Since the beginning of 2012 I have cautiously included various nutritional supplements into my diet. After extensive research, I came to the conclusion that today’s modern diet does not sufficiently provide all of the essential nutrients every human being requires.
Most people have this contention in their mind that on a so-called „balanced diet“ they are able to give their bodies pretty much everything it needs in terms of vitamins and minerals. I used to hold a similar view but looking deeper into the issue I quickly realised that an insufficient supply of nutrients to our body may be responsible for a multitude of modern diseases and health problems.
The severe problem of mineral soil depletion is the most blatant example why nowadays our bodies are not nourished adequately. Over the past 100 years, the mineral content of our soil has been reduced by 70% in Europe and up to 85% in North America. The impact this has on the food that grows is tremendous. For example, here is a discomforting statistic that shows you how the mineral content of an apple has decreased dramatically. Similar decreases are reported in all other foods we consume today.
Take into consideration the heavy use of fertilisers and pesticides, poor farming practices, and an overuse of agricultural land. All these factors eventually culminate in the fact that most foods we produce have a low nutrient content that can be seen in most humans these days.
As two-time Nobel Price winner Linus Pauling once stated:
“You can trace every sickness, every disease, and every ailment to a mineral deficiency.“
With today’s declining health in most industrialised societies I consider it to be essential to biohack your life by taking supplements.
Based on my own research, I find the following supplements to be essential:
- Vitamin D3 (10,000 IUs /day)
- Cod Liver Oil (2 grams/day)
- Magnesium (600 mg/day)
- Vitamin B Complex
Humans produce it on their skin naturally when exposed to sunlight. The best time to produce it is when the sun is highest. A general rule of thumb: when your shadow is shorter than your actual body height, you are producing Vitamin D. Most of us spent most of their day indoors. When we are outside, we are covered in layers of clothing with little skin exposure to sun. Unless you are living in a tropical country, the sun is only strong enough to induce vitamin D production in the summer months. Hence my advice, get your vitamin D level checked. If it is too low, supplement with 4000 IU to boost it up. Aim at around 50-60 ng/ml to get big benefits from it. I have had good experiences with Vitamin D drops due to its good absorption and cost effectiveness.
Cod Liver Oil
Unless you are having 2-3 servings of coldwater fish (salmon, sardines etc.) a week, consider supplementing with a high-quality cod liver oil. This oil is derived from the liver of cod fish which is one of the most potent forms to get your essential Omega-3 fatty acids from. Cod Liver oil also provides other nutrients such as Vitamin A and D. The best absorbing form is a fermented cod liver oil. I personally favour this manufacturer. I remember my mother once mentioning how during primary school in Poland in the 1970s they were given a spoonful of liquid liver oil each day. Not quite the most palatable version but certainly still an effective method to boost your immune system. See here to learn more about Omega-3.
Magnesium is absolutely crucial for calcium to be absorbed properly to fortify your bones and prevent osteoporosis. The most optimal Calcium: Magnesium ration is 2:1. If you suffer from poor sleep, depression, muscle cramps, migraine, fatigue be sure to have your Magnesium blood level checked. If it is low, supplementing with Magnesium may help aid these symptoms quite significantly. It certainly helped me get deeper and more restful sleep with better overall recovery from strength training. I took 800 mg before sleep of Magnesium Malate – the most bio-available form out there. If you are not going to supplement Magnesium make sure you eat dark leafy greens (kale, spinach, broccoli etc.), nuts and seeds. Remember though that mineral depletion in soil is prevalent and the foods you choose may not provide adequate Magnesium levels.
Vitamin B Complex
A complex contains the vitamins B1, B2, B6, B12 plus Biotin, Choline and Niacine. The B vitamins keep the nervous system (including brain function) and immune system functioning properly. Healthy skin, hair and nails are in constant need for a synergy of B vitamins to renew themselves. If you are eating enough high-quality grass fed meats (beef, liver, lamb) and wild-caught fish you are probably getting enough B vitamins. If you are leaning toward a more meat-free lifestyle, don’t hesitate to up your B vitamins by 100-200 mg a day. Especially vegetarians are often extremely deficient in Vitamin B12 which keeps your brain working at an optimum performance and prevents Alzheimer and dementia.
These are the ones I take on a daily basis. Some of you may object to the idea of supplementing their diet with artificially synthesised substrates. I also think you should get the majority of your nutrients from nutrient-rich real whole foods. Nevertheless, try out the ones I listed above for a month or so and see whether you can witness any positive effects on your body. Good things happened to me and that is the reason why I have integrated this biohack into my life.