💊 Essential Vitamins We Recommend Daily — and Why They Matter

You train hard, eat clean (most of the time), and stay hydrated — but are you supporting your body at the micronutrient level?

Even the healthiest diets can fall short in today’s world. Our soil is depleted, stress is high, and processed foods often leave us running on empty. That’s where targeted supplements come in.

At Starr Village CrossFit, we believe in smart supplementation — just the essentials your body needs daily to recover, stay strong, and feel your best.

Here’s what we recommend, why we take them, and how to dose properly 👇

☀️ Vitamin D3 + K2

• Why you need it: Most people are deficient in Vitamin D, especially if you’re indoors often or live in cloudy areas. It supports your immune system, bones, hormones, and mood.
• K2 matters: It helps direct calcium to your bones (not your arteries), enhancing Vitamin D’s effectiveness and safety.
• Recommended dose:
  👉 5,000 IU daily of Vitamin D3
  👉 Paired with 90–180 mcg of Vitamin K2 (MK-7)

🍊 Vitamin C

• Why you need it: A powerful antioxidant that helps fight inflammation, boost immunity, support adrenal function, and aid in tissue repair.
• Recommended dose:
  👉 500–1,000 mg daily (split into two doses if possible)
  (Higher doses may be helpful short-term during illness or stress.)

🧘‍♂️ Magnesium Glycinate

• Why you need it: Magnesium is critical for over 300 body functions—muscle recovery, nervous system regulation, sleep quality, and digestion.
• Glycinate form is gentle and calming, perfect for sleep and recovery.
• Recommended dose:
  👉 200–400 mg daily, preferably at night

🦠 Probiotics

• Why you need them: Gut health is the foundation of immune health, digestion, brain function, and even skin clarity. Antibiotics, stress, and poor diet damage the gut — probiotics help restore balance.
• Recommended dose:
  👉 10–30 billion CFUs per day (look for multi-strain, refrigerated options when possible)
  👉 Best taken with food for better absorption

💧 Colloidal Silver

• Why you might use it: Acts as a natural antibacterial and antiviral agent. Can be helpful for short-term immune support when fighting off illness.
• Recommended dose:
  👉 Use only as needed (follow product label—typically 1 tsp up to 2x/day for short durations)
  

❌ Why We Don’t Recommend Most Multivitamins

Most off-the-shelf multivitamins:

• Contain cheap, poorly absorbed forms of nutrients
• Have too little of what you need (trace amounts that barely hit 10–20% of the RDA)
• Combine nutrients that compete with each other in absorption
• Often have fillers, dyes, and synthetic additives

You’re better off taking targeted, high-quality supplements in proper doses — and your body will thank you for it.

✅ Final Thoughts from Starr Village CrossFit

Supplements won’t fix a poor diet, but they can fill in the gaps when you're training hard, under stress, or recovering from illness. Think of these essentials as your baseline support — just like good food, water, and movement.

If you’re not sure where to start, we’re happy to guide you. Ask a coach, and we’ll help you find what works best for your lifestyle and goals.

Because your health isn’t just about how hard you train — it’s how well you recover, rebuild, and support the systems that keep you strong for life. 💪

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