR gene variations.
Benefits:
- Boosts energy levels and cognitive focus
- Supports nervous system and mood stability
- Aids liver detoxification and cellular health
- Helps regulate hormonal balance
5. (Bonus Tip!) Get Tested and Stay Curious
These supplements form a strong foundation, but everyone’s biology is different. Always consult with a trusted health professional or functional medicine practitioner, and consider getting a full blood panel to understand your unique needs.
Your body is talking to you—let's learn how to listen.
If you're curious to explore more daily practices for better sleep, recovery and overall vitality, check out our Full Guide on habits that support long-term health.
Take care of your body—it's the only place you have to live. 💜
