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Nutrient depletion in our soil and food supply means most people are running low on essentials - but which supplements actually move the needle? Dr. Barrett Deubert narrows it down to his top five: a comprehensive mineral complex, magnesium (and which form to choose), fat-soluble vitamins A, D, E & K, creatine, and essential amino acids. He breaks down why each one matters, how to dose them, and shares a few honorable mentions for anyone looking to build out their stack further.
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Watch the episode on YouTube here!
DISCLAIMER
This content is strictly the opinion of Dr. Barrett Deubert and is for informational and educational purposes only. It is not intended to provide medical advice or to replace medical advice or treatment from a physician. All viewers of this content are advised to consult their doctors or qualified health professionals regarding health questions and concerns. Neither Dr. Deubert nor the Real Health Co. takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All audience members, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement, or lifestyle program.
. . .
Watch the episode on YouTube here!
- (00:00) - Intro
- (01:22) - Why Supplements Matter
- (02:18) - #1: Comprehensive Mineral Complex
- (03:22) - #2: Magnesium
- (04:56) - #3: Fat-Soluble Vitamins
- (06:59) - #4: Creatine
- (07:57) - #5: Essential Amino Acids
- (10:37) - Honorable Mentions & Closing
DISCLAIMER
This content is strictly the opinion of Dr. Barrett Deubert and is for informational and educational purposes only. It is not intended to provide medical advice or to replace medical advice or treatment from a physician. All viewers of this content are advised to consult their doctors or qualified health professionals regarding health questions and concerns. Neither Dr. Deubert nor the Real Health Co. takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All audience members, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement, or lifestyle program.
Creators and Guests
What is The Real Health Podcast?
On a mission to share practical solutions to improve your wellbeing, The Real Health Podcast will equip you with evidence-based recommendations essential to achieving a healthy lifestyle. Join Dr. Barrett Deubert as he shares his passion for educating, inspiring, and empowering individuals to achieve “real health for real people”. Breaking down health topics such as: immunity, stress, real food, natural living, and much more to provide you with actionable steps to improving your family’s health.
We know nutrition depletion exists in our soil and our food supply. It's just hard to get nutrients the way we need to get them. So the reality is we are losing certain vitamins and minerals every day and we need to replete what we lose or what we're not getting from our nutrition. Welcome back to another episode of the Real Health Podcast. Today, we are diving into all things supplements.
Dr. Barrett:But from a perspective of if I had to go back and with what I know now, what five supplements would I be taking daily that I'm taking now but didn't know about twenty years ago? These are my five. If you were to boil me down, like put me in a corner, boil it down to Doctor. B, give me the five, not six, not seven, five recommendations. These are it.
Dr. Barrett:We're gonna go through them and I'll give you some honorable mentions at the end because it's hard to just say five. But here we go. Let's talk through why supplements matter. First off, we know nutrition depletion exists in our soil and our food supply. It's just hard to get nutrients the way we need to get them.
Dr. Barrett:So the reality is we are losing certain vitamins and minerals every day and we need to replete what we lose or what we're not getting from our nutrition. Number one, I do believe a comprehensive mineral formula is at the top of every supplement list needs. I think that when you look at minerals it's involved in it's like the spark plug of the body. It's involved in enzyme reactions, every enzyme reaction, and yet most people are deficient because of lack of minerals and soil and because of processed foods. The benefits when minerals are adequate is that you have normal energy production, we get strong hair, nails, and bone density, we get a good thyroid function, hormone function.
Dr. Barrett:Specifically, the thyroid really loves certain minerals like selenium, like iodine that we're missing out on. Zinc is massive for the immune system. We get better hormone production, blood sugar management, especially when it's like manganese. It's a massive blood sugar regulator and obviously muscle function. So when we look at minerals, they practically affect every system of the body that's important and we're deficient in them.
Dr. Barrett:So a complete mineral complex, I believe should be at the top of your list. And if you wanna even level up the minerals, would suggest why don't you do a complete mineral complex supplement and then add some trace minerals in your water first thing in the morning. Number two, magnesium. We talk about it a lot because it's that important. If I could only really recommend two to three supplements, magnesium would be at the top of the list because again, it's involved in over 300 different enzyme processes.
Dr. Barrett:Depend on magnesium, magnesium is essential for energy production specifically ATP. It helps create so much balance but energy within your body. What we see is when people start taking magnesium they have better sleep, lower stress, better muscle recovery, headache prevention, better cardiac rhythm or muscle rhythm, heart rhythm support, blood pressure regulation. Magnesium can help you sleep deeper and recover better. It's great for bowel function.
Dr. Barrett:And there's so many different types of magnesium and the big four are glycinate, threonate, malate, citrate. With glycinate, I would say, being the best recommendation at a couple hundred milligrams a day support for most people because it's sleep, stress, and recovery. When we get into three and eight, it's a little bit specialized, for the brain, crosses the blood brain barrier, and is great for neurological function, whereas malate is more within the Krebs cycle energy production of your cells generating ATP. Think of that more muscle demands. And then citrate would be like, hey, I just don't have bowel regularity and you need to create some bowel movements in a season where you're trying to fix the gut.
Dr. Barrett:And that's where a lot of citrate, magnesium citrate can help. The molecule is so large it stays in the gut, doesn't cross the, intestinal barrier. But it's not the best form. If you're asking me what the best two forms are, they're typically gonna be glycinate and threonate. Magnesium, 300 enzyme reactions, it's that important.
Dr. Barrett:Number three, vitamin D A K E or your four fat soluble vitamins. ADEK are fat soluble vitamins found within animals that when we consume, they help with immune function, bone health, brain function, hormones, vision, cardiovascular health. Massively depleted in most people. Most people just hear about vitamin D. There's a little bit of awareness on vitamin K when those are combined for bone density, and then there's a subtle amount of information on vitamin a because of its immune properties related to certain viral loads.
Dr. Barrett:But, man, vitamin e is a potent antioxidant and should be considered a part of a wellness regimen. I would suggest testing your vitamin A, D, E, and K levels so you know exactly how to dose them properly. As a fat soluble vitamin, you can't just take mega doses of it without it bioaccumulating in tissue and causing problems, so we wanna be intentional here. But these fat soluble vitamins work cohesively together to create a greater effect and should be considered taken together unless there's a need for you not to. And there are some specialty needs.
Dr. Barrett:Make sure you work with your practitioner to figure out if that's right for you. And when we look at number four, I've said it before, in the last couple years and I think it's important to put in the top five, but I think creatine, whether whether you're 20 or 80, probably need to be taking creatine. Three grams to five grams a day is sufficient. It's been studied for headaches, muscle recovery, muscle atrophy prevention. I think this is massive for as we age, we lose 1% of muscle per year after the age of 40 unless we do something about it, so sarcopenia prevention.
Dr. Barrett:Muscle is a longevity organ, so making sure that we're building muscle mass as much as we can. Creatine helps with that. Creatine also helps generate energy, ATP, the energy molecule of your mitochondria, your cells, need creatine. So that creatine phosphate, that phosphate is donated to make adenosine triphosphate, and that makes life go round and round inside of the mitochondria. Mitochondrial dysfunction is at the core of many chronic health issues.
Dr. Barrett:Creatine can help raise natural ATP levels and be significant. And there's been some great studies on it in, in terms of brain energy, cognitive performance, headache, and migraine prevention or reduction of symptoms. And so we should definitely consider it as not an athlete supplement, but something that most people, would benefit from. Number five is gonna be coming out as a surprise. It's not omega-3s.
Dr. Barrett:It's not probiotics. It is amino acids. If you were to say, what is a top five supplement recommendation? Free form essential amino acids, I think, are an absolute game changer. I'll say I'll say this, hey, Grant, grab me the blue bottle right there, and I'll show it to the camera.
Dr. Barrett:If you didn't know, we have a YouTube channel, and you can watch the videos there, but this is what I take. It's a it's a tablet version. There's a powder version as well of essential amino acids, and this is what are the building blocks of protein or muscle. It's, essential for neurotransmitters to be made in the brain. Essential amino acids are are necessary for detoxification to happen, for you to build muscle.
Dr. Barrett:It is something that we're severely malnourished in. We don't get enough protein. What I love about essential amino acids over whey protein or other protein powders is it doesn't raise blood sugar levels. It doesn't spike insulin or insulin growth IGF one insulin growth factor. You can take it and stay in a state of fasting.
Dr. Barrett:It is really non impactful to your insulin. And so I take it first thing in the morning on an empty stomach, getting those amino acids to fuel my energy systems as I'm fasting usually for a few hours. So I think when we look at essential amino acids, it is necessary for muscle protein synthesis, tissue repair and healing, healthy immune function, neurotransmitter like I mentioned neurotransmitter production in the brain, hair, skin, nails. We see it as recovery from exercise and illness like when I come off a fast I slam essential amino acids. There's a ton in bone broth so you can get it from that source but honestly I think supplementing with it I would put that in a top five especially if you're over the age of 40 your essential amino acid levels start to lower.
Dr. Barrett:Again, sarcopenia prevention or prevention of muscle mass loss. And if you struggle to eat enough protein, this is a great way. I mean, a couple tablets gets you 20 grams, equivalent 20 grams of protein. That's crazy to me. And so it's really great to kind of biohack that inadequate protein that we usually don't consume enough of.
Dr. Barrett:Those are your top five. Honorable mentions I think would be looking at your omega three six index and fish oil supplementation based on that, specifically DHA and EPA. I think probiotics can be good at times. I do think there's some benefit to glutathione liquid based antioxidants like turmeric and resveratrol, but if you were to give me the five that are staples for daily use that most people need, those are my top five. I would suggest working with someone to figure out your dosing strategy and how to incorporate those into your routine.
Dr. Barrett:Thanks for listening to another episode of the Real Health Podcast.