Top 5 Foundation Supplements: Covering Your Nutritional Bases

Markus RosenbergNutrition

As a personal trainer with almost 20 years of experience, I've seen firsthand the significant impact that proper nutrition and supplementation can have on overall health and performance. While a balanced diet is essential, sometimes even the best meal plans can leave gaps in our nutrient intake. That’s where supplements come in. Today, I want to highlight the five foundation supplements that everyone should consider taking to ensure they cover their nutritional bases: digestive enzymes with betaine HCL, multivitamins with L5-Methyltetrahydrofolate, magnesium biglycinate, omega-3 fish oil high in EPA, and type 2 or bovine collagen.

  1. Digestive Enzymes with Betaine HCL

Digestive enzymes are crucial for breaking down the food we eat and ensuring that our bodies can absorb the nutrients efficiently. One key component to look for in digestive enzymes is betaine HCL. HCL (hydrochloric acid) helps maintain optimal stomach acidity, which is essential for the breakdown of proteins and the absorption of minerals like calcium, magnesium, and iron. Many people suffer from low stomach acid, which can lead to indigestion, bloating, and nutrient deficiencies. As we age, our production of HCL diminishes. By supplementing with digestive enzymes that include betaine HCL, you can enhance your digestive health, improve nutrient absorption, and alleviate common digestive issues. Avoid taking antacids which act by neutralizing stomach acidity, disrupting the natural purpose of stomach acid and causing further digestive issues in the future.

  1. Multivitamins with L5-Methyltetrahydrofolate

Multivitamins are a convenient way to ensure you’re getting a broad spectrum of essential vitamins and minerals. However, not all multivitamins are created equal. It’s important to choose a multivitamin that includes the bioavailable form of folic acid known as L5-Methyltetrahydrofolate (L5-MTHF). Unlike synthetic folic acid, L5-MTHF is readily absorbed and utilized by the body, making it more effective at supporting cardiovascular health, proper gene expression, detoxification, cognitive function, and overall cellular health. By choosing a multivitamin with L5-MTHF of approximately 800mcg per day, you can ensure that you’re getting the most out of your supplement and supporting your body’s critical functions.

  1. Magnesium Biglycinate

Magnesium is a mineral that plays a vital role in over 700 biochemical reactions in the body, including muscle and nerve function, energy production, and bone health. Despite its importance, many people are deficient in magnesium. Magnesium biglycinate is a highly absorbable form of magnesium that is gentle on the stomach and less likely to cause digestive upset compared to other forms. Supplementing with magnesium biglycinate can help reduce muscle cramps and spasms, improve sleep quality, support cardiovascular health, and enhance overall well-being.

  1. Omega-3 Fish Oil High in EPA

Omega-3 fatty acids are essential fats that have numerous health benefits, particularly for the heart, brain, and joints. The two main types of omega-3s found in fish oil are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). While both are important, EPA is especially beneficial for reducing inflammation, supporting cardiovascular health, and improving mental health. A good quality fish oil supplement that is high in EPA can help reduce the risk of chronic diseases, improve cognitive function, and support overall inflammatory response.

  1. Type 2 Collagen (Bovine)

Collagen is the most abundant protein in the body, playing a crucial role in maintaining the health of our skin, hair, nails, joints, cartilage, and ligaments. As we age, our body’s natural collagen production decreases, leading to joint pain, wrinkles, and weakened connective tissues. Supplementing with type 2 or bovine collagen can help replenish collagen levels, promoting healthier joints, improved skin elasticity, and stronger hair and nails. Collagen supplements are particularly beneficial for individuals with painful or aching joints as they can help prevent further wear and tear on joints and alleviate the symptoms of arthritis speed up recovery post-surgery.


Incorporating these five foundation supplements into your daily routine can significantly enhance your overall health and well-being. Digestive enzymes with betaine HCL will improve your nutrient absorption, multivitamins with L5-MTHF will ensure you’re getting essential vitamins and minerals, magnesium biglycinate will support numerous bodily functions, omega-3 fish oil high in EPA will protect your heart and brain, and collagen will keep your joints and connective tissues strong. By covering your nutritional bases with these supplements, you’ll be better equipped to achieve your fitness goals and maintain optimal health.

Remember, supplements should complement a balanced diet, not replace it. Always consult with a healthcare professional before starting any new supplement regimen to ensure it’s right for you. Here's to your health and fitness journey!

Markus Rosenberg