If you were to ask, what are the top 3 supplements I should take to improve my health? The answer would be Vitamin D, Omega 3 Fatty Acid, and Magnesium. These are three of the most wide spread deficiencies in our population. While each person is different, everyone can benefit from supplementing with these three. 

Vitamin D

Vitamin D plays an important role in so many functions of the body! It is important for energy/mood, bone, cardiovascular, and immune system health. Our main source of vitamin D comes from the sun, where the skin starts the process of making vitamin D. Very little actually comes from our diet, even foods fortified with vitamin D are not able to provide adequate levels of vitamin D. With the typical American lifestyle we are inside most of the day and location from the equator especially in the winter all play a factor in poor vitamin D production.

Omega-3 Fatty Acid

Omega-6 and Omega-3 are referred to as the essential fatty acids because they must be supplied by the diet. Ideally we want a omega-6:omega-3 ratio of 1:1 or very close to that. However, the typical American diet is a 20-30:1 ratio or worse. This creates significant inflammation in the body. Inflammation in the body is a major factor of many disorders that commonly affect Americans, as well increases our sensitivity to pain. Supplementing with omega-3 helps to balance the ratio of omega-6 and omega-3, and reduce inflammation in the body. Omega-3 is also important for heart health, proper blood sugar regulation, nervous system health, and skin health.


Magnesium is chronically deficient in the American diet, with the average American intake being 70-140 mg below recommended levels. Deficiency of magnesium will lead to chronic inflammation in the body. Magnesium is also critical for cardiovascular health, cellular energy production, nerve signal conduction, calcium transport, and bone and joint health. If you experiencing chronic muscle cramping supplementing with magnesium should be considered. While vegetables and nuts are a good sources of magnesium they are not at levels that would allow for repletion of deficiencies, which is why supplementation is usually recommended.


If you are interested in learning more or have any question contact us today and set up a free consultation with one of our highly qualified doctors! TROSS proudly serves the Cottleville, St. Peters, St. Charles, O'Fallon, and St. Louis communities! 






1.      Liebenson, C. (2007). Rehabilitation of the spine: a practitioners manual. Baltimore, Mar. Ch. 30

2.      Ford ES, Mokdad AH. Dietary magnesium intake in a national sample of US adults. J Nutr. 2003; 133(9):2879-82

3.      Bar-Dayan Y, Shoenfield Y. Magnesium fortification of water. A possible step forward in preventive medicine? Ann Med Interne (Paris). 1997;148(6):440-4