Hello, everyone! Meg Esser here, Registered Holistic Nutritionist with ITL Health.
Back when I worked as a Nutritional Consultant, one of the most common questions I got was:
“What’s the most important vitamin to take?”
Let’s be real—most of us aren't going to take every vitamin under the sun. And while multivitamins give you a little bit of everything, that might not be what your body actually needs. Sometimes, you need a lot of one or two key nutrients—not just a sprinkle of everything.
If I had to narrow it down, the three most important supplements I’d recommend are:
- Vitamin D
- Vitamin K2
- Magnesium
Let’s start with vitamin K2. When I say “vitamin K,” I specifically mean K2, not K1. K2 is essential for calcium and vitamin D balance in the body. It helps shuttle calcium into your bones and teeth, and away from arteries and soft tissues—key for both heart health and bone health.
Now here’s the issue: vitamin K2 is mostly found in grass-fed meats, grass-fed butter, and fermented foods—and let’s be honest, most North Americans aren’t eating a lot of these. Most of the meat and dairy we eat is grain-fed and raised indoors. And traditional fermented foods? They’re not exactly a staple in the average North American diet. So K2 supplementation is a smart move.
Same with vitamin D. In North America, we’re far from the equator. For more than half the year, the sun just isn’t strong enough to give us the vitamin D we need. On top of that, there are other risk factors for deficiency:
– Age – the older you get, the less your body produces vitamin D
– Darker skin – melanin blocks UVB, reducing vitamin D synthesis
– Obesity – vitamin D gets stored in fat cells, making it harder to access
Then there’s magnesium. It’s a mineral—not a vitamin—but it’s arguably the most foundational nutrient of them all. I’ve said this countless times, but it bears repeating: magnesium is required for hundreds of your body’s biochemical reactions. If your magnesium levels are low (which is super common), a lot can go wrong.
Magnesium isn’t as abundant in our food supply anymore—modern farming, cooking, and processing all deplete it. That’s why supplementing with a high-quality, highly absorbable magnesium is essential for modern health.
At ITL Health, we offer a variety of science-backed magnesium and multi-nutrient formulas made right here in Canada:
– MAG365 BF powder – includes magnesium, K2, D3, boron, and more for bones, heart, and hormones
– Vitamin D Plus – a convenient capsule with vitamin D, K2, B12, and magnesium for immune support
– PrizMAG – our pure magnesium bisglycinate capsule
– PrizMAG Plus – adds K2 and vitamin D3 for a complete, daily wellness boost
You can find our products at Canadian health food stores or order online using the links below.