Top 4 Daily Supplements EVERYONE Should be Taking | Ask Dr. Gundry

Summary

The video script emphasizes the importance of daily supplements for optimal health. It recommends three essential supplements: Vitamin D3, with a minimum of 5000 IU or 125 micrograms, for its vital role in various bodily functions; Omega-3 fatty acids, particularly DHA and EPA, crucial for brain health, suggesting a daily intake of about 1000 mg of DHA; and time-released Vitamin C, due to human inability to produce it naturally, with a personal preference of 1000 mg twice daily. The speaker also mentions the significance of B vitamins for energy, often included in their recommended supplement products.

Takeaways

• 🌞 Vitamin D3 is essential for everyone, with a suggested minimum intake of 5000 IU or 125 micrograms daily.
• 🐟 Fish oil or plant-based omega-3 supplements are crucial for brain health, with a recommended daily intake of about 1000 milligrams of DHA.
• 🍊 Time-released Vitamin C is necessary due to our inability to manufacture it, and it's important for longevity and health.
• 🧠 Higher omega-3 index, indicating higher levels of EPA and DHA in the bloodstream, is associated with a larger brain and enhanced memory centers.
• 💊 Time-released Vitamin C is preferred because it's a water-soluble vitamin that isn't stored in the body and has a short lifespan after ingestion.
• 🔋 B vitamins are often included in supplements to support energy production, and they are vital for maintaining overall health.
• 🌿 Plant-based omega-3 sources are available for those who prefer not to consume fish oil, providing the necessary DHA and EPA.
• 🧪 Studies show a correlation between higher omega-3 levels and improved brain function, particularly in the hippocampus, which is critical for memory.
• 💊 The speaker personally takes 1000 milligrams of time-released Vitamin C twice a day, emphasizing its importance.
• 📈 The speaker promotes a range of supplements designed to provide a full daily supply of B vitamins, suggesting they are a good starting point for a supplement regimen.

Q & A

What is the first supplement recommended in the script for daily intake?

The first supplement recommended is Vitamin D3, with a suggested minimum intake of 5000 International Units or 125 micrograms for the average person.

What is the significance of taking fish oil or plant omegas as per the script?

Fish oil or plant omegas are essential as they contain DHA and EPA, which are crucial for brain health. The brain is 70% fat, with half of that being DHA. Higher omega-3 index, reflecting the levels of EPA and DHA in the bloodstream, is associated with a larger brain and enhanced memory centers like the hippocampus.

How much DHA is suggested for daily intake according to the script?

The script suggests a daily intake of about a thousand milligrams of DHA.

Why is time-release Vitamin C recommended in the script?

Time-release Vitamin C is recommended because humans cannot manufacture Vitamin C and have a genetic defect that prevents this. Animals with this defect live only about half as long as those who can produce their own Vitamin C. Since Vitamin C is water-soluble and not stored in the body, it needs to be replenished regularly.

What is the personal Vitamin C intake suggested by the speaker in the script?

The speaker personally takes a thousand milligrams of Vitamin C twice a day.

What is the role of B vitamins as mentioned in the script?

B vitamins are referred to as the energy vitamins and are included in full daily supply in the speaker's stable supplements like Vital Reds, Primal Plants, Power Blues, and the new Orange drink. They are essential for energy production in the body.

What is the speaker's stance on the minimum number of supplements one should consider for their regimen?

The speaker suggests that at the very least, three supplements should be part of one's regimen: Vitamin D3, Omega-3 (fish oil or plant omegas), and time-release Vitamin C.

How does the speaker suggest one can get more information or ask further questions about supplements?

The speaker invites viewers to leave their questions in the comments section below the video and to subscribe to the channel for more content.

What is the importance of the omega-3 index according to the script?

The omega-3 index, which measures the amount of EPA and DHA in the bloodstream, is important because a higher index is linked to a larger brain size and enhanced memory centers, particularly the hippocampus.

What is the speaker's view on the necessity of supplements in general?

The speaker believes that certain supplements, such as Vitamin D3, Omega-3, and time-release Vitamin C, are essential for everyone due to their significant health benefits.

Outlines

00:00

💊 Essential Daily Supplements

The speaker emphasizes the importance of three key supplements for daily health: Vitamin D3, Omega-3 (DHA/EPA), and Time-Release Vitamin C. They recommend a minimum of 5000 IU or 125 micrograms of Vitamin D3 daily, which is crucial for overall health. For Omega-3, the speaker suggests 1000 milligrams of DHA per day, highlighting its significance for brain health, as the brain is largely composed of fat, with a substantial portion being DHA. They also mention that higher Omega-3 levels are associated with larger brain memory centers. Lastly, due to humans' inability to produce Vitamin C, the speaker advises taking time-release Vitamin C, with a personal preference of 1000 milligrams twice daily. The speaker also briefly mentions the importance of B vitamins for energy, suggesting that their supplements provide a full daily supply.

Keywords

💡Vitamin D3

Vitamin D3, also known as cholecalciferol, is a fat-soluble vitamin that plays a crucial role in calcium absorption and bone health. In the context of the video, it is suggested as an essential daily supplement for every human being, with a recommended intake of 5000 international units or 125 micrograms. The video emphasizes the importance of Vitamin D3 due to its necessity for overall health, and it is often lacking in many people's diets, especially those with limited sun exposure.

💡Fish Oil

Fish oil is a rich source of omega-3 fatty acids, specifically EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), which are essential for brain health. The video recommends fish oil or a plant-based omega equivalent as a vital supplement. It highlights that the brain is largely composed of fat, with a significant portion being DHA, and that higher omega-3 levels are associated with larger brain and hippocampus sizes, which are critical for memory.

💡Plant Omegas

Plant omegas refer to plant-based sources of omega-3 fatty acids, which are alternatives to fish oil. The video mentions that the speaker makes 'plant omegas' that contain DHA and EPA, important long-chain omegas necessary for health. These plant-based sources are an option for those who prefer not to consume fish oil or for vegetarians and vegans, emphasizing the accessibility of essential nutrients.

💡Omega-3 Index

The omega-3 index is a measure of the amount of EPA and DHA in the bloodstream, reflecting an individual's omega-3 fatty acid status. The video suggests that a higher omega-3 index correlates with a larger brain and improved memory function, particularly in the hippocampus. This index is used to advocate for the intake of omega-3 supplements to enhance cognitive health.

💡Time-Release Vitamin C

Time-release vitamin C refers to a form of vitamin C that is released gradually into the body over an extended period. The video explains that humans cannot manufacture vitamin C, unlike some animals, and that a time-release supplement is necessary due to its water-soluble nature and the body's inability to store it. The speaker personally takes 1000 milligrams twice a day to ensure a consistent supply.

💡Hippocampus

The hippocampus is a region in the brain that plays a major role in long-term memory and spatial navigation. In the video, it is mentioned in relation to the benefits of a higher omega-3 index, which is said to result in a larger hippocampus, thereby enhancing memory capabilities. This underscores the importance of proper nutrition for cognitive function.

💡B Vitamins

B vitamins are a group of eight essential vitamins that play a significant role in energy production and various metabolic processes. The video refers to them as 'energy vitamins' and suggests that they should be part of a daily supplement regimen. The speaker's supplements, like 'Vital Reds' and 'Primal Plants,' include a full daily supply of B vitamins, indicating their importance for overall health and vitality.

💡Astable Supplements

Astable supplements are not directly mentioned in the video script, but the term might refer to stable or consistent supplements that provide essential nutrients. The video discusses various supplements that include a full daily supply of B vitamins, implying that these are stable and reliable sources of necessary nutrients for daily health.

💡Vital Reds

Vital Reds is one of the supplements mentioned by the speaker, which includes a full daily supply of B vitamins. It is part of a line of supplements that aim to provide comprehensive nutritional support, highlighting the importance of a balanced and complete supplement regimen for health.

💡Primal Plants

Primal Plants is another supplement mentioned in the video, which also contains a full daily supply of B vitamins. This supplement, like others mentioned, is designed to support energy and overall health, indicating the speaker's belief in the importance of a well-rounded supplement strategy.

💡Power Blues

Power Blues is a supplement mentioned by the speaker, which includes a full daily supply of B vitamins. It is part of a range of supplements that are intended to provide a broad spectrum of nutrients, emphasizing the comprehensive approach to health and wellness advocated in the video.

Highlights

Vitamin D3 is recommended for everyone with a minimum of 5000 international units or 125 micrograms.

Fish oil or plant omegas are essential, providing DHA and EPA, which are crucial for brain health.

The brain is 70% fat, with half of that being DHA, emphasizing the importance of omega-3 fatty acids.

Higher omega-3 index correlates with a larger brain and enhanced memory centers, particularly the hippocampus.

A daily intake of about a thousand milligrams of DHA is suggested.

Time-released vitamin C is necessary as humans cannot manufacture it, unlike animals.

Vitamin C is water-soluble and not stored in the body, requiring regular supplementation.

The speaker personally takes a thousand milligrams of time-released vitamin C twice a day.

B vitamins are essential for energy and are included in the speaker's supplement products.

Vital Reds, Primal Plants, Power Blues, and the new Orange Drink all contain a full daily supply of B vitamins.

For those starting a supplement regimen, the top three recommended are Vitamin D3, Omega-3, and time-released Vitamin C.

The importance of supplementing with B vitamins for energy is highlighted.

The speaker invites viewers to leave questions in the comments for further discussion.

A reminder to subscribe to the channel for more health and supplement-related content.

Transcripts

[Music]

what are your suggested daily

supplements well don't get me started

but

what i think

every human being should be doing is

taking a vitamin d3

and kind of bare minimum for the average

person is 5000 international units

or

125 micrograms that's

without question

number two you should have a fish oil or

a fish oil equivalent

i make plant omegas

which are dha epa and dha which are the

long chain plant omegas that you need

and but you can also get them from fish

oil

these are incredibly important for your

brain

your brain is 70

fat and half of that fat is dha

and there are very very good studies

that show the higher your omega-3 index

which looks at the amount of epa and dha

in your bloodstream for the two months

prior to the test

the higher your omega-3 index the bigger

your brain is literally

and the bigger the memory centers of

your brain is

the hippocampus

so that's really important how much you

need about a thousand milligrams of dha

per day so take it accordingly

third

most of us should be on time to release

vitamin c

the reason we should be on time release

vitamin c is that none of us manufacture

vitamin c

we have a genetic defect that prevents

us from doing this

and

animals who

are given our genetic defect

and stop making vitamin c live only

about half as long

as animals that

make their own vitamin c

vitamin c doesn't last very long after

we swallow it it's a water soluble

vitamin we don't store it so you've got

to get a time release vitamin c

i personally take a thousand milligrams

twice a day

so those are my top three and we can

go crazy from there on now

but if

you're going to put just three

supplements in your regimen that's it

the b vitamins the energy vitamins it's

but no mistake that

all of my

asturable supplements like vital reds

like primal plants like power blues

like my new orange drink all have a full

daily supply of all the b vitamins so

that's a really good place to start

so if you've got any more questions of

your own feel free to leave them in the

comments below

and make sure to subscribe to this

channel so you don't miss a thing

[Music]

you