Please read first. This page is general education, not medical advice. Supplements can interact with prescription medication and are not appropriate for everyone - particularly if you are pregnant, have kidney or liver disease, a bleeding disorder, or take blood thinners, blood pressure medication, or diuretics. Talk to your physician before starting anything here, and ask for bloodwork rather than guessing at a deficiency. Nothing on this page is a substitute for medical care.
When looking to optimize health after nutrition, sleep, and exercise have been accounted for, here are a few additions that may help address common vitamin and mineral shortfalls.
The building blocks of all living tissue in the body. A sufficient daily intake supports building muscle, losing fat, and supplies the raw material for many biochemical reactions.
Article. A High Protein Diet Has No Harmful Effects: A One-Year Crossover Study
Article. Renal functional reserve in humans: Effect of protein intake on glomerular filtration rate
Article. Low Protein Intake: The Impact on Calcium and Bone Homeostasis in Humans
Article. Protein requirements beyond the RDA: implications for optimizing health
Fatty acids normally derived from fish sources - the body does not make these on its own. They are essential for vision, joint health, inflammation management, and lipid management.
Article. Omega-3 fatty acids and cardiovascular disease: A case for omega-3 index as a new risk factor
Huberman Lab Podcast. Dr. Rhonda Patrick: Micronutrients for Health & Longevity (fast forward to 35:08)
Article. Is docosahexaenoic acid synthesis from alpha-linolenic acid sufficient to supply the adult brain?
A steroid hormone involved in manufacturing key hormones, managing inflammatory markers, producing and maintaining bone, and immune function.
Article. Vitamin D and the brain
Article. Vitamin D and the Immune System
Huberman Lab Podcast. Dr. Rhonda Patrick: Micronutrients for Health & Longevity (fast forward to 1:17:07)
Essential in energy production, and cofactors in many metabolic reactions. Without them we cannot use energy from carbohydrate, fat, or amino acids effectively. A deficiency can also affect neurological function.
A mineral involved in repairing DNA damage, using carbohydrate effectively, and attenuating a concurrent vitamin D deficiency, with an added benefit of modulating vascular tone and heart rhythm. A large share of the population falls short, likely from a lack of green leafy vegetables in the diet.
Contributes to the formation and slowing of turnover in bone, mediating muscle contractions, and blood clotting. After roughly age 35, bone mineral dissolution begins to exceed deposition - a process associated with osteoporosis risk.
Other common shortfalls in the standard American diet include vitamin E, vitamin K, iron, and zinc. Ask if you would like the evidence on any of those.
These are commonly cited ranges for healthy adults, not prescriptions. Individual needs vary widely, and several of these have upper limits worth respecting. Confirm with your physician before starting, and ideally test rather than guess.
Protein
0.8-1.0 g per pound of bodyweight daily. Higher end when building muscle or in a calorie deficit; lower end when maintaining.
Fish oil
2-4 g of combined EPA/DHA per day. Discuss with your physician if you take blood thinners.
Vitamin D
Commonly 2,000-4,000 IU per day. Best guided by a blood test rather than assumption.
B vitamins
Prioritize food sources daily - whole grains, legumes, meat, eggs, some dairy - or a B-complex multivitamin.
Magnesium
RDA is roughly 310-420 mg per day depending on age and sex. Supplemental forms differ in absorption and bowel tolerance.
Calcium
RDA/AI is roughly 1,000-1,300 mg per day depending on age and sex. Food sources first where possible.
If you are navigating perimenopause or menopause, protein needs and bone density both shift - menopause and perimenopause training covers what changes and why.
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This material is provided for general education. It is not medical advice and is not a substitute for care from a qualified health professional. Always consult your physician before beginning any supplement regimen.