I typically recommend taking a dietary approach to get the vitamins, minerals, and other nutrients you need, but as many as 86 percent of Americans may be using supplements to boost their health.
STORY AT-A-GLANCE
- Molecular hydrogen is a selective antioxidant, meaning it doesn’t indiscriminately suppress free radicals but, rather, helps your body make the antioxidants it needs.
- Glycine and NAC are glutathione precursors—your body uses glutathione to increase the effectiveness of antioxidants such as vitamin C, which is why it’s known as the “master antioxidant.”
- Magnesium is involved in the functioning of more than 300 enzymes, and many people are deficient.
- The best supplements for you depend on your age, health status, diet, and health goals.
- I mention a bonus supplement at the end of the article.
So, it’s safe to say that many people are interested in taking control of their health with the support of supplemental vitamins, minerals, and other compounds. But, when it comes to supplements, more isn’t always better.
19 Supplements I Consider Essential
The best supplements for you depend on your age, health status, and health goals. If having a practitioner guide you isn’t possible, essential supplements may be next on your list—and I’ve compiled the list in rank order of what I believe to be the most important ones.1. Molecular Hydrogen (H2)
Molecular hydrogen acts as a selective antioxidant, meaning it doesn’t indiscriminately suppress free radicals. Rather, it’s unique in that it helps your body make its own endogenous antioxidants. This is important because excessive use of antioxidants can be counterproductive, while molecular hydrogen serves as a redox regulator.2. Vitamin D
Vitamin D has multiple actions on the immune system, including enhancing the production of antimicrobial peptides by immune cells, reducing damaging pro-inflammatory cytokines, and promoting the expression of anti-inflammatory cytokines.[4]A recent study found giving vitamin D to people with COVID-19 cut risk of death from SARS-CoV-2 by 51 percent and reduced risk of admission to the intensive care unit (ICU) by 72 percent.[5][6] Vitamin D also plays a role in heart disease, as it improves circulation and may be beneficial for high blood pressure. In addition, due to its effects on endothelial function, vitamin D may also help improve or prevent heart failure, heart attack, vasculopathy, stroke, and diabetes.[7]
Ideally, optimize your vitamin D levels via sensible sun exposure, as there are many benefits to sun exposure aside from vitamin D, such as increasing mitochondrial melatonin by near-infrared exposure.
My vitamin D level is typically between 80 and 100 and I haven’t taken any vitamin D supplements so you can get your levels high if you are disciplined about your sun exposure. Just be sure to make sure you are eating a very low linoleic acid (LA) diet as it is excessive omega-6 fats that virtually everyone consumes, that cause sun-induced skin cancers.
However, if getting healthy sun exposure simply isn’t an option for you due to your location or lifestyle, daily vitamin D3 supplementation of 8,000 to 10,000 units is likely needed to reach a vitamin D level of 60 to 80 ng/mL.
Data from GrassrootsHealthD*Action studies suggest the optimal level for health and disease prevention is between 60 ng/mL and 80 ng/mL, while the cutoff for sufficiency appears to be around 40 ng/mL. In Europe, the measurements you’re looking for are 150 to 200 nmol/L and 100 nmol/L respectively.
3. Niacinamide
NAD+ (nicotinamide adenine dinucleotide) is one of the most important biomolecules in your body. It’s involved in the conversion of food to energy, maintaining DNA integrity, and ensuring proper cell function. Together, these functions help protect against or delay aging and virtually all chronic disease.NAD+ also acts as fuel for longevity proteins called sirtuins. Sadly, NAD levels dramatically decline with age, contributing to aging and chronic disease states. NAD is also used up by DNA repair enzymes and enzymes involved in inflammation and immunity, such that chronic inflammation, or acute illness in old age, can rapidly result in depletion.
In addition to optimizing NAD+ levels, it also blocks lipolysis which is important if you are the more than 99 percent of the population that have elevated linoleic acid levels. Reducing the release of LA from your tissues will lower the amount of oxidative stress in your body.
- Helps lowers stress.
- Lowers harmful free fatty acids.
- Protects against scar formation.
- Helps brain injuries.
- Supports immune function.
- Improves mitochondrial function.
- Reduces serotonin formation and/or accelerates its elimination.
- Reduces lipolysis.
- Protects against pathogenic prostaglandins.
- Supports glucose oxidation.
- Inhibits excess nitric oxide formation.
The best way to supplement niacinamide is by taking a very low dose of 50 mg three times a day. This is an order of magnitude less expensive than taking NAD precursors like nicotinamide riboside or nicotinamide mononucleotide to increase NAD+ levels.
Please do NOT take high doses like 500 mg or even 1,000 mg, because taking more is not better and will be highly counterproductive as higher doses will impair your sirtuin longevity proteins.
4. B Complex
Vitamin B complex is important for your health because it’s involved in a wide range of bodily functions and processes including cell health and the growth of red blood cells, energy levels, eyesight, brain function, digestion and appetite, proper nerve function, hormones and cholesterol production, and cardiovascular health.B vitamins have a direct impact on your energy levels, brain function, and cell metabolism. Vitamin B complex helps support or promote cell health, growth of red blood cells, energy levels, eyesight, brain function, digestion, appetite, proper nerve function, and cardiovascular health and may help prevent infections.
5. Magnesium
Magnesium is necessary for the healthy functioning of most cells, especially your heart, kidneys, and muscles. It’s involved in the functioning of more than 300 enzymes,[8] and low levels of magnesium impede cellular metabolic function and deteriorate mitochondrial function.Magnesium is also required for the activation of vitamin D, and deficiency may hamper your ability to convert vitamin D from sun exposure and/or oral supplementation. Unfortunately, deficiency is common and rarely diagnosed.[9]
6. Vitamin E
Vitamin E is a fat-soluble antioxidant that I believe is important for nearly everyone to take. Why? Because it limits the production of very dangerous free radicals from the metabolism of the omega-6 fat, linoleic acid, which virtually everyone reading this has too much of. It does this by inhibiting lipolysis, or the release of the stored LA in your tissues.While exercise and fasting are wonderful tools to improve your health, the downside is that virtually everyone has too much LA in their tissues and both of these strategies will increase lipolysis of LA stored in your tissue and produce loads of free radicals and oxidative stress.
Vitamin E not only can prevent oxidative stress from too much LA, but it may also help your body convert this dangerous fat to a non-dangerous saturated fat. Bacteria in your intestine can use vitamin E to saturate the LA. So, vitamin E can actually transform the polyunsaturated fat rather than just protect against its aftereffects.
Vitamin E is an aromatase inhibitor, which means it blocks the enzyme that converts androgens like testosterone to estrogen, which is useful in reducing the risk for many cancers, especially breast and prostate cancers. Not only does it prevent the production of estrogen, but it also detoxifies xenoestrogens from synthetic chemicals.
Vitamin E can also remove age spots or liver spots and scars on your skin if applied topically. It does this because it is an iron chelator. Another term for liver spots is lipofuscin, which is an accumulation of oxidized fats like LA and iron.
While cosmetically unattractive, removing lipofuscin spots is key because what you see on your skin is the tip of the iceberg. They are also in your tissues and organs and will contribute to premature aging. Thankfully, taking vitamin E orally seems to help lower lipofuscin levels. Vitamin E also lowers prolactin, which helps counteract high estrogen levels which tends to increase fertility. Finally, it also blocks adrenaline and reduces cortisol and inflammation.
All of these are major reasons why I am a huge fan of vitamin E and believe most people would benefit by taking it. However, you just need to be very careful in selecting your vitamin E supplements as most on the market are counterproductive. Natural vitamin E is a family of eight different compounds: four tocopherols and four tocotrienols. If you eat certain wholesome foods, all eight of the different vitamin E compounds are naturally available.
So, please be careful and make sure to avoid all synthetic vitamin E supplements. You also want to make sure that it has no soy oil in it as soy is typically a GMO, loaded with glyphosate, and high in LA.
7. Vitamin C (Not Ascorbic Acid)
Vitamin C is a powerful antioxidant that can strengthen your body’s natural defenses. It may reduce your risk of chronic disease, including protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.Vitamin C plays an essential role in your body, particularly for skin and immune health. It also boosts collagen production and helps protect your skin from UV damage. Some research has found that supplementing with vitamin C can shorten the duration of a cold and may help prevent and treat other infections, such as tetanus and pneumonia.
There are basically two types of vitamin C: that derived from whole foods with all the vital and important micronutrients and synthetic ascorbic acid. They both are important and serve crucial biological roles.
The best of the synthetic ascorbic acid would be liposomal forms as they can more easily penetrate cell membranes, especially when needed in large doses as when treating an acute infection, sepsis, or cancer. However, it is best to avoid taking synthetic ascorbic acid daily as this can impair copper utilization by your mitochondria.
8. Probiotics
If you don’t eat fermented foods on a regular basis, a probiotic supplement can be useful for maintaining your gut health and microbial diversity. Your gut microbiome affects nearly all your physiological systems, but gut microbial diversity decreases with age.[10]For each gram-per-day increase in the average national consumption of fermented vegetables, the mortality risk for COVID-19 decreased by 35.4 percent in one study.[11] Beneficial bacteria found in fermented foods may even be effective for suppressing colon cancer,[12] while your mental health is also affected.
9. Omega-3 Fat as DHA and EPA
Omega-3 fats are important for brain health, warding off autoimmune disease[16] and decreasing mortality from cardiovascular disease, while also reducing heart attacks and coronary heart disease events.[17] An omega-3 index test is one of the most important annual health screens that everyone needs, and it’s a more important predictor of your heart disease risk than your cholesterol levels.Even research supported by the National Institutes of Health suggests an omega-3 test is a good predictor of overall health and all-cause mortality.[18][19] The ideal sources for EPA and DHA omega-3s include cold-water fatty fish, like wild-caught Alaskan salmon, sardines, herring, and anchovies. If you do not eat these fish on a regular basis, consider taking a krill oil supplement.
Fish oil is among the most popular supplements in the United States. Globally, the fish oil market was valued at $1.9 million in 2019, with estimates suggesting this will rise to $2.8 million by 2027.[20] Many of these dollars may be wasted, however, due to a chemical process that leaves many fish oil supplements lacking in actual EPA and DHA.
The issue with most fish oil supplements is the chemical process used—trans-esterification—which transforms the oil into a synthetic product that’s far removed from the oil you'd get when eating fish or a high-quality cod liver oil.
When you eat fish or a high-quality cod liver oil, the omega-3 is in a triglyceride form. However, the omega-3s in most all fish oil supplements are in an ethyl ester which is essentially a synthetic substrate, created through the micro-distillation process of crude fish oil, in which ethanol and/or industrial alcohol is added. This mix is heat distilled in a vacuum chamber, resulting in a concentrated omega-3 ethyl ester condensate.
The problem with ethyl esters is they’re the least bioavailable form of omega-3. Manufacturers could convert them back into the triglyceride form by detaching the ethyl alcohol molecule and reattaching a glycerol molecule in a process known as re-esterification,[21] but most don’t because it’s so costly.
Additionally, not only does this molecular distillation process remove vital resolvins and protectins that are important in reducing inflammation, but it also concentrates the EPA and DHA. You can tell the concentration of these two fats in any given supplement by looking at the label. In fish, the oil consists of 20 percent to 30 percent EPA and DHA, whereas purified fish oil concentrate typically contains between 60 percent and 85 percent EPA and DHA.[22]
In my view, it is best to avoid most omega-3 supplements as there are many dangers with them. Krill or a high-quality cod liver oil are some of the best choices I know of, but you must be careful here also, as most are very low quality and add synthetic vitamin A and D into the oil.
10. L-Glycine
I personally take a teaspoon (about 5 grams) of glycine twice a day, in the morning and before bed. Glycine is an amino acid and is an important methyl-group donor. Methyl groups are found in DNA, where they play a role in cellular reactions. Glycine helps protect against intracellular calcium overload and hypoxia and has anti-inflammatory effects.- Anti-excitatory.
- Anti-stress.
- Anti-inflammatory.
- Anti-serotonin.
- Anti-estrogenic.
- Improves learning and memory.
- Promotes recovery from strokes and seizures.
- Cell protective.
- Promotes wound healing.
- Inhibits tumor formation.
- Inhibits lipolysis.
11. N-acetylcysteine (NAC)
NAC, a form of the amino acid cysteine. It’s most well-known to help increase glutathione and reduce the acetaldehyde toxicity[26] that causes many hangover symptoms. Anyone who overdoses on acetaminophen (Tylenol) also receives large doses of NAC in the emergency room, as it helps prevent liver damage by increasing glutathione.- Mitochondrial dysfunction.
- Oxidative stress.
- Inflammation.
- Endothelial dysfunction.
- Insulin resistance.
- Genomic damage.
- Cognition.
- Strength.
- Gait speed.
- Exercise capacity.
- Body fat levels.
- Waist circumference.
12. Quercetin
Quercetin, an anti-oxidant flavonol found in foods such as onions, apples, plums, and green tea, is a natural anti-viral[28] that helps drive zinc into the cells to stop viral replications. It also combats inflammation and works as a natural antihistamine. A number of studies have also shown quercetin, when used early, also lowers your risk of hospitalization and death from COVID-19,[29] and improves clinical outcomes.Quercetin is one of the supplements I recommend keeping in your medicine chest for times when you feel you’re “coming down” with something, be it the common cold or influenza. This is because it helps drive zinc ions into your cells, which then serves to halt replication of the virus that you are infected with.
Plant-Based Diets Essential Supplements
If you are eating a plant-based diet or you do eat animal foods but are avoiding any organ meats, which are some of the most nutrient-dense foods that we know of, then please seriously consider adding these supplements to your regimen.13. Vitamin B12
Vitamin B12 is likely the most important nutrient that is missing from a plant-based diet and it is absolutely essential that you take it if you choose not to eat animal foods. Left undetected and unaddressed, a vitamin B12 deficiency can lead to fatigue, muscle weakness, intestinal issues, limited nerve development, mood disturbances, and much more.- Many people don’t have enough stomach acidity due to lower levels of pepsin secretion to release the vitamin B12 from dietary proteins.
- Factory-farmed meat and poultry (the most common types consumed today) contain lower levels of vitamin B12.
- Insufficient production of intrinsic factor, a special protein, required for B12 to be absorbed in your small intestine may be the result of aging or an autoimmune condition.
14. Retinol (Vitamin A)
Retinol, also known as Vitamin A, is a fat-soluble vitamin that is essential for many bodily functions, including vision, growth, cell division, reproduction, and immunity. It is not to be confused with beta-carotene. Even though many nutritional labels conflate the two, they are completely different. Since many are unable to easily convert beta-carotene to vitamin A, it is important to make sure you are getting retinol not beta-carotene.One of the most important benefits of retinol would be to help your body’s immune system and natural defense against illness and infection to work optimally. It also works synergistically with vitamin D with many similar benefits. Also, like vitamin E, retinol has anti-estrogenic properties.
15. Copper
Copper is an essential mineral that plays a vital role in many bodily functions, including the production of red blood cells, the absorption of iron, and the maintenance of nerve cells. Most importantly, it is vital to the proper functioning of your mitochondria so you can generate enough ATP [adenosine triphosphate].Copper and its master protein, ceruloplasmin, are instrumental in mitochondrial function. Ceruloplasmin is what drives the copper into the mitochondria, and each mitochondrion needs about 50,000 atoms of copper to do its work.
There are five cytochrome complexes embedded in your inner mitochondrial membranes. Their purpose is to shuttle electrons created from the food you eat that is ultimately converted to acetyl-CoA to produce ATP. If these complexes are deficient in copper, you will not be able to generate enough cellular energy.
16. Zinc
Zinc plays many roles in your body. It is required for the healthy functioning of all your cells, tissues, organs, and bones. Zinc is the second most abundant trace mineral in your body, coming in just after iron. It’s found in foods like beef, poultry, shellfish, and mushrooms.Zinc deficiency is not just an issue with vegetarians, but for those with GI and digestive disorders who can experience decreased zinc absorption. Those who eat seeds, grains, nuts, and legumes that are loaded with phytates which can bind zinc and also prevent absorption, may also be deficient. Pregnant and nursing women require higher levels of zinc and those with excessive alcohol consumption also need extra zinc to metabolize the alcohol.
Researchers have discovered hundreds of ways zinc supports health in your body, and every year, they continue to discover more. In the last decade alone, there have been tens of thousands of studies investigating the roles zinc plays in promoting good health.
Zinc provides support for immune function, healthy cell growth, respiratory health, and healthy metabolism. It also helps support brain health and healthy function of your taste, smell, and vision.
17. Vitamin K2
Vitamin K2 is needed to activate the protein osteocalcin, which is found in your bones. Without vitamin K2, this and other vitamin K2-dependent proteins remain inactivated, and cannot perform their biological functions.[30] Vitamin K2 also facilitates the transfer process of calcium from your arteries to your bone. Without it, your risk of arterial calcification increases. It does this by increasing the production of an important hormone for bone health, osteocalcin.In one study, those who consumed foods with the highest amount of vitamin K2 were less likely to experience severe calcification in their arteries or less likely to die from heart disease over a seven- to 10-year period.[31] Vitamin K2 also works in tandem with vitamin D and magnesium. As a rule, if you have osteoporosis, heart disease, or diabetes, you’re likely deficient in vitamin K2.
18. Collagen
Collagen, in addition to being rich in glycine, is well-known for its role in skin health, including helping mitigate age-related wrinkles.[32] It may also reduce joint pain and stiffness,[33] while improving glucose tolerance[34] and high blood pressure.[35]19. L-Carnosine
Carnosine is a dipeptide composed of two amino acids: beta-alanine and histidine. It’s a potent antioxidant as it binds to advanced lipoxidation end products that are the result of oxidized seed oils in your diet. The highest concentrations of carnosine are found in your muscles and brain.Bonus: Methylene Blue
While methylene blue is clearly not a vitamin or mineral and is, in fact, the oldest known modern drug, I consider it an important and, in many cases, essential supplement for most because it is the best product out there to increase mitochondrial electron transport efficiency and your production of cellular energy currency or ATP. In simpler terms, most anyone who is fatigued will benefit from using methylene blue.Additionally, it is very inexpensive if you avoid buying it in foolish ways. If you purchase 1 ounce (25 grams) of the bulk powder it will last you over three years if you take 20 mg/day, which is a solid maintenance dose, but if you are tired you can easily double or triple that.
Twenty mg is a very small amount and is about half of one-sixty-fourth teaspoon. That would be a one-one hundred twenty-eighth teaspoon, but those are not available. Just be really careful, though, as methylene blue is a dye and will stain your countertop. It’s best to measure over a stainless-steel sink. A dose of 50 mg is best taken by putting one-sixty-fourth teaspoon into an empty gel cap, as it can irritate your mouth at higher concentrations.