The stressful lifestyles and poor diets of modern day times makes it virtually impossible to get all the nutrients a person needs to thrive and achieve optimal health. And if you think taking a multivitamin has your nutritional needs covered, chances are, it won’t be nearly enough.

One reason for this is that most typical multivitamins are high in isolated vitamins and minerals that aren’t as well absorbed and utilized by the body as when the vitamins and minerals come from whole foods. The other reason is that many people have nutritional deficiencies so severe, they need to take heavy doses of certain nutrients just to get to baseline.

The ideal way to determine what you need is through testing. I recommend to test your vitamin and mineral status. Then, utilize foods rich in the missing nutrients followed by supplementation with quality vitamin and mineral supplements only if needed.

But even without testing, there’s almost a guarantee that unless you’ve proactively taken steps to get these nutrients, you will likely be deficient. It’s taken me many years of research to narrow this list down based on the consensus of numerous experts.

Vitamin D: Vitamin D is produced by the body after being exposed to the sun. It is highly cancer protective and needed for optimal bone health. The benefits could go on for the rest of this book, so I’ll simply say make sure you get enough through either moderate sun exposure if you live in a sunny area (hard to do) and/or supplementation with vitamin D3 of 1000IU per 25 pounds of body weight per day. A blood test is the most accurate way to determine your specific needs.

Magnesium: Magnesium is a common mineral deficiency resulting in trouble sleeping, anxiety, fatigue, and poor bone health. Cacao, greens, and many nuts are rich in magnesium. Taking 500-1000 mg of a chelated magnesium and/or using magnesium oil is recommended.

Zinc: Another common deficiency, zing is necessary for proper hormone production and immune system health. Ant extract (yes, an extract made from bugs), pumpkin seeds, beef, oysters, and cacao are good sources. If supplementing with higher doses of zinc, you may wish to include a natural source of copper as well because too much zinc can deplete copper. Cacao is a good source of both zinc and copper.

Omega 3: Omega 3 levels are very low among the general population including even health conscious vegans who don’t consume fish products. Adequate omega 3 levels is necessary for creating a proper cell membrane and keeping inflammation low. Fish oil is the ideal source of EPA and DHA. Krill oil is acceptable, but it is often very expensive for the amounts of EPA and DHA it contains and doesn’t have the same research backing it like fish oil does. Algae oil is a source of DHA for vegans. Suggested dose is 1-5 grams a day of fish oil.


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