Daly Supplement Dictionary
At Daly Certified, we only feature supplements we actually believe in. If a product is listed as recommended, it’s because it has passed our Daly Certified Pillars:
Purity — it’s been tested and you can trust what’s in it
Bioavailability — your body can actually absorb it
Transparency — the company is open about testing and sourcing
Therapeutic dosing — the amount actually works
We also check pricing, brand reputation, safety history, and confirmed outcomes, so you can trust a product is not just effective, but reliable and worth your money.
If a supplement isn’t listed, it simply means we haven’t reviewed it yet, or there’s a better option we’d recommend instead.
Want to get the supplements we actually recommend? Most of our trusted Daly Certified picks are available through Fullscript — all in one convenient spot, often at a better price. Not everything will be on Fullscript, though, so if you don’t see what you’re looking for, you can always use the regular link we provide. Click around and check it out!
Got a supplement you want us to check out OR are you a company and think your product is better than one of the products listed? Send us a message! We’ll review it using the same rigorous Daly Certified pillars — plus pricing — to give you an unbiased, evidence-based assessment… and maybe it could replace the current recommendation.
What is it and what does it do? ALCAR is an acetylated form of the amino acid L-carnitine that crosses the blood-brain barrier, supporting mitochondrial energy production and cognitive function.
Benefits: Enhances mental clarity, focus, and memory; supports mitochondrial energy production and cardiovascular health. May also support fertility by improving energy metabolism in sperm and eggs.
Most Bioavailable Forms: Acetyl L-Carnitine in supplemental form, ideally in a pure, third-party tested product.
Comparison: ALCAR crosses the blood-brain barrier more effectively than L-carnitine tartrate, which is primarily focused on muscle performance. Both forms can support fertility, but ALCAR offers additional cognitive benefits.
Why you might need it: For cognitive support, fatigue, aging-related mitochondrial decline, or fertility support.
Therapeutic dosages: 500–1,500 mg/day in divided doses.
Who should not take it: Individuals with seizure disorders should consult a healthcare provider before use.
Daly Certified Absolute Best ALCAR: Seeking Health Acetyl L-Carnitine — third-party tested, pure, bioavailable, and meets therapeutic dosing standards. Currently available on Fullscript.
How you can naturally get this: Red meat and fish contain L-carnitine, though not in the acetylated form.
Jon’s note: Clients often notice clearer cognition and a clean boost of energy. It can provide high energy and may feel jittery for some. ALCAR also supports fertility, though standard L-carnitine works well too. When used appropriately, it provides consistent cognitive and mitochondrial support.
What is it and what does it do? Aloe Vera Inner Leaf contains polysaccharides and bioactive compounds that support digestive health, skin integrity, and immune function.
Benefits: Supports the gut lining, soothes digestion, provides antioxidant and immune support, and may aid in managing stomach ulcers and leaky gut.
Most Bioavailable Forms: Inner leaf gel or powdered extracts.
Comparison: Inner leaf is preferred over whole or outer leaf because it contains lower levels of latex, reducing gastrointestinal irritation while retaining beneficial polysaccharides for gut and immune support.
Why you might need it: Digestive discomfort, gut support, leaky gut, stomach ulcers, skin and immune health.
Therapeutic dosages: 500–1,000 mg/day inner leaf extract, or 50–100 mL gel as directed.
Who should not take it: Avoid if allergic to Aloe; consult a healthcare provider if taking medications that affect blood sugar.
Daly Certified Absolute Best Aloe Vera Inner Leaf: Lily of the Desert — high-quality, organic, third-party tested. Currently NOT on Fullscript.
How you can naturally get this: Fresh aloe leaf gel (inner leaf) from organic plants.
Jon’s note: Great for stomach ulcers, leaky gut, and overall gut health. Inner leaf is preferred over whole leaf to minimize irritation while providing gut-soothing compounds that support digestion and immune function.
What is it and what does it do? R-Alpha Lipoic Acid is a powerful antioxidant that regenerates other antioxidants and supports mitochondrial function and blood sugar regulation.
Benefits: Reduces oxidative stress, supports glucose metabolism, nerve health, and liver function.
Most Bioavailable Forms: R-ALA (the naturally occurring form).
Comparison: R-ALA is more bioavailable and active than racemic ALA.
Why you might need it: Blood sugar regulation, nerve support, antioxidant defense, or as part of overall mitochondrial and reproductive support.
Therapeutic dosages: 200–600 mg/day in divided doses.
Who should not take it: Use caution with thyroid disorders or if taking medications affecting blood sugar.
Daly Certified Absolute Best R-ALA: Pure Encapsulations R-ALA — third-party tested, pure, bioavailable. Alternatively, Needed’s Egg Quality Support combines R-ALA with PQQ, ALCAR, and green tea extract for broader mitochondrial and reproductive support. Both currently available on Fullscript.
How you can naturally get this: Spinach, broccoli, and organ meats contain small amounts of alpha lipoic acid.
Jon’s note: R-ALA is great for antioxidant defense, mitochondrial support, and overall metabolic health. It’s also a strong component of fertility-focused protocols when combined with Needed’s Egg Quality Support, which provides additional mitochondrial and antioxidant nutrients.
What is it and what does it do? Comprehensive amino acid supplements provide essential and non-essential amino acids to support protein synthesis, neurotransmitter production, muscle repair, metabolic health, and nearly every physiological process in the body.
Benefits: Supports muscle recovery, neurotransmitter synthesis, energy production, immune function, hormone production, and overall metabolic function. Used for far more than just building muscle.
Most Bioavailable Forms: Free-form amino acids in complex blends. Free-form amino acids are absorbed faster than whole protein powders and can more immediately support metabolic and recovery needs.
Why you might need it: Muscle recovery, metabolic support, stress recovery, neurotransmitter support, or dietary gaps in protein intake.
Therapeutic dosages (per day):
L-Leucine: 2–5 g — supports muscle protein synthesis and recovery.
L-Isoleucine: 1–2 g — helps with energy production and glucose uptake in muscles.
L-Valine: 1–2 g — aids in endurance, muscle metabolism, and repair.
L-Glutamine: 2–5 g — supports gut health, immune function, and recovery.
L-Arginine: 1–3 g — precursor to nitric oxide, supports blood flow and cardiovascular health.
L-Lysine: 500–1500 mg — important for protein synthesis, collagen formation, and immune function.
L-Tryptophan: 250–500 mg — supports serotonin production and mood regulation.
L-Tyrosine: 500–1000 mg — supports neurotransmitters dopamine and norepinephrine for focus and stress resilience.
L-Cysteine / N-Acetyl Cysteine (NAC): 500–1000 mg — supports glutathione production, detoxification, and antioxidant defense.
L-Histidine: 500–1000 mg — essential for growth, tissue repair, and hemoglobin production.
Others (Glycine, Alanine, Proline, Serine, Threonine, Methionine): typically 100–500 mg each; support protein synthesis, collagen, and metabolic functions.
Who should not take it: Those with amino acid metabolism disorders should consult a healthcare provider.
Daly Certified Absolute Best Amino Acid Complex: Thorne Amino Complex — third-party tested, complete amino acid profile, pure and bioavailable. Currently on Fullscript.
How you can naturally get this: Dietary protein sources — meat, eggs, dairy, legumes, and whole grains. Make sure grains are organic only, as inorganic grains are sprayed with folic acid, which about 45% of people cannot convert to active methylfolate.
Jon’s note: Amino acid complexes are a staple for supporting overall health, recovery, and metabolic function — not just muscle. This is an amazing product that can fill gaps in protein intake and support nearly every process in the body.
What is it and what does it do? Ashwagandha is an adaptogenic herb that supports stress resilience, hormone balance, and cognitive function.
Benefits: Reduces stress and cortisol, improves mood, supports sleep, enhances cognitive function, and promotes overall well-being.
Most Bioavailable Forms: Root extract standardized to withanolides.
Comparison: KSM-66 is clinically studied and full-spectrum, superior to generic root powders.
Why you might need it: Chronic stress, sleep issues, or cognitive support.
Therapeutic dosages: 300–600 mg/day standardized extract.
Who should not take it: Pregnancy, autoimmune conditions; consult a healthcare provider if taking medications affecting thyroid function or causing sedation.
Daly Certified Absolute Best Ashwagandha: Tribe Organics Ashwagandha KSM-66 — third-party tested, standardized. Currently not on Fullscript; purchase via website.
How you can naturally get this: Root extract powders; therapeutic levels are difficult to achieve from raw root alone.
Jon’s note: If you wake up between 2–4 am consistently, it may be due to cortisol spikes. Ashwagandha can help regulate this. Some studies suggest it may support testosterone, but the primary benefit is stress reduction — if you’re chronically stressed, this is a solid supplement for you.
What is it and what does it do? Astaxanthin is a potent antioxidant carotenoid that helps protect cells from oxidative stress, supporting skin health, eye health, and cardiovascular function.
Benefits: Reduces inflammation, protects against oxidative damage, supports skin elasticity, eye function, and overall cellular health.
Most Bioavailable Forms: Natural astaxanthin extracted from microalgae.
Comparison: Natural astaxanthin is more bioavailable and effective than synthetic forms.
Why you might need it: Oxidative stress, aging, skin health, cardiovascular support.
Therapeutic dosages: Astaxanthin is a potent antioxidant with anti-inflammatory properties. Typical dosages range from 4–12 mg/day depending on your goal: lower doses (around 4 mg) for general antioxidant and skin support, moderate doses (6–8 mg) for eye health, exercise recovery, and cardiovascular protection, and higher doses (8–12 mg) for skin elasticity, anti-aging, and stronger anti-inflammatory effects. Take with a meal containing fat for optimal absorption.
Who should not take it: Consult a healthcare provider if on blood thinners or preparing for surgery.
Daly Certified Absolute Best Astaxanthin: Designs For Health Astaxanthin — high purity, third-party tested, bioavailable. Currently on Fullscript.
How you can naturally get this: Wild-caught salmon, krill, and algae-based foods.
Jon’s note: I have no personal experience with Astaxanthin, and it wouldn’t be my first choice, but studies show it significantly reduces oxidative stress. Within therapeutic ranges, it may be worth trying.
What is it and what does it do? Bacopa Monnieri is an adaptogenic herb that supports cognitive function, memory, and stress resilience.
Benefits: Enhances memory, learning, focus, and reduces anxiety and stress.
Most Bioavailable Forms: Standardized extract containing bacosides.
Comparison: Standardized extracts like are more reliable than generic powders for clinical efficacy.
Why you might need it: Cognitive support, learning enhancement, stress reduction.
Therapeutic dosages: 300–450 mg/day standardized extract.
Who should not take it: Pregnancy, breastfeeding; consult a healthcare provider if taking sedatives or thyroid medications.
Daly Certified Absolute Best Bacopa Monnieri: Pure Encapsulations — standardized, third-party tested. Currently on Fullscript.
How you can naturally get this: Traditionally grown Bacopa plants; therapeutic levels require supplementation.
Jon’s note: Studies show Bacopa can improve cognitive speed and reaction time in healthy adults. However, evidence for improving cognitive impairment in Alzheimer’s is insufficient. Effects may take about 12 weeks to manifest. I would recommend other supplements/products over Bacopa, but it's fine if in a supplement blend.
What is it and what does it do? Beetroot powder is concentrated beetroot juice or dried powder, rich in nitrates that support cardiovascular health and exercise performance.
Benefits: Enhances nitric oxide production, improves blood flow, supports endurance, cardiovascular function, and blood pressure regulation.
Most Bioavailable Forms: Organic beet juice powder or standardized beet powder.
Comparison: Powdered juice concentrates provide higher nitrate content than raw beets.
Why you might need it: Cardiovascular support, endurance training, blood pressure management.
Therapeutic dosages: 3–6 g/day organic beet juice powder (provides ~300–600 mg nitrate).
Who should not take it: Kidney disorders; caution if prone to oxalate kidney stones.
Daly Certified Absolute Best Beetroot Powder: Terrasoul Superfoods Organic Beet Juice Powder — high nitrate content, organic, tested. Currently NOT on Fullscript; order directly via website.
How you can naturally get this: Fresh beets, beet juice, roasted beets.
Jon’s note: I take beetroot powder for nitric oxide support and endurance — it noticeably improves exercise performance. Beets are one of the few natural nitrate sources; more nitrates mean better blood flow, and better blood flow means more oxygen delivery. Eat beets or use powder — you won’t regret it!
What is it and what does it do? Berberine is a plant alkaloid that helps regulate blood sugar, lipid metabolism, and supports cardiovascular and metabolic health.
Benefits: Supports healthy blood sugar, improves insulin sensitivity, lipid management, and metabolic function.
Most Bioavailable Forms: Standardized berberine hydrochloride extract.
Comparison: Standardized berberine supplements are preferred over herbal powders for predictable dosing.
Why you might need it: Blood sugar regulation, metabolic support, lipid management.
Therapeutic dosages: 500 mg 2–3 times/day before meals.
Who should not take it: Pregnancy, breastfeeding; avoid interactions with diabetes medications.
Daly Certified Absolute Best Berberine: Pure Encapsulations — standardized, third-party tested, consistent dosing. Currently on Fullscript.
How you can naturally get this: Berberis plants (herbal sources) — therapeutic doses cannot be achieved through diet alone.
Jon’s note: I’ve used berberine personally. It’s basically nature’s metformin. It helped curb appetite and improve metabolic markers. If you have insulin resistance, dyslipidemia, or want to lean out, this is highly recommended.
What is it and what does it do? Beta glucans are polysaccharides found in mushrooms and oats that modulate immune function and support cardiovascular health.
Benefits: Supports immune resilience, reduces cholesterol, improves gut health, and provides antioxidant benefits.
Most Bioavailable Forms: Extracts from mushrooms with high beta glucan content.
Comparison: Mushroom-based beta glucans provide broader immune support than cereal-based glucans.
Why you might need it: Immune support, cholesterol management, gut health.
Therapeutic dosages: 250–500 mg/day standardized beta glucans from mushrooms.
Who should not take it: Autoimmune disorders — consult a healthcare provider before use.
Daly Certified Absolute Best Beta Glucans: Real Mushrooms 5 Defenders Organic Mushroom Blend — high beta glucan content, organic, third-party tested. Currently NOT on Fullscript; order via website.
How you can naturally get this: Oats, barley, mushrooms; therapeutic immune doses require supplementation.
Jon’s note: I love Real Mushrooms 5 Defenders. I don’t recommend oats or barley as sources — mushrooms are the best way to get beta glucans.
What is it and what does it do? Black seed oil is extracted from Nigella sativa seeds and contains thymoquinone, supporting immune, anti-inflammatory, and antioxidant functions.
Benefits: Supports immune function, reduces inflammation, provides antioxidant protection, and promotes respiratory and metabolic health.
Most Bioavailable Forms: Cold-pressed, organic black seed oil.
Comparison: Cold-pressed oil preserves bioactive compounds better than heat-treated or refined oils.
Why you might need it: Immune support, inflammation, oxidative stress.
Therapeutic dosages: 1–2 tsp/day or as directed (approx. 2–4 mL).
Who should not take it: Allergy to Nigella sativa; pregnancy — consult a healthcare provider.
Daly Certified Absolute Best Black Seed Oil: Shea Terra Organics 100% Pure Egyptian Black Seed Oil — cold-pressed, high thymoquinone content. Currently NOT on Fullscript; order via website.
How you can naturally get this: Whole Nigella sativa seeds; oil is the concentrated source.
Jon’s note: I love black seed oil. It has antiviral properties, is a great source of omega-3s, is anti-inflammatory (especially for airways), and is an excellent natural addition to your regimen.
What is it and what does it do? Calcium is a vital mineral for bone strength, neuromuscular function, and cardiovascular health. It also supports blood clotting and enzyme signaling.
Benefits: Maintains bone density, supports muscle contraction, nerve signaling, cardiovascular function, and metabolic balance.
Most Bioavailable Forms (ranked): Calcium bisglycinate > Calcium malate > Calcium citrate. Chelated forms like bisglycinate are gentle on the stomach and well absorbed; citrate is still good but may require slightly higher doses.
Comparison: Calcium carbonate is inexpensive but poorly absorbed without stomach acid and can cause GI discomfort. Bisglycinate and malate forms are absorbed efficiently regardless of stomach acidity.
Why you might need it: Bone health, pregnancy/lactation, older adults, low dietary intake, or history of fractures.
Therapeutic dosages: 500–1,200 mg/day elemental calcium, ideally split into 2 doses if taking >500 mg. Take away from high-oxalate or high-phytate meals (e.g., spinach, bran) and separate from iron supplements.
Key Cofactors: Vitamin D3 (enhances absorption), Vitamin K2 MK-7 (directs calcium into bone), Magnesium (supports utilization), Trace minerals (boron, zinc, manganese), Adequate protein (supports bone matrix).
Who should not take it: Hypercalcemia, kidney stones, or severe kidney disease. Consult a healthcare provider if history of kidney issues.
Daly Certified Absolute Best Calcium: Thorne DiCalcium Malate — third-party tested, chelated, highly bioavailable. Currently on Fullscript.
How you can naturally get this: Dairy, leafy greens, sardines with bones, almonds, fortified plant milks.
Jon’s note: For bone health, I'd take calcium bisglycinate or malate with vitamin D3 and K2. I prefer to pair calcium with meals lower in oxalates and split doses if taking more than 500 mg. Magnesium is also essential — it keeps calcium working properly in the body.
What is it and what does it do? Choline is an essential nutrient critical for brain function, liver health, methylation, and fat metabolism. It is a precursor to acetylcholine, supporting memory, learning, and focus, and contributes to cell membrane synthesis and DNA methylation.
Benefits: Promotes liver detoxification, prevents fatty liver, enhances cognitive performance, supports fetal brain development, and optimizes methylation pathways (homocysteine regulation, DNA repair, neurotransmitter balance).
Most Bioavailable Forms:
• Phosphatidylcholine (PC): Supports liver and membrane health.
• Alpha-GPC: Rapid brain delivery, ideal for cognition.
• CDP-Choline (Citicoline): Supports memory and neuroprotection.
Comparison: BodyBio PC (phosphatidylcholine) supports cell membrane integrity and liver health. Toniiq Alpha-GPC provides rapid choline delivery to the brain for mental clarity and focus.
Why you might need it: Low intake (common with low egg/animal food diet), brain fog, fatigue, fatty liver, poor methylation, high homocysteine, hormonal imbalance, pregnancy.
Therapeutic dosages:
• Liver/methylation: 250–500 mg/day
• Cognitive: 600–1,000 mg/day Alpha-GPC or CDP-Choline
• Membrane/liver repair: 1–2 tsp BodyBio PC liquid daily
Who should not take it: Trimethylaminuria (TMAU), or highly sensitive to choline metabolism; monitor if on medications affecting TMAO pathways.
Daly Certified Absolute Best Choline:
• BodyBio PC Liquid — ideal for liver/cell membranes. Currently on Fullscript.
• Toniiq Alpha-GPC — potent cognitive form, third-party tested, not on Fullscript.
• CDP-Choline — no recommended products currently.
All meet Daly Certified standards: third-party tested, bioavailable, evidence-backed.
How you can naturally get this: Egg yolks, liver, salmon, soy lecithin, Brussels sprouts, broccoli, and other cruciferous vegetables. Optimal levels often require supplementation.
Jon’s note: Choline, in my opinion, is one of the most underrated nutrients and should be talked about more. Fantastic for brain, liver, fertility, pregnanacy, and hormonal health. Phosphatidylcholine excels for liver/membrane repair; Alpha-GPC shines for cognition. Clients often see improved focus and energy pretty quickly even with Phosphatidylcholine.
What is it and what does it do? Hydrolyzed collagen peptides provide glycine, proline, and hydroxyproline — amino acids essential for collagen synthesis. Supports skin, joints, tendons, ligaments, cartilage, bone matrix, and gut lining.
Benefits: Improves skin elasticity, supports joint comfort, strengthens tendons/ligaments, aids tissue repair, and nourishes gut lining. May enhance sleep and detoxification due to glycine content.
Most Bioavailable Forms: Hydrolyzed collagen peptides (bovine, marine, or porcine) — pre-digested for absorption. Marine collagen is slightly smaller and may absorb faster; bovine offers broader amino acid profile.
Comparison: Hydrolyzed collagen > gelatin/unhydrolyzed collagen for absorption. Gelatin digests more slowly, less soluble in cold liquids.
Why you might need it: Aging (collagen decline starts ~25), joint injuries, gut permeability, skin aging, poor wound healing, low connective-tissue intake.
Therapeutic dosages: 10–30 g/day hydrolyzed collagen, split morning/evening. Combine with vitamin C (50–250 mg).
Who should not take it: Allergy to collagen sources (bovine, marine, porcine). Choose certified clean brands.
Daly Certified Absolute Best Collagen Peptides: Perfect Supplements Hydrolyzed Collagen Peptides — grass-fed, pasture-raised, third-party tested. Not on Fullscript.
How you can naturally get this: Bone broth, skin-on fish, poultry skin, slow-cooked stews, connective tissue cuts (oxtail, shank, tendons).
Jon’s note: Glycine supports detox, collagen synthesis, sleep. Proline strengthens joints and skin. Hydroxyproline provides structural stability. Collagen peptides restore missing amino acids for total body repair. I'd say 95% of people only need 10 grams of Collagen Peptides a day for therapeutic effects. If you are healing an injury whether that be musculosketal or gut related, I would bump that up to 20g a day.
What is it and what does it do? Colostrum is the “first milk” post-birth, rich in immunoglobulins, lactoferrin, growth factors (IGF-1, TGF-β), and peptides that support gut barrier integrity, immune function, and tissue repair.
Benefits: Strengthens immunity, repairs gut lining, improves nutrient absorption, accelerates recovery after illness or heavy training.
Most Bioavailable Forms: Bovine colostrum powders/capsules standardized for IgG (20–40%). Liposomal or low-heat processed colostrum retains active peptides.
Comparison: Low-heat bovine colostrum preserves immunoglobulins better than high-heat powders (Cowboy Colostrum, Heart & Soil).
Why you might need it: Gut repair, immune support, recovery from digestive issues, allergies, or antibiotics.
Therapeutic dosages: 10–20 g/day powder on empty stomach.
Important use notes: Take on empty stomach, do not heat.
Who should not take it: Dairy allergy or severe lactose intolerance.
Daly Certified Absolute Best Colostrum: Cowboy Colostrum or Heart & Soil — low-heat, third-party tested, rich in active peptides. Not on Fullscript.
How you can naturally get this: Fresh bovine or goat colostrum (rarely accessible).
Jon’s note: Supports gut integrity and immune resilience. Always take on empty stomach; never heat. I can't speak more highly of Colostrum. In 2021, I developed an allergy to my tattoos. Colostrum is the only product that I can confidently say, has kept this allergy away.
What is it and what does it do? Copper is a trace mineral involved in red blood cell formation, connective tissue synthesis, and antioxidant enzyme function.
Benefits: Supports cardiovascular health, immunity, iron metabolism, and antioxidant protection.
Most Bioavailable Forms: Copper bisglycinate, copper gluconate.
Comparison: Bisglycinate is gentle on the stomach and highly absorbable.
Why you might need it: Deficiency causes anemia, weak connective tissue, poor immune response.
Therapeutic dosages: 1–3 mg/day elemental copper.
Who should not take it: Wilson’s disease, excess zinc intake; consult provider.
Daly Certified Absolute Best Copper: Thorne Copper Bisglycinate — third-party tested, bioavailable. Currently on Fullscript.
How you can naturally get this: Shellfish, organ meats, nuts, seeds, dark chocolate.
Jon’s note: Take under practitioner guidance. Copper is actually a direct cofactor for Iron, Zinc, and B6 absorption.
What is it and what does it do? CoQ10 is a fat-soluble mitochondrial compound essential for ATP production and cellular energy. It also acts as a potent antioxidant.
Benefits: Supports energy, heart and brain health, endurance, recovery, and longevity. Critical for statin users.
Most Bioavailable Forms: CoQ10 absorption varies by form. Liposomal ubiquinol offers the highest bioavailability, followed by ubiquinol in oil-based softgels (like Kaneka Ubiquinol), then ubiquinone in oil-based softgels, with standard ubiquinone tablets or powders being the least absorbed. Taking CoQ10 with a meal containing fat improves uptake, and ubiquinol is particularly useful for older adults or anyone with reduced conversion efficiency.
Comparison: Liposomal ubiquinol > Ubiquinol softgel > Ubiquinone softgel > Standard Ubiquinone tablet/powder.
Why you might need it: Cardiovascular support, energy, cognitive function, statin use, recovery, longevity.
Therapeutic dosages: 100–300 mg/day with meal containing fat.
Who should not take it: Consult provider if on blood thinners or before surgery.
Daly Certified Absolute Best CoQ10: Needed Ubiquinol CoQ10 — third-party tested, highly bioavailable. Currently on Fullscript.
How you can naturally get this: Organ meats, fatty fish, spinach, broccoli, whole grains — dietary amounts are minimal.
Jon’s note: I am of the belief that most people over the age of 21 should be supplementing with Ubiquinol. Ubiquinol drastically improves mitochondrial utilization and optimization. Mitochondria = energy = health. Most people that I've recommended to take Ubiquinol notice a clean energy pretty quickly, usually within a week. I also want to reiterate that if you are on a statin, you MUST be on Ubiquinol, as statins reduce CoQ10 production in cells which oftentimes leads to muscle fatigue or weakness.
What is it and what does it do? Cordyceps is a medicinal mushroom supporting energy, immunity, and respiratory function.
Benefits: Enhances stamina, mitochondrial energy, immune resilience, respiratory health.
Most Bioavailable Forms: Fruiting body of Cordyceps is traditionally considered the most potent part of the mushroom, containing higher levels of active compounds like cordycepin and key polysaccharides that support energy, endurance, and immune health. Mycelium, often grown on grain, contains some beneficial compounds but typically at lower concentrations, and some products may include a lot of residual substrate rather than actual fungal material. Extracts—particularly dual or hot water/alcohol extracts—can concentrate the bioactive compounds from either fruiting body or mycelium, providing a more reliable and standardized dose than whole powdered mushrooms. In general, a full-spectrum fruiting body extract provides the highest potency and consistency, while mycelium powders may serve as supplementary or lower-potency options.
Why you might need it: Fatigue, athletic performance, immune support.
Therapeutic dosages: 1–3 g/day standardized extract.
Who should not take it: Autoimmune conditions — consult provider.
Daly Certified Absolute Best Cordyceps: Alcami Elements or Real Mushrooms — standardized, third-party tested. Not on Fullscript.
How you can naturally get this: Wild cordyceps mushrooms; dietary doses difficult.
Jon’s note: I take a product called Alcami Elements every day, which does contain Cordyceps. But if you're looking for ONLY Cordyceps, use the Real Mushrooms brand. Studies support immunity, energy, inflammation. Adaptogenic mushrooms are beneficial; cordyceps is a favorite.
What is it and what does it do? Rich in polyphenols (proanthocyanidins), supports urinary tract, antioxidant defenses, and gut microbiome (beneficial bacteria like Akkermansia muciniphila).
Benefits: Prevents UTIs, oxidative stress, supports cardiovascular and gut health.
Most Bioavailable Forms: Organic juice or high-quality standardized extract. Juice preferred for polyphenols; extract convenient for dosing.
Comparison: Pure Encapsulations Pomegranate Plus combines cranberry + pomegranate polyphenols.
Why you might need it: UTIs, oxidative stress, genitourinary support, gut health, cardiovascular protection.
Therapeutic dosages: 250–500 mg/day extract or 8–16 oz/day organic juice.
Who should not take it: Cranberry allergy; caution if on blood thinners.
Daly Certified Absolute Best Cranberry Extract: Pure Encapsulations Pomegranate Plus or Cranberry Extract — third-party tested, standardized, bioactive. Currently on Fullscript.
How you can naturally get this: Cranberries (fresh, unsweetened), pomegranate, tart cherry, red grapes.
Jon’s note: I mean this with all my heart: cranberry, pomegranate, and green tea are probably my three favorite extracts, but let’s focus on cranberry. Rich in proanthocyanidins, it helps prevent E. coli from sticking to the urinary tract lining, lowering UTI risk. It’s highly anti-inflammatory, supports blood pressure, and keeps bad oral bacteria in check—improving breath, reducing plaque, and calming gums. Plus, it helps seal your gut. Cranberry extract is truly AWESOME.
What is it and what does it do? Curcumin is the main polyphenol in turmeric with potent anti-inflammatory, antioxidant, and neuroprotective effects.
Benefits: Reduces systemic inflammation, supports joint health, cardiovascular health, cognitive function, and liver detoxification.
Most Bioavailable Forms: Curcumin with piperine, liposomal curcumin, or phytosome formulations (Meriva, BCM-95) increase absorption significantly.
Comparison: BCM-95 or Meriva deliver 30–40× higher plasma levels than unformulated turmeric powder.
Why you might need it: Chronic inflammation, joint pain, cardiovascular risk, neurodegeneration, oxidative stress.
Therapeutic dosages: 500–1,000 mg/day bioavailable curcumin extract.
Who should not take it: Gallstones, bile duct obstruction, bleeding disorders — consult provider.
Daly Certified Absolute Best Curcumin: Thorne Meriva-SF — phytosome, third-party tested, highly bioavailable. Currently on Fullscript.
How you can naturally get this: Turmeric root, curry powder; combine with fat and black pepper for absorption.
Jon’s note: Curcumin reduces systemic inflammation. I use Meriva-SF for joint, cardiovascular, and neuro support.
What is it and what does it do? Digestive enzymes are specialized proteins that help break down food into absorbable nutrients. They’re naturally produced in the stomach, pancreas, and small intestine, but stress, aging, and poor gut health can reduce production. Supplementing supports nutrient absorption, reduces bloating, and improves post-meal comfort by aiding protein, fat, and carbohydrate breakdown.
Benefits: Enhances digestion efficiency, reduces post-meal bloating, improves stool consistency, and supports nutrient absorption. Helpful for those with low stomach acid, pancreatic insufficiency, or age-related enzyme decline.
Most Bioavailable Forms: Full-spectrum blends including proteases, lipase, amylase, lactase, and cellulase, ideally with pH-stable, acid-resistant enzymes to function throughout the digestive tract.
Digestive Enzymes vs Probiotics: Enzymes break down food immediately; probiotics support gut microbiome balance over time. They are synergistic when used together.
Why you might need it: Bloating, fullness, or discomfort after meals, high-protein or fatty foods, low stomach acid, gallbladder issues, pancreatic insufficiency, or age-related decline.
Therapeutic dosages:
• Protease: 25,000–60,000 HUT/meal
• Lipase: 2,000–6,000 FIP/meal
• Amylase: 10,000–20,000 DU/meal
• Lactase: 500–2,000 ALU/meal
• Cellulase: 200–800 CU/meal
Take immediately before or with first bites of food. pH range 2–9 ensures consistent activity.
Who should not take it: Active ulcers, gastritis, antacid or PPI users, allergies to fungal or plant-based enzymes. Generally safe for most individuals.
Daly Certified Absolute Best Digestive Enzyme: Seeking Health Digestive Enzymes — full-spectrum, pH-balanced, third-party tested, meets Daly Certified standards. On Fullscript.
How you can naturally get this: Pineapple (bromelain), papaya (papain), kiwi, and fermented foods like sauerkraut or kefir contain natural enzymes, but therapeutic supplementation is often needed.
Jon’s note: You feel these working immediately — less bloating, better post-meal comfort. Seeking Health’s blend is reliable and comprehensive.
What is it and what does it do? Essential minerals — sodium, potassium, magnesium, chloride — regulate hydration, nerve signaling, and muscle contraction. They maintain fluid balance, support cardiovascular stability, and optimize performance during exercise, heat, or illness.
Benefits: Proper hydration, muscle and nerve function, exercise recovery, endurance, blood pressure and fluid regulation.
Most Bioavailable Forms: Ionic or dissolved forms: sodium chloride/bicarbonate, potassium citrate, magnesium glycinate/chloride.
Electrolytes vs Sports Drinks: Avoid sugar-heavy drinks; high-quality formulas provide essential minerals without metabolic downsides.
Why you might need it: Intense activity, heavy sweating, low-carb/ketogenic diet, fatigue, lightheadedness, recovery from illness or dehydration.
Therapeutic dosages:
• Sodium: 500–1,000 mg
• Potassium: 200–400 mg
• Magnesium: 100–200 mg
• Chloride: 500–1,000 mg
Once or twice daily depending on activity/heat.
Who should not take it: Kidney disease, high blood pressure, potassium-sparing medications — consult provider.
Daly Certified Absolute Best Electrolytes: BodyBio Electrolyte Concentrate — precise ratios, zero sugar, highly absorbable, third-party tested. On Fullscript.
How you can naturally get this: Coconut water, sea salt, avocados, leafy greens, mineral-rich spring water. Supplemental levels often required for active individuals.
Jon’s note: Electrolytes are often overlooked causes of fatigue or headaches. I recommend organic coconut water first; BodyBio’s formula is excellent if supplementing. IV saline in the ER confirmed to me how fast electrolytes improve energy.
What is it and what does it do? Provides essential omega-3 fatty acids EPA and DHA, critical for cardiovascular, cognitive, and anti-inflammatory health. Integral for cell membranes, signaling, and gene expression.
Benefits: Reduces systemic inflammation, supports heart and brain health, improves lipid profile, mood, focus, joint comfort, vision, and exercise recovery.
Most Bioavailable Forms: Triglyceride-form omega-3s > ethyl ester; high-concentration, oxidation-verified formulations preferred.
Fish Oil vs Krill Oil: Krill oil has phospholipid-bound omega-3s and astaxanthin, but clinical trials primarily support fish oil with high EPA/DHA.
Why you might need it: Low seafood intake, inflammation, mood challenges, poor lipid profile, cardiovascular risk. Top two supplement picks: methylated multivitamin + high-quality fish oil.
Therapeutic dosages: EPA + DHA 1–3 g/day with fat. General wellness ~500 mg; anti-inflammatory or cardiovascular 2–3 g.
Who should not take it: Blood thinners, bleeding disorders — consult provider. May cause fishy aftertaste.
Daly Certified Absolute Best Fish Oil: Nordic Naturals Ultimate Omega or ProOmega — high-potency, triglyceride-form, third-party tested. On Fullscript.
How you can naturally get this: Cold-water fatty fish (salmon, sardines, mackerel, anchovies). Plant ALA sources (flax, chia) convert poorly to EPA/DHA.
Jon’s note: Only look at combined EPA+DHA. Most people underdose. If not eating fatty fish 4x/week, supplement with a high-quality fish oil — essential fatty acids are essential!
What is it and what does it do? Garlic is rich in sulfur compounds, especially allicin, offering antimicrobial, cardiovascular, and immune-supportive effects. Helps lower blood pressure, supports cholesterol, and provides mild antibacterial/antiviral activity.
Benefits: Heart health, immune defense, microbial balance, blood viscosity, lipid ratios, blood pressure.
Most Bioavailable Forms: Raw, minced or crushed garlic allowed to rest forms allicin. Stabilized allicin or aged garlic extracts are secondary options.
Garlic vs Aged Garlic Extract: Aged garlic (S-allyl cysteine) gentler, cardiovascular/antioxidant support, but less antimicrobial. Raw garlic superior for immune/metabolic effects.
Why you might need it: Immune support, cardiovascular wellness, cholesterol management, metabolic maintenance.
Therapeutic dosages:
• Raw garlic: 1 clove (3–5 g), minced, rest 5–10 min, taken with food.
• Allicin extract: 600–1,200 mg/day standardized.
Who should not take it: Blood thinners or bleeding disorders — consult provider. May cause digestive discomfort on empty stomach.
Daly Certified Absolute Best Garlic Supplement: Pure Encapsulations Garlic Complex — standardized allicin, third-party tested. On Fullscript.
How you can naturally get this: One raw clove daily, minced, rested, swallowed with water and food.
Jon’s note: Raw garlic is best. Capsule only if raw is not tolerable.
What is it and what does it do? L-Glutamine is the most abundant amino acid in the body and a major fuel source for intestinal cells and immune tissues. It supports gut barrier integrity, muscle recovery, and immune resilience — especially during periods of stress, intense exercise, or illness.
Benefits: Promotes gut lining repair, supports muscle recovery, reduces exercise-induced soreness, enhances immune function, and aids nitrogen balance. Helpful for healing gastric ulcers and reducing sugar cravings.
Most Bioavailable Forms: Pure free-form L-glutamine powder; micronized for easy absorption. Avoid flavored blends or unnecessary additives.
Glutamine vs Glutamate: Glutamine is conditionally essential, safe for supplementation. Glutamate is a neurotransmitter, not interchangeable.
Why you might need it: Athletes, gut permeability, IBS, gastric ulcers, chronic stress, post-antibiotic recovery, low protein intake.
Therapeutic dosages:
• Maintenance: 2–5 g/day
• Gut repair/recovery: 10–20 g/day divided 2–3 doses
Take on empty stomach or between meals.
Who should not take it: Liver disease or severe kidney dysfunction — consult provider. Generally well tolerated.
Daly Certified Absolute Best Glutamine: Thorne L-Glutamine (NSF Certified for Sport) — pure, third-party tested. On Fullscript.
How you can naturally get this: Animal proteins, beans, spinach, cabbage, bone broth, cabbage juice powder. Therapeutic levels often require supplementation.
Jon’s note: Supports gut, healing ulcers, and recovery. Bone broth and cabbage juice provide natural glutamine, but supplementation is often useful.
What is it and what does it do? Glutathione is the master antioxidant, neutralizing free radicals, recycling vitamin C & E, supporting liver detox, immune function, and mitochondrial health.
Benefits: Detoxification, immune enhancement, reduces oxidative stress, supports skin, liver, and mitochondrial health, combats fatigue and inflammation.
Most Bioavailable Forms: Liposomal glutathione bypasses gut breakdown for superior absorption.
Glutathione vs NAC: NAC is a precursor; glutathione supplements deliver directly. NAC supports long-term synthesis, liposomal glutathione gives immediate effect.
Why you might need it: Oxidative stress, toxin exposure, post-illness, chronic fatigue, liver support, aging, high-performance athletes.
Therapeutic dosages: 250–500 mg/day liposomal glutathione; up to 1,000 mg/day under professional guidance.
Who should not take it: Generally safe; sulfur sensitivities or CBS gene mutations may need monitoring.
Daly Certified Absolute Best Glutathione: Rho Nutrition Liposomal Glutathione — liposomal, third-party tested, non-GMO. Not on Fullscript.
How you can naturally get this: Produced from cysteine, glycine, glutamate. Garlic, onions, cruciferous vegetables, whey protein support synthesis.
Jon’s note: Master antioxidant. Only liposomal works reliably. Rho Nutrition is my top choice.
What is it and what does it do? Glycine supports collagen synthesis, detoxification, neurotransmission, sleep quality, tissue repair, and metabolic regulation. Key component of glutathione.
Benefits: Improves sleep, joint/skin health, detoxification, nervous system balance, blood sugar regulation, exercise recovery.
Most Bioavailable Forms: Glycine powder fully absorbed. Collagen peptides provide glycine plus proline and hydroxyproline for synergistic tissue repair.
Glycine vs Collagen: Collagen offers broader tissue repair support; glycine alone for targeted neurological/metabolic support.
Why you might need it: Poor sleep, joint discomfort, stress, low-collagen diet, athletes, older adults, detox support.
Therapeutic dosages: 3–10 g/day glycine; collagen peptides providing ~9–12 g glycine (~3 scoops) cover effectively.
Who should not take it: Kidney issues or protein-restricted diet — consult provider.
Daly Certified Absolute Best Source of Glycine: Vital Proteins Collagen Peptides — optimal glycine with supporting amino acids, NSF Certified for Sport, cost-effective. On Fullscript.
How you can naturally get this: Bone broth, skin-on poultry, collagen-rich meats, gelatin.
Jon’s note: Collagen peptides are better value than glycine alone; I take before bed for sleep support. Anecdotal skin/joint benefits observed in clients.
What is it and what does it do? Green tea extract is rich in catechins, particularly EGCG, supporting antioxidant defense, metabolic rate, cardiovascular health, and liver function.
Benefits: Antioxidant protection, fat metabolism support, cardiovascular support, liver health, neuroprotection, mild thermogenic effect.
Most Bioavailable Forms: EGCG-standardized capsules, ideally decaffeinated if sensitive. Co-administration with food enhances absorption.
Green Tea Extract vs Tea Beverage: Supplementation provides therapeutic catechin doses not achievable via brewed tea alone.
Why you might need it: Oxidative stress, metabolic support, liver protection, cardiovascular health, weight management.
Therapeutic dosages: 250–500 mg EGCG/day, avoid >800 mg/day to prevent liver strain. Take with food.
Who should not take it: Liver disease, stimulant sensitivity, pregnancy — consult provider.
Daly Certified Absolute Best Green Tea Extract: Life Extension Mega Green Tea Extract — decaffeinated, EGCG-standardized, third-party tested. On Fullscript.
How you can naturally get this: Daily green tea, brewed; note that extract provides higher EGCG doses.
Jon’s note: Green tea extract is the easiest way to get concentrated EGCG without drinking gallons of tea. Decaffeinated prevents sleep disruption.
What is it and what does it do? Hydrogen water contains dissolved molecular hydrogen (H₂), a selective antioxidant that neutralizes harmful free radicals without disrupting beneficial oxidative signaling. It supports energy production, recovery, and cellular balance.
Benefits: Reduces oxidative stress, supports athletic recovery, enhances mitochondrial function, and may improve focus and endurance. Emerging research suggests benefits for inflammation and metabolic health.
Most Bioavailable Forms: Hydrogen tablets (such as magnesium-based H₂ tabs) generate high-concentration H₂ in water and deliver superior bioavailability compared to pre-bottled hydrogen waters, which lose potency quickly.
Hydrogen Water vs Antioxidants: Unlike traditional antioxidants that neutralize all radicals, molecular hydrogen selectively targets the most harmful reactive oxygen species, preserving normal cellular signaling and energy production.
Why you might need it: Useful for athletes, those under oxidative stress, or individuals seeking enhanced recovery and focus. Also beneficial for aging and inflammation-related fatigue.
Therapeutic dosages: 1–2 tablets per day dissolved in 500 mL of water provides 1–3 ppm hydrogen concentration — sufficient for clinical antioxidant effects. Drink immediately after the reaction finishes for best results.
Who should not take it: Generally safe for all healthy individuals. No known contraindications.
Daly Certified Absolute Best Hydrogen Water Option: H2 Tabs — magnesium-based hydrogen tablets producing consistent high ppm concentrations, third-party tested, portable, and effective. Currently NOT on Fullscript. Order directly through their website.
How you can naturally get this: Hydrogen gas occurs naturally in small amounts in the gut from fiber fermentation, but not at therapeutic levels. Supplemental hydrogen water is the only reliable delivery method.
Jon’s note: Hydrogen water gives a clean, alert feeling without caffeine — like turning down background fatigue. H₂Tabs are the most reliable and practical way to get consistent results.
What is it and what does it do? Inositol is a naturally occurring compound related to B vitamins that supports mood regulation, insulin sensitivity, and reproductive health. It plays a key role in cell signaling and neurotransmitter balance.
Benefits: Helps manage anxiety and OCD symptoms, supports healthy ovarian function, improves insulin sensitivity, and may reduce sugar cravings. Myo-inositol and D-chiro-inositol are the most studied forms.
Most Bioavailable Forms: Myo-inositol is the primary, most bioavailable form for neurological and metabolic health. Combining myo- and D-chiro-inositol in a 40:1 ratio mimics physiological levels for PCOS and metabolic balance.
Inositol vs Berberine: Both improve insulin sensitivity, but inositol works through intracellular signaling, while berberine acts via AMPK activation. Inositol tends to have fewer GI side effects and is ideal for long-term use.
Why you might need it: Helpful for anxiety, PCOS, insulin resistance, or sugar cravings. Also beneficial for supporting neurotransmitter balance and sleep quality.
Therapeutic dosages: 2–4 g/day of myo-inositol for general mood and metabolic support; up to 4 g myo-inositol + 100 mg D-chiro-inositol (40:1 ratio) for PCOS and reproductive support.
Who should not take it: Generally very safe. Those on glucose-lowering medications should monitor for mild additive effects.
Daly Certified Absolute Best Inositol: Pure Encapsulations Inositol Powder — pure, unflavored myo-inositol, third-party tested, and meets Daly Certified purity, bioavailability, and dosing standards. Currently on Fullscript.
How you can naturally get this: Inositol is found in fruits, beans, grains, and nuts, though doses for therapeutic use are far higher than can be obtained from diet alone.
Jon’s note: I like inositol for its calming, steadying effect — especially for stress or blood sugar balance. Pure Encapsulations’ powder is clean, dissolves easily, and hits the therapeutic range perfectly.
What is it and what does it do? Iron is an essential mineral critical for oxygen transport via hemoglobin and myoglobin, energy metabolism, brain function, immune support, and DNA synthesis. It is especially important during pregnancy, growth, and periods of blood loss.
Benefits: Prevents anemia, supports red blood cell formation, improves energy and endurance, enhances cognitive function, and strengthens immune system response.
Most Bioavailable forms: Heme iron (from animal sources) is absorbed best. Non-heme iron comes in multiple forms: ferrous sulfate (common but can cause GI irritation), ferrous gluconate (gentler but less absorbed), ferrous fumarate (high elemental iron), iron bisglycinate (chelated, well-absorbed, gentle on stomach), ferric salts (less absorbed). Iron absorption is enhanced by vitamin C and reduced by calcium, coffee, tea, phytates, and certain grains. Take iron on an empty stomach if tolerated; if not, small amounts of food can help, but avoid dairy and high-calcium foods. Timing around other minerals and multivitamins matters to optimize absorption.
Comparison: Heme vs non-heme: Heme is absorbed 2–3x better and less affected by diet. Among non-heme, bisglycinate > fumarate > gluconate > sulfate > ferric. Chelated forms are gentler and often better tolerated.
Why you might need it: Pregnancy, menstruation, vegetarian/vegan diets, endurance training, fatigue, or low hemoglobin/hematocrit levels. Iron deficiency is the most common nutrient deficiency worldwide.
Therapeutic dosages: Adults: 18–27 mg/day elemental iron for maintenance; pregnancy: 27–30 mg/day; deficiency: 50–100 mg/day elemental iron in divided doses. Pair with vitamin C to maximize absorption. Avoid taking with calcium-rich foods, coffee, tea, or multivitamins unless specifically timed.
Who should not take it: Individuals with hemochromatosis or other iron overload disorders. High doses without monitoring can be toxic, especially in children.
Daly Certified Absolute Best Iron: Thorne Iron Bisglycinate for standalone supplementation; Ferrasorb by Thorne if taking with multivitamin (2–4 hours after) plus liposomal vitamin C (Seeking Health or Body Bios) for enhanced absorption. All of these products are currently on Fullscript.
How you can naturally get this: Red meat, liver, poultry, shellfish, lentils, beans, spinach, pumpkin seeds, fortified cereals. Pair non-heme sources with vitamin C foods to improve absorption.
Jon’s note: Iron is critical, especially during pregnancy or heavy training. Take it away from calcium, coffee, and multivitamins when possible, and pair it with liposomal vitamin C to optimize absorption and reduce GI issues. It has a ton of vitamin and mineral cofactors, so if you can, try to eat Grass-Fed, Grass-Finished Beef. FYI: 'Grass-fed’ means the cow ate grass at some point in its life, but it might have been finished on grains. ‘Grass-finished’ means the cow ate only grass its entire life, from start to finish. So grass-finished beef is fully raised on pasture, which can make it leaner and richer in certain nutrients. I suggest going to a local farmer!
What is it and what does it do? Lions Mane is a medicinal mushroom that supports nerve growth factor (NGF) synthesis, promoting brain plasticity, cognitive function, and nerve regeneration.
Benefits: May improve memory, focus, mental clarity, and support nervous system health. Potential neuroprotective effects and mood regulation.
Most Bioavailable forms: Full-spectrum mycelium + fruiting body extracts are best absorbed. Standard fruiting body powders are effective but may provide fewer active compounds. Bioavailability can vary depending on extraction method (hot water vs dual extraction).
Comparison: Full-spectrum extracts (mycelium + fruiting body) provide a broader range of bioactive compounds than fruiting body alone. Concentrated extracts may allow smaller doses with similar effects.
Why you might need it: Cognitive enhancement, mood support, neuroprotection, or age-related cognitive decline.
Therapeutic dosages: 500–1000 mg/day standardized extract or per manufacturer instructions for combination formulas.
Who should not take it: Individuals with mushroom allergies or autoimmune conditions should consult a healthcare provider.
Daly Certified Absolute Best Lions Mane: Alcami Elements Lions Mane for full-spectrum extract; Real Mushrooms Lions Mane for a single-mushroom option. Currently NOT on Fullscript. Order directly through their website.
How you can naturally get this: Wild Lion’s Mane mushrooms, cooked or powdered, though therapeutic doses are difficult to reach through diet alone.
Jon’s note: I love using Lions Mane in combination mushroom blends, but Real Mushrooms works if you want just Lions Mane. It really feels like a mental clarity booster when I take it consistently.
What is it and what does it do? Luteolin is a flavonoid found in plants that has antioxidant and anti-inflammatory properties.
Benefits: May support brain health, neuroinflammation reduction, and cardiovascular protection.
Most Bioavailable forms: No standardized supplement form is established. Flavonoid content varies in plants; absorption is generally limited. Lipid-soluble forms or co-administration with fats may improve uptake.
Comparison: Not enough clinical evidence to compare forms or make specific product recommendations.
Why you might need it: Potential antioxidant support from diet, but more research is needed before clinical supplementation.
Therapeutic dosages: Not established.
Who should not take it: N/A
Daly Certified Absolute Best Luteolin: Not recommended at this time.
How you can naturally get this: Celery, parsley, thyme, peppers, chamomile tea, and carrots in the diet.
Jon’s note: Luteolin is interesting but not enough evidence exists to support supplementation. Focus on a diet rich in flavonoids instead.
What is it and what does it do? Lysine is an essential amino acid critical for protein synthesis, collagen formation, calcium absorption, and immune function.
Benefits: Supports muscle repair, tissue healing, immune health, and antiviral defense (especially HSV suppression).
Most Bioavailable forms: Free-form lysine and lysine hydrochloride (HCl) are highly absorbable. HCl form is generally preferred for maximum uptake.
Comparison: HCl is absorbed more efficiently than standard free-form powders or lysine salts. Both are more bioavailable than protein-bound lysine in foods.
Why you might need it: Muscle repair, immune support, prevention of cold sores, or low dietary intake (rare).
Therapeutic dosages: 500–3000 mg/day depending on purpose (antiviral or general health).
Who should not take it: Generally safe; caution with severe kidney disorders.
Daly Certified Absolute Best Lysine: Designs for Health Lysine HCl — pure, bioavailable, clinically supported dosage range. Currently on Fullscript.
How you can naturally get this: Red meat, poultry, fish, eggs, dairy, legumes, and some nuts.
Jon’s note: I use lysine occasionally for immune support. HCl is the form I trust for maximum absorption and effectiveness.
What is it and what does it do? Magnesium is an essential mineral involved in over 300 enzymatic reactions, supporting nerve, muscle, and cardiovascular function, energy metabolism, bone strength, and neurotransmitter balance.
Benefits: Supports relaxation, sleep quality, cognitive function, muscle recovery, heart health, blood sugar regulation, and overall metabolic resilience.
Most Bioavailable Forms:
- Magnesium Glycinate: Highly absorbed, gentle on the stomach, ideal for daily supplementation and pregnancy support.
- Magnesium Threonate: Crosses the blood-brain barrier efficiently, enhancing cognitive support and memory.
- Magnesium Citrate: Well absorbed, can support bowel regularity; may cause mild GI upset in sensitive individuals.
- Magnesium Malate: Good absorption, may support energy production via involvement in the Krebs cycle.
- Magnesium Taurate: Highly bioavailable, may support cardiovascular and vascular health.
- Magnesium Chloride: Good absorption orally and transdermally (magnesium oil); supports overall mineral status.
- Magnesium Oxide: Low absorption, primarily used for laxative effects; not ideal for correcting deficiency.
Comparison: Glycinate is the gold standard for general supplementation and pregnancy; Threonate is preferred for cognitive benefits. Malate and Taurate offer specialized metabolic or cardiovascular support. Citrate can be useful for bowel regularity. Oxide is largely suboptimal for systemic magnesium needs.
Why you might need it: Fatigue, poor sleep, muscle cramps, stress, high sugar or alcohol intake, cardiovascular concerns, or inadequate dietary intake.
Therapeutic dosages: 200–400 mg/day elemental magnesium; adjust based on diet, tolerability, and form-specific absorption.
Who should not take it: Severe kidney disease or impaired renal function; caution with high doses without professional supervision.
Daly Certified Absolute Best Magnesium: Seeking Health Magnesium Glycinate Powder or Pure Encapsulations Magnesium Glycinate capsules — highly bioavailable, third-party tested, and safe for therapeutic dosing. Both are currently on Fullscript. For cognitive support, consider Magnesium Threonate though we have had a hard time finding a Threonate product that meets Daly Certified standards.
How you can naturally get this: Leafy greens (spinach, kale), nuts (almonds, cashews), seeds (pumpkin, sunflower), legumes, whole grains, and dark chocolate.
Jon’s note: Magnesium is one of the most underappreciated supplements — almost everyone is deficient. Glycinate covers most needs safely, Threonate is intriguing for brain support, and forms like malate or taurate are useful if you want targeted energy or cardiovascular benefits. Daily supplementation can dramatically improve sleep, recovery, and stress resilience.
What is it and what does it do? Melatonin is a hormone produced by the pineal gland that regulates the sleep-wake cycle and circadian rhythms.
Benefits: Supports sleep onset, may improve sleep quality, and can assist in adjusting to jet lag or shift work.
Most Bioavailable forms: Oral tablets, sublingual, liquid, or liposomal forms. Bioavailability varies; oral melatonin is rapidly absorbed but metabolized quickly by the liver. Timing is critical for effectiveness.
Comparison: Sublingual and liquid forms may act faster than standard tablets. Controlled-release tablets may prolong sleep-supporting effects.
Why you might need it: Difficulty falling asleep, circadian rhythm disruptions, shift work, jet lag.
Therapeutic dosages: 0.3–5 mg taken 30–60 minutes before bedtime; lower doses often more physiologic and effective. Higher doses may disrupt sleep cycles.
Who should not take it: Pregnant or breastfeeding women without supervision, children without medical guidance, or individuals on certain medications like anticoagulants or immunosuppressants.
Daly Certified Absolute Best Melatonin: I do not recommend melatonin supplementation at this time.
How you can naturally get this: Exposure to early morning sunlight, reducing nighttime blue light, and maintaining a consistent sleep schedule.
Jon’s note: I prefer optimizing natural sleep cues over supplementing with melatonin. Lifestyle strategies are usually more effective and safer than taking the hormone directly. Maybe not what you wanted to hear, but try this combo: L-Theanine, Glycine, and Magnesium Glycinate. Make sure you are doing therapeutic amounts! You'll thank me later.
What is it and what does it do? Milk Thistle (Silybum marianum) is an herb containing silymarin, a flavonoid complex that supports liver health, detoxification, and antioxidant defenses.
Benefits: Protects liver cells from toxins, supports liver regeneration, reduces oxidative stress, improves bile production and fat metabolism. Additionally, it may support reproductive health by protecting ovarian function and hormone metabolism, and can help reduce mild morning sickness during pregnancy.
Most Bioavailable forms: Standardized silymarin extracts (70–80% silymarin) are best absorbed, especially when taken with fats. Liposomal or phytosome formulations further enhance bioavailability.
Comparison: Silybin (the main active flavonolignan) is more potent than other components. Raw seeds or teas provide lower, inconsistent dosing.
Why you might need it: Liver support, detoxification, fatty liver, alcohol metabolism, environmental toxin exposure, reproductive support, or mild pregnancy nausea.
Therapeutic dosages: 200–420 mg/day standardized silymarin extract, divided into 2–3 doses.
Who should not take it: Allergy to Asteraceae family plants; may interact with certain medications—consult provider if pregnant or on prescription drugs.
Daly Certified Absolute Best Milk Thistle: Pure Encapsulations Silymarin — third-party tested, standardized extract, ensures safe and consistent dosing. Currently on Fullscript.
How you can naturally get this: Milk Thistle seeds, usually consumed as tea or tincture, though therapeutic doses require standardized extracts.
Jon’s note: Milk thistle is excellent for liver support and detox pathways. It can also support reproductive hormone metabolism and may help reduce mild morning sickness. Standardized extracts provide reliable, effective dosing.
What is it and what does it do? Monolaurin is a monoglyceride derived from lauric acid that has antiviral, antibacterial, and immune-supporting properties.
Benefits: May help control viral replication, support immune function, and promote a healthy microbial balance.
Most Bioavailable forms: Pure monolaurin powder or capsules are well absorbed. Bioavailability is generally good due to lipid solubility.
Comparison: Monolaurin is superior to raw coconut oil for therapeutic immune effects due to concentrated active compound.
Why you might need it: Immune support during infections, recurrent viral exposure, or general immune maintenance.
Therapeutic dosages: 600–1200 mg 2–3x/day depending on protocol.
Who should not take it: Individuals allergic to coconut; generally well tolerated.
Daly Certified Absolute Best Monolaurin: Lauricidin — clinically studied, third-party tested, and meets therapeutic dosing standards. Currently NOT on Fullscript. Order directly through their website.
How you can naturally get this: Coconut oil contains lauric acid, but therapeutic doses require concentrated monolaurin.
Jon’s note: Lauricidin is my preferred monolaurin source due to clinical backing. I use it during times of heightened immune need.
What is it and what does it do? A high-quality multivitamin provides essential vitamins and minerals that most people are deficient in due to modern diets, processed foods, soil depletion, and lifestyle stressors. These nutrients support cellular energy production, immune resilience, hormone synthesis, cognitive function, and cardiovascular health.
Benefits: Comprehensive micronutrient support ensures normal metabolism, antioxidant defense, neurological function, cardiovascular health, fertility support, healthy skin, hair, and nails, and supports overall longevity. Methylated forms of B vitamins aid in methylation pathways, critical for DNA repair, neurotransmitter production, and detoxification. Minerals like zinc, selenium, magnesium, and chromium help regulate hormones, blood sugar, and immune function.
Most Bioavailable Forms: Look for methylated B vitamins (methylfolate, methylcobalamin), chelated minerals (glycinate, citrate, malate), active vitamin forms (D3, K2), and well-absorbed trace minerals. Avoid oxides and synthetic forms with poor absorption.
Comparison: Methylated multivitamins outperform standard forms in individuals with MTHFR polymorphisms or poor methylation capacity. Chelated minerals are absorbed better than mineral oxides. Whole-food blends can provide synergistic cofactors for enhanced nutrient utilization.
Why you might need it: Everyone. Poor diet, high stress, environmental toxins, chronic illness, pregnancy, fertility goals, intense exercise, and aging increase micronutrient demands. Even with a “perfect diet,” it is nearly impossible to meet all essential nutrients at therapeutic levels without supplementation.
Therapeutic dosages: Use daily with food per manufacturer guidelines. Look for full-spectrum, bioavailable multivitamins that cover >100% DV of essential vitamins and minerals.
Who should not take it: Allergy to any component, excessive vitamin A intake (from liver or other sources), or uncontrolled medical conditions without supervision.
Daly Certified Absolute Best Multivitamin: Seeking Health Optimal Man — male-focused, fertility-supporting; Needed Prenatal — female-focused, 18–40, fertility and pregnancy support; Thorne Basic Nutrients 2/day — NSF Certified for Sport, well-rounded daily support. All third-party tested, high bioavailability, methylated where relevant. All of them are currently on Fullscript.
How you can naturally get this: Grass-fed meats, seafood, eggs, A2 organic grass-fed milk, organic goat milk, fruits, sweet potatoes, and vegetables provide the most bioavailable vitamins and minerals. While diet is critical, therapeutic levels of certain nutrients (like methylated folate, selenium, iodine, and vitamin D) are difficult to achieve from food alone.
Jon’s note: If I had to pick one supplement for everyone in the world, it would be a high-quality methylated multivitamin. Combined with fish oil for essential fatty acids, it forms the foundation for energy, cognitive function, cardiovascular health, and reproductive support. This is the supplement I consider non-negotiable for lifelong wellness.
What is it and what does it do? N-Acetyl Cysteine (NAC) is a precursor to glutathione, the body’s main antioxidant, supporting detoxification and cellular protection.
Benefits: Supports liver function, antioxidant defenses, respiratory health, and may aid in immune regulation.
Most Bioavailable forms: NAC is water-soluble and generally well absorbed orally; timing with meals may affect gastrointestinal tolerance.
Comparison: Standard NAC powder/capsules are effective; liposomal NAC may slightly increase absorption.
Why you might need it: Oxidative stress, detox support, low glutathione levels, or respiratory issues.
Therapeutic dosages: 600–1200 mg/day in divided doses.
Who should not take it: Individuals with asthma or history of allergy to NAC; consult provider if on certain medications.
Daly Certified Absolute Best NAC: Seeking Health NAC — third-party tested, effective therapeutic dose. Currently on Fullscript.
How you can naturally get this: High-protein foods provide cysteine (meat, poultry, eggs), which the body converts to glutathione, but supplementation is often needed for therapeutic effects.
Jon’s note: I use NAC periodically for liver support and antioxidant protection; it feels like a foundational supplement in oxidative stress protocols. There are people I deeply trust that take NAC every single day because we live in a toxic soup. It personally dries out my mucous membranes too much to use EVERY DAY, and I know that this is very ill-advised for some patients with cancer; however, in general, I would recommend NAC, especially lower doses of it.
What is it and what does it do? NAD+ (Nicotinamide Adenine Dinucleotide) is a coenzyme critical for cellular energy production, DNA repair, and metabolic regulation.
Benefits: Supports mitochondrial function, energy metabolism, healthy aging, and DNA repair mechanisms.
Most Bioavailable forms: NAD+ itself is poorly absorbed orally. Precursors such as NMN (nicotinamide mononucleotide) and NR (nicotinamide riboside) are used to boost NAD+ levels. Bioavailability varies between forms; sublingual or liposomal delivery may improve uptake.
Comparison: NMN and NR can effectively increase NAD+ levels in humans; NAD+ salts are generally less effective orally UNLESS you go with a liposomal route.
Why you might need it: Aging, mitochondrial dysfunction, chronic fatigue, or metabolic decline.
Therapeutic dosages: 250–500 mg/day of NMN or NR for general support; higher doses used in research under supervision.
Who should not take it: Limited safety data in pregnancy, children, or severe chronic disease; consult provider.
Daly Certified Absolute Best NAD+: Rho Nutritions NAD+ — liposomal, third-party tested, effective dosing though not perfect dosing. Currently NOT on Fullscript. Order directly through their website.
How you can naturally get this: Exercise and adequate sleep help maintain NAD+ levels; dietary precursors include milk, yeast, and some vegetables.
Jon’s note: I really notice like a 'clean energy' when I take NAD+. Liposomal delivery seems important for absorption. I wouldn't take this for the longevity benefits though, those studies are really mixed and data is inconclusive. I'd take NAD+ if you want that feeling of a clean energy.
What is it and what does it do? NAG is a derivative of glucose that supports joint health, cartilage repair, and gut mucosal integrity.
Benefits: Supports cartilage structure, gut lining health, and may reduce symptoms of joint discomfort.
Most Bioavailable forms: N/A — best obtained through dietary sources.
Comparison: Supplements exist, but clinical evidence is stronger for food-based sources and precursors.
Why you might need it: Joint health support, gut integrity support, or connective tissue maintenance.
Therapeutic dosages: Typical dietary intake; supplementation only under supervision.
Who should not take it: Allergic individuals or those with glucose metabolism disorders; consult provider if unsure.
Daly Certified Absolute Best NAG: N/A — food-based precursors preferred.
How you can naturally get this: Shellfish, cartilage-containing cuts of meat, bone broth, and certain legumes.
Jon’s note: I don’t recommend supplementing NAG directly; I focus on diet and cartilage-supportive nutrients instead.
What is it and what does it do? Olive leaf extract is rich in bioactive compounds like oleuropein (powerful antioxidant, antiviral, and antibacterial), hydroxytyrosol (potent free radical scavenger and cardiovascular protector), and various flavonoids that support immune and metabolic health. Together, these compounds reduce oxidative stress, modulate immunity, and promote cardiovascular and metabolic function.
Benefits: Antioxidant protection, immune modulation, cardiovascular support, metabolic health, antiviral and antibacterial effects, and microbiome modulation.
Most Bioavailable forms: Standardized extracts for oleuropein content ensure consistent potency; raw leaf powders vary widely.
Comparison: Standardized extracts deliver predictable polyphenol levels, making them far more reliable than unstandardized powders or teas.
Why you might need it: Viral infections, oxidative stress, cardiovascular support, or immune challenges. Best used strategically rather than continuously because strong antibacterial effects can shift the gut microbiome.
Therapeutic dosages: Standardized oleuropein extracts typically 100–200 mg/day. Consider cycling to avoid unnecessary microbiome disruption.
Who should not take it: Allergic individuals, or those on certain medications; consult a healthcare provider if unsure.
Daly Certified Absolute Best Olive Leaf Extract: Oliveas Hydroxy standardized extract or Toniiqs Olive Leaf Extract — third-party tested, highly bioavailable, standardized for oleuropein and hydroxytyrosol content, ensuring consistent therapeutic dosing. Currently NOT on Fullscript. Order directly through their website.
How you can naturally get this: Olive leaves, olives, and extra virgin olive oil; supplementation is needed for therapeutic polyphenol levels.
Jon’s note: I use Olive Leaf Extract primarily for viral infections. Powerful but I don’t take it continuously—cycling helps avoid unnecessary disruption of the gut microbiome. Standardized extracts are the only way to reliably hit therapeutic levels.
What is it and what does it do? Oregano oil contains compounds like carvacrol and thymol with antimicrobial, antioxidant, and immune-supportive properties.
Benefits: Supports immune function, combats certain bacteria and fungi, and provides antioxidant support.
Most Bioavailable forms: Distilled essential oil; USDA organic options like Aromavita are sufficient.
Comparison: Distilled oil is more potent and safer than raw extracts.
Why you might need it: Immune support or occasional antimicrobial support.
Therapeutic dosages: Follow label; generally 1–2 drops in water or capsules if standardized.
Who should not take it: Pregnancy, breastfeeding, sensitive individuals; consult provider.
Daly Certified Absolute Best Oregano Oil: Aromavita is just one of many examples. There are TONS out there, just go to your local grocery store and find a USDA Organic Oregano Oil or visit your local mom and pop oregano oil dealer.
How you can naturally get this: Fresh oregano leaves and essential oils; therapeutic effects require standardized products.
Jon’s note: Grocery store distilled oils are sufficient for general immune support; I use them occasionally during cold/flu season.
What is it and what does it do? Phosphatidylserine (PS) is a phospholipid crucial for healthy cell membranes, especially in neurons. It supports cognitive function, memory, and stress response by maintaining membrane fluidity and aiding cell signaling.
Benefits: Clinical studies show PS can improve memory, attention, and executive function in older adults; reduce cortisol response to stress; improve exercise recovery; and may support focus in ADHD.
Most Bioavailable Forms: Derived from sunflower lecithin (non-GMO) or soy lecithin. Standardized PS ensures consistent dosing and optimal absorption.
Comparison: Sunflower-derived PS avoids soy allergens and GMO concerns. Standardized PS is more reliable than non-standardized blends for cognitive or stress benefits.
Why you might need it: Cognitive support, memory enhancement, stress resilience, athletic recovery, or focus improvement.
Therapeutic dosages: 200–400 mg/day, typically split into 1–2 doses depending on product instructions.
Who should not take it: Consult your healthcare provider if on anticoagulants or antiplatelet medications. Generally well-tolerated.
Daly Certified Absolute Best Phosphatidylserine: Seeking Health Phosphatidylserine — sunflower-derived, standardized, third-party tested, non-GMO, and meets Daly Certified standards for bioavailability and consistent dosing. Currently on Fullscript.
How you can naturally get this: Found in small amounts in organ meats, fish, and soy products. Therapeutic doses require supplementation.
Jon’s note: I haven’t personally used phosphatidylserine, but the clinical data is very promising. Studies suggest benefits for memory, attention, stress regulation, and exercise recovery, making it an intriguing option for cognitive and adrenal support.
What is it and what does it do? Pomegranate extract is rich in ellagic acid and polyphenols, supporting cardiovascular, antioxidant, and metabolic health.
Benefits: Supports heart health, antioxidant defenses, and may improve endothelial function.
Most Bioavailable forms: Standardized Pomella-based extracts are best; Pure Encapsulations Pomegranate Plus contains clinically studied Pomella.
Comparison: Pomella is the most studied and standardized form versus generic pomegranate powders.
Why you might need it: Cardiovascular support, antioxidant support, metabolic health.
Therapeutic dosages: 500–1000 mg/day standardized extract.
Who should not take it: Allergy to pomegranate; generally safe.
Daly Certified Absolute Best Pomegranate Extract: Pure Encapsulations Pomegranate Plus — standardized Pomella, third-party tested, bioavailable. Currently on Fullscript.
How you can naturally get this: Pomegranate fruit and juice; therapeutic doses require supplement.
Jon’s note: I actually take Pomegranate Plus every day because pomegranate, green tea, and cranberry are well-known to support the growth of Akkermansia muciniphila, a beneficial gut bacterium that helps maintain gut integrity. I really love this product, but I’d also recommend eating a whole pomegranate daily even more—real food always packs the most benefits!
What is it and what does it do? Potassium is a key electrolyte involved in fluid balance, nerve conduction, and muscle contraction.
Benefits: Supports cardiovascular health, blood pressure regulation, muscle function, and nerve signaling.
Most Bioavailable forms: Food-based potassium is ideal; supplements can be potassium citrate or electrolyte powders.
Comparison: Whole-food sources provide additional cofactors; electrolyte powders like Body Bios can complement intake.
Why you might need it: Blood pressure support, electrolyte replenishment, or deficiency correction.
Therapeutic dosages: 2000–3500 mg/day from diet; supplementation under physician guidance.
Who should not take it: Kidney disorders or those on potassium-sparing medications; consult provider.
Daly Certified Absolute Best Potassium: Body Bios Electrolytes or third-party tested potassium citrate powders. Currently on Fullscript.
How you can naturally get this: Bananas, potatoes, leafy greens, legumes, and avocados; prioritize diet over supplements when possible.
Jon’s note: I emphasize food sources first; supplements only if recommended by your doctor.
What is it and what does it do? PQQ (Pyrroloquinoline quinone) is a redox cofactor that supports mitochondrial biogenesis, cellular energy production, and antioxidant defense. By promoting the creation of new mitochondria and protecting existing ones from oxidative stress, PQQ can enhance cellular function and overall energy metabolism.
Benefits: Supports energy metabolism, cognitive function, cardiovascular health, and mitochondrial resilience. Research suggests PQQ may improve mental clarity, reduce fatigue, and complement other mitochondrial cofactors like CoQ10 for optimal cellular performance.
Most Bioavailable Forms: PQQ is generally better absorbed in forms designed for enhanced uptake, such as lozenges or liposomal preparations, compared with standard powders.
Comparison: Forms optimized for absorption provide more consistent and reliable therapeutic levels compared with standard powdered extracts.
Why you might need it: Useful for individuals looking to support cellular energy, mitochondrial health, or cognitive function, especially those experiencing fatigue, high metabolic demands, or age-related mitochondrial decline.
Therapeutic dosages: 10–20 mg/day of standardized extract. Can be combined with other mitochondrial cofactors for synergistic effects.
Who should not take it: Pregnancy, breastfeeding, or if you have unknown medical conditions without consulting a healthcare provider.
Daly Certified Absolute Best PQQ: Seeking Health PQQ Lozenges. Standardized, bioavailable forms tested for quality and purity. Currently on Fullscript.
How you can naturally get this: Fermented foods, kiwi, and green peppers contain small amounts, but therapeutic levels require supplementation.
Jon’s note: PQQ supports mitochondrial health and cellular energy, and works best alongside other mitochondrial cofactors and a polyphenol-rich diet that supports gut health and overall metabolic function.
What is it and what does it do? Prenatal vitamins provide essential nutrients that support maternal health and optimal fetal development. They supply building blocks for cellular growth, brain development, hormone synthesis, and DNA methylation during the critical window of conception and pregnancy.
Benefits: Supplies folate, iron, B-vitamins, vitamin D, calcium, iodine, and other key nutrients. Adequate prenatal nutrition reduces the risk of birth defects, supports maternal energy, hormone balance, and overall well-being during pregnancy and postpartum.
Most Bioavailable Forms: Folate should be 5-MTHF (methylfolate), which bypasses MTHFR enzyme limitations affecting about 46% of people. Vitamin B12 should be methylcobalamin. Minerals like iron, magnesium, and zinc are best absorbed as chelates (glycinate, citrate, or malate). Vitamin D should be D3, vitamin K as K2 (MK-7), and other trace minerals should be in forms the body can readily use. Using these forms ensures nutrients are effectively utilized rather than poorly absorbed or inactive.
Comparison: Standard multivitamins often use folic acid instead of methylfolate, cyanocobalamin instead of methylcobalamin, or oxide/mineral forms that are poorly absorbed. Prenatal formulations like Seeking Health Prenatal and Needed Prenatal provide methylated vitamins and chelated minerals to ensure maximum bioavailability and coverage for reproductive-age women.
Why you might need it: Every woman ages 18–40, especially those trying to conceive, pregnant, or breastfeeding. Even a nutrient-dense diet cannot reliably provide therapeutic levels of methylfolate, B12, iodine, iron, vitamin D, and other critical nutrients.
Therapeutic dosages: Follow product label guidelines; look for a prenatal that covers full daily requirements for reproductive health with methylated vitamins and chelated minerals.
Who should not take it: Only if allergic to any component or under specific medical guidance; otherwise safe and recommended for all women of childbearing age.
Daly Certified Absolute Best Prenatal Vitamins: Seeking Health Optimal Prenatal OR Needed Prenatal Multi Capsules — comprehensive, third-party tested, methylated where relevant, chelated minerals, and full coverage of all key nutrients for maternal and fetal health. Both currently on Fullscript.
How you can naturally get this: Grass-fed meats, fish, dairy, eggs, fruits, vegetables, and sweet potatoes provide many nutrients, but supplementation is needed for therapeutic coverage of methylfolate, methylcobalamin, chelated minerals, vitamin D3, and iodine.
Jon’s note: Every single woman of childbearing years should be on a prenatal vitamin with fully bioavailable forms of all key nutrients, ideally paired with fish oil. Seeking Health Prenatal and Needed Prenatal are the best options on the market and cover all bases for maternal and fetal health.
What is it and what does it do? Probiotics are live microorganisms that support gut microbiome balance, digestion, and immune health.
Benefits: Supports gut barrier, immunity, digestive regularity, and microbial diversity.
Most Bioavailable forms: Seed DS-01 — a clinically studied, shelf-stable, multi-strain probiotic.
Comparison: Seed DS-01 is one of the very few probiotics with extensive clinical backing; most other probiotics are not standardized or as well-studied.
Why you might need it: Most adults benefit; gut support, immunity, or after antibiotics.
Therapeutic dosages: Follow label; contains billions of CFUs per strain.
Who should not take it: Immunocompromised individuals should consult a provider.
Daly Certified Absolute Best Probiotics: Seed DS-01 — clinically validated, multi-strain, shelf-stable. Currently on Fullscript.
How you can naturally get this: Fermented foods: yogurt, kefir, sauerkraut, kimchi; therapeutic dosing generally requires supplements.
Jon’s note: This is one of the few supplements almost everyone should be on, especially if you’ve ever taken antibiotics. DS-01 is basically the only probiotic I’ve found with enough diversity, clinical evidence, third-party testing, and that actually meets my standards. It’s shocking how few legitimate probiotics exist. If great ones do exist, they can’t prove it. I HIGHLY encourage eating oragnic sauerkraut, miso, kefir, and other fermented foods; I would try not to rely on a probiotic for a lot of your microbial diversity in your gut, but if you do, PLEASE use this product!
What is it and what does it do? Quercetin is a natural flavonoid with antioxidant, anti-inflammatory, and immune-supporting properties. It also helps maintain gut integrity and is a rich source of polyphenols, making it a great addition to overall wellness.
Benefits: Supports cardiovascular and immune health, can ease allergy reactions, and contributes to gut health. Think of it as nature’s gentle Benadryl—it’s not a miracle cure, but it can really help when used consistently.
Most Bioavailable Forms: Quercetin is poorly absorbed in standard powders or capsules. Liposomal or enhanced absorption forms are the way to go for achieving therapeutic levels.
Comparison: Liposomal forms like Ultrasorb are far more effective than standard capsules or dietary sources when you want real benefits.
Why you might need it: For antioxidant support, allergy management, cardiovascular health, and gut integrity. Personally, I take it every day to help keep my tattoo-related allergies in check.
Therapeutic dosages: 250–500 mg/day of a standardized liposomal extract.
Who should not take it: Allergy to quercetin-containing plants, pregnancy, breastfeeding, or any medical conditions without consulting a healthcare provider.
Daly Certified Absolute Best Quercetin: Liposomal, standardized, third-party tested quercetin such as Ultrasorb by Pure Encapsulations ensures maximum absorption and consistent results. Currently on Fullscript.
How you can naturally get this: Onions, apples, berries, and leafy greens contain quercetin, though supplementation is needed to reach therapeutic levels.
Jon’s note: I take liposomal quercetin daily to keep tattoo allergies under control. It’s not a miracle, but it helps. I recommend using only forms with enhanced absorption for the best effect. It’s also a gentle, polyphenol-rich way to support gut and overall health.
What is it and what does it do? Red yeast rice is a fermented rice product that naturally contains monacolin K, a compound that behaves very similarly to statins. It can modestly reduce LDL cholesterol and total cholesterol levels, but it should be approached with caution and under medical guidance.
Benefits: May lower LDL cholesterol and total cholesterol. Some studies suggest cardiovascular benefits similar to low-dose statins. However, the effects are highly variable and not as well-controlled as prescription medications.
Comparison: Red yeast rice is not a replacement for lifestyle interventions or other proven therapies. Unlike prescription statins, supplement forms can vary widely in monacolin content, quality, and purity.
Why you might need it: Only consider if a healthcare provider specifically recommends it for dyslipidemia and other interventions are insufficient. It is not necessary for most people with borderline cholesterol if other measures are being optimized.
Therapeutic dosages: Follow provider recommendations. Choleast 900 by Thorne is a standardized, third-party tested option if your doctor advises use.
Who should not take it: Pregnancy, breastfeeding, liver disease, or those already on statins without provider supervision.
Daly Certified Absolute Best Red Yeast Rice: Choleast 900 by Thorne — standardized, third-party tested, and only recommended if your doctor advises it. Currently on Fullscript.
How you can naturally support healthy cholesterol: Fiber-rich foods (soluble fiber from oats, legumes, vegetables), plant sterols, omega-3 fatty acids from fish, CoQ10 supplementation, regular exercise, weight management, limiting added sugars and processed foods, and overall healthy lifestyle choices often have more predictable and safer impacts on cholesterol than red yeast rice.
Jon’s note: I like to think of red yeast rice as behaving exactly like most statins. I generally do not recommend taking it and would prioritize fiber, omega-3s, CoQ10, regular exercise, and other proven lifestyle factors first. If your doctor says it’s appropriate for you, Choleast 900 by Thorne is the standardized option I trust. I also consider ApoB levels a better marker for true dyslipidemia than LDL alone, as it more accurately reflects cardiovascular risk.
What is it and what does it do? Reishi is a medicinal mushroom rich in beta-glucans and triterpenes that supports immune modulation, cardiovascular health, and stress adaptation.
Benefits: Immune system support, stress reduction, antioxidant activity, potential cardiovascular support.
Most Bioavailable forms: Alcami Elements Reishi extract or Real Mushrooms Reishi (if only Reishi desired).
Comparison: Standardized extracts provide consistent active compounds versus powders or unstandardized products.
Why you might need it: Immune support, stress management, and longevity support.
Therapeutic dosages: 1–2 grams/day standardized extract, or follow product label.
Who should not take it: Pregnancy, breastfeeding, or immune-compromised individuals; consult provider.
Daly Certified Absolute Best Reishi: Alcami Elements or Real Mushrooms — standardized, third-party tested, bioavailable. Currently NOT on Fullscript. Order directly through their website.
How you can naturally get this: Reishi mushroom teas or dried mushrooms; therapeutic dosing generally requires standardized extracts.
Jon’s note: I use Alcami Elements for immune support and overall wellness; standardized extracts ensure consistent dosing.
What is it and what does it do? Resveratrol is a polyphenol with antioxidant, cardiovascular, and longevity-supportive properties.
Benefits: Supports cardiovascular health, reduces oxidative stress, and may influence longevity pathways.
Most Bioavailable forms: Liposomal is the way to go by far for now for Resveratrol.
Comparison: Liposomal or combined formulations increase bioavailability versus standard powders or capsules.
Why you might need it: Cardiovascular support, antioxidant support, anti-aging strategies.
Therapeutic dosages: 100–250 mg/day standardized extract; liposomal form preferred.
Who should not take it: Pregnancy, breastfeeding, or bleeding disorders; consult provider.
Daly Certified Absolute Best Resveratrol: Rho Nutritions liposomal combination — standardized, liposomal, third-party tested. Currently NOT on Fullscript. Order directly through their website.
How you can naturally get this: Red wine, grapes, berries; supplements required for therapeutic dosing.
Jon’s note: I highly recommend liposomal forms for resveratrol due to absorption issues; Rho Nutritions combo hits both curcumin and resveratrol for added benefit.
What is it and what does it do? Rhodiola is an adaptogenic herb that supports stress resilience, mood regulation, and cognitive function.
Benefits: Reduces fatigue, improves mental performance under stress, supports mood and energy.
Most Bioavailable forms: Standardized extracts containing rosavins and salidroside; high-quality encapsulated products preferred.
Comparison: Standardized extracts provide consistent active constituents versus raw roots.
Why you might need it: Mental fatigue, stress support, mood stabilization.
Therapeutic dosages: 200–400 mg/day standardized extract containing 3% rosavins and 1% salidroside.
Who should not take it: Individuals with hypertension, bipolar disorder, or pregnancy; consult provider.
Daly Certified Absolute Best Rhodiola Rosea: Pure Encapsulations or Seeking Health standardized extracts. Currently on Fullscript.
How you can naturally get this: Rhodiola roots in teas or tinctures; standardized extracts are preferred for consistent dosing.
Jon’s note: I've never used it, nor do I believe that the studies on it are that impressive.
What is it and what does it do? SAMe (S-Adenosylmethionine) is a methyl donor involved in neurotransmitter synthesis, liver function, and methylation processes.
Benefits: May support mood, liver health, and joint function.
Most Bioavailable forms: N/A — consult a functional health practitioner or doctor due to potential complications.
Comparison: Supplements vary; professional guidance recommended.
Why you might need it: Mood support, methylation support, or liver support under professional guidance.
Therapeutic dosages: N/A — individualized dosing required.
Who should not take it: Bipolar disorder, pregnancy, or those on antidepressants without supervision.
Daly Certified Absolute Best SAMe: N/A — only under clinical supervision.
How you can naturally get this: Endogenously synthesized from methionine in the diet; professional guidance needed for supplementation.
Jon’s note: SAMe should only be used under supervision due to potential psychiatric and metabolic interactions.
What is it and what does it do? Shilajit is a mineral-rich resin that supports energy metabolism, mitochondrial function, and overall vitality.
Benefits: Supports energy, mitochondrial function, antioxidant activity, and cellular health.
Most Bioavailable forms: Alcami Elements purified Shilajit extract.
Comparison: Purified extracts provide consistent fulvic acid content versus raw or unprocessed shilajit.
Why you might need it: Fatigue, mitochondrial support, general vitality.
Therapeutic dosages: 250–500 mg/day standardized extract.
Who should not take it: Pregnancy, breastfeeding, or metal toxicity concerns; consult provider.
Daly Certified Absolute Best Shilajit: Alcami Elements — standardized, purified, third-party tested. Currently NOT on Fullscript. Order directly through their website.
How you can naturally get this: Traditionally obtained from mineral-rich mountain resins; standardized supplements are safer and consistent.
Jon’s note: Big fan of shilajit, I legitimately notice energy and endurance from it. Well known to boost testosterone levels too!
What is it and what does it do? Soluble fiber dissolves in water to form a gel‑like substance in the gut. This gel slows digestion, feeds beneficial gut bacteria, supports gut barrier integrity, helps regulate blood sugar, and aids in removing cholesterol and metabolic by‑products.
Benefits: Improves gut microbiome diversity and function, supports healthy cholesterol and blood sugar levels, increases feelings of fullness (satiety), helps regulate bowel transit, and may reduce risk for cardiovascular disease, type 2 diabetes, and gastrointestinal disorders.
Most Bioavailable Forms: Look for blends of soluble fibers (e.g., guar gum derivatives, pectin, arabinogalactan, partially hydrolyzed fibers) that are well tolerated, mixed to support prebiotic feeding of gut microbes, and designed for therapeutic use rather than just “bulk”. These forms often perform better than single‑source or insoluble fibers for metabolic, gut and cardiovascular endpoints.
Comparison: Standard fiber supplements or diet alone often rely on insoluble fibers or basic single‑source fibers (like coarse bran) which may improve stool bulk but don’t deliver the gel‑forming, microbiome‑feeding, metabolic‑support benefits of high‑quality soluble fiber blends. The blended forms give broader benefits across gut, metabolic, and cardiovascular health.
Why you might need it: If you have low fiber intake (very common), gut dysbiosis, elevated cholesterol, insulin resistance or blood sugar concerns, or simply want comprehensive health support. Given the average modern diet falls far short of ancestral or optimal fiber levels, nearly everyone can benefit.
Therapeutic dosages: A good starting range is about 5–10 g/day of a quality soluble fiber blend, adjusting per tolerance, gradually increasing as needed. Combine with enough water and a diet rich in whole‑food fibers.
Who should not take it: Individuals with known severe GI obstruction, or those whose provider advises against increasing fiber rapidly; always increase slowly and ensure adequate hydration.
Daly Certified Absolute Best Soluble Fiber: A well‑formulated clinical grade soluble fiber blend—such as FiberMend by Thorne—standardized, third‑party tested, and designed for therapeutic use. Currently on Fullscript.
How you can naturally get this: Foods like legumes, oats, apples, flaxseed, chia, certain vegetables, and fruits supply soluble fiber, but they rarely deliver the therapeutic doses consistently without supplementation.
Jon’s note: Some of the smartest doctors I ever worked with told me that every single person should be on a fiber supplement. Yes, the research is mixed in places, but I err on the side that more soluble fiber is great for you. Our ancestors likely ate somewhere in the range of 50–100 g of fiber daily (insane right?!), and the average American only eats about 15–17 g/day. That huge gap means we could all use a boost. A quality soluble fiber blend is one of the few supplements I believe almost everyone should consider.
What is it and what does it do? Sulforaphane is a potent bioactive compound found in cruciferous vegetables like broccoli, Brussels sprouts, and cabbage. It activates the Nrf2 pathway, which supports cellular detoxification, antioxidant defenses, and healthy inflammatory responses. To work effectively, it requires the enzyme myrosinase to convert glucoraphanin into active sulforaphane — either from the plant itself or co-supplemented sources.
Benefits: Supports antioxidant defenses, liver detox pathways, healthy inflammation control, gut integrity, and overall cellular health. Sulforaphane is one of the few polyphenols with broad, systemic effects and potential benefits for energy and mental clarity.
Most Bioavailable Forms: Standardized broccoli seed or sprout extracts that include or are paired with myrosinase ensure therapeutic sulforaphane levels. Raw or cooked vegetables alone often provide inconsistent amounts.
Comparison: Raw broccoli and cooked crucifers provide sulforaphane precursors, but achieving therapeutic doses through diet is extremely challenging. Standardized extracts like Thorne Broccoli Seed Extract provide reliable, clinically relevant amounts — nothing else comes close.
Why you might need it: For antioxidant support, detoxification, healthy inflammation control, gut integrity, and mental clarity. Most of my protocols for patients include either curcumin and/or sulforaphane, as I notice clearer energy and a sharper mind when these are part of the routine.
Therapeutic dosages: 30–60 mg/day of sulforaphane precursor from standardized extracts; follow product label and ensure myrosinase availability for effective conversion.
Who should not take it: Pregnancy, breastfeeding, thyroid disorders, or any health condition without consulting a healthcare provider.
Daly Certified Absolute Best Sulforaphane: Thorne Broccoli Seed Extract — standardized, third-party tested, includes or is paired with myrosinase for reliable sulforaphane. Currently on Fullscript. Bottom line: either use Thorne, none at all, or just eat broccoli sprouts for a natural, albeit less controlled, source.
How you can naturally get this: Broccoli sprouts, raw cruciferous vegetables, or pairing crucifers with myrosinase-rich foods like mustard, radish, or daikon enhances conversion to sulforaphane. Standard broccoli and cooked crucifers provide some benefit but not therapeutic levels consistently.
Jon’s note: In most of my patient protocols, I recommend either curcumin or sulforaphane. Personally, I notice clearer mental focus and more sustained energy when sulforaphane is included. It’s very hard to get therapeutic levels from diet alone — that’s why I strongly favor supplementation. Thorne’s Broccoli Seed Extract is the only option I’ve found that reliably delivers enough sulforaphane — nothing else is close. If you don’t supplement, broccoli sprouts are the next best thing.
What is it and what does it do? Taurine is a conditionally essential amino acid that plays important roles in cardiovascular health, electrolyte balance, neurological function, and antioxidant defenses. It helps cells manage fluid balance, supports heart muscle function, and can modulate oxidative stress.
Benefits: Supports heart and vascular health, helps maintain proper electrolyte and fluid balance, supports nervous system function, and contributes to antioxidant capacity. Some evidence suggests it may also help exercise performance and recovery.
Most Bioavailable Forms: High-quality powders or capsules from trusted brands, such as Pure Encapsulations Taurine, ensure consistent dosing and purity.
Comparison: Pure Encapsulations provides tested, high-quality taurine compared to generic powders, which may vary in purity or dosage accuracy.
Why you might need it: Taurine can be beneficial in protocols emphasizing cardiovascular support, exercise recovery, or neurological resilience. It’s especially helpful for patients with elevated cardiovascular risk or electrolyte imbalances.
Therapeutic dosages: 500–2000 mg/day, depending on clinical goals and tolerance.
Who should not take it: Pregnancy, breastfeeding, kidney disorders, or if advised otherwise by your healthcare provider.
Daly Certified Absolute Best Taurine: Pure Encapsulations Taurine — third-party tested, pure, bioavailable, and consistently dosed. Currently on Fullscript.
How you can naturally get this: Meat, seafood, and dairy contain taurine, but supplementation ensures you reach therapeutic levels that are difficult to achieve through diet alone.
Jon’s note: I have used taurine personally and didn’t notice dramatic effects, but I still recommend it in most cardiovascular-focused protocols. It’s safe, supportive, and high-quality products like Pure Encapsulations Taurine make dosing simple. Think of it as a gentle cardiovascular and neurological helper — it won’t hurt, and it may support your heart and energy under stress.
What is it and what does it do? Theanine is an amino acid naturally found in green and black tea that promotes relaxation, cognitive focus, and stress reduction without causing sedation. It works by modulating alpha brain waves and balancing neurotransmitters like GABA, dopamine, and serotonin.
Benefits: Supports relaxation, improves focus, reduces stress, may enhance sleep quality, and has mild neuroprotective effects. Evidence shows it can help manage the physiological effects of stress while maintaining alertness, making it a unique adaptogenic amino acid.
Most Bioavailable forms: Suntheanine® — the most studied, high-quality, and clinically validated form of L-theanine. Generic theanine powders may not convert effectively or be reliably absorbed.
Comparison: Suntheanine® has multiple human clinical studies supporting its effects on relaxation, focus, and stress reduction, while generic theanine powders lack consistent evidence and bioavailability. Bioavailability is key — without it, you may be wasting your money.
Why you might need it: If you want to manage stress, improve mental clarity, enhance sleep, or maintain calm alertness during work or study, theanine can be a safe, effective addition.
Therapeutic dosages: 100–200 mg/day, depending on needs and tolerance; split dosing can be helpful for daytime focus versus nighttime relaxation.
Who should not take it: Pregnancy, breastfeeding; generally considered safe for adults.
Daly Certified Absolute Best Theanine: Sports Research Theanine — Suntheanine®, third-party tested, bioavailable, and clinically supported. Currently NOT on Fullscript. Order directly through their website. Bottom line: skip generic powders and unreliable brands; this is the real deal.
How you can naturally get this: Green and black tea contain theanine, but therapeutic doses require supplementation.
Jon’s note: Theanine is one of my favorite supplements — it really works for relaxation, mental clarity, and sleep. It’s ridiculous how expensive this stuff has become for how cheap it is to make, so I shopped around for a long time — Sports Research Theanine using Suntheanine® is by far the best deal. Don’t waste money on generic powders; this is the clinically studied, bioavailable form that actually does what you want it to do. Also, Green Tea Extract/tea does not have enough theanine to make it therapeutic. Supplementation would be necessary for a true therapeutic effect.
What is it and what does it do? Trimethylglycine (TMG), also known as betaine, is a methyl donor that supports methylation and helps regulate homocysteine levels — key processes for cardiovascular, liver, and overall cellular health.
Benefits: Supports methylation, cardiovascular function, liver detoxification, and homocysteine metabolism.
Most Bioavailable forms: Pure, standardized TMG (anhydrous betaine) powder — ideally verified through third-party testing and accompanied by a Certificate of Analysis (CoA).
Comparison: Verified, tested TMG ensures consistent purity and dosing. Many bulk or generic powders lack transparency or quality control, making them unreliable for therapeutic use.
Why you might need it: TMG can be useful for methylation support, especially if homocysteine levels are elevated or you have higher methylation demands (e.g., MTHFR gene variants).
Therapeutic dosages: 500–1000 mg/day, adjusted to individual methylation needs.
Who should not take it: Pregnancy, breastfeeding, or anyone with methylation sensitivity — consult your healthcare provider.
Daly Certified Absolute Best TMG: Currently, 10x Health Betaine and BodyHealth TMG offer decent value and partial testing, but neither makes their CoAs accessible or public — so no product earns full Daly Certified status yet. Currently NOT on Fullscript. Order directly through their website.
How you can naturally get this: Beets, spinach, and whole grains naturally contain TMG, though supplementation is often needed for consistent, therapeutic dosing.
Jon’s note: I emailed tons of companies trying to find a legitimate, fully transparent TMG — one that’s third-party tested with a public CoA — and came up empty. 10x Health Betaine and BodyHealth TMG are the best value options right now, but neither makes their CoAs accessible or public, so I can’t fully endorse either. You could also use Thorne’s Methyl-Guard, which combines TMG with its necessary cofactors like methylated B12, folate, and B6. If your practitioner specifically wants you on TMG alone, Methyl-Guard is a solid choice — but since I recommend most people already use a quality methylated multivitamin, it may be redundant. And if you ever find a truly third-party-tested, CoA-published TMG, please let me know — I’d genuinely love to review it.
What is it and what does it do? Tryptophan is an essential amino acid your body can’t make on its own. It’s the direct precursor to serotonin — your “feel-good” neurotransmitter — and later converts to melatonin, which helps regulate sleep. It’s a cornerstone nutrient for mood, sleep, and overall nervous system balance.
Benefits: Supports serotonin and melatonin production, promotes relaxation, improves mood, and helps regulate appetite and the gut-brain connection.
Most Bioavailable forms: L-Tryptophan in its pure form or as part of a balanced essential amino acid complex for optimal absorption and safety.
Comparison: Standalone tryptophan can compete with other amino acids for uptake; full-spectrum amino blends promote better utilization and overall balance.
Why you might need it: Mood imbalance, poor sleep, stress, or low-protein intake. Supporting serotonin production can make a noticeable difference in overall well-being.
Therapeutic dosages: 250–500 mg/day, ideally taken in the evening or with a small carbohydrate source for best brain uptake.
Who should not take it: Those on SSRIs, SNRIs, or MAOIs should only use under supervision; consult your provider first.
Daly Certified Absolute Best Tryptophan: Thorne Amino Complex — third-party tested, complete amino profile that provides safe, balanced tryptophan support. Currently on Fullscript.
How you can naturally get this: Turkey, chicken, eggs, dairy, seeds, and fish are rich sources — and if you’re eating plenty of these, you likely don’t need a standalone supplement.
Jon’s note: If you’re eating a solid whole-food diet with enough animal protein, you probably don’t need extra tryptophan. I generally recommend a complete amino acid complex for overall coverage and safety instead of isolated amino acids. But make no mistake — tryptophan is one of the most important nutrients for mood and sleep, and getting enough of it can make a real difference.
What is it and what does it do? Turkey Tail is a medicinal mushroom rich in beta-glucans and polysaccharopeptides (PSK, PSP) that help balance and modulate the immune system.
Benefits: Immune modulation, gut microbiome support, antioxidant protection.
Most Bioavailable forms: Standardized fruiting body extracts with verified beta-glucan and polysaccharide content.
Comparison: Fruiting body extracts with verified beta-glucan content outperform raw mushroom powders or myceliated grain products.
Why you might need it: To support immune balance, recovery, or overall resilience during stress or illness.
Therapeutic dosages: 1–2 g/day standardized extract (typically 30–50% polysaccharides).
Who should not take it: Pregnancy, breastfeeding, or individuals on immunosuppressants; consult your provider.
Daly Certified Absolute Best Turkey Tail: Real Mushrooms Turkey Tail. Fruiting body extract — standardized, third-party tested, COA accessible. Currently NOT on Fullscript. Order directly through their website.
How you can naturally get this: Turkey Tail teas or tinctures made from wild-harvested mushrooms, though standardized extracts provide more consistent beta-glucans.
Jon’s note: Turkey Tail has some of the best data among medicinal mushrooms for immune modulation. Look for standardized fruiting body extracts with verified beta-glucan content — they’re far more reliable than raw or myceliated powders.
What is it and what does it do? Vitamin A is a fat-soluble vitamin critical for vision, immune function, and cellular health.
Benefits: Supports vision, immune defense, epithelial tissue health, and reproduction.
Most Bioavailable forms: Retinol (preformed vitamin A) or beta-carotene in high-quality methylated multivitamins.
Comparison: Preformed vitamin A is active, whereas beta-carotene requires conversion; multivitamin forms ensure safety.
Why you might need it: Vision support, immune function, pregnancy requirements.
Therapeutic dosages: 700–900 mcg RAE/day for adults; follow multivitamin or prenatal guidelines.
Who should not take it: Excessive supplementation can be teratogenic, which means that it is something that can cause birth defects or harm a developing baby during pregnancy; avoid high doses during pregnancy without guidance.
Daly Certified Absolute Best Vitamin A: Methylated multivitamins containing vitamin A and carotenoids — standardized, third-party tested. Currently on Fullscript.
How you can naturally get this: Carrots, liver, sweet potatoes, leafy greens; multivitamin ensures consistent intake.
Jon’s note: I prioritize getting vitamin A through a methylated multivitamin with food sources to avoid excessive dosing.
What is it and what does it do? Vitamin B1 (thiamine) is crucial for converting carbohydrates into energy and for proper nerve and brain function.
Benefits: Supports mitochondrial energy production, nerve conduction, and glucose metabolism.
Most Bioavailable forms: Benfotiamine and thiamine tetrahydrofurfuryl disulfide (TTFD) — both have superior absorption and tissue retention compared to standard thiamine hydrochloride.
Comparison: Standard thiamine HCl has poor absorption; benfotiamine and TTFD deliver active thiamine more efficiently to cells and the nervous system.
Why you might need it: Low energy, brain fog, neuropathy, high carbohydrate intake, or alcohol use can increase thiamine needs.
Therapeutic dosages: 10–100 mg/day depending on diet and goals.
Who should not take it: Generally safe; use caution if sensitive to sulfur-based compounds (for TTFD forms).
Daly Certified Absolute Best Vitamin B1: Seeking Health B Complex or Thorne Basic Nutrients 5 — both use active B-vitamin forms and are third-party tested. Both currently on Fullscript.
How you can naturally get this: Beef, chicken, fish, eggs, pork, legumes, and seeds provide thiamine, but supplementation ensures consistent therapeutic levels.
Jon’s note: Benfotiamine and TTFD are the superior thiamine forms. I generally recommend getting B1 through a quality methylated multivitamin or a B complex like Seeking Health’s, which provides the full B synergy and third-party testing.
What is it and what does it do? Vitamin B2 (riboflavin) supports energy metabolism, redox reactions, and mitochondrial function.
Benefits: Energy production, antioxidant defense, skin, eye, and nerve health.
Most Bioavailable form: Riboflavin-5-phosphate
Comparison: Riboflavin-5-phosphate is more readily absorbed and utilized than standard riboflavin HCl.
Why you might need it: Energy support, antioxidant protection, metabolic health.
Therapeutic dosages: 1.1–1.3 mg/day adults; follow label.
Who should not take it: Rare allergy possible; generally safe.
Absolute Best: Seeking Health B Complex or one of the methylated multivitamins recommended under Multivitamin. Both currently on Fullscript.
How you can naturally get this: Liver, grass-fed beef, pasture-raised eggs, wild-caught fish, milk, broccoli sprouts, avocado, pumpkin seeds.
Jon’s note: I always recommend either the Seeking Health B Complex or one of the methylated multivitamins I recommend under Multivitamin to cover B2 along with other B vitamins.
What is it and what does it do? Vitamin B3 (niacin) is essential for NAD+/NADH metabolism, energy production, and DNA repair.
Benefits: Supports energy metabolism, cardiovascular health, DNA repair, and skin health.
Most Bioavailable form: Nicotinamide
Comparison: Nicotinamide avoids flushing that occurs with niacin and is more easily tolerated while supporting NAD+ pathways.
Why you might need it: Energy support, metabolic and cardiovascular health, DNA repair.
Therapeutic dosages: 14–16 mg/day adults; follow label.
Who should not take it: Liver disease, gout, or high-dose niacin without supervision; consult provider.
Absolute Best: Seeking Health B Complex or one of the methylated multivitamins recommended under Multivitamin. Both currently on Fullscript.
How you can naturally get this: Liver, grass-fed beef, pasture-raised chicken, wild-caught fish, mushrooms, avocado, sweet potatoes.
Jon’s note: I recommend either the Seeking Health B Complex or one of the methylated multivitamins to ensure full B3 coverage along with other B vitamins.
What is it and what does it do? Vitamin B5 is essential for coenzyme A production, energy metabolism, and synthesis of fatty acids, neurotransmitters, and hormones.
Benefits: Supports energy production, adrenal health, hormone synthesis, and nervous system function.
Most Bioavailable form: Calcium pantothenate
Comparison: Calcium pantothenate is more stable and better absorbed than pantothenic acid salts in many supplements.
Why you might need it: Energy metabolism, stress adaptation, hormonal balance.
Therapeutic dosages: 5–10 mg/day adults; follow label.
Who should not take it: Generally safe; consult provider for high-dose therapy.
Absolute Best: Seeking Health B Complex or one of the methylated multivitamins recommended under Multivitamin. Both currently on Fullscript.
How you can naturally get this: Liver, grass-fed beef, pasture-raised eggs, avocado, mushrooms, sweet potatoes, broccoli sprouts.
Jon’s note: I recommend the Seeking Health B Complex or one of the methylated multivitamins to ensure proper B5 coverage with other B vitamins.
What is it and what does it do? Vitamin B6 is critical for amino acid metabolism, neurotransmitter synthesis, and hemoglobin production.
Benefits: Supports mood, brain health, red blood cell formation, and immune function.
Most Bioavailable form: Pyridoxal-5-phosphate (P-5-P)
Comparison: P-5-P is active and absorbed more efficiently than pyridoxine HCl.
Why you might need it: Mood support, neurological function, red blood cell health.
Therapeutic dosages: 1.3–2 mg/day adults; follow label.
Who should not take it: High doses over long periods may cause neuropathy; consult provider.
Absolute Best: Seeking Health B Complex or one of the methylated multivitamins recommended under Multivitamin. Both currently on Fullscript.
How you can naturally get this: Grass-fed beef, liver, wild-caught fish, pasture-raised chicken, bananas, potatoes, pumpkin seeds, avocado, broccoli sprouts.
Jon’s note: I always recommend the Seeking Health B Complex or a methylated multivitamin to ensure active P-5-P coverage for B6.
What is it and what does it do? Biotin supports hair, skin, and nail health and plays a role in carbohydrate, fat, and protein metabolism.
Benefits: Supports healthy hair, skin, nails, and energy metabolism.
Most Bioavailable form: D-biotin
Comparison: D-biotin is the biologically active form; synthetic biotin may be less efficiently utilized.
Why you might need it: Energy metabolism and hair/skin/nail health.
Therapeutic dosages: 30–100 mcg/day adults.
Who should not take it: Generally safe; consult provider for high-dose therapy.
Absolute Best: Seeking Health B Complex or one of the methylated multivitamins recommended under Multivitamin. Both currently on Fullscript.
How you can naturally get this: Liver, eggs, grass-fed beef, nuts, seeds, avocado, broccoli sprouts.
Jon’s note: I recommend the Seeking Health B Complex or one of the methylated multivitamins to ensure D-biotin coverage along with other B vitamins.
What is it and what does it do? Folate is an essential B vitamin that plays a critical role in DNA synthesis, red blood cell formation, and proper neural tube development during pregnancy. L-methylfolate is the active, bioavailable form that can be directly used by the body without conversion.
Benefits: Supports healthy pregnancy, cardiovascular health by helping regulate homocysteine levels, neurological function, mood regulation through methylation pathways, and overall DNA integrity.
Most Bioavailable form: L-methylfolate (5-MTHF)
Comparison: Unlike folic acid, which requires enzymatic conversion and may be inefficient in individuals with MTHFR gene variants, L-methylfolate is fully active and bypasses common metabolic bottlenecks, ensuring your body actually uses it.
Why you might need it: Essential during pregnancy for neural tube development, supports red blood cell production, cardiovascular health through homocysteine metabolism, and neurological health via methylation.
Therapeutic dosages: 400–800 mcg/day for adults; higher doses may be recommended during pregnancy under medical supervision.
Who should not take it: Consult your healthcare provider if taking medications like methotrexate or other drugs affecting folate metabolism.
Absolute Best: Seeking Health B Complex or one of the methylated multivitamins recommended under Multivitamin. Both currently on Fullscript.
How you can naturally get this: Liver (grass-fed or pasture-raised), leafy greens (spinach, kale), asparagus, broccoli sprouts, avocado, pumpkin seeds, pasture-raised eggs, citrus fruits.
Jon’s note: L-methylfolate is critical because many people cannot efficiently convert folic acid. I always recommend the Seeking Health B Complex or one of the methylated multivitamins I trust to ensure full coverage along with the other B vitamins for optimal methylation and homocysteine management.
What is it and what does it do? Vitamin B12 is an essential B vitamin critical for red blood cell formation, neurological function, DNA synthesis, and proper methylation. Methylcobalamin is the most active, bioavailable form that the body can directly use for methylation and neurological health.
Benefits: Supports energy production, cognitive function, nerve health, cardiovascular health via homocysteine metabolism, and overall cellular health.
Most Bioavailable form: Methylcobalamin
Comparison: Methylcobalamin is better retained in the body and directly supports methylation pathways, whereas cyanocobalamin requires conversion in the liver and may be less effective, particularly in those with methylation impairments.
Why you might need it: Vegan or vegetarian diets, older adults, neurological support, or anyone at risk for B12 deficiency.
Therapeutic dosages: 250–500 mcg/day orally; higher doses may be used under medical supervision for deficiencies.
Who should not take it: Generally safe; rare allergic reactions possible.
Absolute Best: Seeking Health B Complex or one of the methylated multivitamins recommended under Multivitamin. Both currently on Fullscript.
How you can naturally get this: Liver, oysters, grass-fed beef, wild-caught fish, pasture-raised eggs, milk, pasture-raised chicken.
Jon’s note: I recommend Seeking Health B Complex or a trusted methylated multivitamin to ensure reliable active methylcobalamin coverage for B12. This ensures proper methylation, nerve support, and energy metabolism, especially for those who may not absorb cyanocobalamin efficiently.
What is it and what does it do? Vitamin C is a water-soluble antioxidant essential for collagen synthesis, tissue repair, and immune system support. It plays a central role in both innate and adaptive immunity and helps modulate inflammatory responses.
Benefits: Immune support and immunomodulation, antioxidant defense, skin integrity, wound healing, enhanced iron absorption, and general cellular health.
Most Bioavailable form: Liposomal vitamin C — encapsulated in phospholipids for superior absorption and cellular delivery compared to standard ascorbic acid.
Comparison: Standard ascorbic acid is absorbed less efficiently at higher doses, often causing gastrointestinal discomfort. Liposomal forms bypass intestinal transport limitations, allowing higher plasma levels and more consistent tissue delivery.
Why you might need it: To support immune function, optimize antioxidant defenses, protect skin and connective tissues, and ensure sufficient vitamin C during stress, infection, or higher physiological demand.
Therapeutic dosages: 500–1,000 mg/day orally; higher doses can be used under medical supervision for immune support.
Who should not take it: Those with kidney disease or prone to kidney stones; high doses may cause gastrointestinal discomfort.
Absolute Best: Seeking Health Liposomal Vitamin C or Body Bios Liposomal Vitamin C — third-party tested. Both currently on Fullscript.
How you can naturally get this: Citrus fruits, berries, bell peppers, broccoli, leafy greens, kiwi, sweet potatoes.
Jon’s note: I recommend liposomal vitamin C over standard ascorbic acid because it’s far more bioavailable, especially for immune modulation. For anyone looking to optimize immune health or during high-stress periods, this is the form I would choose. Seeking Health or Body Bios liposomal forms are my preferred options.
What is it and what does it do? Vitamin D3 is a fat-soluble vitamin essential for calcium homeostasis, bone health, immune function, and hormonal regulation.
Benefits: Supports bone density, immune health, cardiovascular function, and mood.
Most Bioavailable forms: Sunlight exposure; supplements in D3 form are better absorbed than D2.
Comparison: D3 combined with K2 enhances calcium utilization; sublingual and oil-based forms improve absorption.
Why you might need it: Low sun exposure, bone support, immune function, mood support.
Therapeutic dosages: 2,000–5,000 IU/day adults; individualized with lab testing.
Optimal blood range: 50–80 ng/mL (125–200 nmol/L) for 25(OH)D3; check levels regularly to adjust dosing.
Who should not take it: Hypercalcemia, kidney disease; consult your provider.
Absolute Best: Seeking Health Optimal D3 + K2 drops — third-party tested. Currently on Fullscript.
How you can naturally get this: Sun exposure, fatty fish, egg yolks, liver.
Jon’s note: I believe every vitamin is important, but Vitamin D3 is the most overlooked. I check my levels regularly and supplement to maintain an optimal 50–80 ng/mL range, especially when sun exposure is low.
What is it and what does it do? Vitamin E is a fat-soluble antioxidant that protects cell membranes from oxidative damage and supports immune function.
Benefits: Supports skin health, cardiovascular function, antioxidant defense, and immune health.
Most Bioavailable forms: Mixed tocopherols and tocotrienols from food or supplements.
Comparison: Natural mixed tocopherols and tocotrienols are better absorbed than synthetic alpha-tocopherol alone. Overdosing can be harmful, increasing bleeding risk and interfering with other fat-soluble vitamins.
Why you might need it: Antioxidant support, cardiovascular health, skin health.
Therapeutic dosages: ~300 mg/day for adults; follow label guidance and avoid excessive intake.
Who should not take it: High doses may increase bleeding risk; consult provider if on anticoagulants.
Absolute Best: Seeking Health Liposomal Vitamin E or one of the methylated multivitamins recommended under Multivitamin. Currently on Fullscript.
How you can naturally get this: Nuts, seeds, spinach, avocado, vegetable oils, liver.
Jon’s note: I get my Vitamin E through diet and a high-quality multivitamin. It’s important not to overdose as excess Vitamin E can increase bleeding risk and interfere with other nutrients.
What is it and what does it do? Vitamin K is a fat-soluble vitamin essential for blood clotting, bone health, and cardiovascular function. It helps activate key proteins that regulate calcium placement—keeping calcium in the bones and out of arteries.
Benefits: Supports proper coagulation, bone mineralization, and vascular health.
Most Bioavailable Forms: Vitamin K1 (phylloquinone) comes mainly from leafy greens, while Vitamin K2 (menaquinone), especially MK-7, is found in fermented foods or supplements. K2 is significantly more important for long-term health because it helps move calcium into bones and away from arteries.
Comparison: K1 primarily supports liver-mediated clotting factors. K2—especially MK-7—has a longer half-life and directly supports bone strength, arterial flexibility, and cardiovascular protection. K2 is more effective than K1 at activating osteocalcin and matrix Gla protein, both critical for binding calcium to bone and preventing arterial calcification.
Why you might need it: To maintain strong bones, support cardiovascular function, and ensure proper blood coagulation.
Therapeutic dosages: 90–120 mcg/day for adults; higher doses may be used under medical supervision.
Who should not take it: Individuals on anticoagulant (blood-thinning) therapy—consult your healthcare provider before use.
Absolute Best: Seeking Health B Complex or one of the methylated multivitamins recommended under Multivitamin. Both currently available on Fullscript.
How you can naturally get this: Leafy greens (K1), avocado, egg yolks, grass-fed dairy, and fermented foods like natto (K2).
Jon’s note: K1 is great for clotting, but K2—especially MK-7—is the real powerhouse for bones and arteries. It’s in my multivitamin, and I think it’s one of the most underrated nutrients for long-term health and proper calcium metabolism. I would almost always, unless otherwise instructed, combine Vitamin K2 with Vitamin D3.
What is it and what does it do? Zinc is an essential trace mineral important for immune function, enzyme activity, DNA synthesis, and wound healing.
Benefits: Supports immunity, skin health, reproductive function, and antioxidant defense.
Most Bioavailable forms: Zinc bisglycinate, picolinate, citrate; avoid zinc oxide which is poorly absorbed.
Comparison: Bisglycinate and citrate forms are highly absorbable and gentler on the stomach than zinc sulfate.
Why you might need it: Immune support, wound healing, growth, and reproductive health.
Therapeutic dosages: 15–30 mg/day adults; follow label.
Who should not take it: High doses can interfere with copper absorption; consult provider for long-term use.
Daly Certified Absolute Best Zinc: Methylated multivitamin or Thorne Zinc Bisglycinate — third-party tested. Both currently on Fullscript.
How you can naturally get this: Meat, shellfish, pumpkin seeds, nuts, legumes.
Jon’s note: I use a methylated multi for consistent zinc, but Thorne Zinc Bisglycinate works well standalone.
What is it and what does it do? Zinc Carnosine is a chelated form of zinc combined with L-carnosine, specifically supporting gut lining integrity and repair.
Benefits: Supports gastrointestinal health, mucosal integrity, and reduces inflammation in the gut.
Most Bioavailable forms: Zinc Carnosine chelated compound in supplements.
Comparison: More targeted for gut health than standard zinc bisglycinate or citrate.
Why you might need it: Leaky gut, gastric inflammation, stress-related GI issues.
Therapeutic dosages: 75 mg/day zinc carnosine in divided doses.
Who should not take it: Consult provider if on high-dose zinc or medications affecting zinc absorption.
Daly Certified Absolute Best Zinc Carnosine: Pure Encapsulations Zinc Carnosine — third-party tested. Currently on Fullscript.
How you can naturally get this: Zinc and L-carnosine through diet are not sufficient for therapeutic gut support; supplement is preferred.
Jon’s note: I think Zinc Carnosine is more of a niche supplement and would really only recommend this form if you are trying to specifically heal your gut integrity. Split doses twice daily for best effect.