The Best Supplements for a Healthier, Happier You! | Dr. Mark Hyman
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The perfect diet isn’t always enough – sometimes we need a little help from supplements to feel our very best. On today’s episode of “The Doctor’s Farmacy,” I’m giving you the ultimate supplement stack to complement your wellness routine so you can live better. We’ll cover the basics from multivitamins to probiotics and discuss why personalized testing is key to getting it right. Let’s explore how to effectively use supplements to bridge the nutritional gaps in your diet.
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What brand of vitamins do you suggest?
I have heard that A multi vitamin mineral combo is not a good idea. If you take all these together they can cancel out each other. Some vitamins are rendered useless because they bind to the calcium and dont get absorbed. Is this true?
Here’s a question that I’ve been wanting to ask for months!… Are you familiar with the supplement packs called Peak Performance by the Wellness Company? They were commissioned in Freiburg Germany, followed by another 3 clinical studies – & found to improve 25 major health key markers in all studies? From cholesterol to blood pressure to fighting free radicals, lowering inflammation & more! Truly life-changing ! I look forward to your response! TY! Rose
But what type of Magnesium? How about a video on the different types of Magnesium? You want to be sure you are taking the correct form of Magnesium that you need. There are several different forms of magnesium and each one addresses certain symptoms. Magnesium citrate, magnesium oxide, magnesium sulfate, magnesium chloride, magnesium glycinate, magnesium bisglycinate, magnesium maleate, magnesium L-threonate, magnesium bicarbonate, magnesium taurate, magnesium orotate, magnesium lysinate, magnesium aspartame…It is definitely confusing.
### Key Insights: "The Best Supplements for a Healthier, Happier You!" | Dr. Mark Hyman
#### 1. **The Necessity of Supplements in Modern Life**
Dr. Mark Hyman begins by noting that while, in an ideal world, humans wouldn’t need supplements, the reality of modern living makes them essential. The pristine conditions of our ancestors—hunting wild food, drinking pure water, and living free of pollution and chronic stress—are far from the current environment. Due to factors like poor diet, environmental toxins, and stress, the vast majority of people require supplements to meet their nutritional needs and achieve optimal health.
#### 2. **Importance of Personalized Supplementation**
Dr. Hyman strongly advocates for a personalized approach to supplementation. He argues that guessing which supplements to take without proper testing is inefficient and potentially wasteful. Personalized testing allows individuals to identify specific nutrient deficiencies and tailor their supplement intake to their unique biological needs. However, he acknowledges that not all healthcare providers are open to extensive testing, which led him to co-found Function Health, a service providing comprehensive biomarker testing.
#### 3. **The Widespread Issue of Nutrient Deficiency**
Despite efforts to maintain a healthy diet, Dr. Hyman highlights that most people still suffer from nutrient deficiencies. This is largely due to the declining nutritional quality of food, environmental stressors, and the demands of modern life. He cites that 95% of the U.S. population and 2 billion people worldwide have at least one nutrient deficiency. Therefore, supplementation is crucial not just for avoiding deficiencies but for optimizing overall health and well-being.
#### 4. **Rethinking Nutritional Standards**
The Recommended Dietary Allowances (RDAs) are designed to prevent deficiency diseases, but Dr. Hyman suggests that they are not sufficient for optimal health. For example, the minimal amounts of vitamins C and D required to prevent scurvy and rickets are far lower than what is needed for robust immune function and overall health. He advocates for a shift in focus from merely preventing deficiencies to actively optimizing health through higher nutrient intake.
#### 5. **Recognizing Symptoms of Nutrient Deficiencies**
Nutrient deficiencies can manifest in various ways, depending on the individual and their genetic makeup. Dr. Hyman explains that deficiencies in nutrients like magnesium, omega-3 fatty acids, and others can lead to a range of symptoms, including joint pain, migraines, depression, skin conditions, and more. He emphasizes the importance of recognizing these symptoms as potential indicators of nutrient deficiencies, which are often overlooked in conventional medicine.
#### 6. **The Core Supplements Recommended**
Dr. Hyman recommends a foundational supplement regimen that includes:
– **Multivitamin/Multimineral**: Ensures baseline nutrient adequacy, especially important for older adults, vegetarians, vegans, and those with chronic conditions.
– **Omega-3 Fatty Acids**: Vital for brain health, inflammation regulation, and overall cellular function, with most people being deficient.
– **Vitamin D**: Crucial for bone health, immune function, and overall health, with a significant portion of the population being deficient.
– **Magnesium**: Essential for over 600 enzymatic reactions, supporting everything from nerve function to mood regulation, with 60% of Americans being deficient.
– **Probiotics**: Supports gut health, which is linked to overall health, including immunity and inflammation control.
– **Creatine**: Beneficial for muscle health, brain function, and insulin sensitivity, particularly important for aging populations.
#### 7. **The Importance of Quality in Supplementation**
Dr. Hyman underscores the importance of choosing high-quality supplements. He warns against the many low-quality products on the market that may not provide the necessary benefits and advises opting for trusted brands that meet high standards of efficacy and safety.
### Conclusion
Dr. Mark Hyman presents a compelling case for the necessity of supplements in today’s world, emphasizing that modern lifestyles, environmental factors, and dietary limitations make it difficult to achieve optimal health without them. Through personalized testing and a focus on quality supplementation, individuals can address nutrient deficiencies, improve overall health, and optimize their well-being. His recommended core supplements—multivitamins, omega-3 fatty acids, vitamin D, magnesium, probiotics, and creatine—serve as the foundation for a healthier, happier life. Ultimately, Dr. Hyman encourages a proactive approach to health that goes beyond merely preventing deficiencies and instead aims to enhance and sustain optimal health.
bla bla bla
I am anxiously awaiting results from my Function Health testing. Hoping for answers to health issues and solutions
You look very unhealthy Mark the liar.
What about the risk of afib with fish oil supplements?
Can we do your tests if we’re in the UK please?
Thanks for sharing ❤I agree with your list of supplements wholeheartedly
Where are the show notes that list brands of supplements please
High Quality:
1. Multi vitamin
2. Iron
3. Vitamin D
4. Omega fish oil
5. Magnesium
6. Probiotic
7. Creatine
how much creatine???????
Totally agree! LOVE what Dr Hyman is trying to get out there…His knowledge is fab!
I’ve been a practicing Naturopath/Kinesiologist for 25yrs. In clinic I muscle test for "optimum" levels of all vitamins, minerals, fatty acids, food intolerances, "bugs" eg yeast, parasites, chemical load, neurotransmitter levels, hormone levels and the optimal energy of our organ systems.
Muscle testing is a brilliant diagnostic method. Learning to competently dowse is also a fantastic way to pinpoint levels/issues. Anyone can learn to do this. Just takes a little time and application.
Magnesium and zinc are the 2 most common mineral deficiencies I find in clinic. (In NZ zinc levels in the soil are deplorable…zinc is involved in at least 200 biochemical processes.) Minerals must be delivered to the body in good forms so we absorb them well. Nordic Naturals offer quality fatty acids.
Practitioner quality products are def more reliable than most OTC, or stuff on supermarket shelves. If stressed
I would include a good adrenal support supplement (we have a stress epidemic happening globally..)
There are great herbs that support adrenal and nervous system health…eg Ashwagandha, Siberian Ginseng, Rhodiola, Holy Basil, Bacopa, Gotu Kola…
Inositol is excellent for panic attacks, OCD, anxiety disorder. A quality L theanine will calm the mind and help bring focus.
Stop fearing cholesterol…we need plenty. Can’t make Vitamin D frm sun without it.
Maybe also consider a device or shunghite to protect frm EMF frequencies/radiation.
We do NOT need drugs to be well.. (Impt in emergency situ tho)
Clean, nutrient dense food.👍 Spirulina is cool. Chlorella is too (good brands.)
We can be well if we take our health into our own hands.
Take care y’all.❤
I’m a 42yr old woman and I have a low iron with fibroids 😩 any advice !?🤔 thanks 😊
How about a video where you answer questions only from viewers please
Thank Dr Hyman 🙏💯
does epsom salt foot soaks enough to get daily Mg requirements?
Love the intro.
My doctors’/lab’s lower reference range for ferritin is 5, so over the past 10 years, when my ferritin level (on iron pills) comes back at 23-31, I’m told, "Your iron looks good!" and my complaints of fatigue and weakness are ignored. I had a hematologist/oncologist prescribe IV iron in 2007, and I felt amazing for a few years. I’m curious if Function Health uses established reference ranges or optimal reference ranges.
Between age 35-40, nature decided a long time ago through evolution that it would start deregulating many of the compounds that the body needs such as melatonin, nitric oxide, NAD, hyaluronic acid, taurine, glycine, NAC, glutathione and lord knows what else. You don’t need to supplement because your not getting enough sunshine, sleep or a balanced diet, instead you need to supplement because nature (in our previous wild state), no longer needs us for reproduction, hunting or otherwise supporting the tribal unit. This is why the Bryan Johnsons of the world take over 100 supplements a day. When you have to post your biological age on leader boards, you have to supplement those compounds that nature is deregulating.
Hi Dr. Hyman, Ive been following you for several months now, learning so much and sharing your podcasts with others! I have a burning question, if that’s ok? ..
And also some Doctors say that Multi are not good anymore😢
Great video, Dr. Hyman. Your emphasis on nutrient deficiencies is spot on. It’s clear our modern diets fall short. I appreciate the practical advice on essential supplements. While whole foods are ideal, targeted supplementation can be a valuable tool. Let’s encourage more research on supplement efficacy and safety to empower informed choices.
Thank you guys for talking about it! I also have anxiety when it comes to money and being financially independent. I actually made a point of not getting into a serious relationship before I could feel comfortable financially and secure in my professional skills. I too always expect my partner to question me about what I buy although he’s NEVER done it, not even a hint. The problem is that our generation (I’m 32) grew up surrounded by divorces where women were mostly homemakers whose purchases were always questioned and viewed as frivolous, and they had to fight to get anything from the divorces. This happened between my parents and paternal grandparents (at 60). That is why this fear is embedded in me and in many other women. Carry on, you guys with this podcast!🎉
I’m a huge fan mark I signed up for functional health and did very well on your test. I have a regenerative garden in my yard I even have my own YouTube channel on called urban regenerative gardening
What about Electrolytes
Dr. Mark Hyman, can you do a video on high mercury blood levels from eating too much fish? I joined Function Health and my blood work showed high mercury levels. I do not eat sugar, fructose, etc, no seed oils, and no processed foods. I eat grass fed organic beef, pasture raised organic chicken & eggs, organic fruit and veggies. I love seafood, including anchovies and sardines, and I thought I was eating healthy until my mercury levels showed as very high. I also take Omega 3 EPA, DHA.
❤
So wait we want wild salmon? Or we want farm
Raised salmon?
B & B12 = Game changer
Thank you for a good informational video. As one who is now in her 70’s, it is even more important to understand the benefits and roles of supplements. In January i was surfing Youtube and stumbled across some videos dealing with vitamin and mineral deficiencies. Out of curiosity I began watching and realized I was very likely deficient in magnesium (lots of cramps in legs, feet and hands, much trouble sleeping, feeling stressed out). The result was much more research to understand more about it and thus learned how it was also important to also have adequate vitamin D3 along with it. It has taken a few months (from January to June) to restore the balance and now just take a minimal amount (100mg) – a decrease from the 300 mg I was taking daily. This has provided the biggest change for me — I feel so much better and more engaged in life. My other basic supplements include taking a daily vitamin B complex, Omega 3, D3 and D3 with K2, and vitamin C with zinc. Will also mention my diet is sugar free and gluten-free (and has been for many years). The other change I am implementing is increasing my stomach acid taking olive oil mixed with apple cider vinegar with my meals. Already noticing some benefits with my digestion and overall well– being. thank you for providing this for us — it can be life-changing to discover what is missing in your diet.
I’ll admit I was highly skeptical of supplementations’ ability to combat my depression, but I started on folate (methylation complete), fish oil, creatine monohydrate, magnesium glycinate, and a few others about 2.5 years ago. I have now been able to decrease my SSRI dosage from a large dose to half a pill per day and I feel better than ever.
K2?
Thank you.
Dr Hyman, can you please advise me as to how to restore my body. I had a stroke in May. And since then I’ve had a heart monitor placed in my chest.
What supplements do I need to take for my heart and brain. My short term memory is still not functioning properly. What can you please advise me what to do.
Thank you so very much for your help. Blessings
Do you have any suggested or recommended functional doctor in the UK that follows closely your philosophy?
What’s up with the enhanced photography? Your skin looks clear, perfect and tanned, fake? Why? Can’t take a few winkles? I listen to you for reality not Hollywood. Usually a huge fan. I don’t see you replying to comments, quite interesting.
Supplements have changed my life.
I feel better. My labs are unrecognizable.
And I got off so many medications.
My mom did the same. So grateful!
Honesty this is very advanced information for even the health buff, unfortunately most of the population is a
Simply unaware of the current situation regarding anything about health. Maybe its time to air drop leaflets?
I’ve always heard that multi vitamins never get absorbed!??
Everyone is pushing supplements. Where do I get the money to afford them ? ( I’m a senior )The prices keep going up , "On everything". The Supplement business is starting to sound like Big Pharma! "Must be wealthy to be Healthy"
But when do you take them and not to.mix together @markhyman
Thank you
MAY GOD CONTINUE to bless you for your intensively pivotal contentinformation/guidance. For quality I shall begin with ordering pre/probiotics and supplements from Doctor’s Pharmacy.
Im vegan and get bloods annually. I only take b12 and everything checks out. This guy has never been vegan and speaks as if he knows… he doesn’t.
💯
How come everyone says the RDA’s are too low, but no-one will tell us the minimum amount we should be taking of vitamins, minerals and other supplements for optimal health. Even though everyone has different needs, what are the minimums mg’s or mcg’s for:
Vitamin A
Vitamin B1: Thiamin HCL
Vitamin B2: Riboflavin
Vitamin B3: Niacinamide
Vitamin B5: Pantothenic Acid
Vitamin B6: Pyridoxine
Vitamin B7: Biotin
Vitamin B8: Inositol
Vitamin B9: Folate
Vitamin B10: PABA
Vitamin B12: Methcobalamin
Vitamin C
Vitamin D3 – 5,000 – 10,000 IU (thanx)
Vitamin E
Vitamin K1
Vitamin K2
Himalayan Sea Salt
Potassium
Calcium
Magnesium Glycinate – 250 mg (thanx)
Phosphorus
Choline
Iron
Omega-3’s: EPA, DHA, ALA
Copper
Manganese
Iodine
Zinc
Boron
Molybdenum
Selenium
Chromium
Vanadium
How much vitamin D can I safely take? I’m taking it but my body is not absorbing it, because I’m still low in vitamin D. Thanks