5 Core Nutrients

Nutrient Rich Food

Core 5 Essential Nutrients

You can restore your energy by adjusting the foods that you choose & adding a few simple supplements. It may seem impossible to whittle the thousands of supplement options down to a mere core group, but we’ve done just that! We have chosen these nutrients as our Core 5 Essentials based on their importance to the optimal performance of your body. These 5 nutrients aren’t the only additions you can make to improve your health, but science and our customers prove that implementing these into your daily routine can better your overall well-being.

We’ve included detailed information for each of these nutrients below, but we understand navigating which ones work best for your lifestyle can be tricky. We are happy to meet with you and help you customize your own supplement protocol. Visit us at either of our Easton, MD locations.

Dive Into The 5 Core Nutrients


Magnesium plays a critical role in so many of the cellular reactions that keep you going… from making DNA to helping muscles contract. Despite efforts to include magnesium rich foods in our daily diets, up to 68% of American adults do not meet the daily recommended intake of Magnesium. Low magnesium levels have been linked to so many negative health outcomes, including weakness, depression, high blood pressure, heart disease and overstimulation of the nervous system.

Challenges such as: muscle ache & cramps, more frequent tension or even anxiety, difficulty going to sleep, irregular heartbeat or ‘racing heart’, may all be improved by increasing your magnesium intake.

Vitamin D3

D3-is actually a hormone rather than a vitamin… produced in the skin in response to sunlight and converted by the liver & kidneys in the active hormone calcitriol. You may be familiar with D3 in relation to your bone health. Of equal importance is the role that D3 plays in our immune system activation. It is one of the critical behind the scenes supporters of our ability to fight off illness.

Significant relationships between insufficient levels of D & increased occurrence of Upper Respiratory illness, immune dysfunction & Auto-immune conditions continue to be studied. The latest recommendation for optimal levels of D is 60-90 ng/ml, far higher than previously suggested. If your bloodwork shows levels of D below 50ng/ml ask your physician for recommendations.


Known for its role in heart & vascular health, Omega 3 is also a critical nutrient for cholesterol balance, cognitive health & mitochondrial integrity. Achieving a balanced Omega index can reduce whole body inflammation & reduce associated pain. The far-reaching benefits also include vision support, improved mental focus & skin health.

Omega 3 can: reduce inflammation related pain, protect the brain and improve neurological cellular integrity. As an added bonus, it also supports vision and balances HDL and LDL cholesterol levels.

Vitamin B3 Complex

B Complex

Known for their role in energy production and physical recovery from stress the B vitamins also support your central nervous system. This ‘family’ of nutrients can be helpful for anxiety & depression, migraine headaches, anemia (thru support of red blood cell production) & insulin production. Your B Complex should include: B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6(pyridoxine), B7 (biotin), B12(methylcobalamin) & Folic acid/Folate.

B Complex is used for migraine & neuropathy pain. It can also speed your recovery from stress. If that wasn't enough, B Complex also supports red blood cell production while the Niacin in B3 aids in the balance of cholesterol.

Chalk Drawing of Probiotics moving through Gut


You have a diverse collection of beneficial bacteria in your body, specifically, in your digestive system. In addition to assimilating the nutrients from our food, these friendly bacteria help power at least 60% of your immune system, protect against unwanted pathogens & contribute to the production of needed nutrients. If you have used antibiotics, had a stomach illness or colonoscopy you may want to replenish your beneficial bacteria with probiotics.

Your gut community is often referred to as your "microbiome". Depletion of this microbiome can make you vulnerable to illness. Probiotics power your immune system and can also aid in the reduction of anxiety & depression. Adding a probiotic to your daily routine can help replenish the beneficial bacteria that diminish with age.

Check Out The Best Foods For The 5 Core Nutrients

Foods rich in Magnesium:

  • Dark Leafy Greens
  • Dark Chocolate
  • Bananas
  • Avacado
  • Fatty Fish
  • Whole Grains

Foods rich in Vitamin D-3:

  • Fatty Fish
  • Food that has been fortified with Vitamin D (some dairy, orange juice and soy milk) 
  • Egg yolks
  • Cheese

Foods rich in OMEGA 3:

  • Salmon
  • Spinach
  • Walnuts
  • Eggs
  • Brussel Sprouts
  • Canola Oil

Foods rich in B Complex:

  • Whole Grain
  • Red Meat
  • Brown Rice
  • Eggs
  • Milk
  • Beans

Foods rich in Probiotics:

  • Yogurt
  • Kombucha
  • Saauerkraut
  • Miso
  • Tempeh
  • Kimchi

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(410) 822-2666