The Core 5: My Go-To Supplements for Brain Health, Energy & Aging Well

I’ve become more intentional about my nutrition as I’ve embarked on a mission to improve my overall wellness—especially brain health.

In a perfect world, we’d get all the nutrients we need from food alone. But even though I’m eating better and cleaner, it’s a work in progress—and I’m sure my diet doesn’t cover everything my body needs. I’ve learned so much from listening to trusted experts in neuroscience, nutrition, and functional medicine. Some of my go-to voices include:

• Andrew Huberman  (PhD Neuroscientist & Stanford professor)

• Dr. Mark Hyman  (MD, family physician & leader in functional medicine)

• Dr. Dale Bredensen  (renowned neurologist & neurodegenerative disease expert)

• Dr. David Perlmutter  (neurologist & fellow of American College of Nutrition)

• Dr. Rhonda Patrick  (PhD in biomedical science, specializing in nutrition and aging)

• JJ Virgin  (masters in Biomedical Sciences, triple-board certified in nutrition)

Backed by experts, I’ve landed on 5 core supplements that could be considered foundational. These aren’t exotic, trendy, or complicated. In fact, they’re basics for a reason: many of us are either deficient or insufficient in these key nutrients, especially as we age.

Let’s dive into my top 5…

💊1. High-Quality Multivitamin

Why I take a Multivitamin:  Gaps happen and I choose to cover my bases! I chose a robust one that offers mitochondrial support as well.

What the experts say:

• Dr. Rhonda Patrick and Dr. Mark Hyman strongly advocate for multivitamins, not as luxury add-ons, but as critical nutritional insurance. Due to modern farming practices, soil depletion, food processing, and age-related absorption issues, even the healthiest diets often fall short.

• Addressing the common myth that taking a multivitamin just makes for "expensive urine," Dr. Patrick explains that water-soluble vitamins will naturally be excreted if the body doesn’t need them at that moment — but that doesn’t mean they’re wasted. Having consistent levels available supports everything from mitochondrial function to immune defense and long-term disease prevention. (It's sort of like saying why drink water, you'll just pee it out anyway. Your body uses what it needs along the way!)

• Dr. Kara Fitzgerald and Dr. Frank Lipman also consider a high-quality multivitamin foundational for healthy aging, especially for women 50+.

What to look for:

• Methylated B vitamins (e.g., methylfolate, methylcobalamin)

• Chelated minerals (e.g., magnesium glycinate, zinc bisglycinate)

• Free from synthetic dyes, artificial fillers, and binders

• Brands that are third-party tested for quality and purity

🐟2. Omega-3s (DHA + EPA)

Why I take Omega-3s: For brain health, reducing inflammation, and heart support. I chose one that offers extra DHA, as an ApoE4 carrier.

What the experts say:

• An estimated 90% of Americans are not getting enough Omega-3s, according to Dr. James DiNicolantonio, a cardiovascular research scientist and author of The Omega-3 Effect.

• DHA is crucial for cognitive health and especially important for those of us with the ApoE4 gene. (Dr. David Perlmutter)

• Dr. Hyman, Patrick, and Virgin all point to Omega-3s as essential for healthy aging.

What to look for:

• High-concentration fish oil with DHA and EPA

• Choose triglyceride-form or "re-esterified" Omega-3s for better absorption

• Look for brands that are IFOS-certified (third-party tested for purity and heavy metals)

☀️3. Vitamin D3 + K2

Why I take D3+K2: To support bones, immunity, heart health, mood, inflammation regulation and cognitive function. As is the case for most in the northern states, I don’t get nearly enough from sunlight and need to supplement!

What the experts say:

• Around 70–80% of adults have suboptimal Vitamin D levels. (Dr. Rhonda Patrick, CDC data)

• K2 helps ensure calcium goes to bones instead of arteries—an important pairing, especially for women over 50.

What to look for:

• Vitamin D3 (cholecalciferol) over D2

• K2 as MK-7, the most bioavailable form

• Avoid synthetic fillers; take with food for better absorption

🦠4. Probiotics

Why I take probiotics: Because gut health influences everything—mood, immunity, energy, even brain function. If I were super good about eating low/no-sugar fermented foods, and a super diverse vegetable regimen, this might be less necessary.

What the experts say:

• Dr. David Perlmutter and Dr. Uma Naidoo emphasize the gut-brain connection and how microbial diversity supports mood and cognition.

• The modern diet, antibiotics, and stress diminish gut health over time.

What to look for:

• Multi-strain probiotics with at least 10–50 billion CFUs

• Look for strains like Lactobacillus and Bifidobacterium

• Brands that guarantee potency through expiration, not just at manufacturing

🧠5. Magnesium (I take Threonate + Glycinate)

Why I take magnesium: Better/deeper sleep, calmer mood, sharper brain.

What the experts say:

• Up to 80% of people may be living with subclinical magnesium deficiency. (Dr. Rhonda Patrick, Dr. Mark Hyman)

• Magnesium supports over 600 enzymatic reactions related to metabolism, sleep, stress regulation, and brain function.

• Dr. Andrew Huberman recommends magnesium for sleep quality and nervous system regulation.

The migraine connection: Low brain magnesium has been linked to migraines. Research suggests that magnesium glycinate (also great for relaxation & better sleep) and magnesium threonate (crosses the blood-brain barrier) may offer the most relief for migraine sufferers due to their higher absorption and calming effects.

What to look for:

• Look for forms labeled "chelated" or "magnesium bisglycinate" for optimal absorption

How to Evaluate Supplement Quality

Not all supplements are created equal. Look for:

• Third-party testing (e.g., NSF, USP, or IFOS-certified)

• Clinically relevant dosages based on expert guidelines

• No fillers, dyes, or artificial additives

• Transparent labeling with full ingredient disclosure

Quality matters—especially when it comes to absorption and effectiveness.

HOT TIP: Given the supplement world is not regulated, there are a lot out there that don't meet quality standards. I use the SuppCo app to analyze my current stack as well as help me make informed decisions on any new supplements I may be considering. I've found it to be a great tool! (no affiliate relationship)

SuppCo App

Personalize It: Testing Makes All the Difference

These five supplements are foundational for me (and likely beneficial for many others), but individual needs can vary widely. That’s why I recommend working with a functional health provider who can order comprehensive nutrient and metabolic testing. A provider who understands your full health picture can help fine-tune your supplement routine based on actual lab results—not guesswork.

For example, I discovered I needed to take iron due to low ferritin, and digestive enzymes and bile salts to enhance my absorption of nutrients (I no longer have a gallbladder).

Testing gave me a roadmap—and helped me support my body more effectively.

Final Thought:

If you’re looking to feel better, age vibrantly, and take proactive steps toward long-term wellness in your 60s and beyond, ask your functional or integrative health provider about these foundational 5 which are supported by data and trusted experts. As always, please talk with your medical provider before making changes to your supplement routine.

Stay curious, friends.

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