Big Supplement List
(Nutrients)
Nutrients must be in balance — with each other — to minimize inflammation.
https://pubmed.ncbi.nlm.nih.gov/32163821/“The metabolism of macro- and micronutrients is a complex and highly regulated biological process.
An imbalance in the metabolites and their signaling networks can lead to nonresolving inflammation and consequently to the development of chronic inflammatory-associated diseases. “
We see, here, that “nutrient imbalance can cause inflammation-related diseases.”
But chronic inflammation can also impair nutrient absorbtion.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2835780/“Intestinal inflammation is often associated with altered malabsorption of fluids, electrolytes and nutrients.”
While causing your body to use up energy too quickly ongoing inflammation also prevents replenishment with nutrients.
Thus, chronic inflammation very often leads directly to nutrient depletion.
But once nutrients are depleted, this causes more inflammation.
It’s a pernicious cycle that keeps nutrients imbalanced — and inflammation high.
Should We Take Nutritional Supplements?
Proceed wisely: Always keep balance in mind.
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*TRAVIS’s RATING*
= My Personal Rating, based on personal experiences working with hundreds of clients over the years. The Rating averages both the general nutrient & the particular product quality.
Multi-vitamins
A superior, safe multivitamin smooths out nutrient imbalances and deficiencies — instead of creating new imbalances.
Balanced Multivitamin
The most safe & effective multivitamin I’ve found with my clients — and myself — is the Naturelo. This collection of multi’s is excellent to promote balance. Description for this block. Use this space for describing your block. Any text will do. Description for this block. You can use this space for describing your block.
NATURELO One Daily (iherb)
(Travis’ Rating): 9.8/10
Each Naturelo multivitamin is good, but I recommend the “One Daily.”
Vitamin C
Vitamin C supplementation is wise for most people due to its immune properties and importance for digesting carbohydrates.
In the depleted body, Vitamin C can deplete sodium, Zinc and copper.
Food-Based Vitamin C
It is not essential to take food-based Vitamin C, as is popularly argued. However, this is a fantastic product, combining two forms of Vitamin C: ascorbic acid and food-based. I’ve had great results with this one.
Liposomal Vitamin C
This Vitamin C is both water- and fat-soluble– meaning it seems to absorb better and remain with the body a bit longer than typical water-soluble forms. Not a true liposomal product, but does behave very similarly… or even better. During my recovery, this form seemed more powerful than both typical ascorbic acid and true liposomal C — it seemed to improve brain fog and energy levels.
SOLARAY Liposomal Vitamin C (iherb)
(Travis’ Rating): 9.6/10
Fat-Solubles
(D A K E)
Vitamin D
Low Vitamin D causes all sorts of metabolic, digestive, mood, hormonal, and sleep problems. Do not allow Vitamin D deficiency to derail your health. However, oversupplementation is also extremely easy to achieve over time. Know what you’re doing when you supplement this. Vitamin D depletes magnesium, Vitamin A, and sometimes calcium.
Vitamin D Supplements
Thorne Vitamin D3 — 5000IU / 10000IU (iherb)
Doctor’s Best (iherb) — 1000IU / 2000IU / 5000IU
NOW Foods (iherb) — 2000IU / 5000IU / 10000IU
(Travis’ Rating: 4/10
Sunlight for Vitamin D (UV Index 4+)
(Travis’ Rating): 10/10
UV light degrades Vitamin A in the body. Vitamin D depletes Vitamin A. Don’t ever allow yourself to sunburn.
UV Bulbs for Vitamin D
(Travis’ Rating): 6/10
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Light must contain UVB spectrum to produce Vitamin D.
A high UVA-to-UVB ratio mimics sunlight, and prevents too-high Vitamin D production.
Vitamin A
Low Vitamin A can cause debilitating insomnia, digestive issues, hormonal imbalances, and skin problems.
Vitamin A depletes Vitamin D and zinc, and slightly boosts iron levels. Vitamin A is a powerful antioxidant, protecting polyunsaturated fats from harmful oxidation.
Pure Encapsulations (amazon) — 10000IU
(Travis’ Rating): 10/10
Carlson Labs (iherb) — 10000IU
(Travis’ Rating): 10/10
Bluebonnet Nutrition (iherb) — 10000IU
(Travis’ Rating): 10/10
I love all of these. Natural food sourced, the Vitamin A is extracted from cod liver oil.
Vitamin K
There are two forms of Vitamin K.
K1 supports clotting, while K2 supports hormonal balance and keeps excess calcium out of blood.
K1 is found in leafy greens, K2 is largely absent from the diet, save for fermented foods. Vitamin K2 generally opposes Vitamin D levels.
DOCTOR’S BEST K2 (iherb)
(Travis’ Rating) = 10/10
Life Extension K2 (Low Dose) (iherb)
(Travis’ Rating) = 10/10
Life Extension Super K (K1 + K2, higher doses) (iherb)
(Travis’ Rating) = 10/10
Jarrow MK-7 (iherb)
(Take 2-3x/week for maintenance)
(Travis’ Rating) = 10/10
CALIFORNIA GOLD Full Spectrum K2 (iherb)
(Travis’ Rating) = 4/10
Thorne K2 Liquid Drops (iherb)
(For maintenance, consider 2-3 drops, 1-2x/week)*
(Travis’ Rating) = 9/10
*A maintenance-dose is less likely to create imbalances.
Vitamin E
Vitamin E is a hormonal powerhouse, while protecting polyunsaturated fats from harmful oxidation. Too much Vitamin E causes insomnia and other problems.
*I love this Vitamin E.
Minerals
1st Tier Minerals
Sodium – Potassium – Calcium – Magnesium
The first four minerals are essential nearly-daily for optimal health. You might need a lot of one, or none of it. The only true way to know is to try: Take some, observe symptoms.
Sodium
Sodium is easily retained the body, except for in extreme cases of hypothyroidism and sick building syndrome, which seem to cause the body to waste sodium. Many of these folks require large amounts of sodium until their inflammation and root causes are addressed.
Sodium is balanced by its partner, potassium.
REAL SALT (amazon)
(Travis’ Rating) = 9/10
DIAMOND CRYSTAL Coarse Kosher Salt (amazon)
(Travis’ Rating) = 8/10
Potassium
The general public tends to be very deficient in potassium — causing bloating, insomnia, tight and sore muscles, and fatigue. Potassium is the partner of sodium, and there balances/opposes/depletes sodium.
SOLIMO Potassium Gluconate — Pills (amazon)
(Travis’ Rating) = 8/10
NOW Potassium Gluconate — Powder (iherb)
(Travis’ Rating) = 10/10
Calcium
Most forms of calcium are not very absorbable. MCHA is.
PURE ENCAPSULATIONS Calcium MCHA (amazon)*
(Travis’ Rating) = 10.10
cheaper option:
SOURCE NATURALS Calcium MCHA (iHerb)
(Travis’ Rating) = 9.5/10
Magnesium
Essential for virtually every biological function. When deficient can cause insomnia, fatigue, tight muscles. Will deplete Vitamin D and calcium.
DOCTOR’S BEST Chelated Magnesium (iHerb)
- This form is a blend of magnesium glycinate and lysinate, providing the benefits of both glycine and lysine (anti-viral).
(Travis’ Rating) = 10/10
PURE ENCAPSULATIONS Magnesium Glycinate (amazon)
- Glycinate is a much-needed, almost always deficient, building block amino acid. It makes for an excellent chelator for minerals.
(Travis’ Rating) = 10/10
DOCTOR’S BEST Magnesium L-Threonate (iHerb)
(Travis’ Rating) = 9.5/10
DOUBLEWOOD Magnesium L-Threonate (amazon)
(Travis’ Rating) = 9.5/10
2nd Tier Minerals
Zinc – Copper – Iodine – Selenium
These are required in much lower amounts than the 1st tier.
Yet the 2nd Tier can be essential for recovering lost immunity, metabolic energy, sleep, and digestive health. You might need one of these more than the others for some time.
Zinc
Incredibly pro-immunity and anti-pathogen. Supports testosterone. Dramatically depletes copper, iron, Vit A, and Vit D.
SOLGAR Zinc Picolinate 22mg (iHerb)
(Travis’ Rating) = 9.5/10
PURE ENCAPSULATIONS Zinc Picolinate 15mg (iHerb)
(Travis’ Rating) = 10/10
Copper
Powerfully anti-microbial, boosts iron levels and Vitamin A levels. Depletes copper.
NATURE’S WAY Chlorofresh 90pills — (iHerb)
(Travis’ Rating) = 10/10
CHLOROXYGEN — (iHerb)
(Travis’ Rating) = 10/10
WORLD ORGANIC Chlorophyll — (iHerb)
(Travis’ Rating) = 8.5/10
Iodine
Essential for immunity and thyroid function. Is easily overdone, be especially wary of megadosing. Depletes selenium.
OREGON’S WILD HARVEST Kelp — (iHerb)
(Travis’ Rating) = 10/10
Selenium
Rarely needed in large quantities. Supports glutathione levels. Depletes iodine. Is easily overdone — foul body odor is symptom of overdose.
NATURE’S WAY Selenomethionine (iHerb)
(Travis’ Rating) = 9/10
SOLARAY Selenomethionine (iHerb)
(Travis’ Rating) = 8/10
3rd Tier Minerals
Sulfur – Molybdenum – Iron – Manganese
Third Tier minerals are needed in very small quantities.
Be extremely careful, here.
Sulfur
Very antimicrobial. Many people struggle to tolerate and balance their sulfur. Is very easily overdone via supplementation, be wary of overhyped products/recommendations.
NATURAL FACTORS MSM Joint Formula (iHerb)
(Travis’ Rating) = 4/10
Molybdenum
Balances and depletes sulfur. Only needed in tiny amounts. Should not be supplemented in large amounts daily. Will generally deplete all minerals. May be required more frequently to reduce high sulfur levels.
THORNE Molybdenum Glycinate
(Travis’ Rating) = 10/10
B-Vitamins
The B-vitamins unlock your energy production, and are necessary to restore gut function.
I no longer consider the activated forms of B-vitamins to be wise for most people, because they are too intensely absorbed and create imbalances far too easily. Instead, the basic forms of B-vitamins are sufficient for nearly all situations.
B-Complex
This is a fantastic, low-to-medium dose of all B’s, though the extra-sensitive folks may still struggle to tolerate it. I take this about 2-3x/week.
THOMPSON B-Complex (iherb)
(Travis’ Rating) = 8.5/10
B1 (thiamin)
Perhaps the most important B-vitamin. Deficient in many diets and foods. Thiamin Hcl is the superior form for most everyone. Other fat-soluble forms (TTFD and benfotiamine) are too intense and can be harmful. High B1 (thiamin) intake can deplete all other B-vitamins, especially B2.
NOW B1 (Thiamin HCl) — 100mg (amazon)
(Travis’ Rating) = 9/10
Nature’s Way (Thiamin HCl) — 100mg (amazon)
(Travis’ Rating) = 9/10
(Any TTFD or Allithiamine product = unsafe for most)
(Travis’ Rating) = 1/10
B2 (riboflavin)
Essential for energy production. Can deplete B1, especially.
Nature’s Way B2 (Riboflavin) — (iHerb)
(Travis’ Rating) = 9/10
B3 (niacin)
Essential for fat metabolism, especially, and blood flow, as well as feelings of relaxation. Megadosing this is popular, but not without risk; Be safe, use smaller doses.
Source Naturals Niacinamide 100mg
(Travis’ Rating) = 7/10
B4 (choline)
Critical for liver detoxification. Even moderate doses can cause mood disruptions and irritability.
Nature’s Way Choline & Inositol 500mg/500mg (iHerb)
(Travis’ Rating) = 7/10
B5 (pantothine)
Essential for the skin’s natural barrier. Other B-vitamins — especially biotin — can deplete this, causing acne breakouts. More supplemental B5 can resolve this, along with fixing digestive issues which cause nutrient depletion.
NATURE’S WAY Pantethine 250mg (iHerb)
(Travis’ Rating) = 4/10
B6 (pyridoxine)
An essential B-vitamin for sleep and detoxification, but one that is also easily overdone. Avoid megadosing B6, even by accident: B6 is commonly sneaked into supplements containing other ingredients.
NOW B6 (Pyridoxine HCl) — (iHerb)
(Travis’ Rating) = 3/10
B7 (biotin)
Essential for hair and collagen, but can deplete all other B-vitamins, especially B5 (causing skin flare-ups, because B5 is so critical for the skin’s barrier). Do not take isolated biotin daily.
Life Extension Biotin (800mcg) (iHerb)
- Rated higher because I like the smaller dose (800mcg vs 1000mcg in the others)
(Travis’ Rating) = 9.5/10
Nature’s Way Biotin (1000mcg) (iHerb)
(Travis’ Rating) = 9.3/10
Solgar Biotin (1000mcg) (amazon)
(Travis’ Rating) = 9.3/10
B8 (inositol)
Is often taken with choline for optimal results. No longer considered a B-vitamin.
Nature’s Way Choline & Inositol 500mg/500mg (iHerb)
- same product as recommendation for B4
(Travis’ Rating) = 7/10
B9 (folate)
Essential for detoxification, fortified in store-bough foods (USA), is easily overdone, and few people require much supplementation.
Jarrow Methylfolate (iHerb)
(Travis’ Rating) = 1/10
B12 (cobalamin)
B12 is not readily absorbed in the intestine, so sublingual forms are superior. B12 depletes all other B-vitamins, and can cause acne breakouts in large doses. There is usually no need to megadose this nutrient, in fact doing so can cause problems, despite the popular trend. Can also deplete lithium.
Jarrow Methyl-B12 Lozenges (iHerb)
(Travis’ Rating) = 4/10
Protein Supplements
Protein is essential for hair/skin/nails, hormone production, sleep, detoxification, joint health, cognition, and recovery from exercise/injury.
Dairy Protein Supplements
TrueNutrition Milk Protein Concentrate
- I’ve been using this product for years. It’s the best protein powder I’ve found in terms of nutritional balance. If it were organic, it would get a 10/10 rating.
(Travis’ Rating) = 9.8/10
Total Milk Protein Concentrate (amazon)
- Quality seems lower. Taste isn’t great. Mixes poorly. TrueNutrition’s protein seems top-notch compared to this one. After ordering three times, I started to think I felt worse on this one. Switched back to TrueNutrition and definitely thought I felt better on it.
(Travis’ Rating) = 4 /10
Collagen Supplements
Vitamin Shoppe Multi-Source Collagen
- With collagen, less is more. I take about 1-3g per day.
- Multiple source protein, providing Types I, II, III, V, & X collagen. (I consider this very valuable, and I notice a difference).
(Travis’ Rating) = 9/10
Great Lakes Bovine Gelatin
- Single-source collagen protein (bovine)
(Travis’ Rating) = 5/10
Great Lakes Bovine Collagen
- Hydrolyzed gelatin — a recipe for disaster if you’re sensitive to glutamates
- Single-source protein (bovine)
(Travis’ Rating) = 3/10
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