Supplements
Why Daily Supplements?
Even with the best intentions, most modern diets fall short in delivering all the nutrients our bodies need for optimal function. Add in stress, busy lifestyles, and environmental factors — and gaps in nutrition are almost inevitable.
General Health:
I recommend a simple core set of supplements to support general health, energy, immunity, and longevity. Here’s a look at the six I take myself and suggest to many of my patients:
- Vitamin D3
- Dosage: 2,000-5,000 IU daily
- How to Take: With a meal for better absorption
- Benefits: Supports bone health, immune function, and mood regulation.
- Vitamin K2
- Dosage: 90-180 mcg daily
- How to Take: With a meal for better absorption
- Benefits: Works with Vitamin D3 to ensure calcium is properly utilized, promoting bone and cardiovascular health.
- NAC (N-Acetyl Cysteine)
- Dosage: 600-1,200 mg daily
- How to Take: On an empty stomach or with a small snack
- Benefits: Supports liver detoxification, boosts antioxidant levels, and enhances respiratory health.
- Zinc
- Dosage: 15-30 mg daily
- How to Take: With a meal to avoid stomach upset
- Benefits: Supports immune function, promotes wound healing, and contributes to skin health.
- Creatine Monohydrate: More Than Muscle
- Dosage: 3–5 grams daily
- How to Take: Mixed in water or a smoothie
- Benefits: 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.
- AG1 (Athletic Greens or Similar Whole Food Multinutrient Blend)
- Dosage: 1 scoop daily
- How to Take: Mixed in water
- Benefits: Comprehensive multinutrient blends can help fill dietary gaps and support overall wellness.
Neuropathy:
- Magnesium
- Dosage: 200–400 mg daily
- How to Take: With or without food
- Benefits: Supports nerve function, muscle relaxation, and overall neurological health.
- Vitamin B6
- Dosage: 50–100 mg daily
- How to Take: With or without food
- Benefits: Supports nerve health, reduces neuropathy symptoms, and aids in energy production.
- Alpha-Lipoic Acid
- Dosage: 600–1,200 mg daily
- How to Take: On an empty stomach or with a small snack
- Benefits: Reduces neuropathy pain, boosts antioxidant levels, and supports nerve function.
- Acetyl-L-Carnitine
- Dosage: 500–1,000 mg twice daily
- How to Take: On an empty stomach or with a small snack
- Benefits: Supports nerve health, improves energy levels, and may reduce neuropathy symptoms.
Natural Anti-Inflammatory Support:
- Curcumin/Turmeric with Piperine
- Dosage: 1,000–1,500 mg of curcumin with 5–10 mg of piperine daily
- How to Take: With a meal for better absorption
- Benefits: Reduces inflammation, supports joint health, and has antioxidant properties.
- Omega-3 Fatty Acids
- Dosage: 1,200–2,400 mg of EPA and DHA daily
- How to Take: With a meal for better absorption
- Benefits: Supports heart health, reduces inflammation, and improves brain function.
- Bromelain
- Dosage: 200–400 mg daily
- How to Take: On an empty stomach for anti-inflammatory effects
- Benefits: Reduces inflammation, aids digestion, and supports healing after injuries.
Arthritis:
- Glucosamine Sulfate with Chondroitin
- Dosage: 1,500 mg of glucosamine and 1,200 mg of chondroitin daily
- How to Take: With meals, split into two or three doses
- Benefits: Supports joint health, reduces pain, and improves mobility in arthritis.
Note: Always consult with your healthcare provider before starting any new supplement regimen, especially if you have underlying health conditions or are taking other medications.