Yesterday, I promised to share with you a list of 20 supplements that everyone can benefit from, regardless of their DNA.

Today, we'll kick off this series by discussing the last five on the list, starting with #20 and working our way down to #16.

#20 Methylene Blue

You've probably seen biohackers and influencers walking around with a blue tongue talking about methylene blue.

Methylene blue is a remarkable supplement and is one of the oldest synthetic materials ever used as medicine.

It supports increased mitochondrial electron transport efficiency and the production of ATP. Meaning, it helps your mitochondria generate energy more efficiently.

If you’re fatigued, you will feel the benefits almost immediately.

Methylene blue also scavenges free radicals, reducing oxidative stress and supporting healthy, youthful cells.

How to take it:

• Start with a dose of 20mg per day.

• It can be taken with or without food.

• The best time to take it is in the morning. Sunlight and methylene blue synergize in enhancing ATP production, so getting sunlight after taking it is beneficial.

Other notes:

• Avoid taking methylene blue if you take serotonin-raising medications.

• Quality is very important. Use pharmaceutical-grade methylene blue (such as this one), as lower-quality forms may contain heavy metals.

#19 L-Carnosine

L-carnosine is a supplement that deserves more attention. It is a dipeptide with potent antioxidant properties. The highest concentrations are found in your muscles and brain.

L-carnosine binds to lipoxidation end products, the toxic garbage produced by oxidized seed oils in your gut.

Getting enough L-carnosine can help protect your body from these harmful compounds.

If you’re vegan or vegetarian, you will have lower levels in your muscles. This is one reason why vegans end up with nutritional deficiencies that prevent them from building muscle.

Eating beef is known to efficiently raise carnosine levels in your muscle, which is why you need to be supplementing properly as a vegan or vegetarian.

When and how to take it:

• Depending on your needs, 500-1,000mg per day is a good starting point. Vegans and vegetarians may need more.

• L-carnosine should be taken with meals containing protein.

#18 Collagen

Collagen is well known for its role in skin health. It also reduces joint pain and stiffness, while improving glucose tolerance and hypertension.

Homemade bone broth or organic collagen powders are the best ways to get collagen in your diet.

I talk about the risks of dirty collagen supplements and share my bone broth recipe in this article.

When and how to take it:

• Collagen can be taken multiple times per day with food. Collagen powders work well in coffee, smoothies, and even home-baked goods.

#17 Vitamin K2

Vitamin K2 plays a critical role in heart and bone health.

It facilitates the transfer of calcium from your arteries to your bones. Without it, you risk arterial calcification, an early sign of coronary heart disease.

There’s a study that found people who consume food with high amounts of K2 were less likely to experience calcification in their arteries or die from heart disease over a seven to ten-year period.

K2 also activates proteins that maintain strong, healthy bones. Even if you’re getting enough calcium, your bones will not be as strong as they could be without adequate vitamin K2.

K2 works synergistically with vitamin D and magnesium. These three nutrients form a powerful triangle that supports optimal health.

If you’re dealing with osteoporosis, heart disease, or diabetes, there’s a good chance you’re deficient in K2.

When and how to take it:

• Take daily with vitamin D and magnesium for optimal results. Morning and evening both work.

• Consume vitamin K2-rich foods such as natto, cheese, egg yolks, and meat.

#16 Zinc

Zinc is the second most abundant trace mineral in your body. It is essential for the healthy functioning of your cells, tissues, organs, and bones.

You can find zinc in foods like beef, poultry, shellfish (especially oysters), and mushrooms.

GI tract issues and phytate-containing foods (seeds, grains, nuts, and legumes) can inhibit zinc absorption. If you’re deficient, focus on fixing your gut and avoiding these foods.

Zinc is essential for pregnant and nursing women to support the growth and development of their babies.

Those who regularly consume alcohol also need extra zinc to help metabolize the alcohol and minimize its damaging effects on the body.

In the last decade alone, tens of thousands of studies have investigated the role zinc plays in promoting good health.

Zinc provides support for immune function, healthy cell growth, respiratory health, and your metabolism. It also supports brain health, and the function of your taste, smell, and vision.

When and how to take it:

• The amount of zinc you need depends on your genetics. Some people may need as little as 5mg per day, while others may require up to 15mg.

• Zinc is best absorbed when taken with food, particularly meals that contain protein.

Stay tuned for tomorrow's email, where we'll cover supplements #15-11. As we move up the list, the supplements become increasingly beneficial for overall health and well-being.

See you tomorrow,

Kashif Khan

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. Information on this site is provided for informational purposes only. It is not meant to substitute for medical advice from your physician or other medical professional. You should not use the information contained herein for diagnosing or treating a health problem or disease, or prescribing any medication. If you have or suspect that you have a medical problem, promptly contact your regular health care provider.