Yesterday, I covered powerful nutrients including methylene blue, collagen, and vitamin K2.

You can read part #1 here if you haven’t yet.

Today, we’re diving even deeper. We’ll uncover numbers 15 through 11. Some of these supplements I take regularly, and for good reason.

#15 Copper

Copper is an essential mineral that plays a vital role in many bodily functions including the production of red blood cells, absorption of iron, and maintenance of nerve cells.

Most importantly, it is vital in helping your mitochondria produce ATP. Each mitochondrion needs 50,000 atoms of copper to do its job.

Copper works in tandem with its master protein to drive copper into mitochondrial cells, ensuring they have the tools to produce ATP.

With the switch from copper pipes to PVC in modern plumbing, we don’t get enough of this mineral in our diets.

The consequences of this include gray hair and joint pain. I have seen kids with these symptoms who experienced a complete reversal once we addressed their deficiency.

When and how to take it:

• Zinc reduces the amount of copper your body absorbs, so it is important to take them together. 1-2mg per day is a good place to start.

• Take copper with food in the morning.

#14 Retinol/Vitamin A

Retinol, the active form of vitamin A, a fat-soluble vitamin essential for vision, growth of the body, cell division, reproduction, and immunity.

Although supplement labels confuse the two, beta-carotene (inactive vitamin A) and retinol (active vitamin A) are completely different. Some people cannot convert beta-carotene into retinol efficiently, so this nuance is important to consider.

One of its most important jobs is producing hemoglobin, a protein in red blood cells responsible for transporting oxygen throughout your body. Without retinol, your body can't recycle the copper in your mitochondria, leading to inefficient energy production.

Retinol is also required in the production of progesterone and pregnenolone. These hormones help regulate the menstrual cycle, support pregnancy, and balance estrogen levels.

Retinol’s anti-estrogenic properties make it a valuable nutrient today, where so many people struggle with excess estrogen in their bodies.

When and how to take it:

• Liver, dairy, eggs, and fish are all rich in retinol. One piece of liver per week (3-6 ounces, depending on your needs) will cover your needs.

• Since retinol is a fat-soluble vitamin, consume it with fat.

#13 B12

B12 is important for so many things. If left undetected, deficiency can cause fatigue, muscle weakness, numbness/tingling, and mood disturbances.

Getting proper B12 intake is something you will feel. If you haven’t taken it before, you will immediately notice more energy, greater mental flexibility, and a sharper mind.

However, there’s a lot of nuance when it comes to supplementing B12. The right form and method of B12 supplementation depends on your genetic makeup.

Some people absorb it better sublingually, some do just fine swallowing a pill. Some people do best with methylcobalamin, while others need adenosylcobalamin.

When and how to take it:

• Adjust your B12 intake according to your genes. If you don’t know your genes, taking methylcobalamin sublingually is recommended.

• B12 can be taken in the morning, with or without food.

#12 Quercetin

Quercetin is a powerful antioxidant flavonol that is found in onions, apples, plums, and green tea.

It acts as an antiviral by driving zinc into the cell to stop viral replication. It can halt the replication of viruses like COVID.

Quercetin also acts as an antihistamine, helping to combat inflammation and allergies. If you struggle with allergies or chronic inflammation, quercetin could be your solution.

Quercetin also helps remove excess metals from your blood and increase NAD, which supports healthy aging.

I believe that quercetin should be a staple in everyone’s medicine cabinet.

The moment you feel a cold or flu coming in, reach for quercetin and zinc to give your body the support it needs to fight off the infection quickly and effectively.

When and how to take it:

• For general immune support and inflammation control, take quercetin daily with food.

• At the first sign of a viral infection, take quercetin with zinc.

#11 NAC (N-acetyl cysteine)

NAC is a staple for me—I use it for myself, my clients, and even put it in Vaxx Axe.

NAC is well known to increase glutathione and reduce toxicity. It is commonly used for hangovers and in the emergency room for acetaminophen (Tylenol) overdoses.

It prevents the liver from getting damaged and increases glutathione to help your body detox from harmful compounds.

NAC can also bind to glycine for even more benefits. In a trial with older adults where glycine and NAC were supplemented for 24 weeks, multiple health measured were improved, including:

• Mitochondrial function

• Endothelial function

• Exercise capacity and strength

• Body fat levels

• Insulin resistance and inflammation

• DNA damage

• Gait speed

• Brain-to-muscle signal

By supporting your body's natural detoxification processes, NAC and glycine can help you feel younger, stronger, and more vibrant.

When and how to take it:

• Take NAC daily in the morning with food for detox.

• Consider combining it with glycine (found in collagen) for greater benefits.

I hope you enjoyed this one. Stay tuned for tomorrow’s email, where we’ll cover supplements #10-6.

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.