Dr Gundry’s Supplements List
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The 10 Best Supplements for Optimal Health: Essential for a Thriving Body and Mind
When it comes to maintaining optimal health, proper nutrition is key. Unfortunately, in today’s world, many of us are deficient in vital nutrients due to poor dietary habits, stress, and environmental factors. While whole foods should always be your primary source of nutrition, supplements can fill the gaps and ensure your body gets the support it needs to function at its best.
In this post, we’ll cover the 10 most important supplements that are crucial for boosting energy, improving mental clarity, supporting immune health, and promoting overall well-being.
1. Vitamin C: The Most Important Supplement
Why You Need It:
Vitamin C is one of the most powerful antioxidants, known for its ability to strengthen the immune system, protect cells from oxidative damage, and support collagen production for healthy skin and joints. It’s also essential for the absorption of iron, helping prevent anemia.
Benefits:
- Boosts immune system function
- Promotes healthy skin, joints, and blood vessels
- Protects against oxidative stress and supports overall cell health
Tip: To maximize absorption, take 1000 milligrams at least twice a day as it’s a water soluble vitamin so won’t last that long in the body. Or take time-released Vitamin C twice a day. I currently use Melrose Vitamin C in water twice a day.
2. Magnesium: The Relaxation Mineral
Why You Need It:
Magnesium is involved in over 300 biochemical processes in the body, including energy production,
muscle function, and nerve signaling. It helps regulate blood sugar levels and is crucial for the health of your bones and cardiovascular system. Many people are magnesium deficient, which can lead to muscle cramps, insomnia, and even anxiety.
Benefits:
- Relieves muscle cramps and supports muscle function
- Enhances sleep quality and reduces insomnia
- Helps manage stress and anxiety
Tip: Most absorbable forms of Magnesium include magnesium citrate, glycinate taurate, or aspartate. I take Magnesium & Potassium Aspartate which was recommended by Dr G.
3. B Vitamins: The Energy Boosters
Why You Need It:
B vitamins are vital for turning the food we eat into energy. They also support healthy brain function, nerve health, and the production of red blood cells. Notably, methylated forms of folate (methyl folate) and B12 are more bioavailable and effective than their non-methylated counterparts.
Benefits:
- Boosts energy levels and reduces fatigue
- Supports brain health and cognitive function
- Enhances skin health, metabolism, and mood
Tip: Consider a B50 or B100 complex supplement that includes all the essential B vitamins (B1, B2, B3, B5, B6, B7, and B12). For B12, choose a methyl B12 sublingual supplement (placed under the tongue for better absorption). His Vital Reds drink supplement also has a lot of B Vitamins.
4. Vitamin D3: The Sunshine Vitamin (Second Most Important Vitamin)
Why You Need It:
Vitamin D3 is essential for immune function, bone health, and regulating calcium absorption. It plays a significant role in maintaining a strong immune system and reducing inflammation throughout the body. Most people are deficient, especially during the colder months when sunlight exposure is limited.
Benefits:
- Enhances immune system function
- Strengthens bones and teeth
- Reduces the risk of chronic conditions like cardiovascular disease and autoimmune disorders
Tip: Dr G says he aims for 100-150 ng/dL of Vitamin D3 in his patients blood tests. According to research from the University of California San Diego, most Americans should take about 9,600 IU of Vitamin D3 per day for optimal health. I usually take 1 – 2 tablets per day of his Gundry MD Vitamin D.
5. Vitamin K2: The Complement to Vitamin D
Why You Need It:
Vitamin K2 works synergistically with Vitamin D3 to ensure proper calcium metabolism. While Vitamin D3 increases calcium absorption, Vitamin K2 directs calcium to the bones and teeth, preventing it from being deposited in the arteries and soft tissues.
Benefits:
- Supports healthy bone mineralization
- Enhances cardiovascular health by preventing arterial calcification
- Works synergistically with Vitamin D3 for optimal calcium metabolism
Tip: Aim for 100 micrograms of Vitamin K2 per day for optimal bone and heart health. See picture above of his Gundry MD Vitamin K2 which I take as well.
6. Long-Chain Omega-3 Fatty Acids (Especially DHA)
Why You Need It:
Omega-3 fatty acids, particularly DHA (docosahexaenoic acid), are essential for brain health, reducing inflammation, and supporting heart function. They’re critical for maintaining cognitive function, protecting the cardiovascular system, and improving overall brain size.
Benefits:
- Improves brain health and cognitive function
- Reduces inflammation and supports heart health
- Enhances joint health and flexibility
Tip: For optimal brain health, aim for 1000 mg of DHA per day. Fish oil is the best source, but plant-based alternatives like algae oil also provide DHA. The ones in the picture are from Costco.
These Are Extra Important Vitamins If Your Budget Allows:
7. Carbon 15 (C15): Mitochondrial Health
Why You Need It:
Carbon 15 (C15) is an essential fatty acid that is crucial for mitochondrial health. It helps with energy production at the cellular level, supporting overall vitality and endurance. You can find C15 in certain fish, such as red mullet, and in cheeses.
Benefits:
- Supports mitochondrial function and energy production
- Enhances overall vitality and endurance
- Supports brain and muscle health
Tip: If you’re looking for an extra boost, include foods rich in C15, such as certain fish and cheeses, or consider supplementation which is becoming more readily available.
8. Urolithin A: Mitochondria Maintenance
Why You Need It:
Urolithin A is a compound derived from pomegranate and other polyphenol-rich foods. It helps promote healthy mitochondria by stimulating mitophagy, a process that removes damaged mitochondria and encourages the regeneration of new, healthy ones.
Benefits:
- Supports mitochondrial health and function
- Promotes cellular energy production
- Helps fight age-related decline in mitochondrial function
Tip: Urolithin A supplements are expensive and may be beneficial for those seeking to support mitochondrial health as they age.
9. Nicotinamide Riboside (NR) / Nicotinamide Mononucleotide (NMN): Boost NAD+ Levels
Why You Need It:
Nicotinamide riboside (NR) and nicotinamide mononucleotide (NMN) are compounds that help boost levels of NAD+ (nicotinamide adenine dinucleotide) in the body. NAD+ is essential for cellular energy, DNA repair, and maintaining youthful metabolic function.
Benefits:
- Boosts NAD+ levels, which are vital for energy production
- Supports healthy aging and cellular repair
- Improves metabolic health and cognitive function
Tip: Consider taking NR or NMN as a supplement to promote cellular vitality and youthful energy levels.
10. Bonus Supplement: CoQ10 (Coenzyme Q10)
Why You Need It:
CoQ10 is a powerful antioxidant that plays a crucial role in energy production within cells. As we age, CoQ10 levels naturally decline, which can lead to fatigue and a slower metabolism. It’s especially beneficial for heart health and supporting energy levels.
Benefits:
- Boosts cellular energy production (ATP)
- Supports cardiovascular health
- Reduces oxidative stress and promotes healthy aging
Tip: Consider CoQ10 supplements if you’re feeling fatigued or looking for ways to enhance energy production at the cellular level.
Conclusion: Support Your Body with the Right Supplements
By incorporating these supplements into your routine, you can ensure that your body has the nutrients it needs to perform at its best. From boosting your immune system to supporting brain health and mitochondrial function, these supplements provide a comprehensive approach to maintaining health and vitality at every age.
Always consult with a healthcare provider before starting any new supplementation, especially if you’re considering adding higher-dosage supplements like Vitamin D3 or Nicotinamide Riboside (NR).
What I’ve learned over the years is your health is your greatest asset—invest in it today!