The Foundational 4 Supplements to Maximize Your Health
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Episode Summary
Dr. Kevin Schultz delves into the critical role of supplementation in achieving optimal health. Discover why supplements are essential, even with a perfect diet, and learn about the "Foundational Four" supplements that can significantly impact your health and well-being.
Dr. Schultz also discusses the importance of quality in supplements, the benefits of testing for deficiencies, and offers practical advice on how to incorporate supplements into your daily routine, even on a budget. Whether you're a supplement skeptic or a seasoned user, this episode of the Foundational Health podcast provides valuable insights to help you look better, feel better, and heal better. Tune in and make health your hobby!
Introduction to Supplementation for Optimal Health & Wellness
Welcome to the Foundational Health Podcast! I’m Dr. Kevin Schultz, and today we’re diving into the importance of supplementation, an essential part of what I call Pillar #1: Nutrition.
Supplements as Support, Not Substitutes: It’s important to note right away that the term supplement means in addition to, so supplements are meant to enhance—not replace—a nutritious diet. Supplements work alongside a healthy diet to maximize nutrition.
Are Supplements Necessary?: My response is that it depends on your health goals. Just as exercise may be necessary for building strength, supplements can support those aiming for greater health and longevity. Whether you have excellent nutrition or could use improvement, the right supplements can play a role in supporting your overall wellness.
Essential vs. Non-Essential Nutrients: There’s often confusion around "essential" vs. "non-essential" nutrients. Understanding this distinction is helpful when considering a supplementation plan:
Essential Nutrients: The body can’t produce these; they must come from diet or supplements.
Non-Essential Nutrients: These can be made by the body.
For example, gut bacteria can produce certain B vitamins and vitamin K.
Testing Nutritional Levels: Moving Beyond Guesswork
When it comes to effective supplementation, testing your nutritional levels can make a world of difference. Rather than guessing where you may be lacking, testing lets you know precisely what your body needs.
Key Tests for Targeted Supplementation
There are two foundational tests I often recommend, both of which are available on our website through our partner Nutridyn:
Omega Index Plus Test: This test assesses your omega levels and, by extension, gives insights into your body’s inflammation levels. If your omega balance is off, it could signal inflammation issues, which impacts everything from immune health to heart health.
Vitamin D Test: Knowing your vitamin D3 level is critical for immunity and overall health. This test can determine if the standard 5,000 IU daily recommendation is enough or if higher doses are necessary to reach optimal levels.
Comprehensive Testing with Function Health
For a more in-depth analysis, I use Function Health, a service that offers comprehensive testing of around 120 health markers. They provide an annual assessment of vitamins, minerals, and toxicity levels, plus a semi-annual check-up on 60 of these markers. This allows you to continually monitor and adjust your nutrition, supplementation, and even fitness goals as needed. While I have no affiliation with them, I’ve arranged a code, KSchultz10, to help those interested skip the long waiting list.
The Foundational 4 Supplements: The Essentials for Optimal Health
The Foundational 4 supplements are designed to address common nutrient deficiencies and support key bodily functions. Given the typical diet and lifestyle, these supplements provide what most people are lacking.
Importantly, quality is crucial here—you want supplements from reputable brands, as poor quality can undermine results. For my family and patients, I rely on Nutridyn for their high standards and purity.
1. Multivitamin: Covering the Nutritional Bases
A high-quality multivitamin fills nutrient gaps by supplying essential vitamins and minerals that the body can’t produce on its own. However, not all multivitamins are created equal; you want a methylated multivitamin for optimal absorption. Here’s what to look for:
Methylated B12: Check the label for methylcobalamin rather than standard B12 for better brain health, energy, and immunity.
Folate, not Folic Acid: Seek folate in the form of Methyltetrahydrofolate, which the body uses more effectively than folic acid.
Multivitamins support everything from brain and immune health to skin and digestive function. For best absorption, I recommend taking it with food on a daily basis.
Click here to shop for my favorite Multivitamin with a 15% discount!
2. Omega-3 Fish Oil: Balancing Inflammation and Heart Health
Omega-3 fatty acids, specifically EPA and DHA, are critical for heart health, inflammation control, and brain function. Most people have an imbalance with too many Omega-6s, causing inflammation.
Dosage and Form: Look for a supplement with around 2,400 mg EPA/DHA in a 3:2 ratio. Liquid forms are often more cost-effective and absorb better than capsules.
Health Benefits: Omega-3s reduce inflammation, benefiting joint health, immune function, and skin. A daily dose also helps counteract the high levels of Omega-6s in processed foods, which many people consume.
Click here to shop for my favorite Omega-3 Fish Oil with a 15% discount!
3. Probiotics: Enhancing Gut Health
As discussed in my previous podcast, a healthy gut is the cornerstone of overall wellness. For this, I recommend a spore-based probiotic, which is highly resilient and withstands stomach acid better than many other types.
Benefits of Spore-Based Probiotics: These support digestion, nutrient absorption, and immune health. They also promote natural detoxification and balanced gut microbiota.
Usage: Take two per day, ideally split between morning and evening, to give your microbiome consistent support. Unlike some probiotics, spore-based varieties don’t require refrigeration.
Click here to shop for my favorite Spore-Based Probiotic with a 15% discount!
4. Vitamin D3 with K2: Vital for Immunity and Bone Health
Vitamin D3 is essential for immune health, cardiovascular support, and even mood regulation, especially in the winter when sunlight exposure decreases.
Why D3 with K2?: K2 enhances the absorption and efficacy of D3, helping it perform more effectively within the body. This combination is crucial for bone health since it supports calcium utilization.
Recommended Dosage: Aim for at least 5,000 IU daily with food, though those with very low levels may need more. Studies show that higher D3 levels correlate with lower cancer risks, especially breast cancer in women.
Incorporating these Foundational 4 supplements into your routine can cover key nutrient needs and optimize your health. For best results, remember to choose high-quality brands that ensure potency and purity.
Click here to shop for my favorite Vitamin D3 with K2 supplement with a 15% discount!
Making Supplements Affordable: Prioritizing Health on Any Budget
A common concern with supplements, whether it’s the Foundational 4 or any other health recommendations, is affordability. I understand this isn’t easy, and the goal here is not to judge or to push unnecessary spending, but rather to approach the question honestly and with health goals in mind.
This concern is also why I’ve partnered with Nutridyn to offer 15% off on their high quality supplements. Shop for their products on our “Shop Brands” page!
Reflect on Spending and Set Health Priorities
Ask yourself: is it truly unaffordable, or is it about where you’re placing value? Often, a few small lifestyle adjustments can open up room in the budget. For instance:
Daily Coffee Runs or Takeout: Are you spending $5 a day on coffee, or eating out multiple times per week? Those funds could be redirected towards supplements that support your long-term health goals.
Unnecessary Purchases: Review spending habits for non-essential items. Health is a long-term investment, and shifting your spending priorities could make it possible to include quality supplements in your routine.
These considerations aren’t about deprivation but about aligning daily habits with health goals.
Some is Better than None: Flexibility in Supplement Frequency
It’s important to remember that even occasional supplementation can be a valuable step toward supporting your health. So for those on a tighter budget, the ‘some is better than none’ approach allows you to incorporate the Foundational 4 supplements without needing to dive all in:
Alternate Days or Rotations: If taking supplements daily is unaffordable, consider taking them every other day or even every three or four days.
Family-Specific Plans: For families affordability can become a bigger problem. Remember “some is better than none” even if each family member is taking a supplement once per week that is better than not taking the supplement at all.
This flexible approach allows you to provide your body with a range of nutrients without the ‘all or nothing’ mindset. Covering multiple nutritional needs periodically can still have a significant impact on health, and it’s a more manageable commitment than striving for daily consistency if that’s financially out of reach.
Bonus Supplements: Going Beyond the Foundational 4
Beyond the essential Foundational 4, certain supplements offer additional health benefits that can make a real difference in your wellness routine. These "bonus supplements" are worth considering if your budget allows, and as always, the ‘some is better than none’ approach can be applied here too.
1. Magnesium
Magnesium is crucial for bone health, muscle function, and nervous system support. Many people are deficient in magnesium, making this a valuable addition to daily routines. One great option is Magnesium 7, which combines seven forms of magnesium in a single supplement for comprehensive benefits. This blend is excellent for supporting bone density, muscle relaxation, and even alleviating issues like cramps and restless leg syndrome.
2. Creatine
Often associated with muscle building, creatine is incredibly beneficial for maintaining muscle mass, especially as we age. Daily supplementation (5 mg) is great for muscle support, while those seeking cognitive benefits can consider increasing to 10 mg. If you’re a regular red meat eater, which naturally contains creatine, 5 mg may suffice. The bonus? Creatine also offers substantial brain health support.
Get Creatine at a 15% discount here!
3. L-Glutamine
L-Glutamine, a “non-essential” amino acid, plays a vital role in gut health and muscle repair. While your body produces it naturally, today’s diets and lifestyles often mean that we fall short. L-Glutamine supplements can help protect gut lining, reduce workout recovery time, and support overall digestive health. A standard dose is 5 mg daily, with increased amounts recommended for post-workout recovery or during gut healing protocols.
Get L-Glutamine at a 15% discount here!
4. Essential Amino Acids (EAAs)
Amino acids are the building blocks of protein, essential for muscle maintenance and growth. For vegetarians or vegans, amino acids are especially helpful as they can fill in the gaps from plant-based protein sources. I recommend Body Health’s EAAs, which are formulated to provide all the essential amino acids your body can’t produce on its own.
Get EAAs at a 5% discount here!
5. Methyl Complete
For those with the MTHFR gene mutation, methylation is essential for vitamin absorption, especially B vitamins. Methyl Complete provides the nutrients needed for this process, making it beneficial even if you haven’t had genetic testing. Proper methylation supports the body’s ability to absorb vitamins efficiently, aiding in energy production and overall health.
Get Methyl Complete at a 15% discount here!
6. Fruits and Greens by Nutridyn
If you could only choose one supplement beyond the Foundational 4, Nutridyn’s Fruits and Greens would be my top recommendation. Each scoop provides the nutrient equivalent of 20 servings of fruits and vegetables, as well as superfoods, digestive enzymes, probiotics, and prebiotic fiber. It’s an excellent option for those who may not consume enough fruits and vegetables daily. This powder comes in a variety of flavors, with my personal favorites being berry and espresso. The product is free from preservatives, added sugars, stimulants, and caffeine (except in the Fruits and Greens Energy version, which has a small amount for those looking to replace coffee with a more nutrient-rich option).
Get Fruits & Greens at a 15% discount here!
Key Supplementation Takeaways
Supplementation is a huge topic in the health world, so I really want to simplify it down to the key Education & Inspiration takeaways:
Success Through Simple Habits
Success in health comes from simple, consistent habits practiced daily. Don’t get overwhelmed; stick with these basics over time, and they will lead to better health.Some Is Better Than None
When it comes to supplements, remember that some is always better than none. Even if you can’t stick to a daily schedule, taking them periodically still provides benefits.Lead by Example
You’re a role model—someone is always watching. Your commitment to health can inspire others.
Additional Recommendations:
Testing for Deficiencies
To personalize your supplementation, consider testing for deficiencies. The Omega Index Plus test and a Vitamin D test are great starting points to assess your needs.The Foundational 4 Supplements
Make the Foundational 4 part of your routine: a high-quality multivitamin, fish oil (omega-3), a spore-based probiotic, and vitamin D3 with K2.Affordability Strategy
If cost is a concern, take the ‘some is better than none’ approach by reducing frequency rather than skipping supplements altogether. This way, you still gain the health benefits within your budget.Bonus Supplements
If you can, consider adding these powerful supplements for extra support: magnesium, creatine, L-glutamine, essential amino acids, and methyl complete.Top Recommendation
If you choose only one supplement, go with Nutridyn’s Fruits and Greens. This offers a broad range of nutrients, including superfoods, digestive enzymes, probiotics, and fiber, for an all-in-one health boost.