Supplements: Targeted Tools, Not the Foundation!
I only use a handful. Real food does the heavy lifting. These are the supplements my dad and I actually take.
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No miracle stack. No cabinet full of products. Just the targeted tools that back up a whole-food plant-based plate — B12, creatine, vitamin D when the sun is scarce, algae omega-3s, kelp for iodine, potassium chloride instead of salt, and turmeric-ginger for Dad.
What We Take
Vitamin B12
B12 is one supplement I consider non-negotiable, especially as we get older. I use cyanocobalamin, the form Dr. Greger recommends. For people over 65, he recommends at least 1,000 mcg daily. My tablets are 2,500 mcg, so I take one every other day.
And B12 isn’t just a vegan issue — after age 50, everyone should make sure they’re getting a reliable source.
Creatine
Creatine has been a big help for both my father and me. Workouts feel less exhausting at the same intensity, and we have both noticed a real increase in strength.
Research is also finding potential benefits for healthy aging, muscle function, and brain health — even beyond the gym. The transformation pics on this site today were taken creatine-free. Our fall reveal photos and videos will show results after 6 months on creatine.
Potassium Chloride
Instead of regular salt, I use potassium chloride. It gives food that salty taste without adding sodium, and it provides potassium — an electrolyte the heart, muscles, and nerves need.
Important: Potassium chloride is not appropriate for everyone, especially people with kidney problems or anyone on certain blood-pressure or potassium-retaining medications. Check with your doctor if that might be you.
Vegan DHA + EPA
I use algae-based DHA and EPA instead of fish oil. Algae are the original marine source of these omega-3s — fish get them through the food chain.
Going straight to the algae gives me DHA and EPA without fish, and without the contaminant concerns that can come with some marine oils.
Kelp / Iodine
I do not use iodized salt — I do not use regular salt at all — so kelp is my iodine source. Mine provides just over 200% of the daily value, so I take one every other day.
Iodine matters for normal thyroid function, but more is not always better.
Turmeric + Ginger
My dad takes turmeric and ginger capsules because he cannot stand mixing the powders. Both have been studied for inflammatory support, joint comfort, and digestion.
Capsules are simply the easiest way for him to take them consistently.
Vitamin D
I take vitamin D in the colder months when I get less sun. It supports bone health, muscle function, and a healthy immune system.