Recently, two colleagues independently asked me what supplements I take that enable me to continue to stay in the top percentile of fitness and health.
An equally important question is what I don’t take. I share below, but first, some key insights to guide how you think about supplements.
Six Key Insights to Begin
#1. Take a food-first approach
Get your nutrients from healthy foods first – and use supplements to finish the job. You might ask – why might we even need supplements? Many people in Western countries may consume less than the recommended amount of key minerals and nutrients, with processed foods, demineralized water, and agricultural practices using soil that is deficient in key minerals and nutrients.
#2. Consider the risk/reward
There’s no such thing as a free biological lunch.
It’s why I mostly limit it to low risk, high potential reward, as listed below.
More on this concept at the bottom in the section titled ‘What about Metformin, Rapamycin, and drugs like TRT?’
#3. Be adaptable and customize as needed
Your body’s needs fluctuate, based on:
- Your age
- Changes in your lifestyle
- Your unique genetics
- The time of year
This fluctuation in your body’s needs affects both what and how much you take.
#4. Remember the supplement industry is unregulated
Yes, a Wild West.
Don’t get swayed by commercial interests or big claims. Certain supplements may help – but all too often, there aren’t enough definitive human studies for others.
#5. The truth about celebrity endorsement
Many celebrity figures that promote the list of supplements they take often have a conflict of interest.
#6. Find a balance and consider titrating
Some supplements (Vitamin A) are toxic in high doses, while others (Vitamin C) pose little risk as your body has an easier time getting rid of the excess.
Titrating is the practice of stopping and starting. It’s a practice based on the idea that habituating your body to a certain thing can reduce your body’s own ability to produce the exact thing you’re looking to boost.
Ok, now that’s out of the way, below is the list. For dosage – you customize to you, and otherwise, follow manufacturer instructions.
The Eight Supplements I Take
Garlic & Ginger – get the upside without the downside
*Note: How do you get the benefits without the downside of garlic breath? I have a solution in ‘What I take’ below.
Why: By themselves independently, garlic and ginger are powerhouses that each contain an impressive list of benefits and bioactive compounds — and have been embraced for thousands of years. The potential health benefits of these compounds include the following: anti-inflammatory, antioxidant rich, immune system boost, heart health, diabetes and cancer protection, weight loss, blood thinner, athletic performance.
Interesting detail: When taken together, they may work together synergistically to provide even greater benefits.
What I take: No need to chop it up, and most amazingly, no garlic breath. Avoid the downsides.
And here’s the Organic ginger I take
Vitamin D combo =Vitamin D3 + Vitamin K2
Why: We know that Vitamin D is essential – but the combination with K2 ensures that calcium is absorbed easily, while preventing arterial calcification. It’s for that reason that vitamin D3 and K2 are often recommended together. Vitamin D deficiency affects approximately 50% of the global population; the United States is no exception with approximately 42% of the population currently deficient.
Interesting detail: You may wonder if you need the sun to get most of your Vitamin D? Not necessarily. It’s become accepted that getting your vitamin D from food and supplements is perfectly fine, and allows you to avoid UV exposure. To learn more about what affects your exact Vitamin D needs, see the footnotes at the bottom of this article.
What I take:
Omegas/DHA from fish oil or plant source
Why: Omegas contribute to typical brain and eye development, and fight inflammation. They may help prevent heart disease and a decline in brain function.
Interesting detail: Yes, you can get the omega’s you need from real fish; so if I’m eating fish I often skip fish oil.
The advantage of fish oil is that manufacturers can purify and get rid of some of the pollutants in fish caused by ocean pollution – which is important with toxins like mercury; the disadvantage of course is fish oil is going to be less nutritious than eating the food itself.
But worry not – I’ve listed options below for real food below.
What I take:
(Fish Oil) I like this one.
(Plant based sources) If I’m opting out of fish, I get Omegas from food: these pricey but incredibly tasty premium walnuts, or these Hemp seeds which are best mixed with salad or smoothies for example.
Turmeric/curcumin
Why: turmeric may help fight infections and some cancers, reduce inflammation, and treat digestive problems.
Interesting detail: Turmeric is not easily absorbed by humans. Therefore, it makes sense to get it in combination with healthy fats or other products that help you absorb it. But even then, it may not be optimally absorbed.
What I take:
I like to use this turmeric as a spice, and mix it with healthy fats to increase digestibility.
Magnesium
Why: It’s important for muscle and nerve function, blood sugar control, and bone health.
Interesting detail: According to World Health Organization statistics, as much as 75% of the U.S. adult population does not meet the U.S. Food and Drug Administration’s Recommended Daily Intake of 420 mg.
What I take: I like to get this one from food – for example, these pumpkin seeds. That’s because pumpkins seeds are one of the richest sources of magnesium (1 oz for 156 mg of magnesium). Other (albeit less potent) sources include chia seeds, almonds, and cashews. Additionally, foods like spinach, black beans, and even peanut butter can provide this nutrient, although in lower amounts.
Trace minerals (maybe)
Why: If you’re drinking ultra-purified water that has been stripped of its mineral content, such as with a highly effective water filter, you may want to consider adding mineral drops to your water. Nothing to stress about, because most of the minerals you get already come from your food, but some studies show that adding minerals to water that is devoid of mineral content can be helpful.
What I occasionally use (although I can’t say that mineral drops taste that great)
Probiotics
Why: To support gut health!
What I take: I like getting probiotics from food.
My favorite sources are these pickles, this kimchi, sauerkraut, and this yogurt.
Collagen
Why: An essential element in bones, skin, muscles, and other body parts. It may help improve skin health, relieve joint pain, and prevent bone loss, among other things.
Interesting detail: Collagen sources include cows (bovine collagen), fish, and other animal products. It can be difficult for your body to fully absorb, but recent products are making it easier.
What I take: Check it out here. I listed the capsules because some colleagues of mine like it better than the powder variety; personally I’m fine with either.
Additional questions
#1. What about drugs like Metformin, Rapamycin, and TRT?
You’ll want to consider the downsides. For example, some of these decrease the benefits you get from exercise. Remember, there’s no such thing as a free biological lunch. If you want an example, see this post I wrote about Metformin and Rapamycin.
#2. What about supplements like Resveratrol and Berberine?
For both of these, I’m not regularly taking them, but might consider in the future for a period of time.
Resveratrol
Why: Resveratrol is known for its ability to protect the body from free radical cellular damage responsible for age-related diseases. That said, it’s long been the subject of debate, starting with research on its existence in grape skin and red wine. More conclusive research is needed on taking resveratrol in supplement form.
Interesting detail: For example, recent studies have shown that although limited resveratrol can be a net positive, high amounts can once again reduce the positive impact of exercise. If you want to try it, I you can try the supplement listed in the link below, just avoid taking it on the same day that you exercise.
What I have tested and found to be fine: View here.
Berberine
Why: It may regulate how the body uses sugar in the blood, kill bacteria, reduce swelling, and help heart conditions. However, side effects can include upset stomach/nausea and increased risk of bleeding. It can also interact with prescription medications in an undesirable way — especially true of drugs like metformin metabolized by the liver.
Interesting detail: Berberine has been a part of Chinese and Ayurvedic medicine for thousands of years. For decades it has been a well-researched herbal treatment for intestinal infections, with the warning to avoid long-term use due to the potential undesirable and antimicrobial effect in the gut. Significant gastrointestinal side effects are well documented.
What supplement I would use: View here.
#3. How about specific conditions?
Here are examples of how to adapt to your condition:
Pregnancy: Prenatal vitamins with folic acid, iron, and DHA.
Vegetarians/Vegans: B12, iron, calcium, Vitamin D, and Omega-3 (from algae sources).
Athletes: In general, you need more of everything – more nutrients, more sleep, etc.
Aging: Calcium, Vitamin D, B12, and Omega-3 are the classic staples. These days, you’re seeing about a dozen additional supplements added to the mix (for better or worse).
More questions?
You can ask questions and comment below to interact with the YouRise community. In the meantime, I am providing this information at no cost for you, my beloved reader!
Footnotes
Consider consulting with your healthcare provider. Before you start any new supplement regimen, consult with your healthcare provider. This is not intended to be medical advice, simply a useful guide.
Vitamin D as an example – how it varies: As mentioned, Vitamin D deficiency is a common global issue, currently affecting around 1 billion people worldwide. It’s also an example of how supplement needs can vary though – what factors affect your Vitamin D needs? See below. And keep in mind it’s easy to get a blood test to check your Vitamin D levels for peace of mind.
- your level of sun exposure, which is either optional or necessary these days depending on your job and recreational activities. Many people work indoors these days which is one reason why vitamin D deficiency became an issue; others just want to avoid UV exposure.
- your skin tone (how much sun gets absorbed depends on how much melanin your skin has)
- your age (being over 50 make you more susceptible to vitamin D deficiency).
- how much you’re already getting from food (for example, if you consistently drink fortified milks).
- any pre-existing conditions.
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