Most supplements are not scientifically proven to work and may even be harmful to your long term health. If you're looking for the maximum benefits from the least amount of supplements, here are the ones you should take.

1. Vitamin D3 + K2 | The Hormone Optimizer

• Dose: 4,000 IU daily
• Timing: Take with a meal which ideally contains healthy fats.
• Blood Test: 25-OH Vitamin D twice a year. Do not settle for "normal"; target optimal longevity levels of 50–80 ng/mL.

2. Omega-3 | The Inflammation Tamer

• Dose: 2–3g daily
• Timing: Take with a meal which ideally contains healthy fats
• Product Quality:
Look for an EPA:DHA ratio of 1.5 to 1.
Buy only brands with third-party testing for heavy metals and oxidation.
Keep refrigerated or in a cool place.
• Blood Test Marker: Omega-3 Index blood test; target: >8%

3. Creatine | The Muscle & Brain Preserver

• Dose: 5–10g daily (No cycling needed for neuroprotection and muscle retention).
• Timing: Take with a meal which ideally contains healthy fats
• Product Quality: Choose 100% purity (e.g., Creapure monohydrate) and ideally single ingredient products.
• Blood Test Marker: not needed

4. Magnesium | The Cellular Relaxer

• Dose: varies depending on your needs
• Protocol and timing:
• Magnesium Malate: take in the morning for energy.
• Magnesium Threonate: take in the morning for cognitive focus.
• Magnesium Bisglycinate: take at night for muscle relaxation and better sleep.
• Blood Test Marker: Request an RBC (Red Blood Cell) Magnesium test to measure intracellular levels. The standard serum blood panels are ineffective.

A strong foundation creates long-term resilience. Start with the basics, measure consistently, and let your labs guide every adjustment.

If you'd like personalized guidance, schedule an appointment. We can help with offer micronutrient analysis and supplement optimization

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