Here's a comprehensive overview of the supplements I take daily, including their benefits based on clinical research, recommended dosages, and links to reputable suppliers:
1. Multivitamin A-K
- Benefits: Multivitamins are designed to fill nutritional gaps in the diet, ensuring adequate intake of essential vitamins and minerals.
- Recommended Dosage: Typically, one tablet or capsule daily, preferably with a meal. It's essential to follow the manufacturer's guidelines or consult with a healthcare provider.
- Source: Thorne Multivitamins
2. Nutrafol
- Benefits: Nutrafol is a supplement formulated to support hair growth and reduce hair thinning by addressing underlying factors like stress, hormones, and nutrition.
- Recommended Dosage: Four capsules daily with a meal.
- Source: Nutrafol Hair Growth Supplement
3. Sulforaphane
- Benefits: Sulforaphane, a compound found in cruciferous vegetables, has antioxidant properties and may support detoxification processes and cellular health.
- Recommended Dosage: Commonly, 400-500 mg daily, but dosages can vary. Consult with a healthcare provider for personalized advice.
- Source: Sulforaphane
4. Rhodiola
- Benefits: Rhodiola rosea is an adaptogenic herb that may help reduce fatigue and support mental performance.
- Recommended Dosage: Typically, 100-200 mg taken once or twice daily.
- Source: Thorne Rhodiola
5. Vitamin D3
- Benefits: Vitamin D3 supports bone health, immune function, and may improve mood.
- Recommended Dosage: Varies based on individual needs; commonly 1,000 to 2,000 IU daily. A healthcare provider can recommend the appropriate dosage.
- Source: Thorne Vitamin D-5,000
6. Vitamin C
- Benefits: Vitamin C is an antioxidant that supports immune function, skin health, and aids in collagen synthesis.
- Recommended Dosage: 500 mg to 1,000 mg daily.
- Source: Thorne Vitamin C with Flavonoids
7. Zinc Picolinate
- Benefits: Zinc supports immune function, wound healing, and DNA synthesis. Picolinate is a highly absorbable form of zinc.
- Recommended Dosage: 30 mg daily.
- Source: Thorne Zinc Picolinate 30 mg
8. Brain Factors
- Benefits: Formulated to support cognitive function, memory, and overall brain health.
- Recommended Dosage: One capsule per day.
- Source: Thorne Brain Factors
9. Micronized Creatine Monohydrate
10. AREDS2
- Benefits: Formulated based on the Age-Related Eye Disease Study 2, this supplement supports eye health and may reduce the risk of progression in age-related macular degeneration.
- Recommended Dosage: As directed on the product label, typically two soft gels daily.
- Source: PreserVision AREDS2 Formula
11. Curcumin
- Benefits: The active compound in turmeric, curcumin has anti-inflammatory and antioxidant properties.
- Recommended Dosage: 500 mg to 1,000 mg daily, preferably with food to enhance absorption.
- Source: Thorne Curcumin Phytosome
12. Omega-3 with Coenzyme Q10
- Benefits: Supports cardiovascular health, brain function, and provides antioxidant benefits.
- Recommended Dosage: Two soft gels daily or as recommended by a healthcare provider.
- Source: Thorne Omega-3 w/CoQ10
13. ResveraCel (with Quercetin)
- Benefits: Combines nicotinamide riboside, resveratrol, quercetin, and betaine to support healthy aging, sirtuin activation, and NAD+ production.
- Recommended Dosage: Two capsules daily.
- Source: Thorne ResveraCel
14. Hormone Advantage
- Benefits: Supports hormonal balance, particularly for individuals experiencing fluctuations due to aging, stress, or metabolic conditions.
- Recommended Dosage: One capsule two times a day.
- Source: Thorne Hormone Advantage
15. Berberine
- Benefits: Supports blood sugar regulation, metabolic health, and healthy lipid levels.
- Recommended Dosage: 500 mg 2-3 times daily before meals.
- Source: Thorne Berberine
16. Melatonin
- Benefits: Supports sleep quality, circadian rhythm regulation, and antioxidant protection.
- Recommended Dosage: 5mg before bedtime as needed, can increase dose over 4-6 weeks and take up to 20mg per evening for additional antioxidant effects
- Source: Puritan's Pride Melatonin 20mg
17. Magnesium Bisglycinate
- Benefits: Supports muscle relaxation, nerve function, and cardiovascular health.
- Recommended Dosage: 200-400 mg daily.
- Source: Thorne Magnesium Bisglycinate
18. Silymarin Milk Thistle Extract
19. Psyllium Husk Powder
20. Ground Flaxseed
- Benefits: Provides omega-3 fatty acids, fiber, and supports cardiovascular health.
- Recommended Dosage: 1-2 tablespoons daily.
- Source: Spectrum Ground Flaxseed
21. Chia Seeds
- Benefits: Rich in omega-3s, fiber, and supports digestive and heart health.
- Recommended Dosage: 1-2 tablespoons daily.
- Source: Chia Seeds at local grocery store
22. BCAAs (Branched-Chain Amino Acids)
- Benefits: Supports muscle recovery, endurance, and protein synthesis.
- Recommended Dosage: 5-10 grams before or after workouts.
- Source: Thorne BCAAs
23. Matcha
- Benefits: Rich in antioxidants, supports metabolism and cognitive function.
- Recommended Dosage: 1-2 teaspoons daily.
- Source: Jade Leaf Organic Matcha
24. NAD+ IM (Intramuscular Injection)
- Benefits: Supports energy production, mitochondrial health, and anti-aging.
- Recommended Dosage: Per provider’s recommendation.
- Source: Hallandale, Belmar NAD+ Intramuscular (prescription required)
25. Glutathione IM (Intramuscular Injection)
- Benefits: Supports detoxification, immune function, and skin health.
- Recommended Dosage: Per provider’s recommendation.
- Source: Hallandale, Belmar Glutathione Intramuscular (prescription required)
