Dr. Ryan's Top 10 Supplements for Optimal Health

Essential Nutrients for Vitality & Wellness

"Why do I still feel tired even though I'm eating well and exercising?"

If you've ever asked yourself that question, you're not alone. Most Americans are deficient in at least one critical nutrient—and many conventional doctors never test for it. As a board-certified osteopathic physician, I've seen how smart supplementation can fill nutritional gaps and support your body's innate healing capacity.

This guide reflects years of clinical experience and the latest science in nutritional medicine. These are the supplements I recommend most—and why they work. While whole foods should always be your foundation, targeted supplementation can help you feel vibrant, energized, and resilient.

Let's dive in.

Start Here: The Foundation Three

If you're new to supplementation or feeling overwhelmed, begin with these three essentials. Get consistent with these for 4-6 weeks, then add others based on your individual needs.

1. Magnesium

Why it matters: Magnesium is involved in over 300 enzymatic reactions in your body. It supports muscle relaxation, nervous system calm, quality sleep, bone health, and cardiovascular function. Most Americans are deficient.

What to look for: Magtab-SR (sustained release) or magnesium glycinate for best absorption and minimal digestive upset. Avoid magnesium oxide.

💊 Typical dose: 300-400mg daily, taken in the evening to support sleep.

⚠️ Cautions: Kidney disease—consult physician before use.

📝 Dr. Ryan's note: If you struggle with tension, poor sleep, or muscle cramping, magnesium is often transformative.

2. Vitamin D3

Why it matters: Vitamin D is actually a hormone that influences immune function, bone health, mood, inflammation, and cellular health. Deficiency is epidemic, especially in Michigan.

What to look for: Vitamin D3 (cholecalciferol), not D2. Always pair with vitamin K2 for optimal calcium metabolism.

💊 Typical dose: 2,000-5,000 IU daily, depending on your levels. I recommend testing your vitamin D at least annually.

⚠️ Cautions: Test levels annually; excessive doses may cause hypercalcemia.

📝 Dr. Ryan's note: Optimal levels are 50-80 ng/mL. Most people need more than they think, especially during our long Michigan winters.

3. Vitamin K2 (MK-7)

Why it matters: Vitamin K2 directs calcium to your bones and teeth—and away from your arteries and soft tissues. It works synergistically with vitamin D3 and is crucial for cardiovascular and skeletal health.

What to look for: MK-7 form for longer half-life and better bioavailability.

💊 Typical dose: 100-200 mcg daily, taken with vitamin D3.

⚠️ Cautions: Avoid if on warfarin or blood thinners—consult physician.

📝 Dr. Ryan's note: This is the missing piece in the calcium-vitamin D puzzle. Essential for bone health without arterial calcification.

The Complete Top 10

4. Probiotics

Why it matters: Your gut microbiome influences digestion, immune function, mood, inflammation, and even neurological health. A healthy gut is foundational to whole-body wellness.

What to look for: Multi-strain formula with at least 10-20 billion CFUs. Refrigerated or shelf-stable with proven viability.

💊 Typical dose: One capsule daily, preferably on an empty stomach.

⚠️ Cautions: SIBO or immunocompromised—consult physician first.

📝 Dr. Ryan's note: Especially important after antibiotic use or if you have digestive concerns.

5. Omega-3 Fatty Acids (EPA/DHA)

Why it matters: These essential fats reduce inflammation, support brain health, cardiovascular function, joint health, and mood regulation.

What to look for: High-quality fish oil or algae-based omega-3s with at least 1,000mg combined EPA/DHA per serving. Look for third-party testing for purity.

💊 Typical dose: 1,000-2,000mg combined EPA/DHA daily with food.

⚠️ Cautions: Blood thinners—monitor closely. Fish allergies—use algae-based.

📝 Dr. Ryan's note: If you don't eat fatty fish 2-3 times weekly, supplementation is wise.

6. Vitamin C

Why it matters: A powerful antioxidant that supports immune function, collagen production, wound healing, and stress resilience.

What to look for: Buffered or liposomal vitamin C for better absorption and gentleness on the stomach.

💊 Typical dose: 1,000-2,000mg daily, divided into two doses.

⚠️ Cautions: Kidney stones—use caution. High doses may cause GI upset.

📝 Dr. Ryan's note: Increase during times of illness or high stress. Your body uses more when it needs it most.

7. Zinc

Why it matters: Critical for immune function, wound healing, protein synthesis, and hormonal balance. Deficiency is common, especially in those with digestive issues.

What to look for: Zinc glycinate or zinc picolinate for best absorption.

💊 Typical dose: 15-30mg daily with food.

⚠️ Cautions: Long-term use—balance with copper. May cause nausea if taken on empty stomach.

📝 Dr. Ryan's note: Essential at the first sign of a cold. Also important for skin health and hormonal balance.

8. Coenzyme Q10 (CoQ10)

Why it matters: CoQ10 supports cellular energy production, cardiovascular health, and antioxidant protection. Levels decline with age and statin use.

What to look for: Ubiquinol form for better absorption, especially if over 40.

💊 Typical dose: 100-200mg daily with a fat-containing meal.

⚠️ Cautions: Essential if you take statin medications. May reduce blood pressure—monitor if on BP meds.

📝 Dr. Ryan's note: Essential if you take statin medications. Also beneficial for fatigue and cardiovascular support.

9. Curcumin (Turmeric Extract)

Why it matters: A potent anti-inflammatory compound that supports joint health, brain function, cardiovascular health, and overall inflammation reduction.

What to look for: Enhanced absorption formulas with black pepper extract (piperine) or liposomal delivery.

💊 Typical dose: 500-1,000mg daily with food.

⚠️ Cautions: Blood thinners—monitor closely. Gallstones—use caution.

📝 Dr. Ryan's note: Particularly helpful for chronic pain, inflammatory conditions, and post-injury recovery. Performing artists—this is your friend for overuse injuries.

10. B-Complex (Methylated if Needed)

Why it matters: B vitamins support energy production, nervous system health, detoxification, and cellular repair. Essential for vitality and mental clarity.

What to look for: A quality B-complex with all eight B vitamins. If you have known MTHFR or methylation gene variants, choose a methylated formula with methylfolate and methylcobalamin.

💊 Typical dose: One capsule daily with food.

⚠️ Cautions: Some people feel overstimulated initially—start with half dose if sensitive.

📝 Dr. Ryan's note: If you struggle with fatigue, brain fog, or mood issues, B vitamins are essential. Not sure if you need methylated forms? We offer genetic testing at Still Waters Osteopathy.

Getting Started: What You Need to Know

• Quality matters: Choose professional-grade supplements from reputable companies that third-party test for purity and potency. Not all supplements are created equal.
• Timing matters: Take fat-soluble vitamins (D, K, CoQ10, omega-3s) with meals containing healthy fats. Take magnesium in the evening. B vitamins in the morning.
• Individual needs vary: These are general guidelines. Your specific health conditions, medications, and biochemistry may require adjustments. Always consult with your healthcare provider before starting new supplements.

The Extended List: Advanced & Targeted Support

For specific conditions, performance optimization, or advanced wellness protocols

11. Liposomal Glutathione

Master antioxidant for detox, immune support, and cellular repair. 250-500mg daily on empty stomach.

12. Silymarin (Milk Thistle)

Liver detox, regeneration, antioxidant protection. 200-400mg daily of standardized extract.

13. Ginger

Gut health, nausea relief, inflammation reduction, circulation support. 1-2g daily.

14. Nattokinase

Blood clot prevention, circulation, cardiovascular health. 100-200mg daily enteric-coated (do NOT combine with blood thinners).

15. Ashwagandha

Stress resilience, cortisol balance, sleep quality. 300-600mg daily (KSM-66 or Sensoril extract).

16. Rhodiola

Energy, mental clarity, stress adaptation, endurance. 200-400mg morning.

17. Lion's Mane

Brain health, nerve growth factor, cognitive function, neuroprotection. 500-1,000mg daily dual extract.

18. L-Theanine

Calm focus, anxiety reduction without sedation. Pairs beautifully with caffeine. 100-200mg as needed.

19. PQQ

Mitochondrial biogenesis, neuroprotection, energy production. 10-20mg daily.

20. Collagen Peptides

Joint, skin, gut lining, bone health. 10-20g daily hydrolyzed collagen (types I & III).

Whole Foods First

Supplements are meant to supplement, not replace, a nutrient-dense diet. Focus on:

• Colorful vegetables and fruits
• High-quality proteins (grass-fed, wild-caught, pastured)
• Healthy fats (avocados, nuts, seeds, olive oil)
• Properly prepared whole grains and legumes
• Fermented foods for gut health

A Note on Expectations

Supplements are powerful tools, but they are not miracle cures. True healing requires professional osteopathic skill, lifestyle medicine, and your active participation in your own wellness journey. At Still Waters Osteopathy, we combine the highest degree of osteopathic precision with compassionate, whole-person care—but we cannot guarantee outcomes. What we can promise is our commitment to creating the conditions for your body's innate healing capacity to emerge.

Ready to Take the Next Step?

If you're ready to:

• ✅ Get personalized supplement recommendations based on your unique health picture
• ✅ Explore genetic testing for MTHFR and methylation variants
• ✅ Experience hands-on osteopathic care that supports your body's innate healing

Schedule a free 15-minute discovery call or call/text us at Call/Text (248) 690-7070

Whether you're a new parent seeking better sleep, a performing artist optimizing recovery, expecting a baby, or simply want to feel your best—we're here to support your journey toward vibrant, sustainable health.

Your Partner in Health

Remember, true healing comes from supporting your body's innate wisdom. These supplements are tools to help you thrive, not band-aids to cover symptoms. They work best when combined with good sleep, stress management, movement, and the hands-on osteopathic care we provide together.

If you have questions about which supplements are right for you or need help sourcing high-quality products, please reach out. I'm here to support your journey.

With care and intention,
Dr. Ryan Christensen, DO
Still Waters Osteopathy
Lake Orion, Michigan
Call/Text (248) 690-7070 | www.stillwatersosteopathy.com