Minimal Supplements to Consider

Periodically, people ask me what minimal supplements they should consider taking. I remind them that I am not a doctor or a certified nutritionist, and I am only sharing my researched opinion based on over 40 years of investigating these issues. Please consult your physician or a nutritionist open to natural solutions for any questions you may have. I suggest the following (in order of decreasing importance) as an addition to a well-balanced diet: avoiding as much sugar, processed food, and empty carbs as possible. Also, it is VERY IMPORTANT to try to remove ALL SEED OILS from your diet. There is substantial evidence now that these are pure poison to your system.

1. D3 — The single most crucial supplementation you can take, as it affects over 250 genes, and every cell in your body has a D3 receptor. It is essential for a robust immune system, particularly in combating viral infections. Dr. Berg, a YouTube commentator, has numerous posts on the significance of D3 to your health. You can start here. Note: There are two forms: Cholecalciferol – the common form that must be converted by the liver to be used as calcifediol. Cholecalciferol is sometimes referred to as the storage form of D3. Large doses can take up to 7 days to be converted. Calcifediol is the immediately applicable form, but it is more expensive and less readily available. It is available for use within a few hours. Both forms serve therapeutic action when used together to treat an active infection.
2. N-acetyl cysteine (NAC) — I knew about this important compound for a long time. Still, it wasn’t until I read The Better Brain Book by neurologist Dr. David Perlmutter that I fully appreciated its importance. NAC protects your liver and your brain and is the most critical antioxidant you can supplement with.
3. Magnesium — Needed for everything in the body, especially proper utilization of D3. The Glucanate form is most readily absorbed and utilized, with up to 70% absorption, whereas all other forms typically absorb less than 25-30%. Most people are deficient. D3 needs magnesium to be fully effective.
4. K2 MK7 — The most active form of K2, which balances out high doses of D3 and puts calcium where it is supposed to go.
5. Curcumin—The active ingredient in turmeric, which is suitable for almost everything but is poorly absorbed. Specialized versions claim high absorption.
6. Vitamin C — I prefer a liposomal version for better absorption and less gastric distress. Linus Pauling argued that 4 grams a day should be the starting point for any therapeutic regimen when trying to solve a problem that C addresses.
7. B vitamins — The two to start with are B1 and Niacin. A healthy gut biome can supply many B vitamins, but few people have one. The most active form of B1 (thiamin) is Benfotiamine.
8. Zeaxanthin/Lutein — Protects the eye, especially against age-related macular degeneration and other issues with the retina.
9. Nattokinase — A fermented soy product that does numerous good things in the body and is a key component of all vaccine injury recovery protocols. It is vital for women with a family history of fibroid tumor issues. It is intended to both prevent the formation of fibroids and aid in their dissolution. Here is the formula I personally use.
10. Butcher’s Broom — *New addition. This herb strengthens the walls of the vascular system (comprising arteries and veins). One of its primary uses is to relieve hemorrhoids within 36-48 hours. We all need stronger vascular systems.

One of the most challenging things to learn is who you can trust to provide you with fair and accurate information. Additionally, it is essential to acknowledge that human variability is a reality, and we all respond differently, so your results may vary due to individual differences. We each have a unique genetic makeup, eat differently, and live in different environments with different epigenetics (things that influence how our genes express themselves).

That said, this is just the beginning, but what I would consider the “I can’t do without” list, no matter how good you believe your diet is. Another important consideration is your gut biome, but that is another issue. Please take a look at my post on L Ruteri for more info.

*Updated 07/05/2025.