The United States spends BILLIONS of dollars on supplements every year and the global supplement market is projected to reach 71 billion in the next 5 years. So yeah, we all take supplements, but how do we know which ones we need and which ones we THINK we need? Trust me, I am all for saving a dollar, so I dove deep to find what supplements are essential.
In this post, you will learn:
*Disclaimer: This is not medical advice. Discuss with your doctor before starting any new supplements.
Why do we need to take supplements?
I used to be pretty against supplements. I always thought: Food first, my diet has all the nutrients I need, and supplements are no different than taking a bunch of pills.
But when I got my labs done, I saw how mediocre my nutrient levels were and I knew I needed to change my approach.
It's also important to note that even our ancestors used the supplementation of plants, herbs, and spices since the dawn of time.
1. Nutrient deficiency in soil
Due to pesticides, herbicides, and pollutants used in modern farming techniques and fertilizers, our soil is depleted of the vitamins, minerals, and antioxidants in conventionally grown crops. So even our 'nutrient-dense' produce, aren't as nutrient-dense as we think.
Same with the meat, eggs, and dairy industry. They deliver fewer anti-inflammatory nutrients, like omega-3 fatty acids, (due to industrialized farming) than those from wild, pasture-raised animals. Furthermore, poor food handling in harvesting, processing, shipping, and storing of these foods decreases the food nutrient value even more.
2. Toxin-laden lifestyle demands
Our bodies can't keep up with the post-industrial era that we live in. High stress, excessive exposure to blue light, plastic, chemicals in household products, and toxic tap water are all things we deal with daily. We need a higher doses of antioxidants, vitamins, and minerals to keep up with the damage.
3. Absorption
Your ability to absorb nutrients declines as you age, so supplementing in older populations, is important. Not to mention, some people have genetic variations that impair absorption, like the MTHFR gene that affects the body's ability to process folic acid.
Which supplements should I take?
This answer will be different for everyone depending on individual goals and needs. I strongly recommend getting functional labs done to see where you are lacking and get recommendations on dosing, but here are the basics:
Essential supplements for everyday metabolic function
Vitamin B complex (B1, B2, B3, B6, B12)
Helps your body make energy from the food you eat, help form red blood cells
Vitamin C
Immune health, helps body form blood vessels, cartilage, muscle and collagen
Vitamin D
Assists calcium absorption, and plays a role in circadian sleep rhythm, and immune health
Omega 3 fatty acids
Support brain function; lowers inflammation and delays brain aging
Magnesium
Energy, sleep, and bone health
Optional supplements by system
Brain
Bacopa
Rosemary
Gingko
Huperzine A
Creatine
DHA (fish oil) or EPA (algae oil)
Omega 3 fatty acids
Vitamin B complex
Lions mane mushroom
Immune
Zinc
Quercetin
Vitamin C
Vitamin D
Beta-glucans
Sleep
Reishi mushroom
Melatonin
Magnesium
Longevity
Curcumin
Kava
Kratom
Resveratrol
NDGA
Astaxanthin
Rapamycin
Gut damage
Glutamine
Colostrum
Probiotics
Saccharomyces boulardii
Beet root extract
Recovery
Essential amino acids
Grass-fed whey protein
Creatine
Stress
Ashwagandha
Vitamin C
Holy basil
Rhodiola Rosea
Siberian ginseng
Schisandra Chinensis
Where should I buy supplements?
Consider safety
Regulations differ by country
In the US, the FDA does not regulate supplements at all before being on the market, so choosing quality is key
Some supplements are made with additives like fillers, colors/dyes, and unlisted prescribed medications
Select a company that is third-party tested
Research supplement brands
Look into the manufacturer information, ingredient information, and clinical studies on the products
Supplements I take
I recently became a partner with Biotics Research because they have high-quality, non-synthetic, bio-available, and research-based supplements.
Based on my labs, these are the supplements recommended to me. My dosages were also custom prescribed to me.
Iodiozyme HP (Iodine for thyroid)
Meda-Stim (for thyroid, conversion of T4>T3)
Zn-zyme forte (zinc, also good for acne)
Se-zyme (selenium, I am eating 4 brazil nuts daily instead)
Methylfolate Plus (a methylated form of B12, also increases folate)
Bio Dk mulsion (a bioavailable form of Vitamin D)
Bio AE mulsion (Vitamin A, good for acne)
I also take ashwagandha, Organifi green & red juice, Foursigmatic reishi mushroom, Promix whey protein, Kion creatine, and MCT oil.
These products are listed on my resources page. You can also check out Ben recommends for more supplement suggestions and biohacking products.
Final remark:
I hope this information was hopeful! Remember, at the end of the day, supplements should be SUPPLEMENTAL, not a replacement. I still prioritize food. The supplement market can be just as bad as the pharmaceutical market, watch out for supplement brands that are just out to get your money. Ask yourself if this is something you really NEED when those ads come up on your IG feed.
References
Greenfield, B. (2020). Boundless upgrade your brain, optimize your body & defy aging. Victory Belt Publishing Inc.
Institute for Integrative Nutrition. (2022). Holistic Immune Support. PDF.
Institute for Integrative Nutrition. (2022). Guide to Holistic Supplements. PDF.
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