Walk into any supplement store and it’s overwhelming.


Protein powders, pre-workouts, electrolytes, “super greens,” adaptogens… it’s a jungle out there!


Let’s simplify.


You don’t need 27 products to feel and perform your best. But there are a few nutrients with excellent research behind them — ones I recommend again and again for my active patients.


Here are the top 3 supplements every active adult should consider to recover faster, move better, and stay strong for life.


1. Magnesium — The MVP Mineral


If I had to choose one supplement for almost every active person, it’s magnesium.


Why it matters:

Magnesium is involved in over 700 enzymatic reactions. It supports muscle relaxation, nerve function, and energy production — all crucial for athletes and anyone who sweats regularly.


What it helps with:

  • Muscle recovery + cramping
  • Stress management & sleep quality
  • Energy metabolism
  • Healthy heart rhythm


👉 Pro tip: magnesium is depleted by sweat, caffeine, and stress (and let’s be honest, most of us check all three boxes).


Best forms: magnesium glycinate or malate — gentle on the gut and well-absorbed. We carry a great quality magnesium glycinate here at Elevate 😉.


Food sources: cacao/chocolate, nuts, seeds, legumes. When you start supplementing magnesium, you may notice a decrease in those intense chocolate cravings 😋.

Cacao powder in chocolate is a source of magnesium.

2. Omega-3 Fatty Acids — The Anti-Inflammatory Powerhouse


You can’t out-train inflammation — but you can recover faster with omega-3s.


Why it matters:

EPA and DHA (the active forms) help regulate inflammation, keep joints lubricated, and support brain function.


What it helps with:

  • Joint pain and stiffness
  • Post-workout soreness
  • Focus and mental clarity
  • Cardiovascular health


Research shows athletes who supplement with omega-3s experience less muscle soreness and faster recovery after intense training.


Best sources: high-quality fish oil or algae-based omega-3s. Look for third-party testing for purity (rancid oils do more harm than good). Fish oil is one supplement that the brand matters a LOT. We highly recommend NOT buying fish oil from Costco (I love Costco, but their fish oil is garbage!), and always store your fish oil in the fridge. We carry Designs for Health OmegAvail Hi-Po here at Elevate. Definitely no fishy-burps with this one! 


Food sources: fatty fish. However, unless you're eating fish for breakfast, lunch, and dinner, you're still going to need to supplement essential fatty acids. 


👉 Aim for 1.5 – 3 g combined EPA + DHA daily.

fish oil supplement

3. Vitamin D — The Sunshine Hormone (Yes, Hormone)

Here in Calgary, Vitamin D deserves its own spotlight.


Why it matters:

Technically, vitamin D acts more like a hormone than a vitamin. It influences bone density, immune strength, muscle performance, and even mood regulation.


And here’s the kicker 👇

Because of Calgary’s northern latitude, the sun’s zenith angle — the angle at which sunlight hits the Earth, and our skin — is too steep for most of the year to generate adequate UVB exposure.


Translation: from roughly October through April, even if you’re outside on a blue-sky day, your skin simply can’t make enough vitamin D.


What deficiency feels like:

  • Low energy and mood
  • Frequent illness or slow recovery
  • Bone or muscle pain
  • Poor training adaptation


Studies show athletes with low vitamin D levels have higher rates of injury and slower recovery.


Best sources:

  • Summer sunlight (midday, arms + legs exposed for 10-20 min a few times a week)
  • Fatty fish and egg yolks
  • A daily vitamin D3 supplement (usually 1,000 – 3,000 IU for maintenance; higher under supervision)


👉 Pro tip: take vitamin D with food that contains healthy fat — it’s fat-soluble, so absorption improves when paired with dietary fat.

Vitamin D: The sunshine hormone

When to Supplement — and When Not To


Supplements are just that — supplements.


They can fill the gaps that diet and Calgary’s winter sun can’t, but they work best alongside quality sleep, nutrition, and smart training.


At Elevate Functional Health, we personalize every supplement plan to your activity level, lab results, and metabolic health — so you’re not guessing at what your body actually needs.


The Bottom Line


You don’t need a cupboard full of capsules — just the right three:

1️⃣ Magnesium for energy and muscle recovery

2️⃣ Omega-3s for joint and inflammation support

3️⃣ Vitamin D for immune resilience and hormonal balance


When combined with movement, nutrition, and rest, these help you train harder, recover smarter, and age like an athlete. 💪


👉 Ready to find your perfect stack? Book a consultation and let’s optimize your recovery and performance plan.