Supplements

First, remember that supplements are meant to complement and enhance a healthy diet and lifestyle. You can’t just add supplements to an unhealthy diet and expect them to balance things out. Start with the basics, and then consider adding supplements based on your needs.

Magnesium

Many of us are at risk of having low magnesium levels, particularly those with metabolic syndrome, such as diabetes. It is difficult to estimate magnesium levels accurately because blood levels are tightly controlled and most of the magnesium in the body is found inside cells. Regular blood tests are not accurate. Having normal blood levels of magnesium does not necessarily mean that your cells have normal levels. If your blood level is low, then your body is seriously depleted. Fortunately, magnesium is safe and can be taken as a daily supplement. I like adding magnesium glycinate powder to my water bottles and drinking it throughout the day.

Magnesium glycinate is an excellent choice as it is highly bioavailable (at around 80%) and does not usually cause intestinal symptoms such as diarrhoea. Glycinate is also microbiome-friendly, providing a double benefit. I take around 400 mg of magnesium glycinate at night as it helps to calm the body and promote sleep.
Another good option is magnesium L-threonate, as the threonate can help move magnesium into the brain.

Vitamin D3

The recommended amount of vitamin D3 is just enough to prevent deficiency, but not enough to promote optimal health. Recent studies have revealed two significant findings. Firstly, a large proportion of the population is deficient in vitamin D3, which is defined as having levels below 20 ng/mL. Secondly, researchers found that people with slightly higher levels of vitamin D3 (approximately 34 ng/mL) experienced notable health benefits compared to those with lower levels. These benefits include decreased infection rates, improved symptoms of autoimmune diseases, and reduced cancer mortality. Every resource I have read recommends vitamin D3 levels that are significantly higher than traditional guidelines. Levels above 70 ng/mL are likely to be the lower limit for good health. The optimal levels for overall health and a healthy gut microbiome are between 100 and 150 ng/mL. Depression and anxiety improve with adequate vitamin D3 levels. However, many medical practitioners are not up to speed on vitamin D levels. Aim for at least 70 ng/mL, but over 100 ng/mL is probably best.

To achieve this, take at least 5,000 IU per day and monitor your levels. There is scientific evidence to suggest that taking up to 10,000 IU per day can provide anti-cancer benefits. Don’t be afraid to take vitamin D3. Your vitamin D3 levels are your best defence against getting sick from a virus and affect nearly every aspect of your health. Personally, I take 10,000 IU per day to maintain a level above 100 ng/mL. Currently, my level is 138 ng/mL.

Omega 3 and DHA

Unless you eat sardines daily, your omega-3-to-omega-6 ratio is likely suboptimal. Taking a high-quality DHA omega-3 supplement is an effective way to increase your omega-3 levels. However, it’s also important to reduce your omega-6 intake from unhealthy foods. Supplements complement a healthy diet. However, they cannot negate the effects of a poor diet. Fish is the best source of DHA, but algae-based formulations are also available.

Iodine

It’s hard to believe, but iodine deficiency is on the rise again in the United States. The ‘pink salt’ trend has taken over, meaning iodised salt isn’t used as much anymore. I prefer to use iodised sea salt for cooking, but it can be difficult to find and expensive. Taking an iodine supplement is therefore a good idea. Reasonable sea kelp-derived supplements are available, but the classic product is Lugol’s 2% solution: take two drops with your morning drink.

Vitamin C

Unlike other animals, humans cannot produce vitamin C themselves and must obtain it through their diet. Although there are many food sources of vitamin C, including fruit, we should avoid consuming excessive amounts of fructose. An easy way to ensure you’re getting enough vitamin C is to take a supplement. Taking a 1,000-milligram supplement twice a day is reasonable. Alternatively, consider a sustained-release version, as our bodies cannot store vitamin C.

Some believe that smokers benefit from vitamin C because it helps to process nicotine. However, don’t assume that vitamin C can counteract the effects of smoking. If you smoke, you should definitely take a vitamin C supplement and read the section on nicotine to help you quit.

B6 and B12

Many adults lose the ability to convert, or methylate, B vitamins. Taking a supplement in the incorrect form may not help. Additionally, consuming too much vitamin B6 can be toxic. For this reason, you should discuss testing and supplements with your doctor. If testing reveals an inability to methylate, you may require a methylated form of vitamin B. This should be managed with your doctor. You can purchase a methylated B vitamin complex online. Regardless of your genes, you can take this type of supplement.

Creatine

Creatine has been well known in the weightlifting community for many years. Recently, however, it has gained attention for its potential to improve brain function, particularly among older adults. Studies have shown that creatine can enhance brain health during periods of poor sleep, travel and physical activity, regardless of age. Most experts recommend adding 5 to 10 grams to your morning hydration drink.