As a practicing naturopathic doctor, I have found 4 supplements to be of high value for maximizing life performance.
When it comes to supplemental nutrition, whether that is herbs, vitamins, minerals, amino acids or other natural born agents, it is important to recognize that what transforms one person’s life may not have the same effect on you. Supplements are most beneficial when combined with a lifestyle of whole foods, consistent sleep, and physical training.
The most common nutrient deficiencies I see on blood work are vitamin D, B12 and iron. For people who are low in these 3 nutrients, rarely do I find that purely with dietary adjustments alone are they able to raise them in a meaningful manner.
This doesn’t mean we don’t adjust our food routine to maximize nourishment, but if you have a B12 level of 200, it is not going to increase to 800-1000 by eating more red meat.
Why B12 may be low (even if you eat red meat)
- Reduced stomach acid, a byproduct of aging and ultra processed food eating can contribute to low B12 levels.
- Medication use like proton pump inhibitors and acid blockers, as well as metformin, a commonly used medication for type 2 diabetes can also lead to low B12 levels.
- Lack of of intrinsic factor. Unlike most B vitamins, B12 requires the right stomach environment to be in place to bind free B12 liberated from food to what is called intrinsic factor. The intrinsic factor and B12 complex then binds to specific receptors in the small intestine which allow absorption to occur. This process can get interrupted along the way which can make swallowing B12 in capsule or tablet form unhelpful in many cases.
This is why I recommend lozenages that dissolve in your mouth for B12 supplementation. And of course you want to stick with forms of B12 found in nature like methylcobalamin, adenosylcobalamin or hydroxocobalamin. If you see cyanocobalamin, that’s a B12 supplement you want to pass on.
Why do we care about B12, because there are people being diagnosed with dementia and other neurodegenerative conditions who actually are just low in B12.
Vitamin D Supplementation
Vitamin D can come from salmon, mushrooms or the sun’s rays. Most people are not eating sufficient salmon or mushrooms to make a difference in their D levels and so the sun is the best option.
However, if you live in Washington state like I do, vitamin D synthesis from the sun is limited to about a month out of the year, because the sun’s angle is too low the majority of the year. If you are on the equator up to 35 degrees North or South latitude, then you can get vitamin D synthesis from the sun all year round.
I think for all of us, it is good to check Vitamin D levels and aim for a 25-hydroxy Vitamin D level of 50-70ng/ml to support decreased heart disease, autoimmunity, cancer, diabetes and mental illness.
Along with this, when you do supplement with D3 be sure to add K2 along with it as D3 will pull more calcium into the bloodstream and K2 directs the calcium into the bones. Also D3 and K2 together has greater benefits on the cardiovascular, immune, bone and muscle health.
Iron Supplementation
I also mentioned iron, this is more specific to menstruating females, pregnant women, vegetarians and runners. The problem is that once iron gets low, it can take a long time to bring it back into ideal range, because the body has so many guardrails in place related to iron absorption.
Fatigue, dizziness, palpitations, hair loss, loss of motivation are commons symptoms of low iron. Be sure to check your blood iron and ferritin levels before running out and taking supplemental iron.
CoQ10 and Omega-3 Fatty Acid Supplementation
Beyond vitamin D, B12, and iron, I think utilizing energy and cell membrane supporting nutrients like CoQ10 and Omega-3 fatty acids are high value. So many of us are running around with an inflammatory fatty acid ratio often passed down from our parents who grew up on processed foods and then fed their kids processed foods.
On another front is the mental and emotional support needed to help us navigate the fast pace of life.
Supporting adrenal function and autonomic nervous system balance with adaptogenic herbs like rhodiola, schisandra, eleuthrococcus and ginseng that promote energy production, and improved mental and physical stamina make us more capable to thrive amongst life’s challenges. I will often use more energizing herbal blends like these in the morning and early afternoon and then use blends like Ashwagandha and the Relora blend in the evening to create that sense of calm and deep sleep.
Now that you know what supplements to take on a daily basis, here’s what you don’t want in your supplements.
