10 BEST supplements for Every Budget | Dr. Steven Gundry

Summary

Dr. Gundry discusses his top daily supplements, highlighting the importance of vitamin C, magnesium, B vitamins, vitamin D3, and omega-3 fats. He emphasizes the need for continuous vitamin C intake, the critical role of magnesium in heart and brain health, and the benefits of B vitamins, particularly methylfolate and methyl B12. He also covers the significance of vitamin D3 for longevity, vitamin K2 for calcium distribution, and DHA for brain health. Additionally, Dr. Gundry introduces newer supplements like Carbon 15, Urolithin A, and NAD+ boosters, advocating for their potential in promoting long-term health and vitality.

Takeaways

• 🍊 Vitamin C is essential for humans as we do not manufacture it naturally and a continuous supply is crucial for health, not just a daily dose.
• 💊 Time-release vitamin C is recommended for maintaining levels over time, as opposed to regular vitamin C that is water-soluble and quickly depleted.
• 🥛 Magnesium is vital for heart, gut, and brain health, and most people are deficient in it, needing supplementation to maintain intracellular levels.
• 🛑 Milk of magnesia is a concentrated form of magnesium, highlighting its importance for bowel movements and overall health.
• 💤 Magnesium supplementation can help with sleep and mood, but individuals should find their bowel tolerance to avoid excessive doses.
• 🚰 There are various forms of magnesium supplements available, and the choice depends on individual needs and preferences.
• 🍇 Methylfolate and methyl B12 are the active forms of folic acid and B12, which are important for those with MTHFR gene mutations.
• 🌞 Vitamin D3 is a critical hormone for longevity and gut integrity, with most people being deficient and requiring higher doses than commonly recommended.
• 🦴 Vitamin K2 works alongside vitamin D to ensure calcium is directed into bones rather than blood vessels, supporting bone health.
• 🐟 Long-chain Omega-3 fats, particularly DHA, are crucial for brain health, and a daily intake of 1000mg of DHA is suggested for optimal brain function.
• 🛒 For those avoiding fish oil, algae-based sources of DHA and EPA are available, ensuring adequate intake of these essential fats.

Q & A

Why does Dr. Gundry consider vitamin C essential despite previously calling it a waste of time?

Dr. Gundry explains that humans, like guinea pigs and most great apes, lack the ability to manufacture their own vitamin C due to a 'ghost gene'. This makes a continuous supply of vitamin C crucial for health, as demonstrated by studies on genetically engineered rats.

What is the issue with taking vitamin C in a single daily dose according to the script?

Vitamin C is a water-soluble vitamin that leaves the body within three to four hours after consumption. Therefore, taking it once a day is not sufficient; a time-released form or multiple doses throughout the day are recommended.

What is the significance of magnesium for health as mentioned in the script?

Magnesium is essential for heart, gut, and brain health, as well as mood regulation. It helps control the movement and stability of cell membranes, particularly in muscles, including the heart and gut.

Why might intracellular magnesium levels be low even if blood magnesium levels appear normal?

The body maintains normal blood levels of magnesium at the expense of intracellular levels. This can lead to deficiencies that affect heart function and irritability, even if blood tests show normal levels.

How does Dr. Gundry suggest taking magnesium supplements?

Dr. Gundry suggests taking three 400-milligram magnesium supplements daily, choosing from various forms such as magnesium aspartate, citrate, or chelates. He also mentions alternatives like magnesium oil spray or Epsom salts for those sensitive to oral magnesium.

What is the difference between methylfolate and folic acid, and why is it important?

Methylfolate is the active form of folic acid. About 50% of people have mutations in their MTHFR genes that prevent them from converting folic acid to its active form, methylfolate, making it essential to take the active form as a supplement.

Why is vitamin B12 important, and how should it be taken according to the script?

Vitamin B12 is crucial for various bodily functions, but many people lack the intrinsic factor needed to absorb it from the intestines. Dr. Gundry recommends taking methyl B12 sublingually to ensure absorption.

What is the recommended daily intake of vitamin D3 according to the University of California San Diego?

The University of California San Diego suggests an average American should take 9,600 international units, or 10,000 IU, of vitamin D3 per day.

How does vitamin K2 work with vitamin D in the body?

Vitamin K2 helps vitamin D move calcium from the blood vessels into the bones, which is important for preventing conditions like coronary calcification.

What is the significance of long-chain Omega-3 fats, particularly DHA, for brain health?

Long-chain Omega-3 fats, especially DHA, are crucial for brain health. A higher Omega-3 index correlates with a larger brain size and better memory function.

What are some alternative sources of DHA for those who do not want to take fish oil?

For those avoiding fish oil, algae-based sources of DHA, EPA, and DPA are available and are important for ensuring adequate DHA intake.

What is Carbon 15 (C15), and why is it important for health?

Carbon 15 is an essential fatty acid important for mitochondrial and cell membrane health. It is difficult to obtain from the diet but is available as a supplement.

What is Urolithin A, and how does it benefit health according to the script?

Urolithin A is a postbiotic that helps keep mitochondria in good condition. Human studies have shown it can increase muscle mass by up to 20%.

Why are compounds based on vitamin B3, such as niacin, nicotinamide, nicotinamide riboside (NR), and nicotinamide mononucleotide (MNN), considered important for longevity?

These compounds have been shown to improve NAD+ levels, which are associated with longevity and overall health.