Supplements can bridge the gap in a healthy diet, ensuring your body receives adequate vitamins, minerals, and other nutrients necessary for optimal function. Instead of relying on generic multivitamins, focus on a nutrient-dense diet and supplement specific nutrients based on individual needs and goals, in consultation with a healthcare professional.
The Problem with Generic Multivitamins
While a significant portion of the population takes multivitamins, they are not a guaranteed defense against malnutrition and disease.
- Nutrient Imbalance: Most multivitamins contain excessive amounts of certain nutrients, such as vitamin A or B6, while lacking sufficient quantities of others, like magnesium. Some manufacturers include minimal amounts of expensive nutrients simply to list them on the label. A single pill cannot contain a "complete spectrum" of nutrients. It is more effective to formulate supplements with science-backed doses of targeted ingredients.
- Inactive Ingredients and Absorption Interference: Many multivitamins contain fillers and additives that interfere with nutrient absorption. Quality supplements will cost more.
- Folic Acid Concerns: Folic acid, a synthetic form of folate found in generic multivitamins, can be problematic for individuals with the MTHFR gene mutation. These individuals may not be able to utilize folic acid, resulting in fatigue and weakness.
- Lack of Personalization: Nutritional needs vary based on biological sex, pregnancy, activity levels, age, and other factors. Most multivitamins market a single formula for all adults, which is not suitable for most individuals.
Food Synergy: The Power of Whole Foods
Whole foods behave differently than their isolated parts. Nutrients from whole foods, such as steak or broccoli, are more bioavailable than the equivalent nutrients from a pill or powder. The nutrients in food work together in a process known as food synergy, making food more powerful than the sum of its parts.
Key Supplements for the Bulletproof Diet
Vitamin D
Vitamin D acts on over 1,000 different genes and serves as a substrate for sex hormones like testosterone, human growth hormone, and estrogen. It moderates immune function, supports a healthy inflammation response, and assists in calcium metabolism and bone formation. While humans can get vitamin D from sun exposure, that alone is not enough. People with darker skin don’t convert sunlight into vitamin D as quickly as lighter-skinned people.
Vitamin K2
Most adults are deficient in vitamin K2, a fat-soluble vitamin involved in calcium metabolism. Excess calcium can be deposited in your arteries, leading to calcification and decreased vascular function. Ruminant animals like cows and sheep convert K1 into K2 in their stomachs, but humans don’t convert K1 to K2 as efficiently. There are two subsets of vitamin K2: MK-4 and MK-7.
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Vitamin A
Vitamin A is essential if you don’t eat organ meats like beef liver, kidney and heart. Plants don’t have vitamin A-they have beta-carotene. Beta-carotene is the most potent precursor to vitamin A, but its conversion to vitamin A in the body is limited by a feedback system. It is an important antioxidant in its own right and one that can only build up to toxic levels in rare circumstances. Beta-carotene helps support immune health by enhancing the function of the thymus gland.
Vitamin C
Some fruits and vegetables are high in vitamin C, but cooking and storage methods can deplete vitamin C content. Supplementation with at least 500 mg per day is optimal. Because it assists in building collagen and connective tissue, vitamin C is essential for healing. The body also needs it to manufacture glutathione, which is a very powerful antioxidant. Vitamin C strengthens the immune system, too. But because the body can’t store it, it can be hard to maintain adequate levels through diet alone.
Magnesium
Magnesium deficiency is common, as the majority of people don’t meet the recommended daily allowance (RDA). Due to soil depletion and poor farming practices, it’s almost impossible to get enough magnesium from diet alone. Magnesium provides support for your nervous system, muscles and bones by delivering highly absorbable magnesium citrate. Magnesium deficiency can cause lots of health problems, including (but not limited to) headaches, nausea, metabolic syndrome, tachycardia, and migraines.
Iodine
Iodine is crucial for proper thyroid function and metabolism. Eating grass-fed meat and wild-caught fish several times a week can be sufficient. Iodine promotes good metabolism and thyroid function; it also protects against brain damage and enhances immune function.
Krill Oil
Krill oil is a stable source of omega-3s, and is in the phospholipid form, meaning it’s easier for your brain to use. It also includes astaxanthin, a potent antioxidant. Krill oil is easier for your body to use than fish oil, but offers similar benefits.
Read also: The Truth About the Bulletproof Diet
L-Tyrosine
This amino acid boosts mood, cognition, physical and mental stress response and healthy glandular function. Your body can make L-tyrosine, but it depletes in the presence of stress. In today’s modern world, most people’s production can’t keep up. If you’re dealing with a lot of stress, tyrosine can help. Tyrosine keeps your brain performing at its best during stress and improves your focus with tasks that demand mental endurance.
Zinc and Copper
Zinc is a key mineral in the support of healthy immune function, energy production and mood. You need copper to work in conjunction with zinc, and for proper vascular and heart function. Copper intake has fallen over the last century due to modern farming and dietary practices. Suggested dose: 15mg zinc orotate and 1-2mg copper orotate per day. Copper is one of the casualties of modern farming practices; most fruits and vegetables now contain very little.
Methyl B-12 and Folate
One of the most crucial areas for B-12 is the brain. It’s necessary for maintaining the methylation reactions that help repair DNA. Methyl B-12 is methylcobalamin, a form of vitamin B-12 that’s easier for your body to assimilate. Take it with folate, a form of vitamin B9. Folate supports a healthy heart and nervous system. 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. 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. Likewise, high amounts of folate without adequate B12 can cause neurological conditions.
Selenium
Selenium has quite an impressive resume with a long list of qualifications. This heavy metal boosts immune function and protects against thyroid dysfunction, neurodegenerative disease, and cancer. It is possible to get enough selenium from wild caught fish and animal products, but most people don’t. Just make sure to get the dose right: too much is harmful.
Other Beneficial Supplements
- Collagen Peptides: The most abundant protein in your body, and the glue that holds your body together. Collagen is a necessary building block for healthy bones, joints, muscles, skin and hair.
- Turmeric Curcumin Complex: Supports the body during times of inflammation, especially after intense exercise.
- Melatonin: A natural hormone that promotes sleep.
Choosing Quality Supplements
- Sourcing and Quality: Always check the sourcing and quality of your supplement providers.
- Testing: Ensure that the listed ingredients are present and not diluted, check for harmful contaminants, and analyze the strength to ensure the supplements have the amount of active ingredients stated on the label.
The Importance of a Nutrient-Dense Diet
Supplements are intended to complement a healthy diet, not replace it. Focus on consuming whole foods, including grass-fed meat, wild-caught fish, leafy green vegetables, and colorful fruits and vegetables.
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