The Top 5 Supplements for Optimal Health

By Dr. Lori Jokinen, DC, CACCP, CFMP – Functional Health Unlimited, Woodbury, MN

One of the most common questions I hear in my functional medicine practice in Woodbury, Minnesota is:

“Do I really need to take supplements?”

With the overwhelming amount of marketing online, it’s understandable to feel skeptical. But the truth is—yes, most people do benefit from targeted, high-quality supplementation.

Ideally, I want my patients to obtain most of their nutrients from real food. Unfortunately, modern agriculture has made this increasingly difficult.

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Why Food Alone Often Isn’t Enough

Decades of intensive farming have led to nutrient depletion in our soil, meaning that today’s fruits and vegetables contain fewer vitamins and minerals than they once did.

A landmark study published in the Journal of the American College of Nutrition found a significant decline in the nutrient density of common foods over time, including reductions in magnesium, calcium, iron, and key vitamins.
Source: https://pubmed.ncbi.nlm.nih.gov/15637215/

This means that even with a healthy diet, many people remain nutrient deficient.

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The Problem with RDA (Recommended Daily Allowance)

Another misconception is that meeting the RDA guarantees optimal health. In reality, RDAs are based on the minimum amount needed to prevent deficiency diseases, not to support peak health or disease prevention.

For example:

• The RDA for magnesium is ~400 mg
• One avocado contains ~58 mg of magnesium
• You would need to eat 7 avocados daily just to reach that minimum

And even then, 400 mg is often still not optimal for many individuals.

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The Top 5 Supplements I Commonly Recommend

Below are five foundational supplements I frequently recommend to support overall health, immunity, metabolism, and prevention—when appropriate for the individual.

Important: Always consult a qualified healthcare provider before starting supplements, especially if you take medications.

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1. High-Quality Multivitamin

A multivitamin acts as your nutritional insurance policy, but quality matters.

Not all forms of vitamins are well absorbed. For example:

• ❌ Folic acid (synthetic) → harder for many people to utilize
• ✅ 5-MTHF (methylated folate) → preferred bioavailable form
• ❌ Cyanocobalamin (B12) → less effective
• ✅ Methylcobalamin (B12) → highly absorbable form

You can learn more about methylated B vitamins here:
https://ods.od.nih.gov/factsheets/Folate-Consumer/

If supplement labels feel confusing, that’s normal—this is exactly where functional medicine guidance helps.

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2. Fish Oil (EPA/DHA Omega-3s)

Omega-3 fatty acids are essential because your body cannot produce them on its own.

High-quality fish oil has been shown to support:

• Heart and cholesterol health
• Brain function and mood
• Reduced inflammation
• Joint health
• Immune support

A typical maintenance dose ranges from 1,000–2,000 mg per day, though individual needs vary.

NIH reference on omega-3 benefits:
https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/

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3. Vitamin D

Vitamin D deficiency is extremely common in Minnesota due to limited sun exposure—especially in winter.

Healthy vitamin D levels support:

• Immune system function
• Bone health
• Hormone regulation
• Inflammation control
• Cancer prevention pathways

Most adults benefit from 2,000 IU daily, while individuals with deficiency may require higher therapeutic doses under supervision.

NIH Vitamin D overview:
https://ods.od.nih.gov/factsheets/VitaminD-Consumer/

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4. Probiotics

Your gut microbiome plays a massive role in:

• Digestion
• Immune system regulation
• Mental health
• Hormone balance
• Inflammation control

Probiotics often become depleted due to:

• Antibiotic use
• Chronic stress
• Poor diet
• Hormonal shifts
• Environmental toxins

Restoring beneficial bacteria daily can significantly improve overall health.

Harvard overview on probiotics:
https://www.health.harvard.edu/staying-healthy/should-you-take-probiotics

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5. Greens Powder (Whole Food Green Drink)

Let’s be honest—most people are not eating 8–10 servings of vegetables daily.

A high-quality greens powder can help:

• Increase antioxidant intake
• Support detoxification pathways
• Improve energy levels
• Support digestion
• Fill nutritional gaps

Greens powders can be added to smoothies, shakes, or simply mixed with water. Many now come in flavors that are actually enjoyable.

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Supplement Quality Matters More Than You Think

One of the biggest concerns I have is patients purchasing supplements from online marketplaces or big-box retailers.

Independent testing has repeatedly shown that many mass-market supplements:

• Contain significantly less of the active ingredient than advertised
• Are contaminated with fillers such as rice powder
• Use poorly absorbed synthetic forms

Source example:
https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2781106

Professional-grade supplements obtained through qualified providers are:

• Third-party tested
• Properly dosed
• Bioavailable
• Clinically effective

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Personalized Supplement Guidance in Woodbury, MN

There is no one-size-fits-all supplement protocol. Your needs depend on:

• Your symptoms
• Your lab results
• Your lifestyle
• Your medical history

At Functional Health Unlimited, I help patients throughout Woodbury, Minneapolis, St. Paul, and surrounding Minnesota communities develop safe, effective, personalized supplement plans.

👉 Learn more about our functional medicine services:
https://www.functionalhealthunlimited.com

👉 Schedule your consultation here:
Request Appointment

If you’re unsure whether your current supplements are helping—or potentially wasting your money—I’d be happy to review them with you.

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Dr. Lori Jokinen, DC, CACCP, CFMP, BA
Functional Medicine & Chiropractic Care
Functional Health Unlimited – Woodbury, Minnesota