Here are a few supplements any individual should take. This will optimize your health, longevity and assist with maintaining habits.
Vitamin C
Anyone should take this supplement. Vitamin C is a cofactor in many enzymatic processes including collagen synthesis.
Other benefits include immune support, the antioxidative properties, skin health and adrenal support.
Dosage: 500-1000mg daily.
Magnesium
Citrate and bisglycinate are the best versions of magnesium. In general magnesium helps with sleep, GABAergic signalling, cramps and many other things. It is an essential electrolyte.
Dosage: 300-600mg elemental magnesium daily, preferably before sleep.
OPC (Oligomeric Proanthocyanidins)
This is a very strong antioxidant. You should combine it with vitamin C as they work synergistically and it enhances the absorption.
Including many antioxidants in your diet is essential for longevity and cardiovascular health. Even for lipids, oxidative stress = plaque buildup.
Dosage: 200-400mg daily.
Vitamin D3 + K2 (MK-7)
Vitamin D3 and K2 are both crucial for bone health and growth. D3 upregulates calcium absorption into the bloodstream, K2 directs it directly to the bones. Additionally both help with testosterone production and immune health.
Dosage: 2000-5000IU daily, 100-200 mcg daily. Preferably taken as a solution and not capsules.