When, What and How Much Supplementation is Appropriate?
Supplements could cause more harm than good for the following reasons.
Additives / Fillers
Excess Fat Soluble Vitamins
Poor Quality B Vitamins
Imbalanced Mineral Ratios
Below is my updated list of recommendations as of August 13th 2024.
Best Supplements + Order of Introduction for Minerals
Topical Magnesium Chloride and or Magnesium Glycinate
Potassium Chloride
Multi-Mineral Chelated to Glycine
Selenium 100 to 200mcg
Molybdenum 400 to 1000mcg
Zinc 20 to 50mg
Copper 2 to 8mg
Manganese 2 to 5mg
Lugol's Iodine containing elemental iodine and potassium iodide 0.25 to 15mg
Micro Dose B-Complex
Methyl Folate >100mg
Flush Niacin >20mg
Riboflavin >2mg
Thiamine HCL
Amino Acids
Creatine
Glycine or Grass Fed Bovine Collagen
Taurine
Vitamin K2 Menaquinone (mk4)
Terrible Supplements Ranked:
Vitamin A (99% of humans already adequate)(Deficiency unrealistic)
Iron (Correct Iron Metabolism, iron supplements feed bacteria, parasites and mold)
Folic Acid
Pyroxidine HCL (Synthetic B6)
5-HTP
Mushroom & Plant Extracts/ Nootropics
Resveratrol, Quercetin, Turmeric, Biopepperine
Niacin with Inositol Hexanicotinate
AMPk enhancers / Lipolysis promoters
Colloidal Silver (Essential minerals beat silver and run enzymes at the same time)(Can interfere with essentials)
Oral Vitamin D (read COMPLEX IV on the mitochondria page) (Induces liver stress)(Sun is superior source and puts cholesterol into action)
E Tocotrienols and Tocopherols (Expensive and not necessary, dietary sources should provide adequate amounts)
Vitamin C Ascorbic Acid (unless taken with copper)(Some may run into issues with oxalates with C)
Harmful Ingredients:
Titanium Dioxide
Soybean or other Seed Oils
Caramel Color
Carboxymethylcellulose
Questionable / Possibly Useful:
Desiccated Grass Fed Organ's (I strongly suggest against organ supplements containing kidney and liver, all other organs are fine.)
Calcium Carbonate (Constipation Risk)
Brown Rice Bran (Organic Brown Rice Bran could be useful in some contexts)
Silica (May aggravate the TL4 receptor and contribute to inflammation)
Citric Acid (Lemon is a better natural source of citric acid)
It is important to understand the interactions between various vitamins before choosing to supplement.
Top Ambassadors of Health
Jason Hommel
Fasting with Trevor
Paul Saladino
Georgi Dinkov
Robert Kennedy Jr
Ray Peat
Tim Ferris
Greg Mckeown
Tucker Goodrich
P. D. Mangan
Dr. Joseph Mercola
Dr. Ben Lynch
Calley Means
Honorable Mentions
Dr. Jordan B. Peterson
Jay Feldman
Dr Gabrielle Lyon
Courtney Swan
Evan Brand
Shannen Michaela
Dr. Eric Berg
Dr. Roger Seheault
Dr. William Davis
Dr. David Perlmutter
Bret Weinstein
Joe Lee MD
Grant Genereux
Overrated Health Influencers
Andrew Huberman
Gary Brecka
Peter Attia
Mark Hyman
David Sinclair
Valter Longo
Rich Roll
Jay Shetty
Steven Gundry
Robert Lufkin
Mikhail Varshavski
Repugnant Health Influencers
Paul Offit
Bill Gates
Dr. Alo
Michael Greger
Peter Hotez
Anthony Fauci
Peter A. Lamelas
Brad Stanfield
James Wilkes
Layne Norton
Rhonda Patrick
Garret Smith
Peter Diamandis
Cate Shanahan
Will Bulsiewicz
Garret Smith