In yesterday’s email, I spoke about the benefits of the benefits of copper, retinol, quercetin, B12, and NAC.

Today, I am going to cover supplements #5-10.

These are more common but most people get them wrong… especially #9.

#10 Glycine

I take glycine regularly. It’s an amino acid that helps in donating methyl groups, which are important for DNA health and gene activity. They influence everything from cell growth to repairing damaged cells.

Glycine comes with a laundry list of benefits. Here’s what it can do for you:

• Anti-excitatory/anti-stress. It can calm you down. Taking it in the evening can help you get better sleep.

• Anti-serotonin. It can help regulate your mood, decreasing mood swings.

• Protection against intracellular calcium overload and hypoxia.

• Anti-inflammatory. It can help prevent and control atherosclerosis, heart failure, angiogenesis associated with cancer or retinal disorders, and a range of inflammation-driven symptoms.

• Promotes recovery from strokes and seizures.

• Inhibits tumor formation. It is tumor-fighting and suppressing.

• Anti

• it promotes recovery from strokes and seizures;

• inhibits tumor formation, so truly tumor-fighting and suppressing;

• Anti-estrogenic. This is important because so many women are trying to solve problems that come from estrogen dominance.

• Cell-protective.

• Inhibits lipolysis, where toxins are released from fat into your blood.

• Improves learning and memory.

When and how to take it:

• Glycine can be found in collagen. Make bone broth, eat collagenous meats (oxtail and shank), or buy a clean, organic collagen powder.

• If you want to supplement, take anywhere from 3-10 grams daily. I recommend taking it in the morning and evening, with or without food.

#9 Omega 3 (DHA and EPA)

Omega-3 fats are one of the most common supplements (and for good reason). They’re essential for brain health, heart health, and warding off autoimmune disease.

There’s research by the NIH that suggests omega-3 levels are a good predictor of overall health and all-cause mortality.

The best sources of omega-3 are EPA and DHA. Cold water fatty fish is the best way to get these two compounds—wild-caught Alaskan salmon, sardines, herring, and anchovies are all great options.

If you don’t eat fish, you should supplement. However, most fish oil supplements do more harm than good.

Conventional fish oil goes through transesterification (commonly used for seed oils), where fish oil is transformed into a rancid, toxic oil. The end product is filled with chemicals and omega-3s that are poorly absorbed.

If you get a gross, fishy burp after consuming an omega-3 supplement, you can bet that you’re consuming the toxic kind.

Instead, go for krill oil (many good ones come from Norway). It’s more bioavailable and doesn’t give you fishy burps. Look for ones with the right ratios, which are 60-85% EPA and DHA.

Research shows krill oil alleviates oxidative stress and iron accumulation.

When and how to take it:

• Take krill oil in the morning with food or consume cold-water fatty fish.

#8 Probiotics

Food didn’t last for our ancestors. They didn’t have refrigerators or preservatives like we do today. So, they fermented food.

As a result, our gut expects us to give it probiotics from fermented foods. Since we don’t do this anymore, the diversity of our gut microbiome is decreasing which causes all sorts of problems.

Probiotics from fermented foods come with many benefits.

There’s a study that says for each gram per day of fermented foods that someone eats, their mortality risk from COVID decreases by 35%.

Probiotics can heal disease and improve immune function since your immune system depends on your gut.

Probiotics can also improve your mental health. The gut and brain are closely connected. When you heal your gut, you’ll heal your brain, and fermented foods are important for that.

When and how to take it:

• The best way to get probiotics is from fermented foods like kimchi and sauerkraut.

• Defend Blend contains 4 powerful pre and probiotics, and can be taken once every morning with or without food for maximum benefit.

#7 Vitamin C

Vitamin C is a powerful antioxidant that comes with many benefits.

It can help reduce chronic, cardiovascular, prenatal, and eye diseases.

It’s important for the skin because it boosts collagen production and protects your skin from UV damage.

It also potently boosts immune function—researchers have found that supplementing with vitamin C can shorten the duration of a cold and prevent infections such as tetanus or pneumonia.

There are two forms—one is derived from whole food (which is better) and then ascorbic acid. Ascorbic acid is fine as long as it’s in the liposomal form. This form penetrates the cell membrane.

For general health, try getting 80-120mg per day.

To boost immune function, you can do high doses—1,500 to 2,000 milligrams per day.

Vitamin C can be used in even larger doses (20,000-50,000mg per day) to treat things like cancer, COVID, mitochondrial dysfunction, etc. but I would not suggest you do that without the help of a clinician.

When and how to take it:

• With food during the day. Adjust your dosage based on your goals.

#6 Vitamin E

Vitamin E is a fat-soluble antioxidant that is important for everyone.

It limits the metabolism of omega-6. This is especially important today since 99% of us are overdosed with omega-6 and linoliec acid from seed oils.

It is especially important for if you regularly fast and exercise because it inhibits lipolysis.

Lipolysis is the release of linoleic acid into your tissues. When lipolysis occurs, toxins are released which causes damage. Vitamin E helps mitigate this.

It's also a potent aromatase inhibitor, meaning it blocks estrogens. It slows down the conversion of testosterone into estrogen, so you maintain a healthy pool of testosterone while having less estrogen.

This is especially important for estrogen-dominant women.

Some more benefits of Vitamin E:

• Detoxifies xenoestrogens 

• Skin health. It’s an iron chelator and can remove age spots. This is why it is so common in cosmetics.

• Brain function. There’s a famous study where Dr. Dale Bredesen was able to reverse Alzheimer’s intervention by using a cocktail containing vitamin E.

The most common form is made from GMO soy (tocopherol). Avoid this version. Instead, buy tocotrienol, which comes from palm fruit.

When and how to take it:

• With food in the evening.

I hope you enjoyed part #3.

Stay tuned for part #4, where I will cover the 5 most impactful supplements you can add to your routine.

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.20 Supplements You Should Take (Part 1)