Basic Supplements for Almost Everyone

People once got enough nutrients from food alone. That is no longer possible for most unless they grow all their own food and maintain healthy, well nourished soil.

A lot of people want one pill that covers everything. I haven’t found a multi I’d recommend for most people, and I don’t take one myself. Oil-based vitamins (A, D, K) work better in gel caps than in a powdered tablet mix, and the minerals people actually need extra of (especially magnesium and potassium) usually need higher amounts than a multi can hold. 

Diet first

Remove all processed food. Make your own meals from whole ingredients. Especially avoid refined white carbs, processed cooking oils (seed oils), sugar, and ingredients you can’t pronounce.

Eat organic when possible. Wash produce well — I scrub with baking soda. It removes any waxy residue. Soak with colloidal silver if any microbe concerns.

Consume concentrated foods such as elixirs (click here and here for my recipes), veggie juices, sprouts, fermented foods, dark leafy greens, cruciferous veggies, pasture eggs, and organic pasture-raised animal protein and fat, nuts and seeds (these can also be fermented).

Probiotics

Fermented foods matter more than a probiotic capsule. If you do use probiotic powder, you can stretch it a long way by making fermented nut milks or similar (see my Fermented Nut Milk recipe here) — much more for the money than taking the capsules as-is.

Kefir smoothies are an easy daily way to do this, especially for kids. Blend kefir with frozen fruit, greens, then add what you’re already taking when it fits — ConcenTrace, MSM, and many other powders can go right in. Food first, then use the smoothie as a simple delivery tool.

Core supplements

Multi-minerals

We are essentially made of minerals, and most people are deficient. Start with a quality mineral base. Shilajit is my #1 choice (I only recommend one brand — see my post on how to take it). I also keep a liquid mineral like ConcenTrace on hand. Then add extras as needed: magnesium, potassium, selenium, calcium, zinc, or iodine.

Typical starting extras:

• Magnesium: 400–600 mg (up to 1,200 mg in some protocols)
• Zinc: 20–30 mg
• Selenium: 200–400 mcg
• Coral calcium: 500–1,000 mg
• Potassium: from food first (thousands of mg a day). If supplementing, stay modest — I wouldn’t go over about 1,000 mg, and often much less. I listen to Dr. Eric Berg on the potassium/kidney debate rather than pharma doctors.

Vitamin C: 2,000–5,000 mg per day. Increase to bowel tolerance when ill, every couple of hours. Powerful antioxidant. Supports collagen, immune function, adrenals, and histamine breakdown.

Vitamin D3: 5,000–10,000 IU per day (more when ill). Supports immune function, bones, muscles, mood, and inflammation. It acts like a hormone, not just a vitamin. See “The Vitamin D Hammer.” Most people don’t get enough from food.

Omega-3 (fish oil): EPA and DHA help reduce inflammation, support brain, joints, heart, eyes and mood. Higher omega-3 intake generally means a stronger anti-inflammatory effect. A good clean fish oil (tested for purity) delivers more EPA+DHA than krill oil at a much lower cost. Krill oil is in phospholipid form and contains astaxanthin, but you get less total omega-3 for the money.

Iodine: 5–10 mg per day. Essential for every cell. Low iodine levels are associated with autoimmune thyroid disease, breast cancer, thyroid cancer, goiter and fibromyalgia, as well as cysts and nodules of the breast, thyroid and ovaries. Look up the “iodine protocol,” which should include other companion supplements, selenium being most important.

MSM: 2,000–5,000 mg per day. Supports joints and connective tissue (sulfur for cartilage) and hair, reduces pain and inflammation, aids detoxification, improves skin, hair and nails, supports cell membrane fluidity, may help allergies and histamine response, and contributes to overall tissue repair. Good for pets too.

B-complex (methylated forms): Supports energy, brain function, mood and nervous system. Not required for everyone. Helpful during stress, after alcohol, or if energy/mood/focus are off. Methylated B12 and methyl folate (B9) are the forms I use. Nutritional yeast covers many B vitamins but is not a good source of B12.

Food sources:

• Liver / organ meats — the most complete
• Eggs, meat, fish, dairy — B12 plus several others
• Nutritional yeast — many B’s (not a reliable B12)
• Nuts, seeds, leafy greens — extra B1, B2, B6, folate

Start a simple journal to track what you add and how you feel. Supplements work only when taken regularly and at sufficient doses. Take responsibility for your own choices and research each item further as needed.

Kids

Minerals are for everyone — kids included. Most vitamins can come from food if they eat well. You can’t grow a healthy child on supplements and junk food. Food first (meat, eggs, dairy/kefir, fruit, veggies, nuts, seeds), then add minerals, vitamin C, and iodine. I would only use a B-complex only if they don’t eat well or need extra support (like B3 for focus). Kefir helps with B vitamins, but it won’t replace a mineral supplement. Lower doses than adults (I go by weight). See my Andrew Saul Vitamin Masterclass for Kids post.
Kid-friendly smoothie: homemade kefir, frozen banana and berries, 1–2 Tbsp nutritional yeast, a squirt of ConcenTrace, cacao powder, and 1 raw pasture egg if you use them. Add hemp seeds for extra omega-3s and a tablespoon of cacao nibs for crunch.

Seniors 

Follow the same basics. See my “Vitamin Masterclass for the Aging” post  from Andrew Saul for specific supplementing info for seniors.
Seniors smoothie: same kefir smoothie as above, plus collagen for joints and connective tissue, and lion’s mane for the brain.

This is a starting foundation, not a forever shopping list. Begin with food and minerals, add the rest as you need them, and give each change enough time to show you something. Your body does the healing — these just give it what it’s been missing.

Recommended Products:

Probiotics:
L Reuteri – Ideal for Dr. William Davis “yogurt” recipes from his “Supergut” book.
https://www.iherb.com/pr/toniiq-lactobacillus-reuteri-50-billion-cfu-60-capsules/144824?rcode=ATJ5704
iHerb: Discount Code – ATJ5704
NOW Foods, Probiotic-10 Powder™
https://www.iherb.com/pr/now-foods-probiotic-10-powder-2-oz-57-g/55590?rcode=ATJ5704

Shilajit Extract
https://siberiangreen.com/products/golden-mountains-shilajit-resin-premium-pure-authentic-siberian-altai-100g-3-53oz-measuring-spoon-exclusive-quality-certificate?sca_ref=5160192.PROwPIVbpk

MSM

HAPPY BODY ORGANIC MSM USA
https://happybodystore.com/?aff=14
HAPPY BODY ORGANIC MSM CANADA:

Shop Main Page Canada – Sept 2020

OptiMSM
iHerb Discount code – ATJ5704
https://iherb.prf.hn/l/jXON05y/

B Complex with Methyl Folate
60 capsules:
https://iherb.prf.hn/l/o3mRawA/

FISH OIL
iHERB: Discount Code – ATJ5704
Solgar
https://www.iherb.com/pr/solgar-omega-3-epa-dha-triple-strength-950-mg-50-softgels/14918?rcode=ATJ5704

iHerb:
California Gold
https://www.iherb.com/pr/california-gold-nutrition-omega-800-ultra-concentrated-omega-3-fish-oil-kd-pur-triglyceride-form-90-fish-gelatin-softgels-1-000-mg-per-softgel/85180?rcode=ATJ5704

For my complete list of recommended supplements go here:
https://docs.google.com/document/d/1n6Lm_LTMciv36IjarjuxU49sIRr45v98BXUDI1ueoDo/edit?usp=sharing

Full Disclaimer: I’m an affiliate for some of the products I recommend, which means I earn a small commission if you purchase through my links—at no extra cost to you. Every penny helps keep this group free and the truth flowing.
Thank you for your support, and you can expect my full support in return. I only share what I personally use and/or trust. If you ever have questions please ask.