The Top 10 Supplements for Health and Longevity
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In this episode of the Foundational Health Podcast, Dr. Kevin Schultz discusses the topic of supplements. Are they really necessary? Which ones should you take? Dr. Schultz addresses these common questions and more, providing clarity and expert advice to help you make informed decisions about your health.
From the foundational four supplements to additional recommendations for optimal health, this episode is packed with valuable insights. Plus, learn practical tips to save money on supplements without compromising on quality. Whether you're looking to enhance your diet, support your long-term health goals, or simply navigate the confusing supplement market, this episode is a must-listen. Tune in and make health your hobby!
Looking to simplify your supplement routine? Check out our quick guide to health and longevity supplements for our top recommendations!
Are Supplements Really Necessary?
Are supplements really necessary? It’s a common question with a complicated answer. Whether you’re aiming for peak health or just trying to fill some gaps in your diet, supplements can play a crucial role. In this post, we’ll dive into the top 10 supplements that support long-term health and longevity, covering everything from foundational essentials to advanced performance boosters.
Why Supplements Matter
The truth is, even with the best diet, modern living often leaves us nutritionally deficient. Stress, processed foods, environmental toxins, and depleted soils mean that even healthy eaters might not get all the nutrients they need. Supplements aren’t a replacement for whole foods—they’re an enhancement. But quality matters, and picking the right brands can make all the difference.
Dr. Kevin emphasizes that supplements should be chosen carefully, as poor-quality options might contain fillers or toxins that do more harm than good. The key takeaway? If you’re not testing, you’re guessing. Getting the right nutrients often means doing some lab work to see where you’re deficient.
The Top 10 Supplements for Health and Longevity
1. Multivitamin
A quality multivitamin fills in nutritional gaps that even a balanced diet can leave behind. Look for:
Methylated B12 (Methylcobalamin) for optimal brain health and energy.
Folate (Methyltetrahydrofolate) to support immunity and digestion.
Taking it with food enhances absorption, but it’s still beneficial even if taken on an empty stomach.
2. Fish Oil (Omega-3s)
Omega-3 fatty acids (especially EPA and DHA) are essential for:
Heart Health: Reduces inflammation and supports cardiovascular function.
Brain Function: Critical for cognitive health and mood regulation.
Joint and Skin Health: Helps with inflammation and elasticity.
Choose high-quality fish oil from small, toxin-free fish like anchovies or sardines. Aim for about 2,400 mg per day in a 3:2 EPA to DHA ratio.
3. Probiotics (Spore-Based)
Gut health is foundational to overall well-being. A spore-based probiotic:
Survives stomach acid better than other types.
Supports digestive health, immune function, and detoxification.
Aids in maintaining a balanced gut microbiome.
Take it twice a day—morning and night—to keep your microbiome thriving.
4. Vitamin D3 with K2
Vitamin D3 is essential for immune health, mood regulation, and bone strength. K2 enhances calcium absorption, helping D3 work more effectively.
Dosage: 5,000 - 10,000 IU daily, especially in low-sunlight seasons.
Take with food since D3 is fat-soluble.
Optimal blood levels (60-90 ng/mL) are linked to reduced risks of certain cancers and improved overall health.
5. Fruits and Greens Powder
Most people don’t eat enough fruits and vegetables. This powder bridges that gap by providing:
20 servings of fruits and vegetables per scoop
Superfoods, digestive enzymes, and prebiotic fiber
It’s also caffeine-free (except for the energy version), with flavors like berry and espresso. Incorporate it into smoothies, ice cream, or just mix with water for a nutrient boost.
6. B Complex
B vitamins support:
Energy production
Stress resilience
Brain function
Look for methylated forms like methylcobalamin and methyltetrahydrofolate to maximize absorption.
7. Methyl Complete
Proper methylation is essential for:
Detoxification
DNA repair
Immune support
Especially important for those with the MTHFR gene mutation, which affects the body’s ability to process B vitamins. Methyl Complete includes all necessary co-factors for optimal methylation.
8. Creatine
Once misunderstood, creatine is now proven to:
Enhance muscle strength and endurance
Support brain function and cognitive performance
Take 5 grams per day for muscle support or 10 grams if you’re also targeting brain health. Unlike myths suggest, it doesn’t require a loading phase and can be taken at any time of day.
9. Magnesium
An estimated 70% of people are deficient in magnesium, which supports:
Bone health
Muscle relaxation
Nervous system function
Our chosen option is Magnesium Breakthrough from BiOptimizers, combining all seven types of magnesium for comprehensive benefits.
10. Amino Acids
These are the building blocks of protein, essential for:
Muscle growth and maintenance
Recovery and repair
Ideal for vegetarians, vegans, or anyone wanting to boost protein without added calories. Brands like Body Health and Kion offer amino acid blends that are calorie-free, making them great to consume during fasting.
Quality and Affordability
Choosing high-quality supplements doesn’t have to break the bank. NutriDyn is Dr. Schultz’s preferred brand because of its balance of quality and affordability. But there are other reputable companies worth considering, especially for specialty products like magnesium and amino acids.
How to Make Supplements Affordable
Budget Reallocation: Cut down on non-essential expenses (like daily coffee) to invest in health.
Some Is Better Than None: Taking supplements a few times a week is better than skipping them entirely.
Focus on Foundational Health: Quality whole foods should always come first—supplements are just the enhancement.
Final Thoughts
The goal isn’t to overload on supplements but to create a solid foundation for health that supports longevity and vitality. Even small, consistent changes add up over time. Prioritize the foundational four—multivitamin, fish oil, probiotics, and vitamin D3—and add the bonus supplements as your budget and needs allow.
When it comes to your health, success is about consistency, quality, and intention. Make health your hobby, and remember that some is always better than none!
