Eating clean is usually far more important than taking supplements

There is an old proverb that basically says if you are doing something harmful, then perfection is not achieved through addition, it is achieved through subtraction.

It took me MANY years to figure this out.

Think of it this way: if you are using dirty fuel in your car which is gunking up your engine and everything else (leading to chronic diseases, bad energy, pain, etc) then adding something on top of that is often barely going to make much of a difference, because you simply need to switch to cleaner fuel. So if your health needs improved, do that first. See the other pages on this site about how to eat cleaner. If you are already doing that, then consider the supplements below.

Here are many of the supplements that I have benefitted from, in no particular order:

Chaga tea, Holy Basil, BCP-159, Hydrogen Water, NAD+, Resveratrol, Moringa, Probiotics, Fish Oil, Mucuna Pruriens + Ashwagandha, Citicoline + L-Theanine, Creatine, HMB, BHB, Vitamin D, Miralax, Green tea, magnesium, iodine, DMSO, and chickweed.

Chaga Tea

Potential Benefits of chaga:

1) It is an Anti-inflammatory and can work very well for mild to moderate pain.

2) Mushrooms contain “adaptogens” which, in a nutshell basically help to support the nervous system and allow it to function quite well while still undergoing large amounts of physical/mental stress. I’ve personally noticed (and this a main reason why I still continue to drink it nearly every day) when taking it in the morning, I will be able to think fairly clearly throughout a long and mentally exhausting work day. I would be very interested to see if it could help improve things like Alzheimer’s disease, neuropathies, or other neurological disorders. I have no doubt it can improve depression and anxiety.

3) Chaga has been shown to enhance the body’s immune function, which can help keep away germs/disease and fight off current infections (viral infections I believe are more susceptible to chaga than bacterial infections in my experience).

What got me interested in chaga to begin with? The story of a nurse who had chronic neck pain for years and tried all kinds of medications and other treatments for it. Some things seemed to help, but even if they did help a little it would be for only for a short time, and then they would seem to ‘stop working’. She never did find anything to consistently relieve the pain and unfortunately I know that commonly happens to people. She was debating botox injections to the neck, but that is a last resort usually as the injections will basically kill the nerves there, so they will stop the pain usually, but at the cost of constant numbness to the area. So instead of trying botox injections she then decided to try alternative types of medicines, including chaga. Out of everything she tried, the chaga seemed to help the most over a short time, so she then kept using it every day, and after a period of a few months or so, her neck pain was gone. That is a fairly incredible story and I do not hear these types of stories very often at all. So at that time, in December 2018, I began investigating chaga - and after trying it I have been using it nearly every day since then.

Here is another incredible account of how much it can help someone. I know an overall healthy, 34 year old athletic male who works construction. Around 2018, he became acutely quite ill to the point of looking like he had a bad case of mono or something that appears that way (black sunken in eyes, pale skin, slowed movements with extreme fatigue). He said he could sleep 14 hours and still wake up feeling exhausted and I believed him. He said he had felt like that constantly for over a month. I recommended he get an appointment with his primary health provider asap, and in the meantime suggested he try the chaga tea. So the next day he started drinking Chaga tea, 1-2 cups per day, and later on called to inform me that within 2 weeks of starting the tea he was back to his ‘normal self’ but with even more energy than he had before he became sick.

2 Main Areas of Caution:

1) There is definite possibility that taking chaga can worsen a person’s auto-immune disease (diseases such as lupus, psoriasis, rheumatoid arthritis, etc.) By somehow enhancing the body’s immune function, it could worsen those types of conditions which can be thought of as due to a person having an “overactive” or “confused” immune system. Lack of clinical evidence leaves this area uncertain, but personally I have not seen it cause any obvious harm. However, patients with those types of conditions should take caution and I would advise if they do try really want to try chaga, then to start cautiously by taking it in the lowest and safest effective dose possible. The safest way to try it would be topically on the skin first, as that is always safer than taking any medicine by mouth. So perhaps by using chaga balm or cream, 2-3x daily for a psoriasis rash could be tried, or over an achy joint. If that is ineffective but there are no apparent problems with use, then a person could try a small amount of the extract or ½ to 1 cup of the tea once daily, which could eventually be increased if no problems are seen after 2-4 weeks taking the smaller amount.

2) It is possible that it could somehow worsen bleeding disorders, so it should be avoided by patients that take “blood thinners” (but if a person is taking only a daily “baby aspirin” then that should be ok).

For further information, Doctor Mercola wrotet a good article about chaga which contains some of the above information. In general, I feel he is fairly reputable as far as “holistic” medicine goes. https://articles.mercola.com/teas/chaga-tea.aspx

Where/How to get it:

Many stores in the area do sell it, but I have had difficulty finding bulk chaga locally. I know that many people in the area know of places where it likes to grow and will take it right off the tree. I have also found it online from various sources. The cheapest I have seen was listed on Etsy, and grown and sold out of Siberia. Buying bulk online I paid about 10$ per pound. Health food stores may carry it for a high price, up to 30$ per pound, and according to the recipe below, 1 lb of chaga would make about 6 gallons of tea. So paying top dollar would still only cost about 5$ per gallon of tea, and that 1 gallon would last 1 person about 8 days if drinking it 2x per day.

*I will not take chaga capsules as those who I have talked to that have taken them have not seemed to notice any positive changes, and I suspect chaga's great health properties are released when it is heated.

My Chaga Tea Recipe:

1 cup of chaga “nuggets” (broken down chunks of chaga about the size of a kidney bean or smaller)

Wrap the chaga in cheesecloth and tie it shut or use a large “cold-brew” coffee type of bag (so it is in a type of large tea bag)

Place it into a 6 quart crock pot, then turn on low and let “steep” for 4-6 hours.

The leftover chaga can be placed in a ziplock bag in the refrigerator and re-used up to 2x before throwing it out.

The tea should easily last up to 2 weeks or more in the fridge as it is basically sterile after “steeping” it for so long. I keep mine in the refrigerator in a 1 gallon jar which cost 10$ online.

I drink 1 measuring cup of the tea, 1-2 times daily, and enjoy the taste more when cold and with cinnamon sprinkled and mixed into it. It goes great mixed 50/50 with coffee as well.

Holy Basil (aka tulsi)

Potential health benefits:

• Stress relief: Holy basil is considered an adaptogen, which means it may help the body respond to stress and restore normal function. It may also help reduce stress-related symptoms like sleep problems, exhaustion, and forgetfulness.

• Improved immune system: Holy basil may support immune cells and healthy immune function.

• Reduced inflammation: Holy basil may help reduce inflammation and joint pain.

• Improved dental health: Holy basil contains compounds like ursolic acid, rosmarinic acid, and eugenol, which may help reduce plaque buildup and lower the risk of periodontal conditions.

• Improved cholesterol levels: Holy basil may help lower cholesterol levels.

• Reduced blood sugar: Holy basil may help lower blood sugar levels in people with diabetes.

• Improved breathing function: Holy basil may help improve breathing function and reduce asthma attacks.

• Wound healing: Holy basil may help promote wound healing.

BPC-157 (or BCP-159)

Note that the FDA has made BPC-157 hard to obtain because they are essentially certification for hire and no one is paying to do studies on supplements. Fortunately, RFK Jr is going after them and will hopefully straighten them out. For now, BPC-159 appears much easier to obtain and has very similar properties, so that is what I am currently using and I am VERY happy with how my joints feel and my energy levels after using it only a short time.

BPC 157 is a peptide derived from the stomach and is primarily recognized for its potential to promote tissue repair, reduce inflammation, improve blood flow to damaged areas, and accelerate wound healing, making it beneficial for conditions like muscle injuries, joint pain, and digestive issues; it may also offer potential benefits for nerve regeneration and improved immune function, though further research is needed.

Potential benefits of BPC 157 include:

• Enhanced Tissue Regeneration:

  BPC 157 can significantly speed up the healing process by stimulating the growth of new blood vessels (angiogenesis) and promoting cell migration to injured sites, aiding in tissue repair across various tissues.

• Anti-inflammatory Effects:

  Studies suggest BPC 157 has potent anti-inflammatory properties, potentially reducing pain and swelling associated with injuries or chronic inflammatory conditions.

• Improved Joint Health:

  By facilitating cartilage repair and reducing inflammation in joints, BPC 157 may help alleviate joint pain and improve mobility.

• Muscle Recovery:

  BPC 157 may promote faster muscle recovery after injury or strenuous exercise by enhancing tissue repair and reducing inflammation within muscle fibers.

• Wound Healing:

  Due to its ability to stimulate cell proliferation and angiogenesis, BPC 157 can potentially accelerate the healing of skin wounds and other tissue injuries.

• Neuroprotective Effects:

  Some research suggests BPC 157 might have neuroprotective properties, potentially beneficial for conditions related to nerve damage.

Hydrogen Water

According to current research, hydrogen water may offer potential benefits such as reducing inflammation, acting as an antioxidant, potentially improving athletic performance by reducing muscle fatigue, and potentially aiding in cognitive function by mitigating oxidative stress, although more research is needed to fully understand its effects on human health.

Potential benefits of hydrogen water:

• Antioxidant properties:

  Hydrogen molecules can act as antioxidants, neutralizing harmful free radicals in the body which may help prevent cell damage and contribute to overall health.

• Anti-inflammatory effects:

  Studies suggest hydrogen water may help reduce inflammation throughout the body, potentially benefiting conditions like arthritis and cardiovascular diseases.

• Improved athletic performance:

  Some research indicates hydrogen water may help reduce muscle fatigue and improve exercise endurance in athletes.

• Potential cognitive benefits:

  Studies in animal models suggest hydrogen water may have neuroprotective effects and could potentially improve cognitive function.

• Metabolic health support:

  Certain studies suggest hydrogen water might positively impact metabolic health by potentially improving blood sugar control and reducing cholesterol levels.

Important points to consider:

• Limited research:

  While promising, research on hydrogen water is still developing and more large-scale human studies are needed to confirm its benefits.

• Quality variations:

  The concentration of hydrogen in different hydrogen water products can vary significantly, so it's important to choose a reputable brand.

• Storage: once made, be sure to drink it within 15 minutes and store it only in glass or stainless steel

NAD+

Nicotinamide adenine dinucleotide (NAD) is a compound found naturally in your body's cells. It's also available in supplement form. NAD, sometimes referred to by its other formats, NAD+ and NADH, is a key player in various cell functions, including helping to regulate your body's metabolic and inflammatory responses.1

Because NAD levels naturally decline with age, researchers have hypothesized that NAD supplementation could improve symptoms of age-related conditions and metabolic disorders, promote muscle recovery, and more.

Some of its MANY potential benefits are:

• slowing the effects of aging

• improving brain function

• reducing premature skin aging

• supporting metabolic health (improving mitochondrial function which provides you with energy)

• anti-inflammatory effects

See this very helpful article from health.com for more information

Resveratrol

Resveratrol has many potential health benefits, including:

• Cardiovascular health: Resveratrol may help prevent blood clots, lower LDL cholesterol, and reduce the risk of heart disease. It may also help lower systolic blood pressure, which is the upper number in a blood pressure reading.

• Brain health: Resveratrol may help protect against neuronal damage, improve cognitive function, and increase memory and spatial learning. It may also help with depression.

• Cancer prevention: Resveratrol may have anti-cancer properties and act against cancer cells by activating or deactivating molecular pathways.

• Anti-inflammatory: Resveratrol may help reduce inflammation, which can lower the risk of heart disease.

• Antioxidant: Resveratrol has antioxidant properties.

• Blood sugar: Resveratrol may help lower blood glucose.

• Osteoporosis: Resveratrol may be effective in managing osteoporosis in postmenopausal women.

Moringa

Moringa, also known as the "miracle tree" or "tree of life", is a plant with many potential health benefits:

• Digestion: Moringa can improve digestion and reduce inflammation in the gut.

• Antioxidants: Moringa is rich in antioxidants, which can protect cells from damage and boost the immune system.

• Blood sugar control: Moringa may help stimulate the cells of the pancreas to support blood sugar control.

• Chronic inflammation: Moringa may have anti-inflammatory benefits that can protect against chronic disease.

• Blood pressure: Some evidence suggests that antioxidants in moringa can lower blood pressure.

• Fat: Some evidence suggests that antioxidants in moringa can reduce fat in the blood and body.

• Healing: Moringa contains calcium, protein, iron, and amino acids, which can help the body heal and build muscle.

• Antibacterial properties: Moringa leaf extract has antibacterial properties against Pseudomonas aerugenosa, E. coli, and S. aureus.

• Hair loss: Moringa can help activate hair follicles and reduce hair loss.

• Bone and joint health: Moringa can help keep bones and joints healthy.

• Detoxification: Moringa leaves can wash away toxins from the body.

Moringa is edible in its entirety, including the leaves, roots, seeds, pods, and flowers. It's available in the form of powder, tea bags, tablets, and capsules.

Probiotics

Probiotics offer a range of potential benefits including improved digestion, reduced risk of diarrhea (especially antibiotic-associated diarrhea), boosted immune function, potential relief from irritable bowel syndrome (IBS) symptoms, and may even play a role in managing skin conditions and vaginal health depending on the strain taken; however, the specific benefits can vary based on the type of probiotic strain and individual needs.

Key potential benefits of probiotics:

• Improved gut health:

  By restoring balance in the gut microbiome, probiotics can help with digestion, reduce bloating, and alleviate symptoms of constipation or diarrhea.

• Enhanced immune system function:

  A healthy gut microbiome, supported by probiotics, is crucial for a robust immune system, potentially helping to fight off infections.

• Antibiotic-associated diarrhea prevention:

  Taking probiotics can help counteract the disruption of gut bacteria caused by antibiotics, reducing the risk of diarrhea.

• Potential relief from IBS symptoms:

  Some studies suggest probiotics may help alleviate symptoms of irritable bowel syndrome, including abdominal pain and discomfort.

• Skin health improvement:

  Certain probiotic strains may benefit skin conditions like eczema by reducing inflammation.

• Vaginal health support:

  Probiotics can potentially help maintain a healthy vaginal microbiome, potentially reducing the risk of yeast infections.

• Potential benefits for oral health:

  Some research indicates probiotics may contribute to dental health by reducing the growth of harmful bacteria in the mouth.

They can be quite costly, and the strains in them vary from brand to brand. I have researched the Amazon Brand and personally use them because I believe they are a great bang for the buck.

Fish Oil

Fish oil contains omega-3 fatty acids, which may have several health benefits, including:

• Heart health

  Fish oil may help reduce the risk of cardiovascular disease and ischemic strokes. It may also help lower blood pressure, increase HDL ("good") cholesterol, and lower triglycerides.

• Brain health

  Fish oil may improve brain cell function, memory, and prevent dementia or Alzheimer's disease.

• Rheumatoid arthritis

  Fish oil may help reduce pain, improve morning stiffness, and relieve joint tenderness.

• Blood sugar control

  Fish oil may help control blood sugar levels in patients with diabetes.

• Macular degeneration

  Fish oil may help prevent macular degeneration, the leading cause of blindness.

• Skin health

  Fish oil may improve skin barrier function, which can enhance your skin's overall appearance.

• Brain development

  Omega-3s are important for brain development in a fetus and after a baby is born.

• Attention and hyperactivity in children

  Fish oil supplements may improve perceived hyperactivity, inattention, impulsiveness, and aggression in children.

Mucuna Pruriens + Ashwagandha

This can be very effective in reducing anxiety and stress and work well to improve mood and energy levels.

It will increase your brain's dopamine levels which can help with addiction. When we do something we are addicted to, our brain releases dopamine as a reward. To help stop addiction, this supplement can help break that craving or feeling like you need to do that addictive thing which normally would release dopamine in your brain. This medicine also can significantly improve withdrawals from things like alcohol, nicotine, and other drugs, and EVEN prescriptions drugs like SSRIs and SNRIs.

Citicoline +

L-Theanine

These can both help with improved brain function and mental clarity.

Citicoline seems to increase a brain chemical called phosphatidylcholine. Citicoline might also increase the amounts of other chemicals that send messages in the brain. It was originally used as a drug to help improve memory and brain function after a stroke.

Research shows that L-theanine supplements can elevate your levels of GABA, dopamine and serotonin, which promotes relaxation and reduces anxiety levels.

Creatine

Creatine offers a range of potential benefits including:

• Increased muscle mass and strength

  • Creatine supplementation promotes muscle growth by increasing ATP availability, allowing for longer and more intense training.

• Improved muscle recovery after workouts

  • Helps to reduce muscle damage and aids in recovery after-exercise.

• Improved Brain Function

  • Boosting ATP production in brain cells which can improve memory, reasoning and reduce mental fatigue.

HMB (Beta-hydroxy-beta-methylbutyrate)

Potential health benefits:

• Muscle growth and strength: HMB can help increase muscle mass and strength, especially when combined with exercise. It can also help prevent muscle damage and reduce fatigue.

• Sarcopenia: HMB can help reduce the development of sarcopenia in older adults.

• Muscle wasting: HMB may be effective in treating muscle wasting in cachexia.

• Cognitive function: Animal models suggest that HMB may help with age-related cognitive deficits.

• Vascular endothelial function: Some studies in the elderly suggest that HMB may benefit vascular endothelial function.

• Pulmonary function: Some small studies suggest that HMB may improve pulmonary function in COPD patients.

• Nitrogen balance: Some small studies suggest that HMB may improve nitrogen balance in critically injured patients.

HMB is often taken as a supplement, and the typical dose is 3 grams per day.

BHB (Beta-hydroxybutyrate)

Has many potential benefits, including:

• Cognitive function: BHB can improve memory, focus, attention, and learning. A University of California clinical trial found that BHB gummies improved cognitive function and energy levels in people on a ketogenic diet.

• Brain health: BHB can help protect brain cells and reduce the risk of neurodegenerative diseases like Alzheimer's, dementia, and Parkinson's.

• Weight loss: Ketogenic diets that increase BHB can promote weight loss and fat loss.

• Reduced inflammation: BHB can reduce inflammation and help with conditions like acute pancreatitis.

• Improved physical performance: BHB can enhance physical performance and recovery.

• Appetite control: BHB can help reduce cravings by promoting a feeling of fullness.

• Controlled blood sugar: BHB can help control blood sugar, which can support healthy triglyceride and cholesterol levels.

Note: you can increase your BHB levels by taking exogenous ketones and MCT oil supplements, or by following the ketogenic diet.

Vitamin D

Vitamin D is a nutrient your body needs for building and maintaining healthy bones. That's because your body can only absorb calcium, the primary component of bone, when vitamin D is present. Vitamin D also regulates many other cellular functions in your body. Its anti-inflammatory, antioxidant and neuroprotective properties support immune health, muscle function and brain cell activity.

Vitamin D isn't naturally found in many foods, but our body makes vitamin D from direct sunlight.

Depending on where you live and your lifestyle, vitamin D production might decrease or be completely absent during the winter months.

(See Mayo Clinic for more info)

Vitamin D receptors also exist throughout your brain, affecting mental health by regulating neurotransmitters and reducing inflammation. Deficiency is linked to depression, anxiety and psychosis.

Mental health patients show higher rates of vitamin D deficiency, caused by reduced sun exposure, obesity and other factors.

Studies show vitamin D supplementation improves depression symptoms, particularly in elderly and adolescent patients. Optimal blood levels range from 60 to 80 ng/mL.

Our bodies store it however, so because I get a fair amount of sun in the summer, I wait until about October to start supplementing it and I take about 2,000-3,000 units (or 50-75mcg) per day on average, which is a pretty good maintenance dose for most people. On the other hand, because your body does store it, you could take a large dose once weekly instead of a smaller dose every day. If you can remember to do that, a good amount would be about 20,000 units (or 50,000mcg) once per week. I prefer to do that and I can easily remember to take it on SUNDAYS (because we make vitamin D from the SUN).

Miralax

For constipation (or a nice colon cleanse), you can mix 200 grams (12 scoops/packets) of MiraLax (Polyethylene glycol) in 64 ounces of Gatorade or similar drink. Drink ½ of this solution. If no results within 2 hours drink the rest. Make sure you drink plenty of water and have quick access all day to a toilet.

For chronic constipation, about 1 capful should be taken every day. It can be adjusted as well, with less taken if stools are too loose or more taken if it is not helping enough. This is a very safe supplement and I even use it with my toddler to help keep him going regularly.

Side note: I find it funny that many people pay a lot of money to detoxify their colon by going to some kind of a holistic clinic where they give tapwater enemas for colon cleansing. Why do that when you can use miralax as a much cheaper and less invasive way to cleanse your colon. After all, this is the method they use for colonoscopies to get a perfectly clear colon!

Green Tea

(for its polyphenols)

Polyphenols are natural chemical compounds found in plants that have many health benefits, including:

• Antioxidant activity

  Polyphenols can help combat environmental damage like pollution and UV rays.

• Cardiovascular health

  Polyphenols can help improve the function of blood vessels and the heart's inner lining. They can also increase HDL cholesterol (good cholesterol) and decrease LDL cholesterol (bad cholesterol).

• Cancer protection

  Polyphenols may help protect against the development of certain cancers. For example, polyphenols can inhibit metastasis in prostate and lung cancer cells.

• Diabetes prevention

  Polyphenols can help prevent blood sugar spikes by preventing starches and simple carbs from being fully digested. They can also increase insulin sensitivity, which helps keep blood sugar levels in a healthy range.

• Anti-inflammatory properties

  Polyphenols can help reduce inflammation.

• Hair growth

  Polyphenols can promote hair growth by increasing keratin production in hair follicles.

Polyphenols can be found in many other foods, including:

Blueberries, Plums, Cherries, Apples, Strawberries, Black currants, and Black olives.

Magnesium

Magnesium is essential for all kinds of important functions in your body. Click to see this article explaining what all it does.

The good news is that it is VERY safe to take, because if you take too much your body will put it into your stools to get rid of it, which can lead to diarrhea. That is why many supplements for constipation have high amounts of magnesium. I generally recommend 400mg twice daily of magnesium as a good amount for many to start supplementation.

Iodine

Iodine is an essential trace element that plays crucial roles in the human body. Its primary uses include:

1. Thyroid Hormone Production: Iodine is an integral component of thyroid hormones, namely thyroxine (T4) and triiodothyronine (T3). These hormones regulate metabolism, growth, development, and brain function.

2. Cognitive Function: Iodine is essential for maintaining healthy brain function and cognitive abilities. Iodine deficiency can lead to mental retardation, learning difficulties, and confusion.

3. Bone Health: Iodine contributes to bone growth and mineralization. Deficiency can result in bone disorders such as rickets and osteoporosis.

4. Immune System Support: Iodine helps support the immune system by promoting the production of white blood cells and antibodies.

5. Antibacterial and Antifungal Properties: Iodine has antimicrobial properties and can be used topically to disinfect wounds and prevent infections.

6. Other Uses: Iodine is also used in the production of certain medications, such as potassium iodide, which is used to protect the thyroid gland from radioactive iodine.

See these great videos to learn more about it:

9 Signs of Low Iodine (Weight Gain, Fatigue, ...)

IODINE: Essential or Dangerous? Why You Need Iodine? How Much?

Discovering the Surprising Benefits of Iodine

DMSO

DMSO (dimethyl sulfoxide) has been shown in both humans and animals to be beneficial for many different kinds of problems, such as pain relief, preventing chemotherapy side effects, cancer, infections, and various kinds of inflammation.

Click to read this amazing article by A Midwestern Doctor discussing it in detail

You can take DMSO by mouth or apply it as a topical cream, gel, or solution directly on the skin. When applied topically, for best results you want to use it 4x per day.

Chickweed

I have not personally taken this supplement but I felt it worth mentioning because I recently had a patient that took it and their psoriasis completely cleared up -- they were VERY happy about that.

Chickweed (Stellaria media) is a common weed with potential health benefits. Here are some of its purported benefits:

Anti-inflammatory Properties: Chickweed contains saponins, which have anti-inflammatory effects. This may help reduce swelling, pain, and irritation.

Digestive Health: Chickweed is a demulcent, meaning it soothes and protects mucous membranes. It may help relieve digestive issues such as indigestion, constipation, and diarrhea.

Skin Health: Chickweed is a topical anti-inflammatory and astringent. It may help treat skin conditions such as eczema, psoriasis, and acne.

Respiratory Health: Chickweed has expectorant properties, which can help loosen mucus and clear congestion. It may be beneficial for coughs, bronchitis, and asthma.

Immune Support: Chickweed is a good source of vitamin C, which is essential for a healthy immune system. It may also contain antioxidants that can protect against free radical damage.

Other Potential Benefits:

• Chickweed may have diuretic properties, which can help reduce bloating and water retention.

• It is a good source of minerals such as calcium, magnesium, and iron.

• Some studies suggest that chickweed may have anti-cancer and anti-obesity effects, but more research is needed.