Updated: May 2018

Jacob's daily Supplement/Vitamin Universe totaling ~$11/day.

Ideally we get all of our nutritional needs from the food we eat. In the hustle and bustle of balancing your work and personal life, a well rounded nutritional intake is quite a challenge. Here steps in supplements. To both maintain what my body requires to optimally function and exceed those requirements to achieve my healthspan goals.

When people see my handful of pills, I get quizzed on what each accomplishes. Below is a list of nutrients, minerals, and basic food staples that have become a must in my day-to-day operation. Some are specific to my DNA that I tested through 23andMe, and how I metabolize certain things differently than others such as the folate/MTHFR called out in the list.

I've found a daily smoothie is the best and tastiest way to consume the 'food' and 'spices' listed. Find out more on my daily smoothie recipe here and my blender here

Reason note: The reasons and benefits of each supplement are listed below each of the items. These are very high-level keywords I've compiled from hundreds of articles, studies and podcasts I've sat through. The keywords can be extrapolated to benefit issues or conditions as follows:

  • Gut - gastrointestinal issues, IBS, IBD, Chron's, leaky gut, bloating
  • Brain - neurological disorders, Alzheimer's, Parkinson's, dementia, memory, recall
  • Skin - scars, acne, smoothness, glow, healing, wrinkles
  • Immunity - immune system, cold, flu, allergies, autoimmune diseases
  • Heart - cardiovascular disease, blood sugar balance, insulin balance, diabetes, heart attack, stroke, cholesterol balance
  • Anxiety/depression - stress, fatigue, mood disorders
  • Respiratory - lungs, breathing, asthma, pneumonia, bronchitis, influenza

Product note: Don't look too much into the brands/links I've chosen. I'm constantly cycling thru reputable brands to find a cheaper, high-quality product. That said, it's hard to beat the quality of Pure Encapsulations, Thorne, Swanson, Standard Process and Nordic Naturals. Do your due diligence before buying anything from the guy on the corner (aka Amazon 3rd party vendors) selling any substance you will put in your body. Look for brands with NSF certification.

Link note: Most all product links will take you to Amazon where I've found the most competitive prices online and in-store. If you don't have Prime already, this is a reason to try it out for 30 days free or become an Amazon Prime member for free 2-day deliveries, access to movies and music, as well as the new Whole Foods perks! 

Workout note: Scroll to the very bottom of this page if you're intrigued about my workout supplements for muscle growth, performance, endurance, or recovery. 

Supplement guide

QtyCost/serving
Why I take this supplement, food, or vitamin.
Product link
 

Aloe Vera Juice

1/4 cup$0.31
Gut, digestion, acne/skin, anti-inflammatory, antioxidant, immunity, diabetes
Lily of the Desert Aloe Vera Juice
 

Apple cider vinegar

2 tbsp$0.22
Gut, digestion, metabolism, lower LDL, skin/scars, regulates blood sugar/insulin, heartburn, acid reflux, immunity
Bragg Usda Organic Raw Apple Cider Vinegar
 

Ashwagandha

500 mg$0.32
Brain, memory, muscle strength, endurance, sexual function, thyroid, fatigue, stress, anxiety/depression, blood sugar/insulin, immunity, cancer
Pure Encapsulations - Ashwagandha
 

Astaxanthin

12 mg$0.47
Brain, endurance, anti-inflammatory, antioxidant, natural sunscreen, skin, heart, fertility, vision
SportsResearch Astaxanthin with Organic Coconut Oil
 

B complex plus with Folate & B12

-$0.33
My DNA shows a 60% reduced MTHFR enzyme efficiency, could lead to increased homocysteine levels (bad)
Pure Encapsulations - B-Complex Plus
 

Berberine - Currently Testing

350 mg$0.44
Carb heavy days, reduces glucose response, longevity, diabetes, digestion, cancer
Pure Encapsulations - Metabolic Xtra
 

Ceylon Cinnamon

1/4 - 1/2 tsp$0.16
Brain, antioxidants, anti-inflammatory, cognative, heart, cancer
Ceylon Cinnamon powder by Dru Era
 

Collagen powder

1 scoop$0.63
Gut, metabolism, skin, muscle mass, liver, heart
SportsResearch Premium Collagen Peptides | Grass-Fed
 

Echinacea + vitamin C

198 mg + 5.4 mg$0.27
Immunity, infections, anxiety/depression, stress, pain, cancer, anti-inflammatory
Standard Process - Echinacea-C
 

Elderberry

2 tsp$1.04
Immunity, infections, allergies, blood sugar/insulin, diuretic, skin, cancer, antioxidants, anti-inflammatory
Nature's Way Sambucus Black Elderberry Original Syrup
 

Ginger

1 tbsp$0.05
Digestion, gut, anti-inflammatory, nausea, pain, respiratory
Healthworks Ginger Powder Raw Organic
 

Krill Oil

1000 mg$0.5
Brain, heart, aging, anti-inflammatory, cognative, anxiety/depression, bones and joints, skin, cancer
Swanson Maximum Strength Krill Oil
 

Magnesium (Glycinate)

120 mg$0.22
Muscle aches, digestion, anxiety/depression, sleep, headaches, energy
Pure Encapsulations - Magnesium (Glycinate)
 

MCT oil

1 - 2 tbsp$0.5
Metabolism, energy, cognative, digestion, gut, hormones, mood, heart, obesity, brain
SportsResearch Premium MCT Oil
 

Milk Thistle - Currently Testing

250 mg$0.17
Liver detox, diabetes, cholesterol, cancer, aging, antioxidants
Nested Milk Thistle
 

Multi-Vitamin with L-MTHF

1 capsule$0.58
All around health, aids my MTHFR deficiency
Pure Encapsulations - O.N.E. Multivitamin
 

Nicotinamide Riboside - Currently Testing

400mg$2.13
Aging, engery, cellular metabolism - NAD+ generates energy in mitochondrial-dense tissues like muscle, brain, and liver
Life Extension NAD Cell Regenerator Nicotinamide Riboside
 

Omega 3 EPA / DHA

1562 mg$0.49
Brain, depression, anxiety, ADHD, cancer, diabetes, inflammation, arthritis, infertility, IBD, alzheimers, skin
Nordic Naturals ProEPA Xtra Diet Supplements
 

PQQ - Currently Testing

20 mg$0.67
Cognative, memory, brain, heart, sleep, mood, immunity, obesity, antioxidants, anti-inflammatory
Life Extension PQQ Caps (Pyrroloquinoline Quinone)
 

Probiotic

1 sachet$2.67
Gut, digestion, metabolism, allergies, thyroid, headaches, skin, weight, anxiety/depression
Visbiome Probiotic Unflavored Sachet
 

Sulforophane

300 mg$1
Aging, cognative, cancer, anxiety/depression, heart, cholesterol, immunity, skin, diabetes
Avmacol Immune®
 

Turmeric

1/2 - 1 tsp$0.17
Anti-inflammatory, anxiety/depression, pain, gut, skin, diabetes, cancer, obesity
Turmeric Powder From Ceylon
 

Vitamin D3

5000 IU$0.06
Aging, immunity, heart, anxiety/depression, mood, bones, cancer, pain, diabetes
Swanson Highest Potency Vitamin D-3
 

Water

80 oz$0
Hydration, circulation, electrolyte balance. Your weight in pounds divided by 2 to get ounces per day
Water
 

Zinc

30 mg$0.2
Immunity, antioxitants, hormones, heart, diabetes, fertility, digestion, muscle growth, recovery, liver
Pure Encapsulations - Zinc 30 - Zinc Picolinate
 

Worried of over-supplementing? Only a few nutrients carry risks if consumed in very high quantities. Read here for more information.


Jacob's Workout Supplement Universe totaling ~$1/use. 

Currently using the (pre, intra, post) workout items below prior to each of my workouts. Not the best tasting, but creates a cheap mix with the exact nutrient balance I need for sustained energy, muscle growth, and to help with muscle soreness. 

I've experimented with a handful of Ketone BHB, beta-hydroxybutyrate, supplements (salts, powders, sprays, esters) with minimally beneficial to neutral felt affects. There is growing (overwhelming) evidence that supplementing with BHB / exogenous ketones can aid with muscle endurance, mental clarity and even medical conditions such as cancer, diabetes, Alzheimer's, Parkinson's, and anxiety/depression. The US Navy is even leveraging exogenous ketones to prevent Navy Seal Divers from oxygen toxicity seizures! My thought is to cycle through these to gain some benefit, but the price tag is pretty steep increasing my total to $4-7/use! 

What works for you? Share your mix with us on social media or send us a note!

Beta Alanine - Pre-workout

1 scoop$0.27
Energy, muscle growth, endurance, performance, cognative, fatigue
Optimum Nutrition Beta-Alanine
 

Leucine (BCAA) - Pre/intra-workout

5 g$0.2
Muscle growth, recovery, soreness, endurance, performance, protein synthesis, gut, diabetes, blood sugar
True Nutrition L-Leucine Powder
 

Glutamine (BCAA) - Pre/post-workout

3 - 5 g$0.18
Muscle recovery, soreness, endurance, performance, protein synthesis, gut, diabetes, blood sugar
True Nutrition L-Glutamine
 

BCAAs - Currently Testing

1 scoop$0.45
Muscle growth, recovery, soreness, endurance, performance, protein synthesis, gut, diabetes, blood sugar
Scivation, Quake 10.0 Pre-Workout,
 

BCAAs - No Longer Taking

1 scoop$0.6
Muscle growth, recovery, soreness, endurance, performance, protein synthesis, gut, diabetes, blood sugar
Scivation, Xtend Raw BCAAs
 

Exogenous Ketones - No Longer Taking

1 scoop$3.33
Energy, muscle growth, endurance, diabetes, anxiety/depression, weight, cancer, heart, aging, brain
Kegenix PRIME
 

Exogenous Ketones - No Longer Taking

1 packet$6.5
Energy, muscle growth, endurance, diabetes, anxiety/depression, weight, cancer, heart, aging, brain
KETO//OS MAX
 

Exogenous Ketones - No Longer Taking

1 scoop$3.13
Energy, muscle growth, endurance, diabetes, anxiety/depression, weight, cancer, heart, aging, brain
KetoSports KetoCaNa Dietary Supplement
 

Bone Broth Protein - No Longer Taking

1 scoop$1.75
Muscle growth, recovery, protein synthesis, gut, diabetes, performance
Ancient Nutrition Bone Broth Protein Powder