My Foundational Five are the best supplements to help form a foundation of good nutrition, no matter what your goals may be.

Before I recommend the best muscle-building supplements, weight loss pills, or detox programs, I almost always recommend starting with the following five supplements.

Then, as you make progress toward your goals, you might consider adding to these five, but not taking something in place of them.

Of course, as potent as these supplements are, you still need to eat well, too.

As I often say...

No supplement is so good it can offset the effect of a poor diet. No diet is so good that it can't benefit from supplementation.

Your nutrition should complement a good strength training program, and quality sleep, as well.

If you're serious about your health, consider making the following five supplement nonnegotiables each day.

1. High-Quality Multivitamin

Imagine building your dream home without using any screws, nails, glue, or caulk.

You could use all the best wood, granite, and glass available. But if you don't have the materials to tie it all together, your home won't stand very long.

A high-quality multivitamin provides the micronutrients necessary to avoid gaps that could cause your metabolism, and then your body, to break down.

When I recommend a high-quality multivitamin, I mean high-quality. Here's what to look for in a high-quality multivitamin:

Natural folate, not folic acid (labeled as Metafolin®, L-5-methyltetrahydrofolate, or methylated folate)Methylcobalamin instead of cyancobalaminMineral glycinate chelates (i.e. magnesium bisglycinate, magnesium glycinate)Both K1 and K2Exceeds Daily Value (DV) for most micronutrientsEfficacious doses of any extra ingredients to enhance the formula

This is a starting point. It's not an all-encompassing list of what it takes to make the best multivitamin.

Read also: The Best Multivitamins For Men and Women.

2. Fish Oil

According to one survey, almost 63% of people knew they did not get enough omega-3 fats in their diet. However, only 26% of people supplemented with omega-3s.

Omega-3 fatty acids play an essential role in your brain health, as well as the function of almost every system in the body.

Like micronutrients, omega-3s are essential for health. High-quality fish oil is the best way to increase your omega-3 fatty acid levels.

The following are some of the benefits of supplementing with fish oil:

Enhances fat loss*Supports healthy lipid and glucose levels*Increases protein synthesis and supports gains in strength and lean body mass*Supports normal inflammation levels*Enhances immune function*Supports cognitive / brain function*Supports a normal stress response*May reduce some symptoms of depression*Enhances eye health*May lessen chances of infant allergies if used during pregnancy*

The core of their benefit comes from how they affect your cell membranes. When your omega-3 levels are high enough, your cell membranes can easily transfer nutrients into the cell, and waste products or toxins out of it.

Read more: Fish Oil: Health Benefits for Your Body and Brain.

3. Magnesium

The average person consumes a woefully inadequate amount of magnesium. Magnesium plays a role in more than 300 enzymatic reactions.

As a result, the health benefits of magnesium cross the entire body. Magnesium:

Is necessary for proper cardiovascular function*Supports normal inflammation levels*Supports normal blood pressure*Helps maintain normal blood sugar levels*Plays a role in energy production, assisting with the extraction of energy from food*Supports the proper utilization of amino acids, fat, or carbohydrates*Aids in the creation of adenosine triphosphate (ATP)*Is necessary for nerve impulse conduction*Is required for the utilization of other micronutrients, such as B-complex vitamins, vitamin C, and vitamin E*Is necessary for muscle contraction as well as muscle relaxation*Supports bone health,