Time is running out! With 2025 right around the corner, we have just a couple days to fashion brand-new, perfectly optimized versions of ourselves before the clock strikes midnight.
Or at least that’s what the marketing machines want us to think. This year, we’re taking a different approach.
Rather than focusing on resolutions or rebrands, we’re honing in on the concept of redemption. Because, despite it being a profitable holiday, it is true that every new year comes with a chance to refresh and refocus on health.
And if we want to redeem ourselves for our perhaps slightly less-than-optimal choices from 2024, we need to start with a strong wellness foundation. Those small gaps in habits or nutrition can lead to bigger challenges over time but that’s why we’re here to help you figure out what exactly has been missing from your toolkit.
Scroll on — this guide will introduce you to the 5 essential nutrients that you absolutely need to thrive. Plus, all the info you need to make strategic supplement choices.
Before we dive into the non-negotiable nutrients your body needs (and likely isn’t getting enough of)… What is this concept of foundational wellness? Why does it matter?
Well, hardcore fans of Dr. Neal will know that any conversation about genuine, long-term health starts with the Wellness Pyramid. Foundational health refers to the nutritional habits and wellness practices you’ve developed that help you feel your best. (Or not feel your best, as the case may be!)
The Wellness Pyramid takes these lifestyle arenas and formats them into an easily digestible image.
Things like proper nutrition, deep sleep, and regular movement help provide you with energy, while stress management and environmental changes can cultivate resilience.
So while the nutrients below are absolutely crucial, supplements are meant to supplement a healthy life. Without a strong wellness foundation for your efforts, it becomes much harder to achieve and maintain your goals. All this is to say: Start at the base of your Wellness Pyramid, then work your way up.
By filling the gaps in your wellness foundation now, you’ll set the stage for successful supplementation and lasting health improvements!
Learn More: The Season of Second Chances: Redeeming Your Health Journey
Of all the myriad nutrients available to us via food and supplementation, only 5 stand out from the crowd. But what is it about these particular nutrients that makes them so vital for our well-being?
We’re glad you asked! In order to make the list of Dr. Neal’s non-negotiable nutrients, a particular compound has to meet this strict set of criteria:
After 20+ years of clinical experience, Dr. Neal found only 5 that fulfill these critical standards:
Let’s start out with a fan-favorite, nothing fishy here!
Omega-3s seem to stay in the supplement spotlight — likely due to their unparalleled effects on mental clarity, cognitive function, depression, and more. If you’re anything like us, you love your brain (or try to!) and will do just about anything to it work a bit better.
But it’s not all about the brain. Omega-3s also play an important role in fighting inflammation, improving gut health, lessening autoimmune symptoms, and lowering the risk of cardiovascular disease. This is all thanks to its nature as a fatty acid.
Without getting too far into the science, this fatty acid appears both as an anti-inflammatory agent (omega-3), and a pro-inflammatory agent (omega-6). Inflammation, in just the right amounts, helps our bodies fend off illnesses and infections — but like most things, too much can cause damage.
Most of us get a little too much omega-6, and not quite enough omega-3, so we struggle to keep our inflammation levels balanced and healthy.
While you can definitely address the imbalance of omega-3 and omega-6 through diet and other lifestyle changes (and we’d never discourage you from that!), it can be difficult to reach the recommended daily dose without supplementation.
We recommend you add an omega-3 supplement to your routine to help stabilize your omega-3 and omega-6 intake. This, along with the other vital nutrients, holds the key to a healthy inflammatory response all throughout the body.
Learn More: Omega-3 Supplement Buying Guide: 3 Things to Look For
We always say (and the science backs us up!) that gut health is the gateway to overall health. That makes probiotics some of our greatest allies — both for digestive health and whole-body wellness!
Here’s how it works: Strains of microscopic organisms can flourish in the gut, populating nooks and crannies with positive bacteria that help balance the digestive system. Plus, probiotics don’t just work in your gut! Beneficial bacteria can help boost the immune system and can even have an impact on your mood and mental health.
“The normal flora, or the collection of microorganisms that live in and on us, is under constant attack — from stress, diet, medications, and more.”
-Dr. Neal Smoller
But — when it comes to probiotics, there is a bit of a catch. Not all the probiotics you see on store shelves include the right probiotic strains in the right amounts. Make sure you dive into Dr. Neal’s expert tips for finding the specific strains proven to make a real, beneficial impact!
Learn More: Best Probiotics for Gut Health — 4 Strains Backed by Science
Bone health isn’t all that important, really — as long as you don’t need to stand, walk, or anything else! But seriously, we don’t think we’re being dramatic when we say that bone health is the foundation upon which everything else relies.
We all learned in elementary school that bones are all about calcium.
But here’s the thing. Your body can’t produce calcium on its own. It relies on either calcium from external sources (diet, supplements), or it draws calcium from within the body itself. And most people aren’t getting enough calcium from diet alone to avoid calcium leaching from their bones!
Before you panic though, vitamin D is here to save the day. In addition to its myriad of other health benefits (including mood, brain function, and immune support), vitamin D also helps our bodies absorb calcium. So, taking a well-chosen calcium supplement in tandem with our recommended vitamin D can help you get the most out of both.
“You’ll probably hear that you should be taking calcium carbonate or calcium citrate. I disagree. I prefer calcium hydroxyapatite. Why? Because it provides more than just calcium — it includes all the natural nutrients necessary to support the whole bone matrix.”
-Dr. Neal Smoller
For optimal results (as always!), you need not only the right form of vitamin but the right dose. For bone support specifically, we recommend a daily dose of 1,000 to 1,200 milligrams of calcium hydroxyapatite, plus about 1000-2000 IU (International Units) of vitamin D3 (cholecalciferol) daily.
Learn More: Bone Health: Why We Always Recommend Calcium Hydroxyapatite
Protein is essential for muscle repair, energy, and staying full longer. Protein supplements, then, are like a muscle-building shortcut, providing a concentrated dose of amino acids that your body can readily absorb. Plus, it can be difficult to find time in your busy life to ensure you’re hitting your protein goals — but a protein supplement makes it a cinch!
When it comes to protein supplements, there are lots of options. Most fall into one of these three categories:
All of the above can offer a significant protein boost, but if you want the best of the best, the only option is collagen.
And, because collagen makes up roughly 1/3rd of the protein in our bodies, the benefits of supplementing it extend far beyond the typical powder. Collagen has been shown to help rebuild and fortify the gut lining, and, in turn, improve nutrient absorption!
Before you start chugging collagen peptide protein shakes — remember that balance is key!
While supplements can be a fantastic addition to your fitness routine, they shouldn’t overshadow the importance of a well-rounded diet. For the ideal protein boost, you should add an extra 10 to 20 grams per day of grass-fed collagen peptides to an already well-rounded diet.
Learn More: 5 Benefits of Collagen for Gut Health
Think of your body like a finely tuned machine — if only for this section. In order for your machine-body to stay running smoothly and fulfilling its various tasks, it needs to consume a range of nutrients in a finely balanced fashion. Just like how your car needs oil, transmission fluid, etc. Makes sense, right?
Getting the right amounts of each compound in the vitamin and mineral spectrum, however, isn’t as simple as filling up the tank at the closest Circle K.
Multivitamins, to stretch this metaphor within an inch of its life, act as an insurance policy. By filling the inevitable gaps in nutrition that come with a standard diet, multivitamins can help you avoid serious issues down the road like diseases of deficiencies.
Results can vary depending on individual needs and lifestyles, of course, but the science shows that a well-chosen multivitamin can make a real difference. Especially on crucial aspects of our wellness foundation, like our brain health.
Multivitamins come in all shapes and sizes, but don’t be fooled by the slick branding you’ll see on supplement shelves. The whole “one-a-day for women,” “men’s multis,” “multivitamins for people who like the East Coast,” thing is almost entirely marketing.
Instead of focusing on the demographic-specific multivitamin that fits you best, look for high-quality options that are dosed intelligently for (almost) any modern human. Cough, cough — like Dr. Neal’s Coenzyme Multi formula.
Learn More: Choose the Best Multivitamin Supplement: Dr. Neal’s Do’s and Don’ts
Whether you’re strengthening your wellness foundation or building it for the first time, all this info can feel a little daunting.
But don’t worry! The key to success is gradual, sustainable change. With science on your side, and our expert help when you need it, you’ll be well on your way.
Plus, the first step is easy: just take a good, honest look at your current routines. Identify things that you’re doing well, as well as areas that might need improvement. By taking a look at what essential nutrients are already part of your lifestyle, as well as which ones you might be missing out on, you can pave the way for a healthier, happier life!
And, you can totally start small to avoid feeling overwhelmed. Even adding one nutrient or lifestyle habit at a time is an amazing step. Remember, it’s all about consistency over perfection! So, with Woodstock in your corner, take the first step today, and commit to filling the gaps in your foundation. Your future self will thank you.
Plus, once you get a handle on your essential nutrients, keep an eye out for our follow-up blog about addressing the gaps in your lifestyle — holistic-health style!
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Peek behind the curtain of supplement industry misinformation and enjoy special promotions, podcast episodes, and our No-BS approach to holistic care, sent weekly.
We built the model for finding supplements that work for your wellness, your wallet, and the world. Learn More
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
Use only as directed. Consult your healthcare provider before using supplements or providing supplements to children under the age of 18. The information provided hereinis intended for your general knowledge only and is not intended to be, nor is it, medical advice or a substitute for medical advice. If you have or suspect you have a specific medical condition or disease, please consult your healthcare provider.