Design Your Personal Supplement Stack Informed by Blood Testing

What are supplements?

The term supplement is rather generic, and it is better to break this down into some more specific categories:

Micronutrients

These are vitamins and minerals that the body cannot make on its own or perhaps or cannot make them in quantities sufficient for survival and optimal function. A well-known example in this category would be vitamin C for immune system support (amongst other reasons).

Macronutrients

These are products derived from the three main food groups which are protein, fats and carbohydrates. A well-known example in this category would be protein powder to keep protein intake sufficient for your lifestyle and training needs.

Biologics

These are living organisms (or the by products of living organisms). A well-known example in this category would be pro-biotics for gut health.

Botanicals

These are herbs and plant extracts which are not always essential for health but may provide other benefits. A well-known example in this category would be ashwaganda to help manage stress.

Metabolites

These are substances (or the intermediates or precursors used to build them) that your body produces naturally but which are supplemented to boost levels beyond what is normal. A well-known example in this category would be the hormone melatonin, which could be used judiciously to help with sleep issues caused by jet lag.

Catalysts

These are substances (often enzymes) that speed up reactions in your body. A well-known example in this category would be protease to help digestion by breaking down protein.

Why should you care about supplements?

The fundamental reasons why supplementation may be valuable to you are:

• The mismatch between the environment that humans evolved in and the environment that we live in today: You can think of supplements as a corrective action you take to compensate for the very different nutrient densities, light levels and microbial exposure that humans find in the modern world. It is not so much that you might supplement because humans themselves are broken but more because the modern environment is nutrient-poor. To name but a few: modern farming practices (which have reduced the mineral content of soil and also bred crops for yield at the expense of mineral content), the foods we consume, the sleep/wake cycles we keep, living primarily indoors and higher stress levels all contribute to this problem.
• Performance enhancement: As you push beyond your normal limits (e.g. in training and sporting performance), it may be beneficial to take work-enhancing (ergogenic) supplements to support this load.
• Specific genetic indivduality: You may have conditions that make it harder for you to convert or use nutrients and, under medical guidance, supplementation may help with your specific issues.
• Coping with periods of stress: There are times when you might be under periods of higher load than normal such as pregnancy, surgery recovery or mental stress and supplementation may be valuable.
• Because the supplement is better than the food itself: You may want the benefits of a specific nutrient but without the downsides (or large required volume) of the food source it is naturally found in.
• Synergy: Some supplements require others to work fully. For example, taking vitamin D without also taking vitamin K2 and magnesium is counter-productive.

It is also crucial to remember that supplements are not regulated in the way that drugs are. Whilst a drug must be proved safe and effective before it can be marketed and sold, the same is not true of supplements (or the conditions they are manufactured in). It is thus essential to:

• Seek guidance from your doctor or health practitioner before taking supplements (and even more so if you have existing health conditions or are taking medications).
• Stick to classes of supplement that are well-studied and have a clear benefit.
• Choose products from well-known suppliers with high-quality production controls (see ‘what you should look out for’ further down).
• Understand the actual levels within your own body via testing conducted by your health practioner, doctor or a well-known and reptuable company.

Why should you use a blood testing service to monitor your supplementation?

Supplementation should not be about ‘shooting blind’. You want to know both that the supplements you are paying for are actually ones that you need and that you are not missing out on ones where you are deficient. Blood testing (generally using an at-home self-draw supplier or via your health care practitioner) is a great way to check the levels of common macronutrients (e.g. Omega-3/6), Vitamins (e.g. vitamin D) and minerals (e.g. iron). You can integrate this with blood testing also for heart health, kidney and liver function (amongst others) since many suppliers will offer a range of tests, and you can build a personalised package that meets your needs. See my article on blood testing for more on this topic and for the supplier I chose.

It’s also worth bearing in mind that some supplements at too high a dosage (particularly if they are contained within a number of products leading to a higher dosage in total) can have health consequences. For example, vitamin D, whilst essential for calcium absorption, is fat soluble, which means that (unlike Vitamin C) it can build up in your body in turn leading to higher that desired calcium levels (with consequences for your blood vessels and kidneys). On the other hand, some supplements beyond a certain level cannot be stored in the body and will be excreted. Vitamin C is a prime example of this. Thus, regularly re-checking your levels is a good way of making sure your supplementation programme is leading to optimal levels in your blood steam.

Bear in mind that a particular blood test is only a snapshot in time, and it’s important for you to monitor your trends (especially as you change/modify your supplementation stack). Therefore, booking in periodic retesting for your blood is a good idea so that you can establish that trend view. Most good blood service testing services will offer an app or portal interface where you can visualise and report on that data and monitor your trends over time.

What should you look out for when choosing supplements?

The supplements marketplace is an absolute minefield with a huge number of products from a vast number of suppliers, some of whom will be marketing products with little or no proven benefit or products of low quality with poor production controls. This problem has only been exacerbated by the internet and social media. Once you have decided on a particular type of supplement you want to take and are looking for an appropriate product, here are some points to consider:

• Has a Certificate of Analysis: Does the product have a Certificate of Analysis (CoA) or can the supplier provide one? This should be from a third party lab and verifies that what is on the label is actually what is in the product. It should also be for the specific batch that your product is from.
• Has Third-party endorsement: Look for endorsement by (and the logo of) national bodies and assoication of good standing (e.g. in the UK this could be organisations like Informed Sport or the Soil Association).
• Actually contains a therapeutic dosage: Check the dosage used in clinical studies (or that has been recommended for you) and make sure the product meets that. Less reputable suppliers will include trace amounts of little benefit simply so they can list them on the packaging.
• Has good bioavailability: There is little point taking a product if your body cannot absorb it. Cheaper nutrients are often formulated in ways that are harder to absorb. For example, look for:
  • Liposomal versions (which are encased in such a way as to shield them from stomach acid)
  • Chelated minerals (which are bound to amino acids or organic acids for easier absorption)
  • Lighter molecular weights (Dalton size) with smaller Dalton size for proteins and collagen lead to easier absorption
• Is a clean product: Look out for excessive fillers and long lists of ‘Other Ingredients’
• For botanicals, is standardised to a specific percentage of active compound: You want to be paying for the actual active ingredient and not just lots of clippings.

Take the time to research the product, look at the company manufacturing it and read reviews. Stick to high-quality products from well-known suppliers and don’t use price as a factor when making a final choice. It is generally true that the cleaner, better formulated and more bioavalable products will come with a higher price tag.

What supplements do I take?

MegaSporeBiotic Plus [1]

MegaSporeBiotic uses a spore-based delivery system to dramatically increase the chances of these bacteria surviving the upper gastrointestinal tract and reaching the colon where they can help to promote a healthy gut microbiome. Rather than being a transient probiotic, these organisms aim to colonise the gut where they help to kill off bad bacteria and promote good ones. Specifically, this product delivers: Bacillus Clausii (produces natural antibiotics to kill off bad bacteria), Bacillus Subtilis (helps to restore the gut lining and also helps with exercise recovery), Bacillus Coagulans (can survive if you are also taking antibiotics) and Bacillus Licheniformis (produces useful enzymes and B vitamins).

Probiotics Every Day [2]

Optibac Every Day Probiotics complements the MegaSporeBiotic product with 5 different strains. These strains are more fragile than the organisms found in the MegaSpore product but work well together if you think of the previous Bacillus quartet more like ‘security guards’ and the Lacto/Bifido more like ‘settlers’. They are also some of the best-researched strains around and are well understood. Specifically, this product delivers Lactobacillus Rhamnosus (helps with ’leaky gut’, pathogen control and antibiotic-associated diarrhoea), Bifidobacterium Bifidum (breaks down complex carbohydrates and helps with inflammation), Lactobacillus Helveticus (helps reduce cortisol and breaks down dairy proteins), Bifidobacterium Longum (neutralises toxins and helps with autoimmune issues), Lactobacillus Crispatus (produces lactic acid to help kill bad bacteria).

Kefir [3]

Kefir is a fermented product that is a great alternative to the standard probiotics.
Kefir overlaps to some extent with strains present in the Optibac product but claims to offer a much wider range (with some brands claiming 40+ different strains). In addition, this is a fermented product and packs a huge punch when it comes to delivering a high density of organisms. Specifically, Kefir also brings yeasts such as Saccharomyces Cerevisiae and Kluyveromyces Marxianus (both of which help to fight bad bacteria like Candida and help the gut to recover from antibiotic use) and produces the ‘prebotic’ kefiran (which helps probiotics stick to the gut wall and helps with inflammation). A final benefit of Kefir is that (since it is fermented) it is effectively a lactose product that has been ’externally digested’ thus helping with dairy sensitivity, the breaking down of milk proteins and increasing vitamin concentration (specifically B vitamins and K2). On balance, although there is some overlap, Kefir has a valuable additional role to play.

Vitamin D3 + K2 [4]

Vitamin D is needed for the absorption of calcium. There are two types of vitamin D (D3 and D2) I prefer D3 as it is the exact form that humans produce when exposed to sunlight as opposed to D2 and because resarch has shown that D3 outperforms D2 at raising vitamin D levels in the blood and is more effective at calcium regulation than D2. It take a version combined with vitamin K2 because that ‘directs’ the calcium to the correct place (eg to your bones rather than to soft tissues like your arteries)

Magnesium Glycinate 3-in-1 Complex [5]

Magnesium has four key roles: it has a key role in energy production, it blocks excitatory signals in the brain and promotes calm down to help with sleep, it relaxes muscles in counterpoint to calcium (which contracts them), and finally, it is essential for vitamin D’s conversion to its active form. Low magnesium levels contribute to low energy levels, poor sleep, muscular fatigue and render your vitamin D supplementation pointless. This product provides much greater bioavailability (uptake) than standard magnesium oxide. It provides a mixture of magnesium glycinate (supports muscle relaxation and sleep), magnesium malate (boosts energy and reduces fatigue) and magnesium citrate (promotes digestion and mineral absorption). I am though interested in how likely (or rather not) these forms are to actually be able to cross the blood brain barrier and thus assist with sleep. It is more likely that it is the glycine that the magnesium glycinate is bound to that is having a positive sleep effect as that can cross the barrier and has an inhibitory effect on neurotransmission. Thus, of further interest would be Magnesium L-Threonate which uses the glucose transporters to trick the barrier into letting it through and has been shown to raise magnesium levels within the cerebrospinal fluid.

Iron Bisglycinate [6]

I take this product specifically because my last blood tests showed a below-normal reading both for transferrin saturation (17% against a normal range of 25% to 45%) and for ferritin (20 micrograms per litre against a normal range of 30 to 300). Transferrin is a protein that carries iron in your blood, and the saturation level indicates how much of the transferrin is occupied with iron. Ferritin is a protein that stores iron in your cells as a non-toxic ready-to-use reservoir. I suspect that my primarily plant-based diet in combination with poor bio-availability of iron in my general multipurpose tablet (ferrous fumarate) at only 27% RDA is the reason for this deficiency. Iron has three primary roles: It enables the protein haemoglobin to carry oxygen in your blood, it helps to convert nutrients to energy in your cells, and it helps store oxygen reserves in your muscle cells. There are a range of consequences of low iron levels, and the effects can be felt at lower levels before the issue becomes more serious. The associated issues include fatigue, shortness of breath, poor concentration, brittle hair/nails, restless limbs and cravings. Even more interesting – I’d been struggling with really irritating ‘restless arms and legs’ late evenings and at night, and there is a connection between this and low iron levels. Within days of starting this supplement, it cleared up completely. I like this product over the standard ferrous fumarate because (as mentioned earlier in this article) it is glycinated, which helps with absorption, is much kinder to the stomach (does not feed bad bacteria) and is less vulnerable to caffeine affecting its uptake. On the point of caffeine, it is worth noting that iron uptake is helped by vitamin C but inhibited by tannins (tea/coffee). It may also be possible that calcium affects iron uptake. You thus might want to consider the timing of your iron supplement (as I don’t drink tea or coffee, this is less of an issue for me).

Niacin (Nicotinamide Riboside) [7]

NAD+ (Nicotinamide Adenine Dinucleotide) is a coenzyme (a small non-protein catalyst) with critical roles in energy production and DNA repair. It is of much interest in longevity and biohacking discussions but is a large and unstable molecule, meaning that direct supplementation in a tablet is unlikely to be effective. Instead, taking Niacin (Nicotinamide Riboside) provides an essential building block for the production chain leading to NAD+. Niacin is the common name for vitamin B3, but there is significant variation within the B3 ‘family’ within Nicotinamide Riboside being more effective at raising NAD+ levels without the side effects (e.g. flushing) of standard Niacin (Nicotinic acid). I have this supplement in the ‘might help but can’t do any harm’ category given the link with NAD+ and how well studied Niacin is in human trials.

Liposomal Vitamin C [8]

Vitamin C is an essential micronutrient that humans cannot make and must instead ingest. Vitamin C is well known from its historic association with curing scurvy – a condition sailors developed after long periods at sea without fruit or vegetables). Vitamin C has a number of key roles in protecting your DNA and cells from damage, the formation of connective tissues (via the building of collagen), and the immune system. The standard dose is around 80 mg (milligrams) to give 100% RDA. Interestingly, whilst this is well above the ‘bare minimum’ 10 mg per day needed for basic function - that is a general population figure and does not account for the fact that our ancestors probably consumed vastly more than this with a higher intake of fresh forage and nor does it account for higher levels of post-exercise recovery or the greater oxidative stress found in modern life. Thus, 200 mg is more often used as a dose that gives saturation in the blood and (given that vitamin C is water-soluble and will be excreted in excess) 1000 mg is commonly used as an intensive therapeutic dose. Zooki is one of the market leaders in Vitamin C, and their liposomal formulation protects the vitamin C in the gut and results in better bioavailability (uptake) and higher concentrations for a longer time.

Vegan Omega-3 Algae Oil (DHA + EPA) [9]

To understand Omega-3, you also need to understand Omega-6 and the ratio between them. Both are essential fatty acids (EFA) that humans cannot make and thus must get in our diet. Omega-3 has a key role in inflammation, which at moderate levels is essential for fighting infection and recovering from injury. Omega-3 has a key role in supporting your cell membranes to allow nutrients in and waste products out. Unfortunately, both Omega-3 and Omega-6 compete for exactly the same enzymes that they need to be converted into their active form. In the modern world many of us consume more Omega-6 than we used to do (due to ultra-processed seed oils). This can easily result in a body over-primed for inflammatory responses (which can be a risk for heart health) and deficient in Omega-3. The solution to this is three-fold. Firstly, blood testing to understand the levels and ratio between Omega-3 and Omega-6 in your blood. Secondly (if required), lifestyle changes to reduce the amount of Omega-3 consumed. And finally (if required) dietary changes and supplementation to increase the amount of Omega-3. Taking this last point, Omega-3 has been particularly challenging for vegetarians and vegans to obtain since the go-to source is white fish oil. Fish do not produce Omega-3, but they do store in their tissues the enzymes (EPA and DHA) required for Omega-3 production found in the algae that they eat. Historically, vegans and vegetarians would be told to consume flax seeds, chia seeds, and walnuts. However, these sources result in very low conversion to the required enzymes. The good news is that there are commonly available algae oil products which cut out this chain and deliver the exact same product as that found via fish oil. I take this supplicant because my last round of heart health blood testing showed a poor balance between Omega-3 and Omega-6 (17.1:1 vs a desired range of 2.5:1 to 11:1) and low levels of Omega-3 (3.47% vs a desired range of 4% to 12%).

Daily Multivitamin (Men)

I currently take this product as a general safety net containing a wide range of quite standard formulations of common micronutrients to catch any unnoticed deficiencies in my diet. My intention is to review this against everything else I’m taking and see whether it can be removed. It’s worth also noting that in this role, this product failed to prevent the iron deficiency noted above – further evidence supporting its lack of value against a more considered approach using more highly bioavailable forms of higher quality.

Vegan Pro Collagen Builder [10]

Collagen is the single most abundant protein in the human body. Firstly, it has a key role in providing tensile strength (for example, allowing your skin to snap back or allowing tendons to endure high loads under work). Secondly, collagen is the primary component of cartilage for smooth, pain-free movement between bones. Finally, it forms the structure of your arteries and your gut lining. There is a tendency (exacerbated by social media) to think of collagen as a beauty product related to younger-looking skin. In reality, it’s a critical protein with a wide range of roles and is crucial if you have a high training load. Our modern lifestyle makes it worth considering collagen supplementation for a number of reasons. Firstly, higher blood sugar levels have a damaging impact on collagen fibres (called glycation). Secondly, vitamin D is a key regulator of tissue regeneration - but there’s little point supplementing your vitamin D if there’s no material available for the actual repair work. Finally, our ancestors ate the vast majority of the animals they caught (including cartillage and skin) via (for example) broths whereas we tend to focus only on the muscle meat leading to an amino acid imbalance. Collagen (in its direct form) as a supplement is generally sourced from either bovine or marine sources, making it unsuitable for vegetarians and vegans. However, humans make collagen in abundance when provided with the right building blocks. Thus (being primarily plant-based) I use a collagen builder product which contains those essential building blocks needed for the body to produce collagen. Key things to look out for in a collagen builder are: glycine, proline, and hydroxyproline listed specifically on the label and that it also lists silica (e.g., standardised bamboo extract). Look also for the chelated forms of copper and zinc (unless you’re already getting these through your other micronutrient supplements taken at the same time). Check that the product contains vitamin C at a minimum of 200 mg unless that can already be found in your supplementation programme. If you are taking a protein powder supplement, it is worth checking the contents of that, as many of these products will contain some (but probably not everything) found in a collagen builder.

Turmeric with Black Pepper & Ginger [11]

Turmeric itself is a spice. However, the active ingredient within it that you are looking for is called curcumin, which is a biological signalling molecule. Curcumin has three beneficial roles. Firstly, it can act to reduce inflammation, secondly, it acts both as an antioxidant defence itself and also via its ability to ‘wake up’ the body’s own antioxidant systems. Finally, it has been shown to increase the levels of brain-derived neurotrophic factor (BDNF), thus contributing to long-term cognitive support. A supplement is the best route to go here, since to get to a therapeutic dose of curcumin (500 mg to 1000 mg), you would need to consume 30g of turmeric every day. Many turmeric supplements also contain black pepper. The active ingredient in black pepper that works well with turmeric is piperine, which increases the bioavailability of the curcumin by inhibiting the liver from clearing it and also by tricking the gut lining into letting it through. Ginger is probably added to this supplement because it is also thought to have an anti-inflammatory effect and also contributes to gut motility, moving the supplement more quickly from the stomach to the small intestine, where it can be absorbed, thus increasing bioavailability.

Ashwagandha KSM with L-Tryptophan & Vitamin B6 [12]

Ashwagandha is a botanical supplement for which a wide range of beneficial claims are made (wider than have actually been evidenced). However, there are some key areas where clinical trials (particularly those using standardised extracts such as KSM-66) have shown significant results. Firstly, Ashwagandha is an adaptogen (a substance with the ability to reduce stress) that has been shown to reduce the levels of cortisol in chronically stressed adults. There is also some evidence that it improves sleep efficiency and also helps you to fall asleep faster (particularly in anxious individuals diagnosed with insomnia). Studies in healthy men have shown increases in muscle mass and strength and support in training recovery. I take this supplement specifically to help with my ongoing sleep challenges and of course opted for a high-quality standardised KSM-66 variant. This particular supplement also includes vitamin B6, which has a key role in the production of brain hormones – for example, serotonin (mood), dopamine (motivation), and GABA (relaxation). The supplement also contains L-Tryptophan, which is a primary precursor to serotonin (your “calm and content” neurotransmitter). The B6 in here is a duplicate with what is found in my general multi-vitamin, further evidence that the multi-vitamin can probably be removed from my programme after a thorough audit – but in any case the two combined are well within the safe ceiling for B6. It’s important to note that the leaves of the plant (Withania somnifera) are not advised for consumption, so make sure that your supplement is derived from the root (as is true for KSM-66)

Nattokinase [13]

Nattokinase is an enzyme extracted from fermented soybeans (natto). It has three benefits which have been clinically proven, but also some hoped-for benefits. Firstly, it has a role both in breaking down micro clots and in preventing plaque formation, effectively acting as a natural blood thinner. It does this by breaking down fibrin (the sticky protein mesh that forms blood clots). Secondly, it has shown a mild effect in reducing blood pressure. Recent studies have also shown that it can help to reduce bad cholesterol and triglycerides while increasing good cholesterol. However, those trials were conducted at higher doses than the normal standard dose (about 2.5x higher). I take a standard dose of this because my blood pressure, although good, is at the higher end of the normal range. I also take it because my last heart health blood tests still show I have some work to do in reducing bad cholesterol and triglycerides. There are also some clinically unproven hopes that it may have a role in reversing arterial plaque or potentially in breaking down the plaques in the brain associated with Alzheimer’s disease, but larger-scale trials and trials on humans are still needed. It should not be noted that nattokinase should not be taken alongside pharmaceutical blood thinners without strict medical supervision, consult your health practitioner or doctor first if you are taking antiplatelets or anticoagulants.

Creatine Monohydrate [14]

Creatine is one of the most heavily researched supplements with a key role to play both in training and in cognition. Creatine increases your stores of phosphocreatine, which supports energy generation during high-intensity activity. This is beneficial both in physical training and, since the brain is also extremely energy-hungry, it has benefits for short-term memory and reasoning. These brain benefits are particularly valuable when you are under stress or suffering from sleep deprivation. There is also evidence that it helps with reducing inflammation and aids recovery after intense exercise. With creatine, it doesn’t matter when you take it (for example, before or after a workout) what is important is that you are consistent in taking it daily since creatine works by achieving saturation in the body. Creatine monohydrate is well-tested and well-understood. A widespread myth with creatine is that it can damage your kidneys. There is, in fact, zero evidence for this. It’s likely that this idea comes from the fact that taking creatine will lead to an increase in your creatinine levels, which in some blood tests is used to assess kidney function. It is important when taking creatine to let your doctor or health practitioner know before they do a kidney test so they do not misinterpret your results. I take this supplement both to support my resistance training and as part of my work on improving sleep – particularly when coping the next day after a bad night. I also take creatine because my diet is primarily plant-based, so I’m not getting the creatine found in red meat and fish and to a lesser extent chicken. Creatine is thus perhaps even more valuable for vegetarians and vegans than for meat eaters. I opt for the more expensive ‘gold standard’ Creapure product as I am taking this at 10 mg a day for both muscular benefit and neurological benefit and thus want the highest possible quality product.

Elite Repair Protein Powder

Powders and drinks are simply a convenient and concentrated way of getting sufficient protein. Although you’ll be getting more or less protein naturally in your diet, many people are deficient in protein, and certainly if you have a heavy training load, you’ll almost certainly need some extra. Protein is key for rebuilding the micro-damage that muscle fibres undergo when exercised, leading to repair and development. It also has the benefit of helping with satiety (feeling full), so if you are trying to reduce carbohydrates (or at least cut out the refined ones), then switching a carbohydrate-heavy snack for a protein supplement will prevent an insulin spike and help you to feel full. Protein is also a raw material for your antibodies, enzymes and hormones. Whey (a by-product of cheesemaking) is a very popular choice but, being primarily plant-based, I opt for a vegan alternative. When choosing vegan protein supplements, make sure they use a blend (rather than just one ingredient like pea) to ensure you still get the full range of amino acids. Definitely look for a product with an endorsement by an independent party such as Informed Sport (as is the case with Raw Sport’s Elite Repair), and personally, I stay away from pre-made drinks and shakes as being over-priced and often with too many ‘other ingredients’. I normally have two scoops (that’s about 30% of my daily protein need) as a base for my lunchtime smoothie with a whole bunch of other great stuff (many in this list!) and a second one (often blended with some dark berries) after my training later on in the day.

Zoe Daily 30+ [15]

This specific mixture is a potent pre-biotic. You can think of prebiotics as the fertiliser that your prebiotic organisms need to thrive. There’s not a great deal of point taking lots of probiotics if you don’t give them the right things to eat. In addition, using a diverse prebiotic mixture will help your gut to be colonised by beneficial microorganisms other than the ones you’re specifically supplementing with. There’s an element of trust is this product for me. Zoe is a fascinating organisation bridging research, public health, and commerce who run rigorous trials and studies with access to large sections of the population via their membership. In addition, their alignment with being anti-calorie counting (as a broken and outdated model), pro-diversity of foods, and with an emphasis on food timing aligns exactly with my own philosophy. They developed this blend with the specific intent of providing a prebiotic that would encourage a wide range of microorganisms and actually took the effort to trial it - which is more than can be said for many of the supplements on the market. I take it specifically because it helps me to have confidence that I’m getting a wide diversity in my daily intake, despite what’s going on in life that day.

Organic Omega Seed Mix

This contains a mixture of pumpkin seeds, sunflower seeds, golden linseed and sesame seeds. This mixture is high in good fats, protein and fibre and low in carbohydrate as well as being a natural food source of magnesium and zinc (pumpkins seeds), Viatmin E and selenium (sunflowers), plant-based Omega-3 (linseed) and contributes to reducing bad colestreol (sesame and sunflower). Due to their high fat and fibre content (also see flax and chia below) they help to buffer glucose in the rest of the meal. To help with activation and absorption, I blend this into my lunchtime smoothie and let them soak for a little while.

Organic Ground Flaxseed

Flaxseed is the exact same product as linseed mentioned in the mixture above (but is the term more commonly used in North America than in Europe). The only slight difference is that this is the brown variety rather than the golden variety, but both are identical and are a source high in fibre and Omega-3 precursors. It’s essential that flaxseed (linseed) is milled before consumption as their hulls are too tough, and the whole seed will pass through the human tract undigested. You can mill them yourself, but I find it easier just to buy a pre-milled variety and add a tablespoon of this to my lunchtime smoothie. It’s worth nothing that along with all the other reasons to have a high-fibre diet, it’s extra important to me as I have diverticulitis and a high-fibre diet is the standard management technique for this condition (if you are wondering why there are quite so many fibre heavy macronutrients in my supplmenets list)

Inulin High Grade Prebiotic Fibre [16]

To understand the value of inulin, it’s worth understanding clearly the difference between soluble and insoluble fibre. Neither is digestible by humans, but both have an important role and provide a lot more than just ‘roughage’ in your diet. Soluble fibre dissolves in water to form a gel-like substance which slows down digestion and thus carbohydrate absorption. This reduces blood sugar spikes and gives you a “slower burn” from your food. Soluble fibre is also an extra source of nutrition for your gut microbiome (it’s a prebiotic). On the other hand, insoluble fibre adds “bulk” to your stool and stimulates your intestines, speeding up the passage of food and waste. This helps to keep you regular and avoid constipation. Inulin is a superstar of the soluble fibre world! It’s an excellent pre-biotic feeding the good bacteria in your gut (see the pro-biotics earlier), it has a strong effect on slowing down and smoothing out carbohydrate absorption and promotes feelings of satiety (fullness). Inulin also increases the acidity of the colon slightly, helping with the absorption of calcium and magnesium. I just add a couple of tablespoons to my lunchtime smoothie.

Wheat Bran [17]

Wheat bran is an excellent source of insoluble fibre which helps to increase faecal bulk and transit time, avoiding constipation. Simply by creating a physical barrier in the gut, it can also help to slow down food absorption and moderate the glucose response. In addition diets high in cereal fibre have also been linked to a lower risk of developing type 2 diabetes. Specifically, I also take it because I have diverticulitis, and the standard management for this condition is to reduce the risk of constipation and increase transit time. As for the inulin, a couple of table spoons of this go into my lunchtime smoothie. A quick word of caution, it’s important to slowly increase the amount of fibre in your diet over time. Increasing fibre too quickly can lead to discomfort, bloating, and diarrhoea.

Chia seeds [18]

Chia seeds are a mixture of soluble and insoluble fibre. Specifically, soaking them in advance develops a mucilaginous (gluey) gel which, as mentioned earlier, helps to slow down food absorption and buffer glucose response spike whilst also forming a protective film over the mucous membranes of your digestive tract. Chia seeds also provide insoluble fibre to help with bulk and combat constipation. Another advantage of chia seeds is that they are a rich source of Alpha-Linolenic Acid (ALA) which is a precursor to the enzymes EPA and DHA (used to produce Omega-3). The conversion rate is low, but in combination with flaxseed (see earlier) and my Omega-3 algae supplement, I’m getting a diverse source of Omega-3 building blocks. Finally, they are a source of antioxidant compounds (e.g. quercetin, kaempferol, and chlorogenic acid) which help to neutralise free radicals and contribute to cellular protection

Supplementation ‘holidays’

It’s worth considering whether some supplements need a break either to prevent the body from stopping producing its own supply (due to an ongoing expectation of an external source) or to avoid the risk of higher accumulation for fat-soluble substances. This should also be informed by ongoing blood testing. I need to do some more reading and thinking, but these are the supplements I’m looking at from a ‘holiday’ perspective:

• Ashwagandha: As an adaptogen that I’m using to manage stress response and cortisol levels (and help with sleep), I suspect continuous use could blunt its effects and perhaps something like 5 days on and 2 days off would be a good balance.
• Iron: Ideally, I would get this from my diet but (from last blood tests) was not. At my next blood test point I can have a look and see if this is one that I could try coming off or reducing the frequency and then re-test again
• Vitamin D: I’m writing this in the depths of the winter in a Northern Hemisphere country where vitamin D is a challenge. In the summer months this is less likely to be the case, so I could look at reducing the frequency of vitamin D supplementation in the summer months. The additional value here is that (even with the additional K2) excessive vitamin D could lead to high levels of calcium in the blood. I’m thinking of dropping down to every other day from the spring onward and testing mid-summer to see how my vitamin D levels look.
• Nattokinase: This enzyme acts on blood viscosity, helping with blood pressure and clotting. It is, however, probably also a good plan to let the body also manage its own clotting cycle, and my blood pressure is generally optimal/normal. Perhaps 3 weeks on and 1 week off for this one.
• The Probiotics (MegaSpore and Optibac): If I get my gut microbiome to a great place, it might be that just the combination of Kefir plus Zoe 30+ and a high-fibre diet could maintain that condition. Said that as someone with diverticulitis, gut microbiome is super important. An option would be to use a commercial gut microbiome testing service, remove the additional probiotics and re-test a few months later.

Further/ongoing areas of investigation for me

I’m always reading, researching, and thinking about my supplementation stack. The following list is my ’todo list’ that I’m looking at for future research and potentially inclusion in my routine.

• I’d like to make a more thorough audit of exactly the best time of day for each of these supplements to be taken and then distribute my supplementation stack accordingly to get the maximum benefit from each one.
• GABA (gamma-aminobutyric acid): GABA is an inhibitory neurotransmitter which, at optimum levels, can act to calm the mind, turn down stress signals and promote sleep. However, there doesn’t seem to be much evidence that supplements can cross the blood brain barrier. It sounds like it could be helpful with settling my mind before sleep but needs more investigation

Further sources of information

The Examine web site for independent, unsponsored meta-analyses of health research

Metabolical by Dr. Robert Lustig

Food for Life by Tim Spector

Good Energy by Dr. Casey Means

References

[1] Cuentas, A. M., et al. (2017). “The Effect of Bacillus subtilis DE111 on the Daily Bowel Habits of Free-Living Populations.” Journal of Probiotics & Health.

[2] Hill, C., et al. (2014). “Expert consensus document. The International Scientific Association for Probiotics and Prebiotics consensus statement on the scope and appropriate use of the term probiotic.” Nature Reviews Gastroenterology & Hepatology.

[3] Bourrie, B. C., et al. (2016). “The Microbiota and Health Promoting Characteristics of Kefir.” Frontiers in Microbiology.

[4] Saggese, G., et al. (2015). “Vitamin D in childhood and adolescence: an expert testimony on vitamins D2 and D3.” European Journal of Pediatrics.

[5] Gröber, U., et al. (2015). “Magnesium in Prevention and Therapy.” Nutrients.

[6] Abbaspour, N., et al. (2014). “Review on iron and its importance for human health.” Journal of Research in Medical Sciences.

[7] Tramontano, A., et al. (2022). “Nicotinamide Riboside in Health and Disease.” International Journal of Molecular Sciences.

[8] Carr, A. C., & Maggini, S. (2017). “Vitamin C and Immune Function.” Nutrients.

[9] Lane, K., et al. (2014). “Bioavailability and potential uses of vegetarian sources of omega-3 fatty acids: a review of the literature.” Critical Reviews in Food Science and Nutrition.

[10] De Phillipo, N. N., et al. (2018). “Efficacy of Vitamin C Supplementation on Collagen Synthesis and Oxidative Stress After Musculoskeletal Injuries: A Systematic Review.” Orthopaedic Journal of Sports Medicine

[11] Hewlings, S. J., & Kalman, D. S. (2017). “Curcumin: A Review of Its Effects on Human Health.” Foods.

[12] Chandrasekhar, K., et al. (2012). “A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults.” Indian Journal of Psychological Medicine. (Note: This is the landmark study for KSM-66).

[13] Chen, H., et al. (2018). “Nattokinase: A Promising Alternative in Prevention and Treatment of Cardiovascular Diseases.” Biomarker Insights.

[14] Kreider, R. B., et al. (2017). “International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine.” Journal of the International Society of Sports Nutrition.

[15] Bermingham, K. M., et al. (2023). “Plant diversity and the gut microbiome: results from the PREDICT studies.” The American Journal of Clinical Nutrition.

[16] Slavin, J. (2013). “Fiber and Prebiotics: Mechanisms and Health Benefits.” Nutrients.

[17] Stevenson, L., et al. (2012). “Wheat bran: its composition and benefits to health, a European Perspective.” International Journal of Food Sciences and Nutrition.

[18] Ullah, R., et al. (2016). “Nutritional and therapeutic perspectives of Chia (Salvia hispanica L.): a review.” Journal of Food Science and Technology.