For those wanting to live a healthy life, finding the right supplements can be a difficult task. That’s why we’ve compiled this list of the 3 most important vitamins that everyone should take. Whether you’re wincing at the high prices of a regimen of multivitamins or simply wanting to avoid taking a mountain of pills every morning, we hope you find a bit of relief in knowing where to start!

Here are the 3 most important supplements EVERYONE should take.

Multivitamin Complex

A multivitamin complex is the building block of supplements. Most people don’t get the ideal amount of vitamins they need a day through food alone. Especially in America and Central Europe, people tend towards high-calorie and low-nutrient foods.

The Dietary Reference Intake lists 14 essential vitamins and 15 essential elements (minerals and trace minerals) for health. Most people, according to a 2002 review, are over 50% deficient in potassium, magnesium, and choline. More than that, they are over 80% deficient in vitamins D and E, and potassium.

Choosing a good complex means taking a look at what’s on the label. For example, many mineral supplements contain inorganic mineral salts, which may have low bioavailability, even if these types of mineral salts are cheaper to produce. On the other hand, organic, chelated minerals can be absorbed by the body at a higher rate. In these types minerals are complexed or chelated by an organic ligand, such as an amino acid, dipeptide, polysaccharide, or organic acid.

Avoid things like oxide, and sulfate, which are inorganic mineral salts. Stick with things like glycinate, and aspartate, which are amino acid chelates.

Omega 3

Omega 3 supplement

An omega-3 supplement, like a high-quality fish oil formula, is the go-to dietary boost if you absolutely cannot take anything else. Virtually every cell in the human body requires omega-3 fatty acids to function normally. And the two crucial ones, EPA and DHA that are primarily found in certain fish, have all sorts of powerful health benefits for your body and brain.

Omega 3 may aid your weight loss efforts. It has been found that these types of fatty acids can increase activity of several lipolytic enzymes, and thus accelerating fat-burning processes. And yes, this exactly means what it sounds like… Omega 3 can help your body to burn the stored fat. Studies also showed that it may help boost insulin sensitivity. More than that, however, they are involved in the modulation of the inflammatory process, and may exert anti-inflammatory effects.

Basically, getting in 1 to 3 grams of high quality Omega 3 a day can help reduce stress, balance hormones, and keep your brain healthy and functioning. Look for an Omega 3 that has a high DHA and EPA content to help boost your brain and your body.

Vitamin D

While sunscreen is vital for avoiding skin cancer, it also prevents vitamin D synthesis (even SPF 15 reduces it by 93%!). Most people are deficient in vitamin D because of this. But this vitamin is incredibly important to a healthy, disease-free, and well-functioning body.

Vitamin D does a lot of things in the body. Along with helping boost metabolic rates, it supports a healthy immune system, protects the brain from oxidative degeneration, and helps prevent mood disorders. There’s been some evidence that vitamin D can help fight numerous cancers as well, including breast, colon, and prostate cancer.

Your vitamin D levels will change throughout the year, depending on sun exposure. If you’re not getting 20 minutes of direct sunlight between 10 am and 2 pm, look into boosting your intake. According to the Endocrine Society Clinical Practice Guideline, to raise the blood level of vitamin D consistently above 30 ng/ml may require at least 1500–2000 IU of vitamin D day. To reach this level a high-quality vitamin D supplement is a great idea if you’re not getting a lot of sun.