Quick Summary: Foundational Supplements
Before adding targeted supplements, assess your nutritional foundation first.
The 4 foundational supplements almost everyone benefits from:
• Multivitamins/Essential Nutrient Supplements
• Superfood Greens Powders
• Omega-3 Fish Oil Supplements
• Protein Powders
Key Principle: Supplements are tools to support your nutrition, not replace it.
Bottom Line: Start with foundational supplements, then add targeted supplements once your base is covered.
If you're new to the world of nutritional supplements, I'm sure you're beginning to see just how much is out there. From creatine to protein, pre-workout, fat burners, vitamins, and more ... How do you even know where to start?
The truth is: with a weak foundation, supplements can only do so much for you. It would be like putting a turbo in a car with no engine. The turbo may make the car faster ... But only when the car actually has an engine to go places.
Now think about this in terms of how your body works and what supplements are. For the most part, supplements are just tools you can use to help support your nutrition.
Protein powders are just a tool to help get more protein.
Vitamins are just a tool to get your daily essential nutrients.
Fish oils are just a tool to get more healthy fat.
See what I'm getting at? To assess which supplements are best for you and your goals, you need to look at your nutrition. Where could you use some help? Is there anywhere you're falling short?
At 1st Phorm, there are four categories of supplements that we consider to be pretty foundational, and can help support just about anyone. So, what are these foundational supplements? What makes them foundational, and why should you start with your "foundation"? Let's get into it!
In This Article:
• Why Foundational Supplements Come Before Pre-Workouts or Fat Burners
• The 4 Foundational Supplements
• What To Look For in Terms of Quality
• Common Myths and Misconceptions About Foundational Supplements
• When to Add Additional Supplements
• Foundational Supplements: Frequently Asked Questions
Why Start With Foundational Supplements?
Your body runs on nutrients the way your car runs on fuel and oil. Macronutrients (protein, carbs, and fats) are like the fuel, and micronutrients (vitamins, minerals, etc.) are like the oil.
You need fuel (macronutrients) to make sure you can keep your body going all day long. You also need oil (micronutrients) to carry out the functions within your body.
Without these essential nutrients, your body can't function at its best.
Low vitamins/minerals = poor energy metabolism (1)
Low antioxidants = more oxidative stress and slower recovery (2)
Low Omega-3s = higher inflammation, worse joint and heart health (3)
So, when I'm talking about your "foundation"... I'm talking about making sure your body is getting an adequate amount of these micro and macronutrients.
Sure, products like pre-workouts and creatine are exciting and have their place. But before you make any decisions about supplements, I always recommend assessing your foundation.
The 4 Foundational Supplements
Multivitamins / Essential Nutrient Supplements
Micronutrients are involved in thousands of chemical processes in your body. They help support energy production, metabolism, immunity, hormone function, and so much more (4).
Here's the problem. In the US alone, cases of vitamin and mineral deficiency are much higher than you may expect. Many Americans aren't even meeting the estimated average requirement (EAR) for several of these nutrients (5):
• 94.3% of Americans don't meet the EAR for Vitamin D
• 88.5% of Americans don't meet the EAR for Vitamin E
• 52.2% of Americans don't meet the EAR for Magnesium
• 44.1% of Americans don't meet the EAR for Calcium
• 43.0% of Americans don't meet the EAR for Vitamin C
I can't say I blame them, either. Even if you're eating a healthy diet, it can be difficult to get optimal amounts of these nutrients every day. We have modern farming practices, processed foods, and shifting lifestyle factors to thank for that.
But as the times have changed, and our food has changed, it's become harder to get these essential nutrients. Plus, low vitamin and mineral levels can lead to (1, 4):
• Poor energy and chronic fatigue
• Weakened immune function
• Slower recovery from workouts
• Impaired metabolism and fat loss
• Brain fog and poor focus
This is why I believe a high-quality multivitamin or essential nutrient supplement is one of the most important foundational supplements you can take. It accounts for these essential micronutrients, acting as somewhat of a safety net.
More importantly, though, these essential nutrients can help support overall health and wellness. In a way, they make sure the body is a well-oiled, high-functioning machine.
What to Look For:
I highly recommend choosing powder-filled capsules, powders, or soft-coated liquid-gels (not hard-pressed tablets, which can be harder to digest). Outside of that, make sure it contains a full spectrum of essential vitamins and minerals in meaningful doses.
How to Use:
Multivitamins and essential nutrient supplements are typically taken once daily with food and 16-20 oz of water. The important part is just making sure you take them consistently.
Superfood Greens Powders
Most people simply don't eat enough vegetables. The CDC reports that only 1 in 10 adults eats the recommended amount of fruits and vegetables daily (6). Obviously, this isn't ideal.
We've all been told how important it is to eat our fruits and vegetables. That's because they contain phytonutrients, antioxidants, fiber, vitamins, minerals, and beneficial compounds that support nearly every function in your body. We're talking about everything from immune health to digestion and cellular repair.
For this reason, we recommend a high-quality greens supplement. Greens powders help provide concentrated sources of:
• Phytonutrients from vegetables, fruits, grasses, and superfoods
• Antioxidants to help neutralize environmental toxins known as free radicals
• Alkalizing compounds that can help support balanced pH levels
• Digestive enzymes and probiotics that can help support gut health and digestion
When you train hard, your body produces free radicals and oxidative stress. Without adequate antioxidants, recovery slows down and inflammation increases (2). This means more soreness, longer recovery times, and potentially compromised results.
Maintaining a healthy acid-base balance is critical to our overall health. The problem is, most modern diets are highly acidic (processed foods, animal proteins, grains). While your body naturally regulates pH, providing alkalizing nutrients from greens can help support this process.
Gut health is another critical component of our overall health and fitness results. Your gut is responsible for nutrient absorption, immune function, and even hormone production.
Poor gut health means you won't get the full benefit from the food and supplements you're taking. The nutrients simply won't be broken down and partitioned as efficiently.
This is why we consider greens powders to be essential foundational supplements. They can help support gut health, digestion, optimal nutrient partitioning, natural energy, immune health, and so much more.
What to Look For:
Seek out greens powders that contain a wide variety of real and diverse fruits, vegetables, herbs, and grasses. Additionally, I always recommend looking for a product that contains digestive enzymes and a probiotic.
Low-temperature processing methods are also preferred because prolonged exposure to high temperatures can degrade sensitive nutrients, enzymes, and beneficial plant compounds, reducing their bioavailability and effectiveness (7).
How to Use:
Mix into water, smoothies, or shakes daily. Remember: Greens powders complement real fruits and veggies. They don't replace them. Think of them as nutritional insurance.
Omega-3 Fish Oil Supplements
Omega-3 fatty acids are essential fats that your body cannot produce on its own. You must get them from food or supplements.
Unfortunately, the modern Western diet is severely imbalanced when it comes to fats. We consume way too many omega-6 fatty acids (from vegetable oils, processed foods, and grain-fed meats) and not nearly enough omega-3s. Research suggests the average American consumes an omega-6 to omega-3 ratio of approximately 15:1 to 17:1, when the ideal ratio should be closer to 4:1 or lower (8).
This imbalance can drive chronic inflammation throughout your body, which has been linked to (3, 9):
• Joint pain and stiffness
• Cardiovascular disease
• Slower recovery from workouts
• Impaired fat loss
• Brain fog and mood issues
• Weakened immune function
Omega-3 fatty acids can help counteract this inflammation and provide numerous benefits:
• Support heart health by improving cholesterol profiles and reducing triglycerides (9)
• Support joint health by lowering inflammatory markers
• Enhance brain function, including memory, focus, and mood
• Support fat loss by improving insulin sensitivity and metabolic function
So, where can you get these omega-3 fatty acids? Good sources of your nutrition would include:
• Fatty fish: Salmon, mackerel, sardines, anchovies, herring
• Flaxseeds and chia seeds
• Walnuts
• Algae-based sources (for vegetarians/vegans)
Fatty fish, in particular, is a source I'd recommend you prioritize. That's because these fish contain the omega-3 fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). EPA has been shown to help support cardiovascular health and reduce inflammation, while DHA is particularly important for brain health, cognitive function, and eye health (9).
Now, unless you're eating 3-4 servings of wild-caught fatty fish (salmon, mackerel, sardines) every single week, it's likely you could be falling short in omega-3s. This is when I'd recommend a high-quality fish oil supplement. It can help account for omega-3 fatty acids when you can't get a sufficient amount through your diet.
What to Look For:
The general recommendation for EPA + DHA is a combined 250-500mg daily. However, I think it's important to note that this is the minimum suggested amount. I personally recommend shooting for at least 1,000mg of combined EPA + DHA, which is the amount recommended for adults with coronary heart disease (10).
One study found a direct relationship between daily omega-3 intake and the omega-3 index. The omega-3 index is just a measurement of the concentration of EPA and DHA in red blood cells. As the daily dose went up, omega-3 index levels increased, moving closer toward cardioprotective levels. Even long-term supplemental intakes of up to 5g a day didn't raise any safety concerns (14).
My final recommendation: between 2-3 grams of total Omega-3 fatty acids, with at least 1,000mg coming from EPA + DHA daily.
When it comes to quality, sourcing can matter a lot. Seek out products that are sourced from cold water wild-caught fatty fish.
How to Use:
Omega-3 fish oil supplements are best taken with a meal to support absorption. I've found that doing this also helps alleviate the possibility of any unwanted "fish burps", too.
Protein Powders
Protein is the most important macronutrient for building muscle and even losing fat. Research shows that adequate protein intake supports muscle protein synthesis, preserves lean mass during calorie deficits, and increases satiety (11). Yet many people struggle to eat enough protein consistently.
Here's what adequate protein does for your body:
• Supports muscle growth and repair through muscle protein synthesis (11)
• Preserves lean muscle mass during fat loss or calorie deficits
• Increases satiety, helping you feel fuller longer and eat less overall
• Boosts metabolism because protein has the highest thermic effect of all macronutrients
• Supports recovery by providing amino acids for tissue repair
The problem? Getting enough protein to support your fitness goals can be challenging, time-consuming, and expensive. Research suggests that consuming between 0.8-1.2g of protein per pound of body weight supports muscle growth and recovery for most active individuals (12).
For a 180lb person, that's roughly 180 grams of protein daily, give or take. From a food standpoint, that would be roughly 6 chicken breasts or 26-30 large eggs. Yes, that's every single day.
This is when protein powder can become one of the most practical foundational supplements.
As someone who's been committed to their fitness for well over a decade ... I don't even think I'd be able to hit my protein goals without protein powders. They just make it so convenient for me to stay on track. Not only that, but I enjoy using dessert-like flavors to help combat my cravings.
Protein powder isn't just for bodybuilders. Protein powder is for anyone who needs help getting more protein to support recovery, body composition, and overall health.
What to Look For:
There is a wide variety of protein powders out there. Even still, protein powders can generally be put into one of two categories.
The first category is protein powders that can help support daily protein intake. Think of this as your portable chicken breast. These protein powders are designed to digest slowly and mimic the speeds of whole food protein sources.
The second category is protein isolates, which are designed and marketed for pre- and post-workout nutrition. These protein powders undergo extra processing to extract nutrients such as fat and lactose. This is for the purpose of isolating the protein and increasing the digestion speed. Around a workout, this can be advantageous for quick fuel and recovery.
Protein powders can also come from a wide variety of sources, with whey protein being the most popular:
• Whey Protein
• Casein Protein
• Pea Protein
• Rice Protein
• Egg Protein
• Beef Protein
• Hemp Protein
• Protein Blends
...and so much more.
Looking for a high-quality protein powder to support your goals? Processing matters here as well. Just like you wouldn't overcook your chicken breast, you don't want to overcook your protein powder.
That's right - Protein powders are similar to greens powders in this regard. Exposing protein powders to high temperatures for prolonged periods of time through processing can denature the protein and lower its overall bioavailability (15).
Low-temperature processing is a method that can help spare heat-sensitive protein fractions for a more bioavailable product (16). When seeking a protein powder to help support your goals, this is something I always recommend looking for.
How to Use:
To determine how many scoops you need:
1. Calculate your daily protein goal.
2. Track how much protein you're getting from whole food.
3. Subtract the amount of protein you're getting from whole foods to get the amount of protein you'll want to supplement.
For example, if you need 150g daily and you're getting 100g from food, a 25g scoop of protein powder twice daily gets you there.
Common Misconceptions About Foundational Supplements
Miconception: “I Don’t Need Supplements if I Eat Healthy.”
Reality: Eating healthy is not the same thing as eating effectively. Unless you are taking into account every last micro and macronutrient through the foods you eat every day ... It's very unlikely that you're getting an optimal amount of all these nutrients.
That's really hard to do, too. I quite literally haven't met a single person in my life who does this. Modern farming practices, processed foods, and many other factors have also impacted the nutritional quality of the foods we do eat.
Put both of these things together, as well as the price of quality produce nowadays, and you have one big recipe for failure. Instead of thinking of supplements as bandages for bad habits, think of them more as tools. You don't need a hammer to get a nail in the wall, but it would surely make it a whole lot easier.
Miconception: “I’ll Feel the Difference Immediately.”
Reality: Unlike pre-workouts and other stimulant-based products, foundational supplements aren't typically the products you can "feel" working. This doesn't mean they aren't, though!
Many people report gradual changes and improvements over time, and everyone is different.
Miconception: “I Only Need Supplements if I’m Trying To Build Muscle.”
Reality: Nope. Foundational supplements can help support overall health, which can be beneficial for pursuing any fitness goal.
When to Add Additional Supplements
After you've addressed your foundation, that's when you can look at additional supplements. There are a lot of products that can help support your goals. It's ultimately up to you, your individual struggles, and personal preferences.
For example, many people like using pre-workout supplements to support performance in their workouts. Other people like using fat-burning supplements to help support their weight loss efforts.
Think of it like building a house: foundation first, then add the upgrades to make it your dream home. The foundation sets the stage for how the rest of the house comes together. You'll never be able to build a sturdy and beautiful home with a weak foundation.
Foundational Supplements: Frequently Asked Questions
Q: Do I Need All Four Foundational Supplements?
No, not necessarily. Technically, you don't NEED any supplements if you can get all of the micro and macronutrients your body needs on a daily basis. However, this can be extremely difficult to do and stay consistent with in the long term. The foundational supplements that will be most important for you will depend entirely on your nutrition.
Q: How Long Until I Notice Results From Foundational Supplements?
When it comes to supplements, individual results can vary. Many people report improvements within a few weeks time, but everyone is different.
Q: Can't I Just Eat Salmon and Spinach Instead of Taking Supplements?
You absolutely can and should eat these things! But realistically, most people don't eat 3-5 servings of fatty fish or a wide enough variety of vegetables daily. Foundational supplements can help make optimal nutrition sustainable and practical.
Q: What Are the Best Foundational Supplements for Beginners?
I recommend starting with the four we covered: a multivitamin/essential nutrient supplement, greens powder, omega-3 fish oil, and protein powder. I believe these supplements provide the biggest nutritional impact.
Q: Can I Take All Foundational Supplements Together?
Yes! Foundational supplements, and supplements in general, are designed to work together and complement each other.
Q: What if I'm Already Taking Other Supplements?
That's fine! Foundational supplements are meant to serve as the base of your supplement routine. Performance supplements like pre-workout, creatine, or fat burners can be added in for additional support at any time.
Earning the Best Results
Here's the truth I want you to understand...
Supplements aren't about taking as many of them as possible. They're about taking the right things to support you and your goals.
And honestly? I wouldn't recommend buying supplements if you aren't going to commit to your nutrition and exercise first. That might sound counterintuitive coming from someone who works for a supplement company ... But it's the truth.
Supplements are designed to fill in the gaps. They're tools to help you maximize your nutrition, training, and recovery. But they can't do the work for you.
If your nutrition is all over the place, if you're not training consistently, and if you're not prioritizing sleep and recovery ... Supplements can only do so much.
That's why we always recommend starting with the foundational supplements:
• Multivitamins/Essential Nutrient Supplements
• Superfood Greens Powders
• Omega-3 Fish Oil Supplement
• Protein Powders
Get those consistent. Make sure your nutrition is dialed in. Make sure you're training with purpose. Make sure you're recovering properly.
At 1st Phorm, our mission is to help real people earn real and long-term results. We know you don't take any shortcuts with your health and fitness goals. That's why we don't take any shortcuts when it comes to the products to help support them.
When it comes to foundational supplements, we have high-quality options across the board.
Multivitamins & Essential Nutrient Supplements
Micro Factor - Complete daily nutrient packets which contain a multivitamin, antioxidant, probiotic, CoQ10, essential fatty acids, and fruits and veggies. They come in convenient, on-the-go packets! Micro Factor is also available as Micro Factor Powder.
M-Factor Men - Premium multivitamin for men that delivers essential vitamins and minerals to support whole-body health.
M-Factor Goddess - Premium multivitamin for women that delivers essential vitamins and minerals to support whole-body health. Learn more here.
Prenatal Plus - provides a comprehensive blend of essential vitamins and minerals specifically formulated to help support the unique nutritional needs of women during pre-conception, pregnancy, and nursing.
Superfood Greens Powders
Opti-Greens 50 - Packed with 50 hand-chosen, gluten-free, alkalizing ingredients. It features low-temperature processed, 100% organic grasses, non-GMO, non-synthetic botanical superfoods, phytonutrients, digestive enzymes, and probiotics.
Omega-3 Fish Oil Supplement
Full-Mega - Contains an impressive 1.5g of combined EPA and DHA, as well as a full 2.5g of total omega-3 fatty acids. It's a softgel fish oil supplement that is sourced exclusively from fresh, cold water wild-caught Icelandic mackerel, herring, anchovies, and sardines. To ensure a high-quality fish oil, the fish are caught using sustainable fishing methods and green technology.
Protein Powders
Level-1 - Premium whey protein powder designed to deliver a sustained release of protein to help support muscle repair and growth.
Phormula-1 - Premium-sourced whey protein isolate designed for pre- and post-workout consumption.
Phormula-1 Clear - A light, fruity, and juice-like alternative to thicker milkshake-style shakes and typical protein drinks. Contains 0g of lactose!
Vegan Power Pro - A high-quality, delicious, and non-dairy vegan protein powder sourced from pea and rice protein for a complete amino acid profile. Ideal choice for anyone on a plant-based diet.
Now, I know we covered a lot today. So if you have any questions or need any help figuring out which foundational supplements are right for you, don't hesitate to reach out to us.
We have a full team of NASM Certified Personal Trainers and Nutrition Coaches right here in St. Louis, Missouri.
Just give us a call at 1-800-409-9732 or send us an email at CustomerService@1stPhorm.com. We're available Monday through Friday from 6 AM to 8 PM Central and Saturday & Sunday from 9 AM to 7 PM Central.
We'll be more than happy to help you build your foundation and earn the results you're looking for!
References:
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(3) Simopoulos AP. An Increase in the Omega-6/Omega-3 Fatty Acid Ratio Increases the Risk for Obesity. Nutrients. 2016;8(3):128.
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(5) Reider CA, et al. Inadequacy of Immune Health Nutrients: Intakes in US Adults, the 2005-2016 NHANES. Nutrients. 2020;12(6):1735.
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(13) Madureira AR, et al. Bovine whey proteins - Overview on their main biological properties. Food Res Int. 2007;40(10):1197-1211.
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