The only five supplements you actually need, if you've been watching my channel for any period of time, you probably noticed something. I mean, I've done 7,000 videos. And in one video, I'll be talking about vitamin D. And the next video, I'll be talking about zinc and then bile salt and then potassium and then CK and then nutritional yeast and then purified bile salts and then an upset of vinegar and a milk thistle and tutka and tocatrinals. And so if you're watching all these videos, your head's probably spinning because I'm talking about so many different supplements. And some people might be like me, a human guinea pig, that wants to test certain things out and take additional supplements. And then before you know it, you're taking a lot of supplements. And so in this video, I'm going to just take a step back and I'm going to talk about foundational supplements. I'm not going to talk about situational supplements, okay, in this video. But I am going to talk about what is unnecessary for most people with supplements. I want to just reset and just give you some really basic things on what most people need. Number one, vitamin D3 and K2. It's impossible to get your vitamin D from food. You can get it from sun if you live in certain parts of the world and you really let yourself be exposed to the sun. A lot of people don't do that. In modern society, we just don't get enough sun. And if you have darker skin, you're not going to get enough vitamin D from just a little bit of sun. If you live in the north, that's going to restrict you. If you're overweight or have insulin resistance or you're pre-diabetic or a diabetic, you're going to be low in vitamin D. The RDA, it's a bare minimum you would need just to barely get by. They're not based on creating a therapeutic effect if you're trying to correct something. And there's been a tremendous amount of research since they developed the RDA for vitamin D. It's completely ridiculous to take 600 to 800 I use a vitamin D3. You're never going to get your blood levels to the place where you need to have them. You really want your levels at the very minimum, 50 to even 80. And if you're trying to prevent or correct something, maybe a little bit higher. I keep mine between 90 and a little over 100. Why do I do that? Because I have a lot of inflammation. I have a lot of arthritis and I have to keep my levels a little higher to keep that inflammation down because vitamin D is one of the most potent anti-inflammatories. Vitamin D is one of the best things to bring up your mood. It's good for cognitive function. It's good for lower back pain, bone density, and also to decrease your risk of cancer. The amount of vitamin D that I would recommend on a daily basis just to maintain things is 10,000 IU. Again, you might say, wow, that's a lot. No, it's not. It's like probably 20 minutes in the summer sun. Now vitamin D without other things can be a problem because vitamin D is going to raise the calcium in the blood. So you do need a vitamin D with K2. Vitamin K2 prevents the calcium from building up in soft tissue. So if you're taking 10,000 IU of vitamin D3, I would recommend the ratio of 100 micrograms of vitamin K2. Number two, magnesium. If vitamin D is the most important vitamin, magnesium is the most important mineral. And magnesium is super important in allowing vitamin D to work. It's super important in making ATP that's energy. It's super important in regulating calcium. If you have too much calcium and not enough magnesium, you're going to get a tight muscle. You're going to get a cramp or a charley horse. Magnesium prevents that. Magnesium helps increase something called GABA. It helps you calm down. That's why it's good for sleep. The one that I would recommend mostly is magnesium glycinate. The absorption on magnesium glycinate is 80%. If you take magnesium oxide, you're only going to absorb 3 to 4%. There are other forms of magnesium that work. But if you're taking magnesium citrate or magnesium oxide, it tends to have a laxative effect. The RDA for magnesium is roughly between 380 and 420 milligrams. Again, those were established to prevent seizures or severe issues. And also they were developed for women that weighed 133 pounds on average and men that weighed 165 pounds. So if you're like me, I weigh 195 pounds, those RDAs just went up to 600 for me anyway. That's just the RDAs. I'm not even talking about a therapeutic effect. If you want to create a therapeutic effect, you're going to have to beef it up even more. So personally, what I do is I take about 250 milligrams of magnesium four times a day. This is just for myself. I find my sleep is really, really good. The next question is, well, I had it tested and it tested normal. Well, you can't really even test it unless you do a biopsy or a very specialized test because most of the magnesium is not in your blood. It's inside the cells. And so it's very difficult to test. Some people might say, well, we'll just do a red blood cell magnesium test. 65% of all your magnesium is working to make that ATP in the mitochondria. The energy factory of the body. Well, guess what? Red blood cells don't have ATP. So you're testing the blood where there's not a lot of magnesium. In the past, I think a lot of our magnesium came from well water and spring water. So if you have city water, you're probably not getting a lot of magnesium. Next one, electrolytes, especially potassium. You have calcium. You have magnesium. You have sodium. But potassium is the one that most people are deficient in. The RDA for potassium is 4,700 milligrams. That's just the bare amount. And most people are not even getting half of that. If the RDAs are 4,700, think about how much a therapeutic dosage would really need to be to correct different things. So what types of things could you correct if you had enough potassium? Definitely blood sugar issues and definitely blood pressure problems as well. Potassium is one of the best things to help push fluid out. It balances out sodium problems. I found for me, if I don't get enough potassium, I don't have near as much energy as I should. When I work out, I don't have that endurance. But when I have enough potassium, I can keep going. I have a lot more energy. And without potassium, the heart tends to labor and it will pound harder than it should. If you are an athlete, if you exercise a lot, the demand for potassium goes up. Why? Because you need that potassium to generate electrical impulses for your muscles. If you're getting an electrolyte with high potassium, make sure you get one that does not have maltodextrin, which is just a cheat filler. Also, if you're going on a low carb diet and you get what's called keto fatigue, it's really an electrolyte deficiency. This is why I recommend if you're doing prolonged fasting or if you're doing the ketogenic diet, definitely electrolytes with potassium are necessary. Next one is omega-3 fish oil or cod liver oil. Why do we need omega-3? And that includes something called EPA and DHA, mainly because the amount of seed oils that people consume. And that gives us way too much omega-6 fatty acids, which is pro-inflammatory. If you take a look at the ratios of normally what you should have, it should be like 2 to 1 or 1 to 1 as far as 6 to 3. But most people have like 10 to 1 or 20 to 1, really heavy on the omega-6. But EPA specifically will give you a full body anti-inflammatory effect. And DHA is a structural fat that actually helps your brain work and the retina. Whatever's on the back of the label, take maybe two times or three times or even four times, especially if you have like advanced arthritis or autoimmune issues. As far as the foods go, if you do sardines and salmon, but sardines are next level, loaded with omega-3, I think in one can, you get 900 milligrams. So definitely do more sardines. There's a common thread, right? I'm recommending more than the RDAs. I'm also mentioning it's difficult to get it from the diet. This is why they make up the foundational supplements because most people are deficient and they're having issues and they can easily get rid of so many problems if they focus down these five foundational supplements. Next one, trace minerals. Minerals needed in a lot smaller amounts, okay? We're talking about like iodine or manganese, iron or selenium or zinc. Unfortunately, the way that we farm, we only put back in three minerals, NPK, nitrogen, phosphorus and potassium. They don't put trace minerals back in the soil. So we keep farming, we keep farming and then we add this NPK to grow the grass and then the cows eat it and they're getting this empty luscious green grass. It ends up creating a deficiency in our body with trace minerals. We've really lost the microbes in the soil that mobilize the minerals. That's really where the problem is because of the glyphosate and the chemicals and all these other things. And then on top of that, we're not really fortifying those minerals either. But a lot of people are deficient in at least several trace minerals. And again, the RDAs for some of these trace minerals are too low. Personally, I will take four times the amount it's set on the bottle for trace minerals and I definitely feel much, much better when I do that. So yes, you can probably eat certain foods to satisfy you for these trace minerals like shellfish, tons of trace minerals, liver, great trace minerals, but most people don't consume a lot of those things. Selenium is highest in Brazil nuts, but a lot of people don't eat Brazil nuts. And so this is why it's so important to understand where our food comes from. Most of the food that you buy is grown hydroponically in water and also realize just don't take the bare minimum, take a little bit more because most people are deficient if you want to feel a change or you see a change in your hair and your nails and your skin and even with like zinc testosterone. So many people have a decrease of testosterone simply because they don't have enough zinc. So these are the basics. Let's keep it really simple foundational. I'm not going to get into the situational. I have 7,000 videos for that unnecessary and generic multi vitamin mineral. There are so many fillers in there. Most of the one of days are owned by big pharma or chemical companies and they don't really care about the quality. So you're getting a lot of synthetics and it's not a quality supplement that you want to put in your body. So I would never recommend a generic multi vitamin and avoid taking iron. They give you the type that your body has a difficult time absorbing and also you'll read or you'll Google like, oh, you need like 1000 milligrams of calcium every day. That's one that you don't want to do because there's studies that show that it increases risk of heart attacks, especially in women that are postmenopausal, because you're taking this calcium carbonate and without the magnesium, it can go into the cells and create a lot of problems. And one protective trace mineral that can help you against too much iron is copper. Okay. And that's why I recommend this. So as far as unnecessary, the typical generic multi iron and the calcium, if you are anemic, if you're female and you're anemic because you're menstruating too much, then consume more red meat or liver, get your iron from food and also get your calcium from dairy raw milk cheese is great yogurt or kefir. All right. I hope we cleared up some confusion on this topic. In this next video, I talk a lot more about this really important nutrient potassium. I highly recommend you get the full understanding of potassium in this video right here. Check it out.
