Great supplements are hard to find. And by great, we mean high quality, absorbable, and those that actually make a difference for long-term health and wellbeing.

Almost everyone in modern America is deficient in something, and many are deficient in numerous important micronutrients. The soil our food is grown in is depleted of nutrients, diets are not optimal, and some of us have genetic quirks that make personalized supplementation a must.

Choosing the right supplement for you is even more complicated because they are not effectively regulated by the FDA. However, here at HealthAnchor, we take supplements and their health mission seriously. Below, we only recommend products that have passed our rigorous methodology in quality, safety, formulation, and effectiveness.

Choose a vitamin or mineral you’d like to see recommendations for:

Studies show that many people in the US are getting insufficient amounts of the mineral magnesium from their diets alone. Additional risk factors include Type 1 or 2 diabetes, exercising, stress, getting older, coffee and alcohol consumption. Magnesium is a mineral that is critical for health and well-being. If you’re choosing to take a magnesium supplement, try to avoid it in the form of magnesium oxide as it’s poorly absorbed. We recommend looking for magnesium glycinate or citrate instead. Note that some people may have a negative digestive reaction to the citrate form. Make sure you’re getting enough magnesium if you’re taking vitamin D as magnesium helps with proper vitamin D processing and storage by the body.

Read more about the mineral magnesium and why it’s crucial for optimal health.

Below are our favorite products for a great magnesium supplement:

Digestive enzymes are important for proper food digestion and processing of nutrients. Lack of a certain enzyme in the digestive system can lead to food intolerances and digestive disorders. Those with food sensitivities and frequent digestive distress should be tested for a digestive enzyme deficiency. Almost everyone can be helped by extra enzymes when eating hard-to-digest foods such as beans and cruciferous vegetables. It’s important that if you do decide to take a digestive supplement, that it has a proper enteric coating; otherwise it will be digested in the stomach and will not reach the intestines where it can actually be helpful.

Read all about about digestive enzymes here.

Here are our favorite products for a great digestive enzyme supplement:

B vitamins are necessary for proper energy metabolism and a healthy nervous system, including brain function. They are water-soluble and need to be replenished often as they are a common byproduct of urine and are not stored by the body. There are 8 main B vitamins that comprise a B vitamin complex – they are often taken together as they work better together. Many people have a naturally low absorption of an important b vitamin: folate. For this reason, if supplementing, it’s best to make sure to get this nutrient in it’s best-absorbed form: methylfolate.

Read more about B vitamins and how they interact with each other here.

Below are our favorite B complex products:

Probiotics live in the body’s microbiome and we are just beginning to understand how important the composition of the microbiome is to the body’s function. Researchers have found that the body’s microbiome is responsible for not only proper immune function, but also hormone regulation, nervous system control, and defense against many illnesses. Live-cultures in foods and probiotic supplements help support a healthy microbiome. Both of these are especially important when the microbiome has been compromised, due to suboptimal diet, antibiotic therapy, or other drugs.

When choosing a probiotic supplement, make sure the bottle or box clearly says “Viable through end of shelf life.” Coated capsules are more likely to be effective than pressed pills. If possible, the bottle should clearly identify not just the genus and species but also the strain of bacteria inside. For general support, look for at least 7 strains and at least 5 billion colony forming units (CFUs).

Read more about probiotics and the microbiome here.

Below are our favorite probiotic supplement products that have passed our high selection bar:

Vitamin D is a key nutrient and a crucial component of many body’s health processes. It helps to maintain and support strong bones, is involved in supporting the immune system, prevents depression, and supports the nervous system. Your body can generate vitamin D from sun exposure; however, with sun damage being cumulative throughout our ever longer lifespans, it might be a good idea to get it from a supplement and wear sunscreen. Sunscreen blocks vitamin D generation in the skin from sun exposure, but even without it, data indicates modern Americans don’t get enough sun for sufficient D levels. As you age, your natural production capacity also decreases. Studies show that people with levels of 40 – 60 ng/mL have the best long-term health outcomes. Research has indicated that more than 70% of the US population has insufficient vitamin D levels, and many more are below the 40 – 60 range.

If you are going to supplement vitamin D, make sure to take it with food that contains fat (since it’s fat soluble) and pair it with a great magnesium and vitamin K supplement at the same time (or foods rich in those nutrients) for proper processing and absorption. The recommended daily value guidance has been recently updated and the previous guidance has been deemed to be insufficient. Our recommendation is to start with 5,000 IU per day and get a blood test to check your levels in a few months. You can also take a higher dose (25,000 – 50,000 IU) less often, say once a week or a month, to get the same results as Vitamin D is stored in fat in the body. Don’t take high doses like this every day, even if you are severely deficient as it can lead to vitamin D toxicity.

Read all about vitamin D and supplementing it here.

Below are our recommended vitamin D products:

Calcium is an important mineral in the body as it supports strong bones and teeth. Sufficient calcium is also important to maintain blood homeostasis and ensure proper function of the heart, nerves, muscles, and hormones. Calcium supplements may be recommended to people on a calcium-restricting diet (such as vegetarianism and veganism), and older women, who are at particular risk of deficiency. If you are unsure if you should be taking it, ask your doctor. Having too much calcium in your system if you are getting sufficient amounts from food can lead to hypercalcemia. Furthermore certain medications can interact negatively with calcium supplements.

Read all about calcium and the supplementation of this important mineral here.

If you have been advised by your doctor to take a calcium supplement, here are our recommended products:

Multivitamins have come under attack in the recent years. After thoroughly researching the subject, we noticed that most of the multivitamins on the market are of poor quality, have low absorption, or are not safe in the amounts of nutrients they provide, either being too high or too low. Many contain the wrong forms of vital nutrients that lead to a false sense of security. A great multivitamin can make a difference for long-term health support, especially given the stresses of modern life and diet.

Read more about multivitamins here.

We are very particular about which multivitamins we feel comfortable recommending. In general, try to find a product that contains vitamin A as beta carotene (not retinol), D3 for vitamin D, d-alpha tocopheryl for vitamin E (if it’s included at all), methylfolate rather than folate, cobalamin, avoid sodium selenite, avoid magnesium oxide, and avoid iron. Stay away from multivitamins that contain calcium as that should likely be taken separately. Watch out especially for those that are too high in vitamins A and E as that can lead to toxicity, especially when taken long term.

Here are our recommended multivitamin supplements:

Most people don’t get enough omega-3 fatty acids from diet, especially exclusively those that only exist in marine sources: DHA and EPA. DHA and EPA are both critical for optimal brain and heart function, and they prevent inflammation and a host of illnesses. DHA and ALA are especially important as part of a prenatal regimen.

Read more about omega 3 nutrients, sources, and supplements. 

Currently, we have 3 possible sources of these vital fatty acids: fish oil, krill oil, and algae oil. Here are the main differences:

– Fish oil is concentrated and filtered. You get both DHA and EPA when you take it. Quality is super important and most brands on the market sell a suboptimal ethyl ester form which goes rancid very quickly and isn’t well absorbed. A high quality, reputable triglyceride-form fish oil is an excellent way to get your omega 3 fatty acids via supplementation. Store your fish oil in the fridge for best results. Here are our fish oil product recommendations. Read more about fish oil.

– Krill oil is another excellent way to get omega 3s and has the added benefit of containing astaxanthin, a powerful antioxidant. It’s not concentrated however, so if you’re looking to do a therapeutic dose of DHA and EPA, fish oil may be a better choice. For prevention and maintenance, it’s a great choice. It is room temperature stable and in fact, you should not keep it in the fridge. Here are our recommended krill oil products. Read more about krill oil.

– Algal or algae oil is the relative newcomer on the market. It is an excellent omega 3 supplement for strict vegans and those with seafood allergies. It is an excellent source of DHA and a poorer source of EPA, relative to fish and krill oil. If you do chose algae oil, make sure to store it in the fridge. Here are our recommended algal oil products. Read more about algae oil.

If you’re on the fence about which one to take and don’t have dietary restrictions, we recommend alternating a high quality fish oil and a great krill oil. This way you get both the health benefits of higher levels of DHA and EPA as well as the added health benefits of astaxanthin.

Below are our overall recommended omega 3 products:

Fish oil is concentrated and filtered. It’s currently the best source of omega 3 fatty acids DHA and EPA, especially at higher therapeutic doses. Quality is super important and most brands on the market sell a suboptimal ethyl ester form which goes rancid very quickly and isn’t well absorbed. A high quality, reputable trygliceride-form fish oil is an excellent way to get your omega 3 fatty acids via supplementation. Store your fish oil in the fridge for best results and take it with a meal that contains fat for best absorption. It is safe to take up to 2,000 mg per day long term. Consult with a doctor if you want to take a higher dose.

All about fish oil as a source of omega 3 nutrients.

Here are our recommended products for a great fish oil supplement:

Krill oil is a fantastic way to supplement your diet with omega 3 fatty acids. It is a good source of both DHA and EPA fatty acids that are vital for long-term good health. Due to the its chemical nature, krill oil is not concentrated like fish oil is so the amounts of both DHA and EPA tend to be lower. However, it has the benefit of being an excellent source of astaxanthin, a powerful antioxidant with a host of health benefits in its own right.

Read all about krill oil here. 

Below are our recommended products for a great krill oil supplement:

People who are vegetarian, vegan, or have seafood allergies, are especially at risk of deficiency in the crucial omega 3 fatty acids DHA and EPA. DHA and EPA are crucial for proper brain and body function and are necessary for long term good health. These omega-3s are important for maintaining a healthy brain and cardiovascular system, reducing inflammation, cutting the risk of a heart attack, lowering the blood pressure, and many other important physiological functions. All else being equal, people who get enough omega-3s (specifically DHA and EPA) tend to have better long-term health and get fewer diseases over time.

Thankfully, algal oil is a great new option for consuming high amounts of DHA and some EPA for vegetarians, vegans, and people with seafood allergies. Algal oil is extracted from algae that is raised in a contained environment so there is no risk of contamination from pollutants in sea water. Algal oil provides a concentrated dose of DHA, higher than that of fish oil. It also provides a small amount of EPA, which is also a crucial nutrient.

Note that if you are not allergic to seafood, a high quality fish oil is still your best bet for consuming omega-3s. It is higher in EPA than algal oil and much better researched.

Here is more information about algae oil as a source of omega 3s.

Below are our recommended products for a great algal oil supplement: