In the past three newsletters, I’ve talked about 15 powerful supplements that you should consider adding to your routine.

You can read them here if you haven’t yet.

Today, I am going to talk about the 5 heavy-hitters. #1 is probably the biggest curveball on the whole list.

#5 Magnesium

Everyone says we don’t get enough magnesium in our diets, which is completely true.

Magnesium is needed for the healthy functioning of the heart, kidneys, and muscles. It is involved in over 300 enzymatic processes in the body.

Low levels can impede your metabolism and mitochondrial function. Decreased mitochondrial function is the root cause of so much disease, aging, and cellular degradation—so you want to prevent that.

Magnesium is also required for the activation of vitamin D. 

If you’re not getting enough magnesium, you’re not getting enough vitamin D even if you’re supplementing with it.

My personal preference for magnesium is threonate. It’s the most efficient in penetrating cell membranes, including your mitochondria and blood-brain barrier.

However, other forms of magnesium such as bisglycinate (for sleep), and sulfate (for skin) are good options.

When and how to take it:

• Take magnesium without food in the evening.

#4 B-Complex

B vitamins support so many different biological functions—cell health, red blood cells, energy levels, eyesight, brain function, digestion, appetite, nerve function, hormones, cholesterol production, and cardiovascular health.

However, when we talk about B vitamins, it’s important to understand that there is a lot of genetic variation that influences how you should take it.

Unless you’ve had your DNA tested, it’s tough to figure out if you need folic or folinic acid, if you should take it under the tongue or swallow it, or which form of B12 you should take.

When and how to take it:

• You can start with an off-the-shelf B12 or B complex. However, I highly recommend getting your DNA tested before supplementation.

• B complexes are best in the morning with food.

#3 Niacinimide

People like Dr. Sinclair from Harvard say that niacinamide is something that everybody needs.

Niacinamide increases your NAD+ levels, which is one of the most important biomolecules in your body.

It's involved in the conversion of food to energy, maintaining DNA integrity, and ensuring proper cell function. Together, these functions help protect against or delay aging and virtually all chronic diseases.

In addition to optimizing NAD levels, niacinamide also blocks lipolysis, which as I mentioned yesterday is important if you have elevated linoleic acid levels (which is 99% of the population)

Other benefits include:

• Lowers stress

• Helps with brain injury

• Reduces serotonin formation/accelerate its elimination

• Increases glucose oxidation

• Lowers omega-6 levels

• Protects against scar formation

• Improves mitochondrial function

• Increases metabolism

Start with a low dose—some people say to take 1,000mg per day, but I wouldn’t start there.

Start with 150mg, split into 3 doses throughout the day. Then, work up to two, three, four hundred. I take 300-500mg per day.

When and how to take it:

• Three 50mg doses with food throughout the day. Assess your tolerance and increase if needed.

#2 Vitamin D

Vitamin D plays multiple critical roles in the body.:

• Has multiple actions on the immune system. A recent study found that vitamin D given to people cut the risk of death from COVID by 51%.

• Enhances the production of antimicrobial peptides by immune cells.

• Reduces damaging inflammatory cytokines and promotes the expression of anti-inflammatory cytokines.

• Plays a huge role in heart disease—it protects the endothelium, improves circulation, and is beneficial for blood pleasure.

• Increases mitochondrial melatonin.

• Improves mood.

Ideally, you want to get your vitamin D through sunlight first thing in the morning. When you’re taking supplements, it’s hard to get the levels you need without sun exposure.

There’s important nuance with vitamin D genetically because your body metabolizes it through three steps:

First, you convert D2 into D3.

Then, you transport it.

Finally, you bind it at the cell and utilize it.

Typically, supplements follow a one-step pathway. Vitamin D3 doesn’t and people’s needs differ greatly.

When and how to take it:

• 8,000-10,000iu daily. If you don’t know your genetics it is best to split your intake throughout the day.

• Take it alongside vitamin K2 and magnesium to mitigate arterial calcification.

• Since it is fat-soluble, eat it with fat to increase its absorption.

#1 Molecular Hydrogen

Molecular hydrogen is the ultimate antioxidant.

The coolest thing about it is that it acts as a selective antioxidant and doesn't indiscriminately suppress free radicals.

Meaning, it has the ability to detox what you actually need it to get rid of.

Some detox supplements get rid of some minerals and nutrients that you actally need. H2 has this unique, innate brilliance where it knows exactly where to go and what to do.

The H2 molecule is the smallest in the universe, which allows it to diffuse through all cell membranes, including the blood-brain barrier, subcellular compartments, and the mitochondria.

According to Tyler LeBaron PhD, it's been shown to have therapeutic benefits of more than 170 different animal disease models.

When and how to take it:

• There’s no risk of overdosing on H2, but intermittent exposure produces the best results.

Remember, as cool as these supplements sound, they will not fix an unhealthy lifestyle.

First, focus on detoxifying your environment, connecting with nature, and eating clean food.

Once you have that covered, supplements will help you optimize your health further.

If you want an all-in-one blend that contains many of the supplements that I’ve mentioned, you can check out Defend Blend here:

Until next time,

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.