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“Its powerful effect is the reason why I included it in Microvit. But just because I take a supplement does in no way mean that you should as well.”

“These days i'm fond of taking what's called element, LMNT. Element is a product that essentially contains electrolytes: sodium, potassium, as well as magnesium malate.”

“I have a replacement salt that's 100% potassium chloride and to me it tastes all the same just tastes salty.”

“I ended up at Kona and had hyponatremia at the turn around a hi-v and ate some electrolyte tablets.”

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

“The first thing I drink as soon as I wake up is I drink Elements in like 16 oz of water and I just chug it down. I need to rehydrate.”

“With breakfast, I take about one gram of fish oil.”

“So, personally, I take 1 g a day. But of course, just because I take a supplement does not in any way mean that you should as well.”

“Ingesting sufficient levels of omega-3 fatty acids is going to support healthy mood and even can act as an anti-depressant. Ingesting at least 1,000 milligrams per day of the EPA form of essential fatty acid is as effective as prescription anti-depressants in relieving depression.”

“And then the last supplement I take is a longchain omega-3 pre-formed omega-3s, DHA, EPA... I just supplement with the pre-formed and play it safe.”

“I personally will be totally honest, I take a lot more than four grams for other benefits.”

“The one change I would make for Perry and postmenopause is omega-3 fatty acids. Because when we start seeing omega-3 and how it works on a cellular level to help with oxidative and inflammatory properties, peri and postmenopausal women need that boost.”

“Creatine is so important for brain health, for muscle function, for performance, for recovery, and for gut health.”

“Next up is the fourth supplement that I take. This supplement, we've been using it for decades to help with exercise performance and muscle building.”

“I've been taking creatine since my teens because I heard back then that it would help make me stronger.”

“In the morning, I take two 5 gram doses of creatine. Usually I'll take them separately, like in my coffee.”

“I love seeing all the updates in that space and brain health and all these other benefits of it.”

“Creatine helps increase strength, an effect seen even in older adults and even in individuals with muscle conditions like muscle dystrophies.”

“Personally, I prefer magnesium taurate. And in addition to magnesium, it also provides taurine, which has its own potential health benefits.”

“I personally take 3 or 400 milligrams of magnesium threonate about 30 to 60 minutes before sleep, and it helps me fall asleep.”

“In the evening, I take my magnesium.”

“It is involved in well over 600 reactions in your body from cell signaling, vascular function, ATP production, protein synthesis, neuroplasticity, learning, and memory.”

“Magnesium has a powerful impact on glucose metabolism, as it is required for insulin to bind to cells and regulate their function. It also promotes glucose transport into cells and out of circulation.”

“Magnesium is beneficial for sleep primarily because of our muscle contractions; we want to have a relaxation of everything.”

“I already take 1,000 international units as part of micro vitamin.”

“In the evening after dinner, I take my vitamin D.”

“I just take the supplement daily and I take it throughout the year. It's easy. Take it one pill a day. This is 1,000 international units.”

“I take a lot of supplements but most of them are of the kind of conventional kind, right? You know, fish oil, some D3, some zinc.”

“Vitamin D3 is really important for things like osteoporosis prevention. We see it's important for muscle and immunity also really important for brain health.”

“A final one that I thought worthy of talking about was actually a review article on human studies that found an association between low vitamin D and low HRV.”

“I already had a great diet in terms of lots of fiber, minimal saturated fat.”

“People who consume the most fiber have 15 to 30% lower mortality... less heart disease, less stroke, less type two diabetes, and less colorectal cancer.”

“I tell women protein and fiber at every eating opportunity; those are the two bedrocks to get us through perimenopause.”

“When you feed your gut fiber, there's certain bacteria that metabolize the fiber into signaling molecules that actually totally regulate your immune system.”

“Anyone that disagrees with that to me should see a neurologist because it's just so very clear that you need fiber. It's anti-cancer. It's pro-digestion.”

“Rough rule of thumb here, something in the neighborhood of 13 to 15 grams of fiber per thousand calories you ingest.”

“The second supplement that I take for performance and overall health has been shown to have important health benefits for our brain as we age.”

“In the afternoon, I take my multivitamin with my lunch.”

“There was a multivitamin with minerals. All of these were chosen because there was some evidence that these nutrients may play a role in Alzheimer's.”

“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.”

“We also see that a multivitamin is pretty much just peeing out money because it's not readily absorbed, often cheap forms because they have to work together to be in a small tablet.”

“I've really gotten back on the sulforaphane train and I take sulforaphane.”

“In my case, after researching this episode, I opted to start taking 50 milligrams of sulforaphane per day. I'm going to see how that goes.”

“Cruciferous vegetables are packed with phytonutrients such as sulforaphane. Sulforaphane is a powerful activator of an enzyme called NRF2, which is the master antioxidant switch for our body.”

“There's a compound in broccoli called sulforaphane and it's especially high in broccoli sprouts and it reduces blood sugar and hemoglobin A1C.”

“I use tretinoin 0.05% at night but not every night.”

“I do take a foundational supplement which is my source of vitamin A in addition to my food sources.”

“Systematic reviews and meta-analysis of trials in children with vitamin A report reduced all-cause mortality and improved symptoms of acute pneumonia.”

“Hypervitaminosis is actually a thing with vitamin A. The upper limit for vitamin A is 3 milligrams a day, and 4 ounces of turkey liver contains over 9 milligrams, more than three times the upper limit.”

“A is fairly common, especially with supplementation. There are very known, very quick, and very realistic problems with overconsumption of vitamin A.”

“Just because I take a supplement does not in any way mean that you should as well.”

“I take my vitamin C in the evening.”

“If they gave them vitamin C, all of those changes were reversed, even though the glucose was still cranked up.”

“Regular consumption of collagen... with a little bit of vitamin C, a couple hundred milligrams of vitamin C... seemed to improve skin appearance.”

“Vitamin C can be used as a collagen booster to help your body's own production.”

“In fact, we have seen cases of excess vitamin C and vitamin E consumption blocking things like exercise adaptation, so reducing hypertrophy and stuff like that.”

“I also wanted the correct forms of the different multivitamins and minerals. I wanted vitamin K2.”

“In the evening, I take my K2.”

“For bone health, there are some results suggesting a benefit of K2 supplementation... Post-menopausal women... sometimes in those populations, you see a lower risk of fractures.”

“I take some K2 on your recommendation and I noticed that my cardiac markers got better.”

“I'm aiming for around 15 mg of elemental zinc. And getting that much zinc from my diet is tricky, which is why I've chosen to supplement zinc.”

“I take what most people would consider very high levels of zinc and I've been doing it for a long time and I'm going to continue to do it.”

“I do the zinc lozenges by life extension... sucking on the zinc lozenges has an effect in the airways in addition to helping with the immune system.”

“Dark chocolate contains zinc, a nutrient that can restrict the absorption of heavy metals like cadmium and lead.”

“Zinc is involved in a lot of things that you would care about like protein synthesis, cell function, glucose regulation, endocrine function, immunity, wound healing, and so on and so forth.”

“You can use zinc as a collagen booster to help your body's own production, though it's not like ingesting collagen.”