Disclaimer: I derive most of my income from selling supplements. We don’t talk too much about it here on MDA, but I get enough questions on this topic, that I felt it was time to explain exactly why I choose to manufacture and take certain supplements.
The main objective of following the Primal Blueprint is to extract the healthiest, happiest, longest and most productive life possible from our bodies – and to look and feel good in the process. Our 10,000-year-old Primal genes expect us to emulate the way our ancestors ate and moved; and the Primal Blueprint says we should do exactly as they expect. While there are many things we can do (or eat) today that very closely approximate what Grok did to trigger positive gene expression, there are also a number of obstacles that can thwart our attempts to be as Primal as possible. Artificial light prompts us to stay up too late and sleep too little. Electronic entertainment competes for our time when we should be out walking and basking in sunlight. We don’t always have access to ideal foods. We shower too much in water that’s too hot. We use medicines to mask our symptoms instead of allowing our bodies to deal directly with the problem. You get my point. It’s tough going full Primal today.
One of my tasks is to find the shortcuts – the easy ways to get the same genetic expression benefits Grok got – but by using 21st century technology or just plain old common sense. Working out in Vibram Fivefingers to simulate going barefoot is an example. Or learning how to spend time in the sun without sunscreen AND without burning. Getting more from a 20-minute full-body exercise routine than from a 3-hour cardio workout is yet another example. And given the lack of certain critical nutrients in even the healthiest diets, finding the best supplements is another.
I agree that the supplement industry does have its share of shady characters. Many – if not most – of the products you see on store shelves are probably harmless, and also probably useless. Thousands of these products have more smoke, mirrors and hype behind them than research to back them up. But there are a few categories of supplements (and manufacturers) that have shown great promise and that I wouldn’t be without in my own regimen. Here are a few of the best categories of supplements I can recommend to just about everyone:
I’ve done posts on free radicals and oxidative damage here before, so I don’t need to go into detail when I suggest that we want to do everything we can to reduce oxidative damage to our cells (and particularly inside our mitochondria). Eating right, avoiding stress and exercising appropriately (i.e. not too much high-end cardio) are always the first lines of defense. Of course, we also have our three main internal “onboard” antioxidant systems that take care of most of the normal oxidative damage when we are healthy, unstressed and eating well (catalase, superoxide dismutase and glutathione). But these systems can come up short when we are under stress (who isn’t), eating too many sugars and other carbs, trans and hydrogenated fats, or drinking alcohol, or when we are exercising inappropriately. Theoretically, that still ought to be no problem, because our bodies were designed to get additional antioxidant support from the foods we eat.
Grok handled this easily by avoiding the kinds of chronic “made-up” stress we have today and by consuming foods rich in antioxidants like carotenoids, catechins, flavones, and anthocyanidins. Our problem in the 21st century is two-fold. First, we layer far too much stress on ourselves with our workloads, our worrying, our medicines, our lack of sunshine, and our less-than-optimum diets. This means that our stress “load” is far greater and puts a greater burden on all these natural systems. When these antioxidant systems fail us, we can get sick and even age faster. Secondly, many of our historically healthy sources of dietary antioxidants have all but disappeared or have been rendered impotent by today’s aggressive factory farming techniques. In the fruit industry, for example, obtaining the highest possible sugar content has replaced antioxidants as the focus.
The most popular measure of a food’s – or supplement’s – antioxidant power is the ORAC score (for Oxygen Radical Absorbance Capacity). The USDA recommends we get between 3,000 and 5,000 ORAC units per day, but I believe that number is way too low and that we should look to get at least double that. That’s one of the reasons that high ORAC fruits and vegetables are at the base of the Primal Pyramid even though it’s a low-carb program (that fact distinguishes it from Atkins perhaps more than anything else). But I believe that we also need a broad mix of different antioxidants on a daily basis, since different antioxidants work in different ways and in different parts of the cell. That means taking a supplement to obtain hard-to-get nutrients like full spectrum vitamin E (not just alpha tocopherol), mixed carotenoids (not just beta carotene), tocotrienols, NAC, alpha lipoic acid, curcumin, resveratrol, milk thistle, CoQ10 and quercetin to name a few. In fact, too much of any one single antioxidant (in the absence of others) has been shown to have potentially negative effects, as a few recent “vitamin E-only” studies have demonstrated. Conversely, when you take a good broad-spectrum antioxidant formula, all these antioxidants can work synergistically to mitigate oxidative damage and then help each other recycle back to their potent antioxidant form after donating an electron to the antioxidant effort. For that reason, I take a high-potency multi-vitamin loaded with extra antioxidants every day.
Grok ate dirt. All day, every day. Hey, when you never wash your hands or your food (or anything for that matter) you pretty much can’t avoid it. But with all that soil came billions of soil-based organisms (mostly bacteria and yeast) that entered his mouth daily and populated his gut. Most were “friendly” bacteria that actually helped him better digest food and ward off infections. In fact, much of Grok’s (and our) immune system evolved to depend on these healthy “flora” living in us symbiotically. Grok also ate the occasional “unfriendly” organisms that had the potential to cause illness, but as long as the healthy flora well-outnumbered the bad guys, all was well. Several trillion bacteria live symbiotically in our gut today – some good and some bad. Much of your health depends on which of the two is winning the flora war.
The problem today is that we don’t eat dirt; we wash everything. Of course, given the crap that’s in and on the dirt around us, it’s probably best that we do wash it all. But in the process we never get a chance to ingest the healthy bacteria that our genes expect us to. In most healthy people this doesn’t usually present a problem. As long as there are some healthy gut bacteria present, as long as we don’t get too stressed out (stress hormones can kill off healthy flora), too sick (diarrhea and vomiting are ways the body purges bad bacteria – but it purges good bacteria with them), or take antibiotics (antibiotics tend to kill most bacteria – that’s their job), and as long as we are eating well, those healthy bacteria can flourish and keep us well. Unfortunately, we live in a time when stress is everywhere, where we do tend to get sick or take antibiotics, where certain processed foods support the growth of unhealthy bacteria and yeast forms while choking out the healthy flora. Many people whose diets include daily doses of yogurt or acidophilus are able to maintain healthy gut flora, but these sources aren’t always reliable (pasteurizing and added sugars can reduce their effectiveness), and not everyone can tolerate dairy that well. For that reason, I think it’s wise to take probiotic supplements on occasion. Not necessarily every day, since once these “seeds” have been planted in a healthy gut, they tend to multiply and flourish easily on their own. I’d certainly take extra probiotics under times of great stress or when you’ve been sick or are taking (or have just taken) a course of antibiotics. The reversal of fortune from a few days of taking probiotics can be dramatic. Better than eating dirt, I always say.
In Grok’s day, virtually every animal he consumed was a decent source of vital Omega 3 fatty acids. The fish he caught had eaten algae to produce Omega 3 fatty acids rich in EPA and DHA (which helped build the larger human brain over a few hundred thousand years). The animals he hunted grazed on plants that generated high levels of Omega 3 in these meats. Even the vegetation Grok consumed provided higher levels Omega 3s than today’s vegetables. In Grok’s diet, the ratio of pro-inflammatory (bad) Omega 6 to anti-inflammatory (good and healthful) Omega 3 was close to 1:1. Unfortunately, most of us with a typical American diet today get way too much Omega 6 and way too little Omega 3, and that unhealthy ratio tends to keep many of us in a constant state of systemic inflammation. Since Omega 3 oils are found in fewer and fewer modern foods (fish being one of the few, but fresh fish also being impractical to eat regularly due to heavy-metal content) the single easiest way to overcome this serious deficit and rebalance your Omegas is to take highly purified Omega 3 fish oil supplements. The research on fish oils is extraordinary, showing benefits across the board from decreased risk for heart disease and cancer to lowering triglycerides, improving joint mobility, decreasing insulin resistance and improving brain function and mood. The drug companies are even starting to recognize the power of this “natural” medicine and have begun promoting prescription fish oil (at four times the normal price, of course!). As healthy as my own diet is, I never go a day without taking a few grams of an Omega 3 Fish Oil supplement.
Eating low carb often means being at a loss as to what to have for a snack or a small meal. We are so used to reaching for the bagel, a few pieces of fruit or something sweet as a snack. On the other hand, there are also times when we just don’t feel like fixing a full meal or we are strapped for time. In those instances, I like to look to protein powders to take up the slack. Today’s protein powder/meal replacements can combine the best of 21st century technology with a true Primal intent: get me a fast, good-tasting source of protein without too many carbs or unhealthy fats. I generally look for products that have whey protein as the major source of protein, and that taste great when mixed only with water (so I don’t have to add sugary juices of milk just to choke them down). That way I can always throw in a piece of fruit (or not) for added calories or flavor. If I’m in a hurry and want a quick, high-protein start to my day, my morning protein shake takes less than a minute to make and covers the bases I need covered.
There are other supplements I might use if I had particular health “issues,” (e.g. phosphatidyl serine for memory loss) and I might go into those in detail sometime in the future.
I hope this post opens up the conversation to a topic I feel quite strongly about. If you have any questions or comments please drop me a line in the comment boards.
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196 Comments on "Grok Didn’t Take Supplements So Why Should I?"
There are definitely a couple supplements I still take. Fish oils for one, calcium for another and a multivitamin (Cuurent is Damage Control Master Formula) to cover anything I might miss and boost antioxidants. Gone however are the days of taking 8 bajillion different pills of macro and micronutrients and bodybuilding supplements and fat burning pills and all that garbage. I generally try to do wihout protien supplements these days too, but I still have myself some whey isolate sometimes when I need to add protien to something or need a high protien snack.
The SoG
Fat-burning pills are nonsense. When people take them and they don’t work, they believe that nothing works – it gives nutrition for fat loss a bad name. Supplementation, on the other hand, is beneficial but ONLY if the supplements are high-quality and preferably derived from food sources (like fish oil, as you say). Otherwise you’re just getting expensive urine.
you dont have a clue about what your talking about.
Gone are the days when a one-size-fits-all approach is acceptable. Obviously food is the best source, followed by targeted and invidualized supplementation, followed by general recommendations with trial/error, followed by shotgun approach.
We’ve put together an assessment that will let anyone start getting that targeted and individualized supplementation. Still a work in progress. http://primalidlife.com
Man, this one is like a best of rather than a why we should supplement! Great post Mark. You bring up some great points here like why we need probiotics (I still eat dirt, so I’m all good there) in our supplementing routine.
Also, just because we’ve established that Grok had the best overall natural approach towards a healthy and fit life, that doesn’t mean that we can’t expand on it with great supplements like The Damage Control Formula!!
Thanks for the post!
All the Best,
Andrew R
I think that’s one of the great things about the Primal Blueprint – it capitalizes on how our bodies were made and how our genes function. However, that doesn’t mean we CAN’T or SHOULDN’T also capitalize on present day technology/medicine or the fact that we do live in the 21st Century. If we can eat the way Grok did, exercise the way Grok did (and thereby follow how our genes were made), while supplementing our diet with things that naturally make us even healthier, then we get to take full advantage of the evolution of the human. I’m there!
What is your opinion on creatine?
Good stuff. The antioxidant booster is almost a no-brainer. For instance, why spend $5 on a fancy “Pom/Blu/Acai” juice loaded with sugar when you could get twice the amount of antioxidants in a simple supplement?
Why spend money on something created in a lab when you can eat something created by nature? Just wondering… do foods get better as you remove things from them? Do they get better as you refine things out of them? Cook them? No.
Just two cents of common sense for everyone.
Of course eating the foods containing theses supplements in their “natural state” is the best way to get the nutrients… But to get the amount of nutrients you need to be optimally nourished, you would have to eat a hell of a lot of fruit and veggies nowadays, as the nutrient content has dramatically decreased compared to the time of Grok! And you are not refining a food to get a supplement, it’s not a valid point. In example on a pack of, for instance, vitamin C, it doesn’t say “pure refined oranges” Ha ha!
Great post I never knew about probiotics. I take glucosamine I can feel a difference if I don’t take it for a couple of days. I also take a little creatine looking forward to others opinions on that. And of course antioxidants, protein, and fish oil. With our lives today I feel supplements are somewhat necessary.
Great post Mark, thank you!
Is there a reason why you like whey protein over old fashioned egg protein powder (besides the taste)? Just curious.
Marc
My solution to the cost is that I take 1/2 the recommended dosage. That way I am still getting some of the unique vitamins in the Damage Control mix. There is a lower cost version but it is missing some of the vitamins I still wanted to take. But, in the beginning, I took the full dose for about 6 months.
Mark,
I too would be interested in a more in-depth look at creatine supplementation. I can totally see how it would not really fit in with the primal blueprint. However, if there is an added benefit to taking it then could a PBer consider supplementing with it? Would Primal Nutrition ever consider carying a creatine suplement and why or why not? I know that Mark McManus swears by it. Future post perhaps?
The SoG
oh, I don’t see magnesium on the list.
I drink a lot of coffee and I thought it’d be a good idea to add Mg, do you think it’s needed or I just got persuaded by marketers to buy something unnecessary?
That makes sense. Thank you for the honest response Mark!
SoG
Actually, Mr. Taubes poses this example of Vilhjalmur Stefansson as one of many examples of the phenomenon of meat-only/high fat diets being perfectly salubrious to some people.
He nowhere says that “meat alone is sufficient,” for everyone, everywhere, at all times. It is irresponsible of you to assert this. The oversimplification damages Mr. Taubes’s efforts to question the Empire of Carbs and spur new and better dietary research.
For starters, don’t you think that Mr. Stefansson’s robust physique and Icelandic genome might have had SOMETHING to do with the foods on which he might thrive, and your Aunt Emma might not?
Plains Indians and Inuit had a steady diet of organ meat, especially liver, which provides the nutrients we need to take supplements for. Same with Stefansson.
The Innuit,deprived of carbs,had to eat
raw animal organs to get their Vitamin C
& devoured plant foods when found due to a hunger for carbs.Try living a whole month on meat then come back & report your findings.Just meat alone for a month,see what happens
Thanks for the detailed response regarding creatine Mark.
One other dilemma I’ve been having lately is whey vs hemp protein. Recently I’ve become very “holistic/naturopathic”, and I’m curious about your opinion on hemp protein. I normally take whey but I’m thinking about switching after I finish my one month juice fast.
I agree with all your rec’s…from low stress/cortisol exercise to probiotics and everything in between. Good post!
Phil, nothing wrong with hemp. I just prefer whey for its higher biological value and the fact that it mixes easily and absorbs quickly. Go for it on the hemp deal.
Thanks for the great post. I have recently been following the ways of Grok. For some reason I have been cramping up. Different places different times. My side, feet, hands, upper arm and upper thigh. Any tips for getting ride of them?
Thanks
ribose gets rid of cramps. It is part of all DNA, of your protein making machinery and your cellular energy molecule ATP.
Muscles need ATP to relax, and this sugar is the rate-limiting molecule in making ATP. (It is not used as sugar, but as a building block).
Ribose is available as a pure substance from several manufacturers at any health food store. I am never without it.
Having said all that, supplanting real world engagement with online activity, flying food in from all over the world and wearing nylon are expensive consumerist desires/whims, not necessities for thriving.
Your observation in no way speaks to whether supplements are NECESSARY. All you say is that within your realm of consumer choices, you find them desirable.
Very well put Calvin! The fact is that Mark provides his knowledge and creative point of view on health and fitness EVERYDAY… for free for God’s sake!! Whether or not it all makes sense 100% of the time is in my mind irrelevant. You’d be hard press to prove (with scientific, meaningful studies to back it up) that his advice does anything but help people lead a healthier life.
Mark, thanks for educating us every day!
All the Best,
Andrew R
Hi Mark.
Love this site. I’ve been living PB for a couple months now and feel great! My husband is to, and so is he. Have you come across any research in regards to CLA and if it is effective or just hype? Thanks for all the great work!
Hi All,
I also take L-Glutamine which seems to give me more energy (and I’ve heard it’s good for weightlifting).
As well as fish oils with high EPA and DHA.
Anyone have opinions of L-Glutamine? I am also trying to stop binge drinking, and this seems to help with this too. Binge drinking – not very primeval!
Thanks
Dean
On the contrary, the seasonal consumption of alcohol is likely one of the most primeval behaviors of mammals. Cervids and birds in all biomes have been observed pursuing rotted tree fruit in order to get drunk off their asses, and caribou in northern Finland are regularly observed pawing at the snow to unearth Amanita muscaria, which they ingest, then lie under trees, staring. I personally am not big on the recreational consumption of intoxicants…but I would never claim that these behaviors are “not very primeval.”
I too use the Lglutamine, espec after an intense lifting session or workout! Helps with recovery I find.
Hi Mark,
What are your thoughts on glutathione supplemenation?
I feel like I’ve got the bases covered with a good diet, Damage Control MF, Omega 3 (Krill or Fish) and D3 boosters in the winter. I may start some K2 as well.
Mark
You lost crdibility with me when you included a brochure for supplements with my copt of the Primal Blueprintand now I am receiving emails pushing pills and supplements. I am not impressed and your whole approach to primal nutrition is undone to me due to your interest in supplements.
I almost sent the book back but the psotage from Australia makes that impractical so I think that it will gather dust in my bookshelf.
Of course if you were to reverse the credit card payment I wouldn’t complain.
I think you’re doing a great job. You do offer your products, but I have never felt like you’ve included them as a requirement in your prescription for health – something you could easily do. You’ve always said that following the basic principles of not eating crap and having sensible life practices will lead to a much better and happier life and it’s still true. I think you’re deserving of your success! Thanks for all that you’ve shared so openly.
Mark, what is your opinion of Soy protein? The more I read, then more I hear about Soy being the death of all of us because of the phytoestrogens and processing to make it palatable, with the exception of fermented soy products. As a result, I avoid like the plague anything with the word “soy” in it. Comments?
I have a question about commercial multivitamen supplements. Is there anything in them that might cause a Celiac discomfort that you are aware of? I ask because I have troubles with some brands but I can’t identify any ingredient that should be a problem.
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Grok also probably had an average life span of less than 30 years.
Dave: the average lifespan drops dramatically because of deaths in childbirth, trauma, infections, etc. R.G. Cutler, et al have estimated Grok’s maximum lifespan (if all went well) at 94 years.
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I love the probiotic chocolate bars in the grocery store. They are pretty low in carbs and calories but high in probiotics which since I am lactose intolerant and can’t eat much yogurt these are great. I don’t know the maker but they are found around the yogurt area of the store in the fridge.
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