In my previous blog, I discuss the importance of daily supplements: why they are important and how to simplify the selection process. I present a core set of six supplements to support general health, energy, immunity, and longevity, supplements for Foundational Health all based on solid clinical research. I also discuss Why these specific supplements are important, recommended Dosages, and Key Research for each.
In this earlier blog, I also took a deep dive into Vitamin D3, often called the Sunshine Vitamin, as one of the most studied nutrients in recent decades and why 50% of the global population is deficient and the association of this deficiency to chronic disease. I hope you will review this information as you begin your journey to improved health. Read more.
The second blog in our series will continue with my six recommended supplements for Foundational Health and take a deep dive into NAC, one of our body’s most powerful antioxidants. Curious why? I break it all down in this week’s blog post — including how to use each one safely and effectively.
Vitamin K2: Calcium’s Guide
Why: Helps Vitamin D3 direct calcium to your bones — not your arteries. Essential for cardiovascular health.
Dosage: 90–120 mcg daily with a fat-containing meal.
Key research: Vitamin K2 supports both heart and skeletal health (PMID: 22875275).
NAC (N-Acetyl Cysteine): Master Antioxidant Support
Why: Boosts glutathione, the body’s main antioxidant, and supports liver detox. Also helpful for respiratory health.
Dosage: 600–1,200 mg daily on an empty stomach or light snack.
Key research: NAC helps reduce oxidative stress and supports detoxification pathways (PMID: 11470772).
Zinc: Immunity and Repair
Why: Critical for immune function, wound healing, and skin health. Many are deficient due to stress, aging, or poor absorption.
Dosage: 15–30 mg daily with food.
Key research: Zinc plays a key role in immune resilience and cellular repair (PMID: 18385818).
Creatine Monohydrate: More Than Muscle
Why: Creatine isn’t just for athletes — it supports muscle strength, brain function, and healthy aging. Emerging research suggests benefits for cognitive performance and energy metabolism.
Dosage: 3–5 grams daily, mixed in water or a smoothie.
Key research: Proven safety and efficacy for muscle, brain, and overall health (PMID: 28615996).
AG1 Athletic Greens or Similar Whole Food Multi-nutrient Blend
Why: A simple way to cover common gaps in vitamins, minerals, adaptogens, and probiotics — especially helpful for busy days or frequent travelers.
Dosage: 1 scoop daily, mixed in water.
Key research: Comprehensive multi-nutrient blends can help fill dietary gaps and support overall wellness (Review: J Orthomol Med. 2014). Click here to order AG1
Deep Dive into NAC
We all want to live longer and healthier lives. Too often, we tell ourselves that aging is inevitable. And it is. The question is “How do we maximize our health in the process?”
Who are the players?
A key factor in declining health as we age are oxidants, or free radicals. Oxidants are oxygen containing molecules that are produced during normal metabolism. Excessive amounts can lead to "oxidative stress" that is linked to aging and diseases. These molecules have an "unpaired" electron, making them unstable and highly reactive. To become stable, they steal electrons from other cells. This “electron theft” contributes to aging by causing damage to cells, proteins, and DNA, leading to a decline in bodily functions and increased risk for age-related diseases like cancer and cardiovascular disease. The accumulation of this oxidative damage, along with a decrease in the body's antioxidant defenses, is linked to the physical signs of aging.
Antioxidants are the body’s natural defense system against these “electron thieves.” These molecules neutralize oxidants by donating their own electrons, preventing damage to other tissue. Antioxidants, found in foods like fruits and vegetables, act as a defense system to protect cells from damage. By donating their own electrons to stabilize the free radical and prevent cellular damage, antioxidants are able to neutralize oxidants. Antioxidants help support the body’s natural immune system and toxin-elimination processes.
So how do we fix it?
N-Acetyl Cysteine, NAC, is considered a versatile antioxidant and a precursor to glutathione. When NAC is absorbed, it is converted into the essential amino acid cysteine, which is one of the three building blocks of glutathione, the body’s most powerful antioxidant. Glutathione neutralizes free radicals to form harmless inactive products. NAC helps to replenish glutathione that rapidly depletes during times of oxidative stress.
- Combats oxidative stress
- Anti-inflammatory
- Affects levels of chemical messengers (glutamate and dopamine)
- Precursor to glutathione to scavenge for free radicals
Glutathione is also crucial for the liver's detoxification process and healthy lung function. It may help with fertility, brain health, heart health, and long-term respiratory conditions (such as Asthma or COPD). Learn more. Research has shown oxidative stress is associated with many health conditions including diabetes, cancer, cardiovascular disease, infertility, and liver and kidney disease. Glutathione deficiency may also be recognizable through symptoms such as premature aging, reduced immune function, fatigue, or an overall decrease in health.
A 2018 research review found that NAC can reduce the dysregulation of dopamine and glutamate, two neurotransmitters often related to mental health conditions. NAC could potentially have a positive impact on depression, schizophrenia, and other mental health conditions. NAC helps regulate glutamate levels, the brain’s most important neurotransmitter.
Final Thoughts
As we all grow older, health takes a front row seat. With so much conflicting advice out there, knowing which supplements truly help and which are just hype can be overwhelming. The truth is — you don’t need dozens of bottles to build a strong health foundation.
Let’s keep it simple. If you’d like personalized advice on how to tailor supplements to your health goals, or to review your current routine, schedule a Supplement Review Consult at your next visit!
Remember... Listen to your body when it whispers so you don’t have to hear it scream!