Supplements

"In a perfect world, no one would need supplements. But given the stress of our modern life, the poor quality of our food supply, and the high load of toxins on our brains and bodies, most of us need a basic daily supply of the raw materials for all our enzymes and biochemistry to run as designed."

Dr. Mark Hyman
Thirteen-time New York Times bestselling author

These are the supplements I recommend everyone who has allergies take every single day. They are the same ones I take.

  • Quercetin with Bromelain: 500mg Quercetin with 150mg Bromelain twice a day. These often come together in a single capsule, so I combined them here as well. They are powerful antioxidants and help a lot of folks with seasonal allergies to reduce their symptoms. Bromelain is the chemical found in pineapple you often hear mentioned for its health effects. Getting it in supplement form, rather than fruit form, gives you the health benefits without the extra sugar.
  • Grape Seed Extract: 100mg Grape Seed Extract once a day. This is a powerful anti-inflammatory.
  • Resveratrol: 100mg Resveratrol once a day. Another powerful anti-inflammatory. This is one of the chemicals found in red wine and one of the main reasons folks say “a glass of red wine is good for you.”
  • Pine Bark Extract: 100mg Pine Bark Extract once a day. Another powerful anti-inflammatory.
  • Turmeric/Curcumin: 200mg twice a day. Curcumin comes from Turmeric, so you might see them interchanged on the label. This MUST be paired with Bioperine (Black Pepper Extract - ~5 mg) or your body can’t absorb the Curcumin and the supplement is worthless to you. Most Curcumin capsules will include the Bioperine. If it doesn’t, either don’t buy it or throw it away.
  • Berberine: 250mg Berberine twice a day.
  • Copper Glycinate: 2mg twice a day. This is mostly important for folks who are dealing with a histamine intolerance. The copper helps promote DAO production to reduce histamine levels naturally. If you have eczema, skip the copper. Everyone else, it doesn’t hurt to add it into the supplementation regimen.
  • Potassium Magnesium Aspartate: 99-200mg Potassium and 300mg Magnesium Aspartate twice a day. Again, these are often combined into one supplement, so I combined them here. This is especially helpful if you are noticing cramping in your sleep. If you are starting to get excessively loose stool, cut back to once a day.
  • Fish Oil (DHA & EPA): A total of 1000mg DHA per day, which is typically going to come with about 1500mg of EPA. Split this into 2-3 serving throughout your day. You want your fish oil capsules to be “enteric coated” so you don’t get fishy-burps. I often buy a big blue bottle of the Kirkland brand off of Amazon and take 5 capsules with my first meal of the day and 4 more capsules with dinner to hit my 1000mg of DHA for the day.
  • D3: 2500 IUs of D3 twice a day. D3 is vitally important to just about every function in your body, and 80% of people living in sunny Southern California are deficient in it, so there’s a good chance you are too! If you feel like you are “coming down with something” you can temporarily increase your dose to a total of 10,000 IUs per day.
  • K2 (Menaquinone-7 A.K.A. MK7): 180mcg K2 (MK7) twice a day. This is often paired with D3, because it enhances your body’s ability to utilize the D3. It also improves your body’s ability to prioritize calcium support to your bones and increases Nitric Oxide production, which is a vasodilator and improves blood and oxygen distribution in the body. Be sure it is the Menaquinone-7 variety, as Menaquinone-4 has not been shown to create nearly as much benefit.
  • Methyl folate and Methyl B12: 500mcg Methylfolate and 500mcg Methyl B12 twice a day. These are both forms of B Vitamins and sometimes, but not always, come together. In an ideal world your gut bacteria would generate all the Methylfolate and B12 you needed, but about 50% of the population has a gene which keeps them from creating the active form of these vitamins, so we need to supplement. Methylfolate sometimes comes in capsule form, but B12 is better absorbed sublingually (below the tongue), so look for either a liquid or a tablet that is meant to dissolve under your tongue for optimal results. Note: Although rare, adding B vitamins can cause some individuals to experience excess excitability or depression. If this occurs, stop taking them immediately.
  • Glutathione: 25-50mg once a day. Glutathione supports the body’s natural detoxification processes. I’m genetically predisposed to produce less glutathione than the average person, so I actually take 200mg per day.

Ideally you take all of these supplements, but if you had to pick just three of these supplements to take, prioritize the D3, Fish Oil, and Magnesium. They will give you the most bang for your buck.

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