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“I think virtually everyone should be taking creatine outside of people who have got severe kidney disease because creatine seems to be fantastic for not only muscle recovery but also muscle performance in combination with exercise.”

“Me personally, based on the work that I've read, I think 5 to 10 grams per day is probably plenty for most people as a prophylactic. That said, this is what I do for my athletes: seven days or so prior to a high-risk situation, a competition, we up that dose to 20 to 30 grams for those seven days.”

“I certainly feel better when I'm taking five grams of creatine monohydrate per day. I take it for the brain effects, and also because I like to think that it gives me a little bit of a DHT bump that I can actually see in my blood charts.”

“I take 5 to 10 grams of creatine per day. Most of the time I'm taking 10 grams and some days I take 15 to 20 on days that I'm traveling or don't get enough sleep. I find that doubling my dose up to about 20 grams really helps with cognitive function during lack of sleep.”

“It is extremely important to continue to ingest plenty of fluids and electrolytes. The neurons of your brain and body that control your movements, your thoughts, clarity of thinking in general, is critically dependent on the presence of adequate levels of sodium, potassium, and magnesium.”

“Potassium helps to lower our blood pressure. It balances out our sodium levels while encouraging the walls of our blood vessels to relax. Its powerful effects is one of the reasons why I include it in my microvitamin.”

“Most people on average eat around 1 to 2 grams of potassium a day where the need is probably more like 5 to 6 grams. It is a significantly underconsumed nutrient. This is why I actually like supplements or electrolytes that come with decent amounts of potassium.”

“When I sauna, when I'm physically active, I also drink electrolytes after that. You can have an electrolyte drink that replaces some of the lost sodium, magnesium, and potassium.”

“Personally, I take 1 gram a day. I think the evidence of a protective effect for heart health with omega-3 is quite compelling, but I want to stay away from higher doses that are linked to elevated risks of atrial fibrillation.”

“There are now so many data on the valuable role of these essential EPA fatty acids, thresholds being somewhere between one and two grams per day of the EPA. So much so that there are now prescription forms of EPA that doctors are starting to prescribe for people with TBI. It also functions as an antidepressant equally good in clinical trials to SSRIs once one gets over basically two grams per day of the EPA.”

“DHA is accumulated in the brain, in fact it's about 10% of your brain or so. It's critical for everything from neurological function to injury risk, metabolic rate, prevention of neurodegeneration, aging and brain health, and Alzheimer's dementia.”

“...80 to 90% of the population is deficient in omega-3. You can essentially increase someone's life expectancy by 5 years by bringing them from a low omega-3 index of 4% to a high index of 8%. Supplementing with fish oil about two grams a day will get most people from a low index to a high omega-3 index.”

“For me, I also take Micro Vitamin which is the low-dose multivitamin and mineral that I designed and personally use. I designed it to make sure that we don't mega-dose. Most multivitamins on the market mega-dose these micronutrients, which is not ideal. We want to hit our recommended daily intakes but we don't want to exceed them too much because we can cause side effects.”

“I'm taking the One multivitamin by Pure Encapsulations.”

“I take a multivitamin with my first meal of the day just to cover any basis that I might be missing out on.”

“In our experience, if homocysteine is above 9 to 10 we're looking very seriously at other things. You'd be surprised how many have an omega-3 index under 5. This is why you see in those folks a little bit of basic multivitamin and omega-3 support and all of a sudden the brain fog is gone, the decline just disappears from these people really quickly.”

“The tried and true function of nicotinamide riboside, at least something we can mostly expect if someone's going to supplement with the right dose being 500 milligrams to 1,000 milligrams, is lowering inflammation, particularly if you have a higher inflammatory status to start with.”

“There's a couple of supplements that I used to take that I don't anymore. I stopped taking basis. It had nothing to do with any kind of deleterious side effects or any new information that came out, it was more that I thought about it and thought about whether we have enough human data.”

“I do indeed take an NR supplement every day. I take 500 milligrams of NR.”

“Personally, I take 1,000 international units of vitamin D as part of MicroVitamin. That level helps me make sure I'm locking in the benefits of vitamin D without getting anywhere near the high doses that might lead to problems.”

“The sweet spot for vitamin D is between 40 to 60 nanograms per milliliter for the lowest all-cause mortality. I take 4,000 IU of vitamin D a day because that is the tolerable upper intake and it is quite safe.”

“I think most physicians would agree that supplementing with anywhere from 1,000 to 2,000 IU of vitamin D per day is probably safe for most people and will buffer that level of vitamin D in their system such that they're unlikely to be deficient.”

“If you don't have enough vitamin D, you'll get about a quarter of the calcium absorption through your gut that you would if vitamin D is sufficient. Your bone cells actually directly have vitamin D receptors on them, so there's a direct action there as well.”

“Personally, I will still be using vitamin K2 supplements. I use the MK7 version and I take around 120 micrograms every day. I do this because there is some data to suggest that it helps to strengthen the bones and it may help reduce the calcium buildup in the blood vessels around the heart.”

“I personally do take vitamin K2 and I take around 50 micrograms a day. There have been some studies showing that taking between 25 and 50 micrograms a day of vitamin K2 does decrease calcium buildup in the arteries.”

“I supplement K2, which helps with calcium metabolism.”

“I take 100 milligrams of zinc with that meal. I do that consistently.”

“I do the zinc lozenges by Life Extension. I suck on those and I'm probably taking between 80 milligrams to 100 milligrams a day, and that's only during exposure or very subtle onset of viral illness.”

“I take a supplement that's got 20 mg of zinc, but if you have a look at the elemental zinc, it's only 8.4 mg. The rest of the zinc I plan to get from my diet. The strategy is called micro-dosing — essentially making sure I'm hitting my recommended daily intake for zinc without mega-dosing.”

“Up to 25% of endurance athletes have low or insufficient zinc status. It's involved in a lot of things that you would care about like protein synthesis, cell function, glucose regulation, endocrine function, immunity, healing, and so on. So you really want to pay attention to overall zinc status.”

“Magnesium has been shown to increase the depth of sleep and has been shown to decrease the amount of time that it takes to fall asleep. Magnesium threonate seems to be the more bioavailable form of magnesium and is shuttled preferentially to the brain, which is where you want it.”

“Magnesium taurate is rapidly absorbed and it can get into the brain, so that's the form that I take. I take 125 milligrams of elemental magnesium. I do not advocate for mega dosing.”

“There are all kinds of forms like magnesium threonate, bisglycinate, and malate. Right now I don't know of any compelling evidence to suggest one of those forms is any better than another. Magnesium threonate has become more popular recently and that may turn out to be more effective, but there's just not enough data for us to have an answer at this point.”

“I do believe in probiotics. I take probiotics. But there are studies that show that if you take lots and lots of certain probiotics like lactobacillus and you really ramp up the levels, there are things like brain fog that can come from that.”

“VSL#3 is the probiotic that I take. The sachets have 450 billion, which is more than what the capsules have. 450 billion is like 10 times more than what most probiotics have.”