I’m often asked, “What are the best supplements to support my health and fitness goals?” People ask for one of three reasons. They:

Have never used supplements, and feel completely confused about where to begin.Take handfuls of supplements every day, and wonder what's really necessary.Hope there’s a shortcut to their fitness goals by popping some pills.

Before I take people down the path of the best supplement for weight loss or the best supplements for muscle growth, I first emphasize the supplements essential for a solid nutrition foundation.

Of course, supplements alone won’t get you to your goals. You also need to consistently follow a great exercise program, get good quality sleep, and eat a healthy, high-protein diet.

In this article, I'll cover The Foundational Five, the five essential supplements for optimal health.

Article Shortcuts1. High-Quality Multivitamin2. Fish Oil3. Magnesium4. Vitamin D (Cholecalciferol)5. Digestive EnzymesSummary

1. High-Quality Multivitamin

Imagine building your dream home without using any screws, nails, glue, or caulk. You could use the best wood, granite, and glass available. But if you don’t have the screws, nails, caulk, and glue to tie it all together, your home won’t stand very long.

Micronutrients in a multivitamin are like those invisible, unsexy building materials.

You could buy the best quality meat and fish, eat organic vegetables, and drink raw milk straight from a grass-fed cow. Yet, if you still lack the micronutrients necessary for a healthy metabolism, your body won’t hold up the way it could.

Keep in mind that when we recommend a high-quality multivitamin, we mean high-quality. At a minimum, a high-quality multivitamin should include:

Natural folate, not folic acid (labeled as Quatrefolic, Metafolin®, L-5-methyltetrahydrofolate, or methylated folate)Methylcobalamin instead of cyancobalaminMineral glycinate chelates (i.e. magnesium bisglycinate, magnesium glycinate)Both K1 and K2Higher-than Daily Value (DV) levels of many micronutrientsEfficacious doses of any extra ingredients to enhance the formula

Those are starting points to help guide you away from crap, and toward quality. It’s not an all-encompassing list of what it takes to make the best multivitamin.

Not surprisingly, the Life Time Multi Performance Complex, Men's Daily Multivitamin AM/PM, and Women's Daily Multivitamin AM/PM cover these bases and then some.

Read More: High-Quality Multivitamin: What to look for. Why it matters.

2. Fish Oil

Fish oil takes the #2 spot on our list of the Foundational Five.

According to one survey, almost 63% of people knew they did not get enough omega-3 fats in their diet. However, only 26% of those 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 more than important. They 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 c...