Supplements

Amla Powder

Amla powder is made from dried Indian Gooseberries and is thought to be one of the worlds highest concentrated sources of antioxidants. Please note, this is the entire gooseberry that has been dried and powdered, not an isolated extract from the berry. It has a tart taste and is great in smoothies, oatmeal, or applesauce.

Amla, or Indian Gooseberries, is known for being an abundant source of vitamin C and other potent antioxidants. The powder is lightly tart, sweet and refreshing. It is made from tree-ripened whole berries with the seeds removed, dried at low temperatures and finely ground to preserve the unique flavor and nutrition. Studies suggest it can help lower cholesterol, fight cancer growth and invasion, and may be beneficial for those with diabetes. Amla is one of the highest sources antioxidants; much much higher than even blueberries! I want to stress an important point here: this is not an isolated ingredient, it is a whole plant food that has been dried and turned to a powder. Serving suggestion is 1 teaspoon daily.

Hemp Seeds

Hemp seeds are high in protein, vitamins, and minerals such as Vitamin E, potassium, magnesium, and zinc. They are a tasty addition to smoothies, oatmeal, or on salads.

Hemp seeds are a great source of protein and whole plant fat. When we talk about healthy fats and unhealthy fats, the kind that you should focus on is fat that is found NATURALLY IN FOODS. This means avoiding fats that have been extracted from foods such as oils. This also includes coconut oil. Our body processes ingredients, including fat, much better when they are consumed with the fiber, proteins, vitamins, and minerals also found in that same food.

Flax Seeds

High in fiber, healthy fats, and anti-cancer compounds, flax seed is an affordable and easy way to take your health to the next level. I recommend that you consume 2-3 tablespoons per day in ground form. You can buy them whole and grind them at home as needed.

The best fats are the ones found in whole food sources such as flax seed. Please keep in mind, FLAX SEEDS NEED TO BE CONSUMED IN A GROUND FORM. I recommend buying WHOLE flax seed and milling them yourself at home with a coffee grinder or in smoothies with a high powered blender like the VITAMIX or BLENDTEC. The large Ninja container will do an awful job at grinding up flax, so don’t waste your time. Flax seeds can’t be consumed whole or else they pass through you intact. Flax is extremely high in lignans which have been shown to reduce the risk for PROSTATE CANCER, COLON CANCER, and BREAST CANCER, to name a few. YOU DO NOT HAVE TO BUY FLAX ONLINE. Many bulk sections in grocery stores will have them for $2-3 per pound, much cheaper than online.

Vitamin B-12

Vitamin B-12 is a water-soluble vitamin required for red blood cell formation, DNA repair, and brain health. There are different types of B-12 but the best form to take is “cyanocobalamin.”

While this is more of a recommendation for the vegans and vegetarians out there, it doesn’t hurt to take it regardless. Many B-complexes contain B-12, which is produced by bacteria in the gut of animals and thus, found in many animal products such as meat. Many paleo and ketogenic diet “experts” will try to convince you that you need to eat meat for the Vitamin B-12, but we know that meat increases the risk for many types of cancer, especially colon cancer, as shown HERE. So stay away from meat and take your B-12. Just remember to take 2000 mcg/week or 500mcg/day.

Omega-3 Fatty Acids (Algae-Based)

Omega-3 fatty acids are a type of fat that our body cannot make; this is why they are often referred to as “Essential fatty acids.” While fish are typically considered to be an excellent source of these fats, they are often high in environmental pollutants and toxins. This is why I recommend getting your Omega’s from lower on the food chain…Algae!

There seems to be mixed research around Omega-3 supplementation. The current thinking based on the best research I could find is that it either helps or won’t do any harm, so I take it. Some of the positive research suggests decreased brain inflammation and tissue loss over time. Check out these videos HERE, HERE, and HERE. I strongly recommend Algae-based Omega’s because they contain less pollutants than their fish-derived counterparts. Biomagnification occurs when environmental pollutants and heavy metals in the food chain grow in concentration as small animals getting eaten by subsequently larger animals. For example, big fish like tuna have more mercury than, say, sardines. So where do fish get their Omega-3’s? Algae of course! So that’s where I want to source my Omega-3’s as well.

Supplements I Don't Recommend

If a supplement is an extract from a food, (vitamins, minerals, oils, CoQ-10, and many others) it is generally a waste of money unless used to treat or prevent a micronutrient deficiency. The majority of the supplements listed above are whole foods that have been preserved in some way. For biologically active compounds to work best, they need to be consumed with the fiber, vitamins, minerals, and other phytonutrients that also exist in that food.

Spirulina Powder

You may have seen me use this product in many of my YouTube videos. However, there seems to be mounting evidence against this product related to its purity, and possible contamination of a substance called BMAA (which may increase our chances of developing Alzheimer’s disease and ALS or Lou Gehrig’s disease). You will not see me use this product in the future.

Co-Q 10

It my opinion, this is one of those gimmick supplements. Our body can naturally regenerate Co-Enzyme Q-10 through adequate sunshine exposure and a healthy dose of leafy greens. Save yourself the money and put it toward a nice blender.

Vitamin C

There is no excuse for not getting enough Vitamin C every day without the need for supplementation. All you need is 90mg per day of Vitamin C; this is the equivalent of 1 orange or a cup of strawberries. Other great sources include: Kale, bell peppers, kiwi, broccoli, Brussel sprouts, pineapple, and cantaloupe. Taking extra Vitamin C pills won’t help prevent the flu, but drinking green smoothies everyday will.

Iron

Iron is one of those minerals that we want enough of so as to not become anemic, but not so much that we increase our risk for heart disease. You’ve probably heard of antioxidants (like Vitamin C); well iron is a pro-oxidizer. High levels of iron, specifically Heme iron found in meat and animal products, increase our risk for heart disease, our #1 killer. If you think you should take an iron supplement, or may be anemic, get tested by your doctor. I am strongly against taking Iron supplements unless there is clinical data that suggests you are, indeed, iron deficient. To learn more about the differences between heme-iron and non-heme iron, check out my FAQ page.

Protein Powders

Protein powders are a complete waste of money. Most Americans eat WAY too much protein already. Many proponents of high protein diets say vegetarians can’t get enough protein, so eat meat, but also take protein powder. It’s almost comical if it wasn’t so pathetic. If you are taking protein powder I want you to know three facts: 1. You don’t need the extra protein, 2. You won’t gain muscle faster by taking more protein, 3. Extra calories, even in the form of protein, will lead to weight gain. Please source you protein from whole food sources. This means leave the powders, pills, and supplements at the store and focus on WHOLE FOODS like fruits, vegetables, beans, grains, and nuts/seeds. When you exercise, you raise your metabolism. Your body will naturally accommodate this by making you hungry. Eat more real food and you will get all the protein you need from it.