No exotic supplements are required on the five keys for wellness. Here are several suggested ones which are critical in maintaining/repairing you gut microbes.
Gut Health
ACV – apple cider vinegar (acetic acid), increases stomach acid ph which helps with protein digestion and stopping bacteria and viruses from entering the body.
Take 1 tablespoon before each meal and at bed time.
As we age stomach acid weakens, the PH of the stomach increases. PH needs to be within 1.5-2.5 for protein to be digested and to support the absorption of iron, folate, b12, and calcium. The bacteria H.pylori associated with stomach ulcers has a strong association with weak stomach PH.
Vitamin D3 – gut health, helps to heal the gut wall
RDA is 1000-2000, Dr Gundry recommends 10,000 to 50,000 II per day. (This high a level requires medical supervision)
Fish oil – gut health, helps to heal the gut wall, Omega 3 fats act as an anti-inflammatory
1000IU with each meal
Pre and probiotic – helps with gut health. Prebiotics promotes a home for the good bateria to live. Probiotics are the good bacteria. Your gut won’t function properly without good bacteria to break down macro nutrients. (fat, protein, sugars, starches)
Everyday if possible eat fermented foods with live bacterial cultures, such as whole-milk yogurt, sauerkraut and kim-chi. (pre-biotic)
Take a probiotic supplement containing Bacillus coagulans (BC-30) or lactobacillus GG.
K2 – nice to have. Calcium is critical to bone health. Calcium in your blood is a leading cause of plaque build up which is associated with Cardiovascular disease (CVD). K2 and D3 help pull calcium out of solution in your blood and put it back in your bones.
Lemon Juice – Believed to help reduce weight by increasing the body’s metabolism. Lots of other benefits have been attributed to lemon water such as: aids the immune system, detoxifying agent, helps digestion, and can help with skin problems. Drink first thing in the morning.
Fasting
Electrolytes – during fasting are strongly recommended.
Potassium – Is the third most common mineral in your body. Regulates the transfer of fluids within cells, nerve signals and muscle contractions. 4700IU per day
Sodium – During a fast, large amounts of water will leach sodium from kidneys. Think about increasing the RDA of sodium by three times.