Dr. Hyman’s Foundational Supplement Stack
Dr. Hyman's approach to supplementation is rooted in functional medicine, which focuses on addressing the root causes of illness rather than just treating symptoms. He views supplements not as replacements for a healthy diet but as a crucial "insurance policy" to compensate for the decline in modern food's nutrient density. He often outlines a "Foundational Nutritional Support Stack" that he considers essential for almost everyone.
The core components of Dr. Hyman’s foundational stack typically include:
- High-Quality Multivitamin: This serves as the nutritional safety net, providing a comprehensive spectrum of essential vitamins and minerals. He often suggests multivitamins from brands he trusts, such as Pure Encapsulations, Metagenics, or Designs for Health, and notes that a sufficient amount may require several capsules daily.
- Vitamin D3: Calling vitamin D deficiency an "epidemic," Dr. Hyman emphasizes its critical role in immune function, metabolism, and regulating over 200 genes. He typically recommends an intake level of Vitamin D based on blood levels, and specifies the more biologically active D3 (cholecalciferol) form.
- Omega-3 Fatty Acids (EPA and DHA): Foundational for heart and brain health, omega-3s help reduce inflammation, improve insulin sensitivity, and support neurological function. He recommends Omega-3s daily, often from purified fish oil.
- Magnesium: Involved in over 600 enzymatic reactions in the body, magnesium is crucial for everything from muscle function and sleep to blood sugar control. Dr. Hyman recommends different forms for different needs: magnesium glycinate for daily support, and magnesium citrate for those experiencing constipation.
- Probiotics/Synbiotics: For a healthy gut microbiome, Dr. Hyman suggests a combination of probiotics and prebiotics. This supports digestion, nutrient absorption, and helps maintain a healthy gut lining. A specific product he has endorsed is the DS-01 Daily Synbiotic by Seed.
Targeted Supplement Recommendations
Beyond the foundational stack, Dr. Hyman suggests additional supplements for specific health goals or conditions, based on a functional medicine assessment.
For Brain Health & Cognition:
- Coenzyme Q10 (CoQ10): A potent antioxidant important for cellular energy production, CoQ10 levels decline with age. It is recommended for cardiovascular support and mitochondrial health.
- N-acetyl Cysteine (NAC): As a precursor to glutathione, the body's master antioxidant, NAC supports detoxification and immune function.
- Adaptogens: Herbs like Ashwagandha can be recommended to help the body manage stress.
- Memory Support Stack: For enhanced cognitive function, he has a specialized stack including NeuroMag (Magnesium L-threonate) and Memory Pro, which contains ingredients like Bacopa and Phosphatidylserine.
For Healthy Aging:
- Nicotinamide Mononucleotide (NMN): This compound is used to support NAD+ levels, which are linked to healthy cellular aging.
- Himalayan Tartary Buckwheat (HTB): Rich in antioxidants, this supplement supports overall wellness and immune function.
- Senolytic Synergy: A blend of Quercetin and Fisetin, taken intermittently to support healthy aging and cell function.
For Gut Health & Digestion:
- PGX (PolyGlycopleX): A fiber supplement to slow sugar absorption and help with satiety and weight management.
- Digestive Enzymes: To assist with breaking down food and improving nutrient absorption.
- L-Glutamine: An amino acid that helps repair the gut lining and support its integrity.
Understanding Different Magnesium Forms
Dr. Hyman advocates for specific forms of magnesium depending on the desired health outcome. Not all magnesium supplements are created equal, and their bioavailability and effects differ.
| Magnesium Form | Primary Use | Notable Effects | Recommended Brands (as per Dr. Hyman) |
|---|---|---|---|
| Magnesium Glycinate | General daily supplementation, anxiety, sleep | Highly bioavailable, calming effect, less laxative than other forms | Designs for Health |
| Magnesium Citrate | Constipation relief, bowel regularity | Has a laxative effect, helps stimulate bowel movements | Pure Encapsulations |
| Magnesium L-Threonate | Brain health, memory, cognitive function | Can cross the blood-brain barrier, may improve cognitive abilities | NeuroMag (specific product) |
Choosing Quality Supplements
Beyond which supplements to take, Dr. Hyman stresses the importance of choosing high-quality products. He advises looking for brands that ensure purity and are free from common allergens like gluten, dairy, or soy. He mentions brands like Designs for Health, Pure Encapsulations, and Thorne as reliable choices. He recommends checking labels carefully and consulting reputable sources like PubMed for research on specific nutrients.
Conclusion: A Personalized, Food-First Approach
While Dr. Hyman recommends a core set of foundational supplements, his overall philosophy emphasizes a personalized, functional medicine approach. He advocates for a nutrient-dense, whole-foods diet as the primary basis for health, with supplements serving as an important tool to fill gaps and target specific needs. It is crucial to remember that this is a general guideline and individual needs can vary greatly. Always consult with a healthcare provider trained in functional medicine before starting any new supplement regimen to ensure it is appropriate for your unique health profile and goals. For more detailed information on his approach, his website is a comprehensive resource: Mark Hyman, MD.
