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There is a wide world out there of vitamins, supplements, nootropics, powders, potions and tinctures. How do you know what you need? What’s best for your body? Should you splurge or save? With so much available these days, there is no way I can cover them all in one blog post. So I’ve decided to start with the supplements that will elevate you to a whole new level of wellness.
Before I get to the meat and potatoes, I want to explain something that is widely overlooked by consumers. Bioavailability. Simply put this means the amount of which a substance can get into circulation and actually have an effect. For example, how many of you have ever taken a probiotic? Most “good bacteria” don’t make it past our stomach acid in our digestive process to even take their rightful place in our intestines. This happens, A LOT. In addition to poor bioavailability, certain unnatural or synthetic supplements can actually hinder the use of a particular nutrient, sometimes for months at a time. Quality and sourcing matters. If your body can’t use what you’re giving it or it’s blocking the intention, you’re wasting money. So, if I make a recommendation for a supplement, it will only be something I’m confident they will give you results you can feel and see.
Now to be clear, I am not a doctor. I am well educated on the body and its systems. I have taken a page from Dave Asprey’s book and guinea-pigged the supplements listed below. I have also spent countless hours reading and researching the things I’m about to list for you. Please consult with your primary care provider (if you have one) regarding any changes to your routine. I want you live the high life with Haute, not push daises. Let’s dive in.
Speaking of Dave, you’ve probably heard him mention DAKE. It’s been pretty buzzy lately and I couldn’t agree more. Vitamins A, D, K and E are vital to almost ever process in our bodies and not as available in our modern diets. You need them all and together for a laundry list of roles such as vision, immune system function, bone strength, heart health, cognitive focus, calcium absorption…okay like I said, the list goes on.
For logistical sake let’s go in Alphabetical order:
Vitamin A-
Everyone thinks of vision when vitamin A is mentioned but it is also vital to immune system function, is an antioxidant and under the scope, this vitamin plays a helps maintain healthy gene expression. I’d say that’s a big player in the longevity game. On average our bodies need around 5000IU. Also this is better absorbed (bioavailable) in its palmitate form. Yes carrots and liver are good sources of A, but you’d have to eat a lot of them and the body also has additional processes in which to convert A into a usable form. You can read more about this here.
Vitamin D-
Sunshine, sweet sunshine. I wish it were that simple. Unfortunately time in the sun doesn’t always give our bodies the vitamin D we need. If you’re not blessed with darker skin (containing the melanin we need to absorb vitamin D from the sun), or the UV index is low that day, or there’s too much cloud cover or pollution…oh look the list goes on again; your body won’t be able to absorb and convert all that sunshine into something usable. Vitamin D is one of the most deficient vitamins around the world. Amongst the benefits I listed earlier, vitamin D also reduces the risk for diabetes, depression and high blood pressure. IMO the best form of vitamin D is D3. Like its teammate vitamin A you should aim for 5000IU. Closer to 10,000IU if you’re sick. There is a lot of information regarding toxicity from too much vitamin D however this is rare. As always I encourage you to listen to your body, how you feel when you do or don’t take something and always, read and research. You do you boo.
Vitamin E-
Vitamin E gets a good wrap when it comes to skin but more importantly it protects your DNA and reduces the harmful effects of too much Omega 6s in our diets. Read up on different kinds of fats here and why they matter. Vitamin E is less known for its impact on your risk of developing cancer and Alzheimer’s, read more on this here. Bioavailability matters here and some forms of vitamin E can even be harmful so look for Tocopherol. The basic advice will say get around 15mg a day, I believe more is better here, closer to 50mg.
Vitamin K-
We don’t hear about Vitamin K as much as some of the others but it’s also important in both forms K1 and K2. There are some subsets here, but I don’t want to turn you off by getting too nerdy right out of the gate. Vitamin K is very important for blood clotting, thus given to newborns as soon as they arrive. Vitamin K is synergistic with calcium and assists in bone density (a process also piggy-backed by adequate vitamin D). Starting to see how all these players are teased together?! 1000mcg of K1 and 1000mcg of K2 should hit your daily quota. BUT-if you are on certain medications, notably blood thinners, please consult your doctor as supplementation can interfere.
To sum up what we’ve learned here is these fat-soluble vitamins have a lot of overlap in several vital functions of the body, they work synergistically and without dumping more science on you, it makes logical sense to take them together, daily. Below are a few supplements to add to your stack. The GOAT also sells them on his website offering new customers 10%!
PEAK Performance DAKE is available on Amazon
Pure offers a liquid D3 & K2 drop if you prefer. This is a great option because the dose can be customizable depending on your needs.
Moving on to the other must haves-minerals. Macro and trace. Super duper important.
Modern agriculture has really depleted our soil and thus our food supply of most vitamins and minerals. Most of us are deficient in minerals. The big (macro) minerals are calcium, phosphorous, potassium, sodium, chloride, sulfur, and my favorite, magnesium. I could do an entire post on minerals, more on that later. Trace minerals include copper, manganese, zinc, selenium, iodine… The vitamins and minerals listed are the best investment you can make in your health. There are several other supplements on the market but without these the other options won’t be nearly as effective. So start here. Here are a few good mineral supplements to get you started.
Magnesium Breakthrough is non-negotiable. Don’t know how I ever lived without it. I take this at night, sleep, relax, stress, my pea-picking little heart needs this.
Essential Mineral Complex from Dr. Mercola is a mineral supplement that is affordable and covers a lot of bases.
Trace minerals are important too. I’ve found Humic and Fulvic Acid to be a little-known secret to health. They are a catalyst and chelator, hugging and bringing in nutrients while carrying waste away from your cells. These trace minerals will prevent viral replication, neutralize free radicals, detox heavy metals, promote skin and blood vessel growth, improve your digestion while reducing total body inflammation. Phew. They do a lot. The best way I’ve found to get these is in liquid form from Beam Minerals. I’m not affiliated with them, but they have an amazing product line. Their Micro-boost is flavorless and is the color of coffee but beneath that deep, dark brown is a world of organic goodness your body is craving. If you’re an endurance athlete their electrolyte mix is amazing when you need more than just water to rehydrate. Their spray on was perfect for long hikes in the desert.
The other part of my daily stack is Omega 3’s. I really try to get them from my diet but I’m a beefivore so I don’t eat enough to fill my daily requirement. Fatty acids are important for brain health, help lubricate myelin and nerve fibers, reduce blood pressure, keep plaque from building up in your arteries, reduce this risk of dementia, can also reduce join pain and inflammation. Omega 3s come in DHA, EPA and ALA forms. ALA is plant based and can be found in flax and hemp seed, however it must be changed into a long-chain fatty acid form that DHA and EPA are already in. If your body doesn’t have enough necessary enzymes to do this (most of us don’t) then you’re throwing money out again. DHA and EPA will give you the most bang for your buck. Anywhere from 300-500mg a day is your target. Fish oil quality definitely matters, so often they are damaged or contain other harmful components so don’t skimp here either. Krill oil is a good source and so is algae which is a more vegan-esc option.
Viva Naturals uses wild caught, third party verified and tested for purity.
Antarctic Krill Oil by Dr. Mercola offers a 90 day supply of Krill.
Nordic Naturals Algae Omega offers an algea form of Omegas and is a leader in Omega 3 supplements for years.
Last but definitely not least, I want to talk about Spirulina and Chlorella. They offer so many goodies in a tiny little tablet (or powder) including over 40 vitamins and minerals. They will give you energy, help you detox, give you glowing skin, help you sleep, boost your immunity and so much more! I’ve taken both for years, however I recently learned that so much of the goodness found in this pond scum is damaged during harvesting and processing. The best I’ve found is by a company called Energy-bits. They have several forms, including a Beauty bit. Check out their founder, I won’t tell you her age, but she looks amazing! If this is her secret, then I want in.
Energy bits are available from trail size to a 90 say supply.