In an ideal world, we would get all the vitamins and minerals we need from food. But today’s modern farming practices, soil depletion, and long food transport times have significantly reduced the nutrient density of even the healthiest foods. Add in the daily stresses of life, poor dietary choices, environmental toxins, and certain medications, and it’s easy to become depleted in key nutrients—often without even knowing it.

The Core Supplements I Recommend for Most Adults

1. A High-Quality Multivitamin with Minerals

A comprehensive multivitamin helps fill nutritional gaps and ensures you’re getting optimal levels—not just the bare minimum—of essential nutrients. Many of the body’s systems rely on a steady supply of vitamins and minerals to function. These include:

• Magnesium – critical for over 300 enzyme reactions, muscle function, sleep, and blood sugar control.
• Zinc – supports immune function, skin health, wound healing, and hormone balance.
• Vitamin B6, Niacin (B3), and Other B Vitamins – these work together as a complex to support energy production, mood, brain health, and detoxification.

Even a mild deficiency in one vitamin or mineral can slow down an entire biological process. Think of it like a team sport—if one player is missing, the whole team suffers.

2. Omega-3 Fatty Acids (EPA and DHA)

Omega-3s are essential fats that the body cannot make on its own. These are vital for:

• Reducing inflammation at the cellular level
• Improving cell membrane permeability (so nutrients can get in and waste can get out)
• Supporting brain health, focus, and memory
• Enhancing cardiovascular health and healthy lipid levels

Modern diets are typically rich in inflammatory omega-6s but deficient in anti-inflammatory omega-3s. Supplementing restores balance.

3. Vitamin D3 with Vitamin K2

Vitamin D plays a crucial role in immunity, mood, bone health, and inflammation regulation. However, D3 needs Vitamin K2 to guide calcium into bones and away from soft tissues like arteries.

Optimal levels of Vitamin D3 (usually 2,000–5,000 IU daily, depending on your blood levels) along with K2 (MK-7 form, 90–180 mcg) support:

• Strong bones and teeth
• Heart and arterial health
• Immune system readiness

Why Mineral Balance Matters

Minerals and trace minerals act as cofactors—helpers that activate enzymes and biological reactions. Without them, your body cannot carry out vital tasks like:

• Producing energy (ATP)
• Repairing tissue
• Regulating mood and hormones
• Detoxifying the liver

Examples:

• Selenium supports thyroid hormone activation and antioxidant defense.
• Chromium helps balance blood sugar.
• Iodine is essential for thyroid health.
• Manganese and molybdenum aid in detox and connective tissue integrity.

The B Vitamin Complex: Better Together

B vitamins are like a symphony—they work best when all parts are present in the right amounts. They support:

• Energy production
• Neurotransmitter synthesis
• Methylation (important for detox, DNA repair, and hormone balance)

If you are low in just one B vitamin (like B6, B12, or folate), it can affect the effectiveness of the others and slow down crucial processes in the body.

Optimal Dosing Guidelines

NutrientOptimal Daily Dose

Vitamin D3 2,000–5,000 IUVitamin K2 (MK-7)90–180 mcg

EPA/DHA (Omega-3s)1,000–2,000 mg combined EPA/DHA

Magnesium300–500 mg (glycinate, citrate, or malate preferred)

Zinc15–30 mg

B Vitamins Found in a full-spectrum B complex or multivitamin

Trace MineralsShould be included in a well-balanced multi

Note: Individual needs may vary—testing and practitioner guidance are key.

Why I Recommend Biotics Research Supplements

ProMulti-Plus Multivitamin

This professional-grade multivitamin is formulated for optimal absorption and includes:

• Chelated minerals for superior bioavailability
• Active forms of B vitamins (including methylated B12 and folate)
• Balanced ratios of fat-soluble vitamins (A, D, E, K)
• Trace minerals in forms the body can use

✅ Non-GMO | ✅ No synthetic colors or coatings | ✅ High-potency professional formula

Biomega-1000 (Omega-3 EPA/DHA)

Biotics’ Biomega-1000 provides:

• 1,000 mg of pure EPA and DHA in each softgel
• Molecularly distilled fish oil for purity and heavy metal-free
• Natural lemon flavor with no fishy aftertaste

✅ IFOS certified purity | ✅ Sustainably sourced | ✅ Free of mercury, PCBs, and dioxins

Why Biotics Brand is Different

Biotics Research has a 40+ year legacy of combining science with nature. Their supplements are:

• Manufactured in-house for full quality control
• Tested multiple times for purity, potency, and contaminants
• Free from unnecessary additives and excipients
• Formulated based on clinical science and practitioner feedback

They also ensure their nutrient forms match what your body recognizes and uses best—no generic synthetic fillers or under-dosed formulas.

Conclusion

Foundational supplementation isn’t just about "taking vitamins"—it’s about supporting your body's natural processes, boosting resilience, and preventing long-term nutrient depletion. When used properly and with high-quality products like those from Biotics, supplements can help you live with more energy, sharper focus, and better overall health.

Dr. Reynes Recommends:​
🟢 Biotics ProMulti-Plus – Your complete daily multivitamin and mineral foundation
🟢 Biotics Biomega-1000 – High-purity omega-3 to fight inflammation and support the brain, heart, and more
🟢 Vitamin D3/K2 Blend – For strong immunity and bone support (if not already included in your multi)

Talk to us about how to get started and how to personalize your supplement plan.