Written by
Louise W Lu, PhD, MPH, BMLS
Written/Reviewed by
Alexandra V Goldberg, Registered Dietitian
In today’s information-overloaded nutrition era, more and more people are turning to supplements—but many fall into the traps of “random use” or “blind supplementation.” Some follow trends and buy popular products without knowing whether they should take them at all. Others juggle a dozen bottles without ever considering if those ingredients might conflict—or whether they’re truly right for them.
In reality, taking more supplements doesn’t equal better results. What matters is a strategic, rhythm-aligned plan based on your body’s condition and health goals.
Truly effective supplementation supports the body’s internal systems through understanding—not just by “taking a little of everything.”
In functional medicine and clinical nutrition practice, we’ve found that most long-lasting and effective interventions follow a clearly structured model—the Three-Tier Supplement Framework:
1. Foundational Supplements: Provide baseline nutritional support for the body.
2. Functional or Targeted Supplements: Offer condition- or symptom-specific support.
3. Adaptogens: Help the body restore hormonal and nervous system balance under stress.
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Once you understand this framework, you’ll grasp the underlying logic of nutritional interventions—and how to apply it practically and effectively.
Jump to Section:
Jump to Sections:
Tier 1｜Foundational Supplements: Laying the Groundwork
If we think of nutritional intervention as building a house, then foundational supplements are the concrete and steel that hold the structure together.
You’ve probably heard of supplements that “help with sleep,” “reduce anxiety,” or even “slow ageing.” But without a stable nutritional foundation, no matter how functional the supplement is, its benefits are often limited.
Foundational supplements are not designed to target one specific issue. They exist to support your everyday needs—energy production, nervous system balance, immune defence, and cellular repair. In functional medicine, these are your body’s “core systems.” If they’re unstable, you won’t have the resilience to manage stress, ageing, or disease.
They’re not about solving one problem. They’re about giving your body the raw materials it needs to function, adapt, and protect itself—every single day.
Why do nearly all of us need these basic nutrients?
Ideally, we would get everything we need from food. But in reality, even the “healthiest” diets often fall short:
- Omega-3: Modern diets are rich in red meat and refined oils but almost devoid of fatty fish, leading to chronic low-grade inflammation.
- Vitamin D3: Most people are deficient—especially those living in northern cities or working indoors.
- B vitamins: Essential for liver detox and energy. Stress, alcohol, and coffee all deplete them quickly.
- Magnesium: Involved in over 300 enzymatic reactions, yet largely missing in refined foods.
- Probiotics: Poor gut flora, constipation, and recurring allergies often stem not from what we eat—but what we fail to absorb.
Across a lifetime, basic nutrients are not “optional”—they’re essential
In our clinic, we tell expecting mums, “Your baby’s brain is literally built from DHA and choline.” To teens: “Zinc and calcium don’t just affect height—they shape lifelong immunity and bone strength.” To women in perimenopause: “Magnesium can help when your mind is wired but your body’s exhausted.” And to older adults: “Forgetfulness or muscle weakness? It might not be ageing—it could be a lack of B12, D3, or CoQ10.”
The core nutrients we need don’t change—but how much we need, and in what form, absolutely does.
Infants do best with drops or liquid forms; younger adults absorb well from standard formulas; older adults often benefit from methylated B12 or rTG fish oil for better absorption.
Recommended Foundational Nutrients Across Life Stages
To help you identify what foundational nutrients are ideal for each phase of life, we’ve put together a simple reference table below—from fertility to healthy ageing. Swipe left or right to view full details on mobile.
👉 Table Title: “Essential Foundational Nutrients by Life Stage”
| Life Stage | Key Nutrients | Recommended Form | Suggested Dosage |
|---|---|---|---|
| Preconception / Pregnancy | Folate, DHA, Choline, Iron | Liquid / Softgels | Individualised by trimester & bloodwork |
| Infants | Vitamin D3, DHA, Probiotics | Drops / Powder | D3 400–800 IU, DHA 50–100 mg |
| Children / Teens | Calcium, Zinc, D3, Omega-3, B Vitamins | Chewables / Powder | Calcium ≥600 mg, D3 800–1000 IU |
| Adults | Omega-3, Magnesium, D3, B Vitamins, Probiotics | Softgels / Tablets | DHA+EPA ≥1000 mg, Mg 300 mg, D3 1000 IU |
| Seniors | B12, D3, CoQ10, Calcium, Magnesium, Zinc | High-absorption forms (e.g. Methyl B12, rTG fish oil) | B12 ≥500 μg, D3 ≥1000 IU, CoQ10 ≥100 mg |
Section 2｜Targeted Support with Functional Supplements
What are “functional supplements”?
If we think of basic supplements as the “foundation” of daily health, then functional supplements are the “precision repair components” designed for specific system imbalances or age-related declines.
They are not for everyone, nor should they be taken every day forever. But at certain life stages or with certain conditions, they can help you break through metabolic plateaus, rebalance hormones, improve sleep, and restore immune surveillance.
Not necessarily. Functional supplements are essentially for “functional intervention”, not “nutrient maintenance.”
This means they’re not like vitamin D, calcium, or magnesium which require long-term support. Instead, they’re used when your body hits metabolic resistance or functional imbalance and need short-term help or targeted activation.
✅ If your need is temporary—such as post-surgery recovery, stress-induced insomnia, or low mood from circadian disruption—
👉 A 1–3 month course is usually enough.
✅ If your issue is age-related—such as mitochondrial energy decline, reduced sex hormones, or weakened immune response—
👉 Consider continuous or periodic support with reevaluation every 3–6 months based on results.
- Use in phases + reassess regularly
- Choose high-purity, bioavailable forms (so active ingredients aren’t wasted)
- Combine with foundational nutrients (like protein and minerals, to activate pathways)
When is it truly necessary?
Many people ask, “Do I really need CoQ10, NMN, or melatonin?”
The answer is simple: It depends on your age, functional goals, and current health status.
| Typical Scenario / Goal | Recommended Nutrients | Product Links |
|---|---|---|
| Age 35+: Low energy, slow post-exercise recovery | NADH, CoQ10, PQQ, NMN | CoQ10 Collection |
| Age 45+: Sleep issues, mood swings | GABA, Melatonin, 5-HTP, Chasteberry, D-Chiro-Inositol | GABA Relax Capsules |
| Age 60+: Slow recovery, chronic low-grade inflammation | Curcumin, Polyphenols, Lactoferrin | Lactoferrin Search |
| Women in menopause: Hot flashes, night waking, irritability | Black Cohosh, Phytoestrogens, Deer Placenta | Menopause Support |
| Men with low testosterone: Reduced libido, prostate aging | Male vitality blend, Oyster Zinc, L-Arginine |
Men’s Vitality Formula Oyster Zinc |
Stage 3｜Adaptogens: Stabilise Stress & Hormonal Rhythms
Adaptogens are a unique class of plant-based compounds known for their dual-direction regulation, non-specific anti-stress benefits, and minimal side effects. They are widely used to help the body restore balance (homeostasis) under chronic stress or hormonal disruption.
Adaptogens are not hormonal replacements — they help regulate the HPA axis (hypothalamus–pituitary–adrenal) and the nervous system so that your body can regain its natural rhythm and resilience.
Common Adaptogens: Red Ginseng, Fermented Ginseng, Rhodiola, Reishi Mushroom, Cordyceps, Holy Basil, Ashwagandha
Adaptogen Logic: Not boosting hormones, but stabilising rhythms
The key mechanism of adaptogens is to calm extremes, and buffer the stress response. They are most useful when:
- You feel anxious or have high cortisol levels
- You’re tired during the day but wired at night
- You’re going through hormonal fluctuations (e.g. perimenopause)
- Your immune system, blood sugar, or nervous system feels unbalanced
How to Use Adaptogens
- Cycling use: Suggested use is 6–12 weeks per cycle with evaluation
- Timing: Most are best taken in the morning or afternoon, except Reishi, which is ideal at night
Adaptogen Matching Table
| Typical State | Recommended Adaptogens | Usage Suggestion |
|---|---|---|
| Fatigue, brain fog, poor daytime energy | Red Ginseng, Rhodiola | Take before or with breakfast |
| High stress, anxiety, restless mind | Ashwagandha, Holy Basil, Reishi | Take after meals; avoid on empty stomach |
| Poor sleep quality, frequent waking, vivid dreams | Reishi, Cordyceps, Ashwagandha | Use 30–60 minutes after dinner or before bed |
| Blood sugar spikes, post-meal fatigue, sugar cravings | Holy Basil, Ashwagandha, Fermented Ginseng | Take before or with meals for metabolic rhythm support |
| Perimenopause, mood swings, hot flashes | Ashwagandha, Reishi, Black Cohosh (with phytoestrogens) | Combine with hormonal support, twice daily |
Adaptogens are not energy boosters or hormone substitutes. They are botanical “balancers” that support your nervous and hormonal resilience under modern stress.
Next blog, we’ll look at how to combine foundational supplements, targeted formulas, and adaptogens to create a strategic supplement structure tailored to your body’s changing needs.
