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💊 Daily Foundation · Vitamins
The Vitamins Worth Taking
Two that almost everyone should take. A few worth it for some. And one rule for spotting the junk someone's trying to sell you. Less is more here — the goal is the handful that actually moves a number, not a cabinet full of pills.
1🧠 Start here — less really is morethe honest frame before you spend a dollar
The man who peaked at 111 pills a day cut himself down to 35 — and says you can get most of the benefit from sleep, food, and sunlight alone.
Food first, always. A vitamin from real food beats the same vitamin from a pill nearly every time. What's on this page isn't a replacement for eating well — it's the gaps a modern diet and a detox leave behind, plus the handful with strong enough evidence to be worth the money.
There are exactly two most people should cover, a few worth it depending on you, and a long list of expensive noise we'll help you skip. That's the whole page.
2✅ The two almost everyone should takenear-universal deficiencies, strongest evidence
Take it☀️ Vitamin D3 + K25,000 IU D3 + 100mcg K2 · with your fattiest meal
Most people are low, and it acts less like a vitamin and more like a hormone — it touches immunity, mood, bone, and testosterone. Take it with fat or you barely absorb it. The K2 matters: it routes the calcium D3 pulls in toward your bones instead of your arteries.
🩸 The one caveat: 5,000 IU is a real dose. Get a 25-OH-D blood test at some point and aim for a level of 40–60 — don't megadose blind for years.
Buy — Doctor's Best D3+K2 →
Take it🐟 Omega-3 (EPA)1,000–2,000mg EPA · with food
If there's one supplement the research agrees on, it's this. It's anti-inflammatory, it's tied to mood strongly enough that 1,000mg of EPA matched an antidepressant in trials, and almost anyone eating a normal Western diet is running short. This is a big lever for low energy.
🎯 The rule that's the whole game: read the EPA number on the back, not the "fish oil" number on the front. A "1,000mg fish oil" softgel might contain only 180mg of EPA. You want EPA ≥1,000mg per serving, in triglyceride form, third-party tested (look for IFOS). Ignore the big number on the label and find the EPA line.
3🟡 Worth it for some — not everyonereal, but conditional — add only if it applies to you
Optional🍊 Vitamin C500–1,000mg · with food
Cheap, safe, and genuinely useful during a detox — it helps recycle your body's master antioxidant (glutathione). Easy to get from food, so this is a small add, not a must. Don't overthink the brand.
Optional🅱️ B-complex (methylated)1 · with breakfast
Energy and methylation. Matters most if you eat little or no meat, are older, or run chronically low energy. Buy the methylated form — methylcobalamin and methylfolate on the label, not the cheap "cyanocobalamin / folic acid" versions your body has to convert.
Optional⚡ CoQ10 (ubiquinol)100mg · with food
Powers your mitochondria — the energy factories. Your body makes its own, so the value climbs mostly with age or if you're on a statin. A reasonable add for energy, not a universal essential.
Ubiquinol — Doctor's Best →
4🛡️ How to buy without getting scammedthe filter the most-supplemented man alive uses
🟡 The one scam to know by name: "pixie dusting." A label lists an ingredient you recognize, but at a fraction of the dose the studies used. The label looks impressive; the dose does nothing. It's how most "greens powders" and mega-multivitamins work.
✅The 5-second quality checkrun it on any bottle before you buy
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✓Every dose is printedA "proprietary blend" that won't tell you how much of each thing is inside is a walk-away, every time.
✓It's the dose the studies usedNot a recognizable name sprinkled in at 2% of the amount that actually did something in a trial.
✓There's a third-party lab reportSomeone other than the seller tested what's actually in the bottle.
✓The price makes sense for what's in itYou're not paying for the marketing, the founder's face, or 40 ingredients you don't need.
🚫Don't waste your money on thesethe stuff sold on hope, not evidence
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✕The 40-ingredient "greens" powderThe famous ones list dozens of things with no disclosed doses — the textbook pixie-dust. A serving of vegetables does more.
✕The mega-multivitaminYou don't need fifty nutrients at 2% each. Cover the two that matter and the few that apply to you, at real doses. And skip it entirely if you already take individual zinc and selenium — a multi on top pushes you over.
✕Gummy vitaminsSugar plus a fraction of the dose, minus the minerals that won't survive the candy process. A treat, not a supplement.
✕Anything that won't print its dosesIf they hide the numbers, assume the numbers are bad. Good products brag about their doses.
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Not sure which ones apply to you?Tell us your diet and energy in the group chat — we'll tell you which of these are worth it and which to skip.
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