55 Years in Supplements: The 5 We Take Daily and the Magnesium Mistake Everyone Makes

After 55 years running a nutrition center, Andrew and Rosanne Reinartz of Wayne and Mary's recommend 5 daily basics for most adults: a quality multivitamin, fish oil for omega 3, vitamin D3 paired with K2, a probiotic, and magnesium (glycinate form preferred for absorption). The right specific brand depends on a conversation about your current diet, medications, sleep, energy, and goals, which is why an in-store consultation matters more than a label.

Magnesium oxide is the most common form in medical settings but is poorly absorbed and works mainly as a laxative. Magnesium citrate is better absorbed and still has a mild laxative effect, useful for occasional constipation. Magnesium glycinate, bound to the calming amino acid glycine, is the most absorbable form and is preferred for sleep, muscle relaxation, anxiety, and stress. Magnesium L-threonate is the only form that crosses the blood brain barrier well and is used for cognitive support and memory.

Vitamin D3 pulls calcium from the digestive tract into the bloodstream. Vitamin K2 (specifically the MK7 form) then directs that calcium into the bones and teeth instead of letting it deposit in soft tissue and the vascular system. Taking D3 alone in high doses without K2 can contribute to arterial calcification, which is why most quality D3 products today are formulated with K2 already included.

Yes. Under the Dietary Supplement Health and Education Act of 1994, known as DSHEA, the FDA regulates supplement manufacturing, labeling, marketing, and safety. Supplements are not regulated like prescription drugs. They are treated as a subcategory of food and are subject to current good manufacturing processes (C-GMP), required adverse event reporting, and FDA inspections. Reputable brands also carry third party testing certifications like NSF or USP that go beyond the FDA requirement.

Yes. Women have lower natural creatine stores than men and tend to consume less through diet because creatine comes primarily from red meat. Supplementing with creatine monohydrate at 3 to 5 grams daily supports muscle mass, bone density, brain function, and recovery, especially through perimenopause and menopause when estrogen decline makes maintaining muscle and bone harder. Creatine is one of the most studied supplements in existence and is now considered foundational, not optional, for women over 40.

Four things. First, third party testing certifications from NSF or USP. Second, the amount of active ingredient per serving (not per bottle, per serving). Third, the serving size, because some products require four capsules to deliver one effective dose. Fourth, the other ingredients list. Watch for unnecessary dyes, sugars, fillers, and proprietary blends that hide the actual amounts. Anything unclear on a label is a red flag.

Not always. The refrigeration rule applies to certain strains and certain formulations, not to all probiotics. Modern shelf stable probiotics use protective casings and freeze dried strains that survive room temperature storage and the trip through stomach acid. What matters more is strain diversity, CFU count at end of shelf life (not at manufacture), and that the strains have actual research behind them.

Wayne & Mary's Nutrition Center offers free in-store consultations at both locations: 41st & Kiwanis and 26th & Sycamore. Hours are Monday through Friday 9 to 6, Saturday 9 to 5. Phone and mail orders are also available. Visit waynemarys.com for more, or find the full Wayne & Mary's listing on the Dialed In Health Directory.