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hey this is Leo for actualised org and in this video we're doing something a little bit different now I've been getting some requests from people asking me about supplementation I've been giving you guys some recommendations about nutrition and what you should be doing there and also people have been asking about what kind of supplements should you take and I think I'm a good person to ask because I've been taking a lot of supplements lately a few years ago I really got involved with with biohacking which is the idea that you can you can start to optimize your body in various ways through nutrition and fitness and other little life hacks you can start to optimize your body to give you the best performance for work and for life and you can also start to optimize your mind as well so your cognitive performance I really got interested by this idea that you can optimize cognitive performance and actually become more creative increase your IQ become sharper become more clear minded become more conscious through various things you can do besides just mental work so I give you guys a lot of ideas about personal development work that you can do which is all going on inside your psyche but there's also stuff you can do on the outside stuff you can do physically with your body and stuff you can do physically with your brain which aids you in doing that and I am excited about finding every the little possible optimization that I can so in an effort to do that I really got involved with with supplements and I started researching them and started taking a little bit of supplements here a little bit of supplements there until eventually I got to the point where I'm taking all these look at this this right here this is all the supplements that I take every day and this is I counted about 25 bottles so that's about 25 different supplements here now this is a little bit overkill I don't recommend you take this many I did this for some very specific reasons first of all I was kind of experimenting second of all I had a thyroid issue at a low thyroid and because of that I started researching causes of thyroid and one of the concerns that I found was that there could be various in insufficiencies with vitamins and minerals and so I started to go through this trial and error process of trying different vitamins and minerals and seeing if they improve my energy improved my mood when you have a little thyroid the symptoms of that are really sleeping is grogginess low energy not wanting to work as hard lack of motivation problem controlling body temperature because your thyroid controls your metabolism and so I wanted to find a natural solution to this and I started doing a lot of research and kind of went down this deep little rabbit hole of supplementation what I thought I would do with you guys here is I would take you through each one of the supplements that I take explain a little bit and as I'm going through you're gonna get some some insights into how to supplement properly and let's just crack into that but before we do let me show you what this actually looks like one of the things that I did and this is a really good little just time-saving technique is you get a large large large pill box because when you get the spinning supplements it just became too big of a hassle every day to open 25 bottles and pull one out and what I found myself doing was not taking my supplements so what I found as a solution is you get a pill box and I got one originally that was significantly smaller and it was so small that I could only fit a couple of different supplements into it and so I had to go on Amazon and specifically find the largest pill box constructed by man and this is it and this guy can probably fit a hundred pills I haven't even really filled half of it but let me just show you what it kind of looks like what we're talking about these supplements so it kind of looks like that as far as quantity goes and some of these supplements you take double pills off because you need you just need more of them than one so that's about that's about right and so I take a handful of those everyday let's get into each supplement and I'm gonna go through I'm gonna tell you the ones that are more iffy and probably ones that you don't really really need to take and I'm gonna tell you some other ones that are pretty essential and I think that everyone should take because there's actually some some solid science behind them and the first one that we should start off with that fits that bill is where is it yes omega-3 omega-3 fish oil this one is probably the number one supplement that you should be taking everyone should be taking the ratio Omega threes to Omega 6s in your body is it's directly correlated to the disease that you experience an inflammation and cardiovascular health and all sorts of other nasty problems so if you're eating the standard American diet which is just garbage and complete then you you have a ratio of Omega 6s to Omega 3s that's totally totally out of whack that means you have so many Omega 6s and so little Omega 3s that is just throwing your body from the inside out pretty much so you obviously want to clean up your diet but you also want a supplement with high quality omega-3 supplement and this one has 500 EPA and 250 DHA and that comes as two pills so you take two of these to get the daily dose you take two of these per day and this one comes from I don't know what this is coming from from cod liver oil or something like that okay so this is like from sardines and anchovies and mackerel so you want to make sure it's a really highly filtered source of omega-3 because fish can contain various toxins and mercury and other stuff so you want to make sure that this is highly filtered by a high quality one and even better is you might want to invest in krill oil krill oil is a source of omega-3 that's the highest quality that you can get but it tends to be a little pricey so this is just regular fish oil so that one I recommend you definitely take the next one I think that is important is vitamin C vitamin C right there this is a hundred milligrams per per pill so this is what a pill looks like you take one of these that's 100 milligrams so I take one of these a day vitamin C is good for strengthening your immune system basically it's a it just it makes all the chemical process disease in your body run smoother and this will help you from catching colds if you catch colds a lot it will help you from some of the aches and pains that you have so this one is good IDE some recommend you take it especially if you're having a cold or you feel a cold coming on I'll start taking these in large quantities like I'll start taking five or ten a day you can take a lot of vitamin c without overdose it's not something that is gonna stay and your body's gonna flush out and your body can actually utilize a lot of vitamin c so this is good stuff and this brand this solar a brand what's nice about it is that these are two stage time release capsules so this is a more expensive brand but what's good about it is that it releases in stages so it's gonna release in one stage when it gets in your stomach and then it'll actually it'll it'll still stay not completely dissolved and then hours later when it goes into your like lower intestines it will dissolve again a second time so this gives you a more steady and consistent flow of that vitamin C rather than just getting one big hit of it this will stay with you for the whole day so that's a nice little extra feature of that one the next one I'm gonna recommend is well let's see you I'm gonna I want to do them in order of importance for you guys so it's gonna be vitamin d3 this is a crucial crucial crucial vitamin that you in fact are probably right now lacking and you might be severely lacking in it and when you lack in it you get all sorts of problems energy problems just bad stuff starts to happen so what you want is you want to actually get a blood test for vitamin d3 at your doctor's office and you should do this every year it's a simple test it'll cost about 50 bucks but what I'll tell you it'll tell you exactly what your d3 level is because it is possible to have too much d3 although that's probably not the case for you unless you're taking extraordinary quantities of supplements because the way vitamin d3 is synthesized in your body is through sunlight contacting your skin and since most of us are not out in the Sun very often what happens is that we don't get enough natural vitamin d3 and vitamin d3 is not found in foods so that means that you either go out into the Sun more or you start taking supplements and I recommend taking a large dose the recommended doses that most websites out there or books are telling you about are too low that's why you get tested because I am taking this look this is one pill is 5,000 IU's which is already a lot but I take two of these a day so that's 10,000 IU's now that's way above all the recommendations but I actually get my d3 tested and I'm a little bit low I'm not low but I'm on the low end of the of the normal range so that means that that I could still be taking even more of it this is what it looks like it's a really small pill so it's easy to to swallow that sucker but definitely check yourself there especially if you're having any sort of energy problems or health problems you want to make sure that your d3 level is solid all right next one I'm going to recommend and this one is actually probably my favorite of all this is one of the miracle discoveries that I found in the last two years this is my well-kept little secret is called maca maca maca root so this is a root from South America I believe and it's called an energizing herb but actually what it does is it it acts to boost your libido so this is really good for reproductive health and oh my god does it work it works so power this is like natural viagra so this works actually for both men and for women and I stumbled upon this and I was reading the reviews on Amazon for this vitamin or for this for this maca supplement and most the reviews are actually they're from women who are having problems with with the reproductive system or administration problems irregular periods other stuff like that and so they they say that taking this helps and but it's also great for men because it makes you ridiculously ridiculously horny it gives you a super strong sex drive when you take this your woman is going to be pleased what you can do in bed on this is ridiculous it's absolutely ridiculous so I think it just beyond that I think it's just healthy for you because this is a natural this is not like viagra it's not a chemical so this is gonna not only just make you more energetic and more vigorous it's also going to just strengthen your immune system make sure that everything is firing on all cylinders for you I recommend this for men and for women at least one a day this is 500 milligrams and it's just a normal size feel so I'm not going to show it to you what else what else what else vitamin A vitamin A I love vitamin A this is another one that I love because I can actually feel the effect of it what this one does for me I don't have good vision I actually wear contacts and even when I wear my contacts I'm not at 20/20 vision because it's hard to focus in context if you get a really strong prescription so what this does is this eye actually improves my vision when I take it I can feel my vision get sharper when I'm on vitamin A so if you have vision problems or you have problems with with your eyes then definitely start to take this stuff now vitamin A you got to be a little bit careful with because you can overdose on it so ideally you want to get blood tests for it I don't get blood tests for it but I just make sure that I'm not really going over overboard although I do take a pretty high dose this this one I take here is 10,000 IU's I found that that's a safe dose to take without having to really do blood tests and this vitamin A comes from fish liver oil which is actually important because if you get vitamin A that comes from a plant source and many of the vitamin A is out there do come from plant sources then they are not going to do the they're not going to have the same effect as as an animal-based vitamin A they're they're really different compounds so you want to make sure that you're getting one that's coming from really some sort of fish liver oil ideally so that one is great let's see what else do I like magnesium magnesium is important especially if you're having any sort of issues with your bowels bowel movements especially if you have constipation problems then magnesium is really going to help you out I know when I was really doing heavy paleo and I was eating very low carbs I was having some issues with with that with digestion and magnesium really really helped me out until I stumbled upon this I was really having a lot of difficulty so magnesium will just make everything kind of flow through your system very nicely and this is just like one of those natural elements that that you need and you need quite a lot of it and that means that I take six of these pills today six of these guys magnesium is kind of like a big molecule so you need a lot of these pills to really get the daily dose that you want and what's important about this is that you want to get a magnesium source there are various forms of magnesium you want to get one that's chelated what that means is that it's a more bioavailable form of the molecule than than other forms and that means that it's going to be actually absorbed by your intestines easier this is actually a common theme among all the supplements here is that you want to make sure that you get forms of these supplements that are highly bioavailable because a lot of the cheaper brands a lot of the cheap stuff that you will get at Walmart or one of the grocery stores what's gonna happen there is that yes your service saving some money but you're actually wasting money because of what you're getting is you're getting a non bioavailable form of it and that means that most of it is going through your system it's not being absorbed and there that means you're you're really are wasting a lot of your money so what I found is important is to get chelated magnesium alright so what is next done okay here's a good one eg CG what is eg CG it's an extract from green tea and it's basically giving you a lot of antioxidants so green tea has been studied in a lot of research and it's been shown that green tea drinking just a cup of high-quality natural green tea every day helps with antioxidants and giving you anti-aging and all sorts of health benefits so the next best thing unless you're going to drink a cup of green tea every day is perhaps to take it in a pill form it's not quite clear whether the pill form is as effective as actually drinking the tea so ideally you actually would drink a cup of green tea and I've actually been doing that so that's nice but you can also take it in pill form this is 400 milligrams recommend that one as well alright what else we get natural resveratrol okay what is that resveratrol resveratrol is good for cardiovascular support and also antioxidants in a the aging and this is coming from grapes this is coming from the compound in red wine that studies have been showing has actually been having a good positive effect on on heart health and an anti-aging well if you take that and you take the wine out of it and you take all the alcohol out of it and you reduce it and you just get the Ritz marrow which is the key compound then you can get it as a pill form this is 200 milligrams and so that might be something that you're interested in what else do I have here ooh I like this one okay this one is called astha Faxon a little hard to pronounce ask the Faxon and the brand of it is called bio Aston so I recommend the brand and the the supplement itself is called astha saxon what is that this is actually one of the most potent antioxidants that's been found and it's like potent by a factor of a hundred greater than other antioxidants and what this is is this is if you know anything about salmon and you know that salmon has pink flesh the reason that salmon has pink flesh at least the wild salmon that is because it eats little krill and other shrimp and and little fish from the sea which give it that that red that red that red coloration and that is that red coloration is the anise taxon so if you're eating salmon a high quality source of wild alaskan salmon that's not contaminated by mercury then you're getting some anise tax in there but what this company did is they actually found a way to develop it from from various algae so they they farm algae and then they extract anti-sex and from it somehow and they give you this very pure very highly concentrated form of it and this is supposed to be just an overall awesome antioxidant one of the most powerful ones out there so that's why I like it and I take a really high dose I take 12 milligrams and it comes in a black pill that looks kind of cool like this little pill not too hard to swallow the other nice thing that I like about it if you're fair-skinned like me and you burn easily in the Sun supposedly haven't proved this myself but supposedly this acts as a natural sunscreen so it makes your skin actually resistant to sunburn which I find really cool if that is true I haven't really tested it myself yet okay what else do we have I'm gonna go through and give you just some kind of just basic minerals for example copper that's kind of like an essential mineral you might be missing it so you might want to supplement also zinc make sure you're getting your zinc in a in a absorbable form I get the zinc picolinate it's also just kind of a basic mineral what else do we got we've got vitamin K no vitamin K is here okay vitamin K so this is a k2 complex so it's a mix of vitamin K's it's got vitamin k1 and k2 and this is good also if you're lacking in vitamin K you might get a blood test for that and check what else do we got manganese also kind of just a basic element that you might be missing and we've got mega full onyx so this is full onic acid this is actually a more bioactive form of folic acid and folic acid is something that you really shouldn't be taking from what I've read so Falana Cassidy is better so this is something you might be interested in iron now iron you have to be careful with because you don't want too much iron in the blood it'll actually cause cancer so you want to be careful with this women should be supplementing iron because because they're men straighting every month for men iron supplementation usually not required unless you have heavy bleeding for some reason but actually I found my my blood test shows a little bit low iron and that's related to low thyroid so I figured that I would supplement a little bit with it it's not something you want to be taking constantly this is something you take when you need it and the form of iron I take here is called Ferro gel which is actually important because iron is hard for your body to absorb so you want to get the most bioavailable form that you can possibly get all right next what do we got rhodiola you've probably heard of that one it's pretty popular herb rhodiola is an app the genic herb and what it does is it kind of smoothes out your cortisol levels and your your hormones and it gives you energy and it really stabilizes your energy so your energy is nice and consistent and high so check that one out if you're having energy issues and sleepiness issues the other one that's nice is selenium now this is a basic element that your body needs and sometimes we don't get enough of it it is possible to overdose on selenium so don't take too much I take 200 milligrams 200 micrograms a day that's one of these pills and and that's it don't take too much of it what else okay here's a little one this one is called Tarot stilbene kind of like a pterodactyl kind of a weird name what this is is it's actually a an even better version of resveratrol this is extracted from from grapes from the seeds of red grapes and this is like the supposedly the ultimate compound that is responsible for all the health benefits of wine so that one is even better than resveratrol what else we have here I've got vitamin b6 except this is the best form of it and it's called p5 p5 no just P 5 P pyridoxal 5 phosphate so it's a form of vitamin b6 that's the most bioavailable and this is just if you have low b6 what else do I have here super bio curcumin this is a cool one so curcumin that's the active ingredient in turmeric and tumeric actually has been shown to have a lot of positive benefits on colon health and digestive the digestive system and really turmeric and curcumin have been used for millennia in you know Indian cultures and Asian cultures in East so this is an awesome one because it prevents colon cancer and other nasty things like that and just make sure that just have system good so the trick with curcumin though is that it's really difficult for your body to absorb it and so most forms of curcumin like eighty percent of it doesn't get absorbed it just comes out of your system and of course that's a waste of money and you're not getting any of the benefit so what I got is I got super bio curcumin this is actually a patented new form of curcumin that's been specifically designed for high bioavailability and most of this like 80% or 90% of it gets absorbed so this is worth the investment even though it costs a little more all right the next is my community host defense alright what is this this is a combination of 15 different exotic mushrooms and it's supposed to help your immune system so the mushrooms listed here include all sorts of weird things but the more familiar ones are Maya taki reishi lion's mane shitake so there's a lot of mushroom cheese there's literally like 15 different types and they're all blended together and this comes from Paul stamens he's kind of a he's a mushroom expert and this is recommended by him for improved immune system I take these when I'm having a cold people say that this helps them get over colds faster so you might want to check that one out what else do we have extra strength ginkgo biloba so you've probably heard of this this is a classic herb that helps with mental function and memory and this is actually one of the ones that I really was interested in because I'm always interested the most and anything that will improve my cognitive performance so this is supposed to improve just clear thinking and memory what else do we have huperzine a that's another one that's for your brain this one is supposed to improve learning and memory you might want to check that one out acetal l-carnitine that is also one for your brain that a chemical that your brain uses to run more smoothly and so this is gonna give you sharper clearer thinking it's a 500 milligram tablets and final two we've got beta glucan this is a cool one because I heard a lecture by one guy that was talking about how farmers what they'll do farmers and ranchers who mass-produce cattle and feed cattle a lot of corn in order to get the most yield from the cow at the least cost what that ends up doing is that ends up sickening the cow because literally what's happening is that they're feeding the cow the lowest possible quality of food and so that cow can barely live on that food and so they feed it just the right quantity of food and the quality of food so that that cow can live just enough days for it to get slaughtered if it have to live any more than that it would die naturally because of the horrible food of a you feed it so in order to actually make that happen what they do because the cows get diseases and all sorts of problems what they do is farmers will buy by the ton load literally by the ton they will buy beta glucan and they will feed it to the cows because this helps the cows immune system and it helps them live long enough to actually get slaughtered so the farmers know that this works and they use it by the by the ton load to feed it to the cattle to keep it to keep it alive and what is beta glucan exactly well it's a complex polysaccharide so it's a composed of glucose molecules extracted and purified from cell walls of common baker's yeast so it's it's kind of like a form of sugar but apparently somehow it helps your immune system and last is an interestingly called herb called gymnema Sylvestre and I got interested in this one because supposedly what it does is it supports your glucose metabolism and it helps even out your blood sugar and it it reduces sugar cravings I actually got on this when I was eating very strict paleo and I was due super super low carbs I was under fifty grams of carbs per day and if you've ever tried that it's really difficult because almost everything has carbs in it and you also start to get cravings for sugar because you're everything you're eating has no sugar in it so to do that I started taking this to see if it would reduce my my sugar cravings alright so that is it that's about 25 different supplements I've already showed you what they look like in my pill box and I just take them all every day that's about it ultimately what you want to remember from this you don't want to probably get this deep first of all this is expensive right this is 25 degree supplements and these need to be replaced every month so what does this cost this cost about hundred forty dollars per month to maintain this that's pretty pretty big expense so don't do unless you have reasons I have some important reasons because I was working out my thyroid and honestly I'll probably scale back on some of these because some of them like you know I don't know I don't really feel the effect so I'm not sure if they're working or not and it isn't expense that you know I don't want to be spending money on something that isn't working but there's also the case to be made that this is your health and if you have viable research that shows that this is something that's important to you it's gonna help you then I say go out and do it and spend money because you're wasting that money elsewhere anyways instead invest it in your health make sure that you're living healthy and I think the most important for you guys if you're just kind of a layman and you're not going to get too heavy into biohacking then I would just recommend a couple of these I would say definitely the omega-3 have a high quality vitamin C maca everyone should be taking maca this is gonna this is gonna make you so much happier in the bedroom and what else do I recommend definitely vitamin d3 supercritical I also think vitamin A is good for eye health and I would recommend anise Taksin because this is the highest antioxidant that there is known to man and if you're going to take an antioxidant this is the one that you should be taking as far as the rest of them I would say you know hold off unless you have good reasons then don't take them unless there's blood work or you have energy problems or something like that I think magnesium is also a good one to recommend generally because it helps with digestion so really you don't need to go all out and be crazy you can just you know pick the ones that you need and then if you find yourself getting more involved and looking for ways to really optimize yourself and maybe look into enhancing your brain function then you can try some of these other ones and there's literally hundreds of others out there I think the key tips are eight do your research okay make sure you do the research and you understand each supplement you take as you can see here like I didn't I didn't prepare for this talk I did so much research on these supplements over the summer that I know them all by heart I know exactly what they do I know I know I know the quantities the volumes etc so make sure that that's what's happening don't just take a supplement not knowing what it's doing also point B is that I want you to find the most high-quality supplements that you can not necessarily most expensive but the high quality ones make sure that this is a bioavailable form of the supplement and that it has good reviews and this is a you know something that there's been Studies on so that point and the next point I would make is the next tip I actually have for you is use amazon.com to research supplements I found this is an awesome tip what you do is you just go and you search your supplement and then you can look at all the different brands and look at the reviews and people there will tell you a lot of anecdotal evidence about how it's working for them what kind of problems it's solving for them and I found that's a good way to do research the problem is that actual science on this stuff right now is pretty limited aside from stuff like fish oil and maybe vitamin C and and vitamin D there's just not that much evidence out there just the the state of nutrition science and health science right now is it's quite limited so we're very much in the dark ages I feel and maybe 50 or 100 years from now all this stuff will be really figured out and we'll know exactly what every one of these does or does not do but right now you're just kind of gambling a little bit none of these are gonna hurt you not if you get a decent source of it I mean I been taking this stuff for for a couple of years now and there's no negative effects from it it's just that you might be kind of wasting your money wasting your time so start with the ones that really have give you a bang for your buck and the rest of them you have to experiment you have to really become a biohacker and you have to look and see will this actually improve your mood will improve your energy will improve your libido or digestion problems or whatever else do you have so you just gotta have to go out and try this stuff out all right this is Leo I'm gonna be signing off this is what I have actually been waiting to shoot this video for a long time because friends have been asking me about what I take supplement wise so this is it right here I'm signing off please leave me your comments down below like this and share this spread this around maybe you can get other people into supplementation and of course check out our free newsletter at actualized org where I release more videos that really talk about how to master your life how to understand your psychology sometimes I'll be going into nutrition and other stuff like that but generally nutrition and supplements are not my forte this is something I kind of dabble in on the side but really my forte is getting you to live in extraordinary kind of life and I think to do that the reason I'm talking about it here are this nutrition stuff is because well you need a healthy body and you need a healthy brain in order to have a healthy mind in order to really develop a high quality psychology and in order to master everything that you're doing in your life and have really high performance and to be out there living all your edge you can't do that if you're sick you can't do that if you're tired you can't do that if you have digestion problems you can't do that if you have cancer you can't do that if if you have anything else if you're impotent you're you're just missing out on a lot of the awesome stuff in life so that is why you want to follow us check out actualize that already the newsletter is free when you sign up you can also get to exclusive bonuses you get an exclusive 19 part video series on how to bust your top limiting beliefs they're keeping you from living an extraordinary life and you can also sign up and win two hours of free coaching with me which I give away to one of my subscribers every month you