Which Daily Supplements to Choose? Tips from the experts – 3 min read

Welcome back to the What Supp Blog, your first stop for life supplementing tips and tricks. Today’s post is going to be a short collection of tips and choices I’ve picked out regarding supplements for general health and well-being.

I’ve recorded these over the years from podcasts and books, on occasion noting the expert whose advised and on occasion not. Hopefully there might be something that is of use, if so let me know in the comments!

So first up is a few general tips on quality control. If choosing any supplemental mineral look for a chelated form as it passes the blood brain barrier (most will end with a A). On top of this, avoid buying oxide minerals (ex zinc oxide) as these are the poorest of qualities.

Many multi vitamins often get (rightly) slated due to their poor quality. If you want a good one you can trust, try the multi vitamin O.N.E by pure encapsulations.

Next up, one for my American cousins, or anyone purchasing supplements from the states. When buying supplements from the US, look if they are USP and/or NSF certified. This is for quality assurance.

Rhonda Patrick, of Joe Rogan fame, is a big proponent of Vitamin D. This is especially for those who aren’t getting much daily sunshine. She advises 4000 IUs taken with a vitamin k2 supplement as a good daily dosage. Vitamin k2 has been seen to aid in blood clotting, heart health and bone health.Elsewhere Vitamin k2 has been advised at 100 micrograms ever other day, so maybe play about with it.

Reducing inflammation, especially low level systemic inflammation is a must. Curcumin has been famed for its anti inflammatory efforts within the body, but it all comes down to how well it can actually be absorbed. Try Curcumin muriva as it’s reported to have the best bioavailability. A good brand, also via Rhonda Patrick’s advice, is Thorn.

Keeping in line with with reducing inflammation, got one for your brain. Omega 3 fatty acids are abundant in fatty fish but more palatable in supplement form. Try 2 grams a day from either herring roe or krill oil. There has been some controversy about these supplements often becoming oxidised thus negating any potential benefit. Try Nordic naturals brand.

Some of the health dangers of highly processed seed oils and how they negatively effect you when oxidised, have also been well published. Author of best sellers the salt fix and longevity solution; James DiNicolantonio, advises a dose of 5 grams of glycine & and 6 grams of spirulina. Taken before consumption this may serve to counter the affects of being exposed to them, such as at a restaurant for example.

Talking of the the all natural super supplement that is spirulina, when purchasing its best to ensure it’s been produced from Taiwan and grown outdoors. To learn more about this supplemental power house algae, read this previous post; http://whatsuppblogblog.com/2017/06/30/snack-hack-8-spirulina-the-superfood-pond-scum/

Super life author Darin Olien gave his top two supplements – coffee fruit & tumerone. Coffee fruit contains chemicals called procyanidins which are known to protect brain cells, as well as a unique profile of polyphenols that may well relate to its ability to raise Brain-derived neurotrophic factor, (BDNF) so dramatically. Tumerone is a natural compound found in turmeric and is showing pretty impressive results for its ability to aid stem cells and brain growth.

Ok, last off we have probiotics. The gut health promoting effects of these support everything from mental health to immune function. The daddy of the all? VSL number 3 probiotic, unflavoured, recommendation via Dr Rhonda Patrick again. For a little more on probiotics and prebiotics, check this short previous post; http://whatsuppblogblog.com/2017/04/27/snack-hacks-5-prebiotics-vs-probiotics/

Alrighty, hope there’s a few tips to help you on your way. Till next time.