When it comes to optimizing your health, fitness, and overall well-being, supplements can be a powerful tool to fill in nutritional gaps and enhance performance. While a balanced diet should always be the foundation of good nutrition, the right supplements can support muscle growth, boost energy levels, improve recovery, and even aid in weight loss. From protein powders and vitamins to essential minerals and performance enhancers, choosing the right supplements can help you achieve your goals faster and more efficiently. In today’s video, we’ll break down the most effective supplements, how they work, and how to incorporate them into your routine for maximum results!

Dr. Gundry shares his top 10 daily supplements, explaining their unique benefits and why they are essential for overall health. He begins with vitamin C, highlighting its critical role in immune function and collagen production. Since humans lack the ability to produce vitamin C due to a “ghost gene,” he recommends continuous intake throughout the day, preferably in a time-release form, to maintain optimal levels.

Next, he discusses the importance of magnesium, a mineral crucial for heart function, gut health, and brain performance. He suggests a daily dose of approximately 400 mg to support various bodily processes. The conversation then shifts to B vitamins, particularly methylfolate and methyl B12, which are essential for energy production and cognitive function. Due to common genetic mutations that hinder B vitamin absorption, he emphasizes the importance of taking their active, bioavailable forms.

Dr. Gundry also underscores the significance of vitamin D3, a powerhouse nutrient for immune support, bone health, and hormone regulation. He recommends a daily dose of 10,000 IU, much higher than the typical recommended intake, to ensure optimal levels. He pairs this with vitamin K2, which works synergistically with vitamin D3 to regulate calcium metabolism, preventing calcification of arteries and supporting bone strength.

Omega-3 fatty acids, particularly DHA and EPA, are another key supplement he promotes for brain health, heart health, and reducing inflammation. He also introduces cutting-edge compounds like Urolithin A, known for its role in mitochondrial renewal and cellular energy production, and Carbon-15, which may have potential longevity benefits.

Finally, Dr. Gundry challenges the traditional “calories in, calories out” weight loss philosophy, arguing that metabolic health plays a more significant role than simple calorie counting. He highlights berberine as a natural alternative to pharmaceutical appetite suppressants, supporting blood sugar regulation, metabolism, and fat loss. By incorporating these top supplements into a daily routine, he explains how individuals can enhance their health, improve longevity, and optimize overall well-being.

Examples of Supplements: