04/08/2026
Clueless what to do with supplements? Check out this guide from our physician Dr. Ryan Christensen DO- Traditional Osteopath & Chief Wellness Officer
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.
Read more on our blog here! https://stillwatersosteopathy.com/Blog/Details/dr-ryans-top-10-supplements-for-optimal-health
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