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Upgrade Your Energy, Optimize Your Supplements

There are three groups of people when it comes to supplements.

The first group are those who shun all forms of supplementation because “it isn’t

natural” or because “cavemen didn’t have supplements.” They often say, “I don’t need

supplements because I get all my nutrients from food.”

My somewhat obvious reply to that misguided belief is, “Then you must get all your

toxins from nature.”

The second group are those who think supplements can make up for a poor diet, high

stress levels, and pretty much everything else.

The final group is somewhere in between. This is where we want to be.

Supplements are a double edged sword. The wrong ones can do more damage than good,

but the right ones can massively improve your health, even if you eat a great diet. In this

article, you’re going to get an overview of the problems with generic supplements, how

to pick the right supplements, and the list of supplements almost everyone should be

taking.

Throw Away Your Multivitamins

With half of the U.S. population taking a multivitamin, many people seem to think

multivitamins are the first line of defense against malnutrition and disease. In fact, the

opposite is true. Multivitamins can actually do more harm than good. We won’t go into

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the full details here, but here are two reasons to choose targeted supplements over

multivitamins.

1. Imbalance of nutrients.

Most multivitamins have too much of some nutrients (like vitamin A or B6) and not

enough of others (like magnesium). The result is over dosing and under dosing at the

same time. In order to get enough of some vitamins and minerals, you would have to

take far more than you should of others. It is a common practice to use very small

amounts of expensive nutrients, which allows manufacturers to still list them on the label.

Average consumers don’t notice there are meaningless amounts of some nutrients, and

they only want to take one pill anyway. There is no way to fit “a complete spectrum” of

nutrients in one single pill.

2. Low quality.

Nutrients come in different forms that behave differently inside your body. Folate is an

essential B vitamin, but folic acid, the kind found in generic multivitamins, increases

your risk of cancer. This may be why many studies show no benefit to taking

multivitamins (although honestly, that’s more likely because pharmaceutical companies

funded those studies…) In fact, much of the research shows an increased risk of

mortality. This is assuming you even absorb the ingredients. Many multivitamins are

made with fillers and additives which are poorly utilized by the body – to the extent some

nursing homes call them “bedpan bullets”. Even if they have the right amount of a

nutrient on the label, very little may reach your cells.

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In the end, you get what you pay for with supplements. You can delude yourself and buy

the generic multivitamins at Costco, or you can spend a little extra and actually do

something to improve your health.

Before we get into the exact supplements you should take, here are some general criteria

for supplementation.

1. Get the majority of your nutrients from food.

2. Consume supplements in their highest performance form.

3. When in doubt – go without.

4. Recognize that some supplements can help your performance – and health – more

than food.

Get the majority of your nutrients from food.

You don’t eat nutrients – you eat food. Whole foods behave differently from their

individual parts. The nutrients from a piece of meat are more bioavailable than

consuming the equivalent nutrients from a pill. Studies have shown that grass-fed meat

boosts plasma omega-3 levels far more than what could be explained by the actual

omega-3 content of the meat. Antioxidants from food are usually beneficial, but taking

mega-doses of some synthetic antioxidants increases your risk of death. The nutrients in

food work together in a process known as food synergy. In short, this means food is

more powerful than the sum of its parts. The good news is the Bulletproof Diet is the

most nutrient packed diet in the world. If you haven’t yet, take the time to read the first

article in this series to learn more about the Bulletproof Diet.

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Consume supplements in their highest performance form.

Artificial forms of nutrients are not as effective as the real thing. When you do

supplement, you should still try to get them from whole food sources. Isolated nutrients

often compete for the same absorption pathways. For example, iron and calcium inhibit

the absorption of one another, but synthetic nutrients are often damaging. For these

reasons, nutrients should be consumed in their most natural form possible.

When in doubt – go without.

There is always a risk with supplements. Even the most natural forms can contain high

levels of heavy metals, contaminants, and byproducts from processing. Food is not

guaranteed to be free from these substances, but it’s far less likely to contain them. In

many cases, the biggest downside to taking supplements you don’t need is simply

expensive urine, but in other cases it’s better to go without than to take something you

shouldn’t have.

What Supplements You Should Take

I take over 40 pills a day, carefully selected for my own needs using testing over the last

decade. That’s why this isn’t called “the complete guide to supplementation.” This list

does not cover my recommendations for smart drugs or most brain enhancing

nutrients. Those topics will come in a later post. These are the basic supplements that

most everyone should be taking.

For each nutrient, you will get a:

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Dosage recommendation.

The correct form it should be taken in.

The time it should be taken.

A recommended brand.

I have no relation or affiliation with any of these companies. They are simply the ones I

trust with my health and use on a daily basis.

Here are the ten nutrients (almost) everyone should supplement with.

1. Vitamin D

2. Magnesium

3. Vitamin K2

4. Vitamin C

5. Iodine

6. Krill Oil

7. Vitamin A

8. Selenium

9. Copper

10. Folinic Acid with B12

Vitamin D

Vitamin D isn’t just the most important supplement – it is possibly the most important

biohack. Vitamin D acts on over 1000 different genes and serves as a substrate for sex

hormones like testosterone, human growth hormone, and estrogen. It moderates immune

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function and inflammation. It assists in calcium metabolism and bone formation. It’s no

coincidence this is one of the few vitamins humans can make on their own. Without it –

we’d be dead. It’s true that you can get adequate vitamin D from sun exposure, but for

non-nudist non-equatorial dwellers it’s not enough. If you’re getting adequate vitamin A,

it’s almost impossible to overdose on D.

Dose: 1000 IU / 25 pounds of body weight.*

Form: D3

Time Taken: Morning

Recommended Brand: Purity Products vitamin D3

*People with brown/black skin don’t convert sunlight into vitamin D as quickly as lighter

skinned people. If you’re brown skinned, a safe bet is 1500 IU / 25 pounds of body

weight, but you should always test your blood levels because individual response to

dosage varies.

Magnesium

This is almost as important as vitamin D, and almost as under appreciated. Magnesium is

used in over 300 enzymatic processes, including all of those involved in ATP

production. It’s also vital for proper transcription of DNA and RNA.

Magnesium deficiency is a serious problem. Symptoms include heart arrhythmias,

tachycardia, headaches, muscle cramps, nausea, metabolic syndrome, migraines, and

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pretty much everything else you don’t want. It’s also associated with cardiovascular

disease diabetes, asthma, anxiety disorders, and PMS.

Almost all Americans are deficient in magnesium. The majority of people don’t meet the

RDA, which is already too low. Due to soil depletion and poor farming practices, it’s

almost impossible to get enough magnesium from your diet. Without a doubt – everyone

should supplement with magnesium.

Dose: 600-800mg / day

Forms: Citrate, malate, glycinate, threonate, or orotate

Time Taken: before bedtime.

Recommended Brand: Natural Calm or VRP

Vitamin K2

Unless you grew up eating only grass-fed meat and raw milk – you’re deficient in

vitamin K2. Vitamin K2 is a fat soluble vitamin involved in calcium

metabolism. Excess calcium is deposited in arteries, leading to calcification and

decreased vascular function. This is why vitamin K2 prevents atherosclerosis and heart

attacks, and strengthens bones.

Vitamin K1 is the kind of vitamin K found in leafy vegetables, and vitamin K2 is the kind

found in grass-fed animal products. Humans don’t convert vitamin K1 into K2

efficiently. Ruminant animals like cows and sheep convert K1 into K2 in their

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stomachs. This is another reason you should eat grass-fed animals, because they can only

get K1 from grass – not grains.

There are two subsets of vitamin K2: MK-4, and MK-7. MK-4 is the kind shown to

produce the most benefit, but MK-7 is still important. You should consume a total of at

least 2,000mcg per day of K2, at least 100mcg of which should be the MK-7 form.

Dose: 2,000mcg / day (100mcg MK-7 form)

Forms: MK-4, and MK-7

Time Taken: Doesn’t really matter, but it’s best to take this with vitamin D, so morning

is best.

Recommended Brand: Life Extension

Vitamin C

This is one of the safest, most effect supplements you can take. Vitamin C is needed for

collagen and connective tissue formation. It’s used to manufacture glutathione, the most

powerful antioxidant in the body. Vitamin C can enhance immune function and help

quench free radical damage. Studies have shown you can take up to 120 grams of

vitamin C a day with no side effects (besides loose stool).

It’s hard to get enough vitamin C from food, which is why 30 percent of the population is

deficient.

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Some fruits and vegetables are high in vitamin C, but cooking and storage methods can

deplete vitamin C content. Supplementation with at least 500mg per day is optimal. You

should take a lot more if you are suffering from chronic infections or healing from injury.

Dose: 1-2 grams / day

Forms: Ascorbic acid crystals or time release capsules.

Time Taken: Morning and evening, but it’s best not to take it after a workout as isolated

antioxidants can negate the insulin sensitivity gained from exercise.

Recommended Brand: Solaray

Iodine

Iodine is crucial for proper thyroid function and metabolism. It also enhances immune

function and prevents brain damage. Iodine deficiency is widespread, so

supplementation is wise. You can get some iodine from seafood, but risk of deficiency is

still high. Iodized salt won’t get you optimal levels. The toxic limit for iodine is also

extremely high, meaning you can take a lot. A good starting point is 1mg / day from kelp

powder or as potassium iodide.

Dose: 1mg / day

Forms: Kelp powder or potassium iodide capsules

Time Taken: Doesn’t matter.

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Recommended Brand: Pure Encapsulations potassium iodide

EPA/DHA (Krill oil)

This is a tricky one. Small doses of high quality fish oil reduce inflammation, improve

brain function, and even enhance muscle growth, but poor quality or high doses can cause

more problems than they help to solve. Not all fish oil is created equal. Most of the

brands you are likely to buy at your local grocery are contaminated, oxidized, and low

potency. If you can’t find a good fish oil – you’re much better off avoiding it all

together.

That’s why I recommend krill oil over fish oil altogether. Krill is more stable and it is

phosphorylated, meaning it’s easier for your brain to use. It also comes with astaxanthin,

a potent antioxidant.

There are real benefits to taking EPA and DHA, but most of these are strongest if your

diet is deficient in omega-’3s, or too high in omega-6’s. If you’re eating a Bulletproof

Diet, this won’t be a problem. Humans only need 350mg of DHA and EPA a day to have

optimal brain function. If you’re eating grass-fed meat and wild caught fish, this is easily

obtainable. If you can’t find grass-fed meat or wild caught seafood, you should

supplement with at least 1000mg of krill oil per day.

Dose: 1000mg / day

Forms: Krill Oil

Time Taken: With meals.

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Recommended Brand: Jarrow Krill oil

In addition to these basic supplements, there are a few you should also consider taking.

Vitamin A

This is essential if you aren’t eating organ meats like beef liver, kidney, and heart (you

should). Vitamin A is an important cofactor for numerous metabolic reactions and bodily

functions. A quarter of Americans consume less than half the RDA, which is already too

low. An important thing to remember is that you can’t get vitamin A from plants. Plants

don’t have vitamin A, they have beta-carotene. Beta carotene is poorly converted into

vitamin a which is why some populations develop vitamin A deficiency despite

consuming far more than they should have required. Sorry vegetarians and vegans,

carrots don’t count.

Dose: 10,000-15,000 IU / day.

Forms: Retinol (A good source of vitamin A is cod liver oil, which also has vitamin D)

Time Taken: With meals.

Recommended Brand: Green Pasture Fermented Cod Liver Oil (Arctic Mint flavor)

Selenium

Selenium is a heavy metal with numerous beneficial effects on the body. It boosts

immune function, prevents cancer, neurodegenerative disease, and protects against

thyroid dysfunction. It is possible to get enough selenium from wild caught fish and

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animal products, but most people don’t. If you can’t find real meat, you should

supplement with 200mcg per day. Be careful, too much selenium can cause negative

health consequences. Take 200 micrograms, not milligrams.

Dose: 200mcg / day

Forms: Se Methyl Selenocysteine or selenomethionine

Time Taken: Doesn’t matter.

Recommended Brand: Life Extension

Copper

Copper is needed for proper vascular and heart function. Most of the U.S. Is woefully

deficient in copper, consuming only .8mg per day. This is worrying since less than 1mg

per day is enough to cause heart attacks. Copper intake has fallen over the last century

due to modern farming and dietary practices. Modern fruits, vegetables, and

conventional meats are low in copper, containing 75 percent less than they used to.

Luckily, beef and lamb liver have a massive amount of copper. If you’re eating at least

four ounces of beef liver per week, you can meet your copper needs. Other good sources

of copper include cocoa (dark chocolate – look for low toxin Bulletproof Chocolate

Powder), cashews, and lobster. If you aren’t eating beef or lamb liver weekly, you

should supplement with at least 1mg per day.

Dose: 1mg / day

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Forms: Capsule

Time Taken: Doesn’t matter.

Recommended Brand: Life Extension

B-12 and folinic acid

Most people are deficient in B12. B12 can protect against dementia, increase immune

function, maintain nerves, and regenerate cells. B12 lowers homocysteine and protects

against atherosclerosis. It’s necessary for maintaining methylation reactions that repair

DNA and prevent cancer. One of the most crucial areas for B12 is the brain.

Folate deficiency can also cause mental symptoms, although B12 is more likely to be a

problem. Folate and B12 are both required for mental function, and a deficiency in one

produces a deficiency in the other, but folate will not correct a B12 deficiency in the

brain. If you make the mistake of treating B12 deficiency with folate, you can get

permanent brain damage. (hear that, vegans?) Likewise, high amounts of folate without

adequate B12 can cause neurological conditions. That’s why I take them together.

Dose: >5mg of methylcobalamin or hydroxycobalamin and >800mcg of folate (5-MTHF

or folinic acid, NOT folic acid)

Forms: Capsule

Time Taken: Doesn’t matter.

Recommended Brand: varies

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Supplementation is something everyone should do, but how much depends on your diet

and other lifestyle factors. Athletes need more of some supplements than other

people. In general, you should try to get as much nutrition from food as possible. You

should consume nutrients in their most natural form. When you do supplement – you get

what you pay for. If you aren’t wiling to spend money on quality supplements – you’re

compromising your health and it will cost more in the long term.