The Surprising 5 Supplements You Need to Improve Your Health, Longevity & Feel Better

She challenges the common misconception that genetics overwhelmingly dictate aging and health outcomes, highlighting instead the significant role of diet, lifestyle, and micronutrient sufficiency. Dr. Patrick advocates for a shift in mindset from focusing on what to avoid to understanding what the body truly needs, underscoring the importance of micronutrients often overlooked in modern diets. This episode serves as a call to action for listeners to reclaim control over their health through informed choices, supplementation, and manageable exercise routines.

The Critical Role of Micronutrients in Aging and Disease Prevention

Dr. Patrick delves deeply into the often-neglected world of micronutrients—vitamins and minerals essential for cellular function that our bodies cannot synthesize and must obtain from diet or supplements. She explains that while many people assume they are getting enough because they don’t exhibit overt deficiency diseases like scurvy, subclinical deficiencies are widespread and insidious. For example, nearly 40% of people do not meet the recommended intake for vitamin C, which affects immune function, wound healing, and vascular health.

She further highlights choline, a nutrient that 90% of the population fails to consume adequately. Choline is vital for neurotransmitter synthesis, cell membrane integrity, and methylation processes that regulate cardiovascular and brain health. Deficiency in choline can lead to elevated homocysteine levels, a biomarker linked to increased risk of atherosclerosis, dementia, and Alzheimer’s disease. Dr. Patrick stresses that these micronutrient gaps accumulate damage silently over decades, contributing to age-related diseases, and that addressing them early is crucial for healthy aging.

Vitamin E and Its Antioxidant Power

Vitamin E, particularly in the form of alpha-tocopherol, is another micronutrient Dr. Patrick spotlights due to its potent antioxidant properties. Despite its importance, a significant portion of the population—up to 87%—does not meet the recommended intake through diet alone. Vitamin E protects cell membranes from oxidative damage, including preventing the oxidation of LDL cholesterol, a key step in the development of atherosclerosis.

She explains that subclinical vitamin E deficiency can lead to increased oxidative stress and inflammation, which silently contribute to cardiovascular disease risk. While severe deficiency can cause hemolytic anemia, the more common concern is the chronic oxidative damage that goes unnoticed until it manifests as serious disease. Dr. Patrick recommends consuming nuts and seeds, such as almonds, to boost vitamin E intake, and notes that supplementation can help fill dietary gaps.

Vitamin K: Beyond Blood Clotting to Bone and Cardiovascular Health

Vitamin K is often associated only with blood clotting, but Dr. Patrick reveals its broader and critical roles in calcium metabolism and bone health. She explains that vitamin K activates proteins that shuttle calcium from blood vessels to bones, preventing vascular calcification and supporting bone mineral density. Despite its importance, about half the population does not consume enough vitamin K, largely due to insufficient intake of leafy greens and other plant sources.

Dr. Patrick distinguishes between vitamin K1 (phyloquinone), found in plants, and vitamin K2, found in fermented foods, noting that K1 can fulfill the essential functions. She emphasizes that chronic vitamin K insufficiency contributes to arterial stiffness and osteoporosis, both major age-related health concerns. This nutrient exemplifies how micronutrient deficiencies can quietly undermine health over time, reinforcing the need for a diet rich in greens or appropriate supplementation.

The Low-Hanging Fruit: Multivitamins and Supplementation

Addressing skepticism around supplements, Dr. Patrick advocates for multivitamins as an accessible and effective way to fill nutritional gaps that are difficult to meet through diet alone. She references recent large randomized controlled trials that have demonstrated multivitamins’ ability to prevent cognitive decline and improve executive function in older adults, reversing brain aging by several years.

She stresses that while a healthy diet is foundational, modern lifestyles and food availability often make it challenging to obtain all necessary micronutrients consistently. Multivitamins, especially affordable and well-formulated ones, represent a practical “low-hanging fruit” intervention that can improve healthspan and quality of life. Dr. Patrick encourages listeners to view supplementation as a complement to, not a replacement for, a nutrient-dense diet.

Omega-3 Fatty Acids: Essential for Brain and Heart Health

Omega-3 fatty acids, particularly EPA and DHA, are highlighted as critical supplements due to their profound effects on cardiovascular health, brain function, and mental well-being. Dr. Patrick notes that 80-90% of the U.S. population fails to meet recommended omega-3 intake, primarily because of low fish consumption and poor conversion of plant-based omega-3 precursors.

She shares compelling data linking a higher omega-3 index to a five-year increase in life expectancy and equates low omega-3 status to smoking in terms of mortality risk. Omega-3s also play a role in reducing chronic inflammation, a key driver of depression and other mental health disorders. Dr. Patrick advises choosing high-quality fish oil or microalgae supplements, emphasizing the importance of avoiding oxidized products that can promote inflammation rather than reduce it.

Magnesium: The Unsung Hero of Cellular Health

Magnesium is described as a vital mineral involved in over 300 enzymatic reactions, including DNA repair, energy production, and muscle function. Despite its importance, about half the U.S. population does not consume adequate magnesium, largely due to low intake of leafy greens and other magnesium-rich foods.

Dr. Patrick explains that magnesium deficiency contributes to muscle cramps, poor bone health, and increased cancer risk due to impaired DNA repair mechanisms. She recommends obtaining magnesium from diet when possible but acknowledges that supplementation is often necessary. Forms such as magnesium glycinate are preferred for their bioavailability and calming effects, which can also support sleep and stress management.

Choline: A Key Nutrient for Brain Development and Function

Returning to choline, Dr. Patrick elaborates on its critical role in brain health, particularly in neurotransmitter synthesis and methylation pathways. She cites studies showing that pregnant women who consume higher choline levels have children with better cognitive outcomes, underscoring its importance across the lifespan.

Choline’s involvement in reducing homocysteine levels also links it to cardiovascular and neurodegenerative disease prevention. Given that most people do not consume enough choline-rich foods like egg yolks or soybeans, supplementation or dietary adjustments are necessary. Dr. Patrick’s emphasis on choline highlights the interconnectedness of nutrition, brain function, and long-term health.

Exercise Snacks: Efficient Physical Activity for Longevity and Mental Health

Dr. Patrick introduces the concept of “exercise snacks,” short bursts of vigorous activity lasting as little as two minutes, performed multiple times a day. She references large studies showing that even minimal amounts of high-intensity intermittent activity can reduce cardiovascular and cancer mortality by up to 50%.

This approach offers a practical solution for busy individuals who struggle to find time for traditional exercise routines. Beyond physical benefits, these brief bouts of activity increase brain-derived neurotrophic factor, enhancing neuroplasticity and improving mood, anxiety, and depression symptoms. Dr. Patrick encourages listeners to incorporate these manageable exercise bursts into daily life to boost both physical and mental health.

The Intersection of Nutrition, Inflammation, and Mental Health

A significant portion of the discussion focuses on the biochemical underpinnings of mental health, particularly the role of chronic inflammation in depression and anxiety. Dr. Patrick explains that inflammatory markers correlate with depressive symptoms and that inducing inflammation experimentally causes mood disturbances, which can be mitigated by omega-3 supplementation.

She highlights the gut-brain axis and the impact of diet on systemic inflammation, noting that obesity and poor nutrition exacerbate mental health issues. This perspective challenges the conventional approach of prescribing SSRIs without addressing underlying physiological contributors. Dr. Patrick advocates for a holistic approach combining nutrition, supplementation, and exercise to modulate inflammation and improve mental well-being.

Vitamin D: The Hormone That Controls Gene Expression

Vitamin D is elevated as the top supplement priority due to its unique status as a steroid hormone that regulates over 5% of the human genome. Dr. Patrick explains that vitamin D influences gene expression critical for immune function, brain health, and aging processes.

Despite its importance, 70% of people do not produce sufficient vitamin D due to limited sun exposure and sunscreen use. Supplementation is a cost-effective way to maintain optimal blood levels, which are associated with reduced risk of dementia, cardiovascular disease, and other age-related conditions. Dr. Patrick underscores the necessity of testing and individualized dosing to achieve the ideal vitamin D status.

Creatine: Beyond Muscle Building to Cognitive Enhancement

Creatine, commonly associated with bodybuilding, is presented as a powerful supplement for both physical and cognitive performance. Dr. Patrick explains that creatine supports energy production in muscles and the brain, enhancing workout capacity and mental focus.

She notes that vegetarians and vegans are particularly prone to creatine deficiency since dietary sources are primarily animal-based. Supplementation at doses of 5 to 10 grams daily can improve cognitive function, especially under stress or sleep deprivation, and may have protective effects against neurodegenerative diseases. Creatine’s role in methylation pathways further links it to gene regulation and overall brain health.