Paul Saladino's Core Supplement Recommendations
Paul Saladino, a leading voice in the ancestral health and animal-based diet movements, has a focused and deliberate approach to supplementation. His philosophy is grounded in obtaining as many nutrients as possible from a whole-foods diet, primarily consisting of animal products. However, he acknowledges that certain supplements can provide significant benefits and fill potential gaps that even an optimal diet may leave.
The Case for Creatine
Saladino has consistently and forcefully advocated for creatine supplementation, calling it a substance "everyone" should consider. His enthusiasm stems from the overwhelming body of scientific literature supporting creatine's benefits, which extend far beyond muscle growth and athletic performance. For Saladino, creatine is beneficial for several reasons:
- Enhanced Cognitive Function: Research shows creatine can support brain health and mental clarity, even in those without cognitive decline.
- Improved Physical Performance: It boosts strength, power, and exercise performance.
- Supports Muscle Growth: It aids in the development of lean muscle mass.
- Increased Cellular Energy: Creatine helps increase ATP (cellular energy) levels, reducing fatigue and aiding recovery.
Saladino notes that while animal foods contain creatine, obtaining optimal benefits through food alone would require consuming a large quantity of meat, making supplementation a practical solution.
Ancestral Organ Supplements
True to his ancestral health ethos, Saladino is a staunch proponent of consuming organ meats for their unparalleled nutrient density. He created his company, Heart & Soil, specifically to provide convenient, freeze-dried organ capsules for those who cannot or will not eat fresh organs. These supplements provide a spectrum of vital nutrients that are often less concentrated in muscle meat alone.
Examples of Heart & Soil products and their purpose include:
- Beef Organ Complex: Contains liver, heart, kidney, pancreas, and spleen, delivering a broad array of vitamins, minerals, enzymes, and peptides.
- Beef Liver: Exceptionally rich in bioavailable Vitamin A, Vitamin B12, and folate.
- Bone Matrix: Provides collagen, marrow, and cartilage to support joint and bone health.
Conditional and Situational Supplements
Beyond his core recommendations, Saladino suggests other supplements based on individual circumstances, environment, and specific health goals. His recommendations for these nutrients often align with the limitations of modern living, such as reduced sun exposure or varying dietary needs.
Vitamin D and Sunlight
Saladino emphasizes that humans are designed to produce Vitamin D through sun exposure. However, recognizing that many live at higher latitudes or have limited sun access, he offers conditional advice on supplementation. He recommends a high-quality, organic Vitamin D3 supplement, preferably one with an olive oil base, for those in need. He also stresses that Vitamin D levels should be viewed in the broader context of metabolic health, noting that high levels alone may not guarantee improved outcomes without foundational wellness.
Minerals and Electrolytes
Saladino's dietary journey, including the shift from a pure carnivore diet to one that includes carbohydrates from fruit, has refined his views on minerals. He now recognizes that consuming carbohydrates creates an insulin signal that helps the kidneys retain minerals. For those who follow his animal-based approach, he recommends electrolytes like sea salt (providing sodium) and acknowledges the importance of other minerals like potassium and magnesium, which can be sourced from his Lineage Provisions product line or other high-quality sources.
Collagen and Protein Sources
Saladino advocates for consuming a "nose-to-tail" approach, which naturally includes collagen from connective tissues. For those who don't eat all parts of the animal, he offers collagen supplements, such as his Grass-fed, Nose-to-Tail Collagen, to support healthy joints, skin, and hair. He also offers Animal-Based Complete protein powder, which combines beef protein, organs, and colostrum, for convenient, bioavailable nutrition.
A Comparison of Core vs. Conditional Supplements
| Feature | Core Supplements (e.g., Creatine, Organ Meats) | Conditional Supplements (e.g., Vitamin D3, Minerals) |
|---|---|---|
| Reason for Use | Fill universal gaps; provide foundational support for performance and health. | Address specific needs based on lifestyle, environment, or health status. |
| Recommended for | Nearly everyone, according to Saladino's most recent takes. | Individuals with specific deficiencies, limited sun exposure, or particular health concerns. |
| Source | High-quality, tested creatine; freeze-dried, grass-fed organ capsules (e.g., Heart & Soil). | Sunlight (primary); high-quality D3 drops; sea salt; whole foods; electrolyte supplements. |
| Key Benefits | Cognition, energy, muscle, recovery (Creatine); comprehensive vitamin/mineral spectrum (Organs). | Bone health, immune function (D3); nerve function, fluid balance (Minerals). |
The Role of His Brands: Heart & Soil and Lineage Provisions
It's important to understand that many of Paul Saladino's supplement recommendations are fulfilled by products from his own companies. Heart & Soil focuses on freeze-dried organ supplements, embodying the "nose-to-tail" eating principle. Lineage Provisions offers products like protein powders (including organs and colostrum), creatine, and meat sticks, making animal-based nutrition more accessible. While this is a commercial venture, Saladino presents these products as a way to practically incorporate ancestral wisdom into a modern lifestyle.
Conclusion: A Food-First Approach
Ultimately, Paul Saladino's philosophy on supplementation is an extension of his food-first, animal-based framework. He does not advocate for a long list of supplements to fix underlying issues but rather suggests specific, well-researched compounds and whole-food concentrates to optimize health. His regimen prioritizes creatine for universal benefit and organ meats for complete nutrition, with other supplements like Vitamin D and electrolytes playing a supporting role based on individual needs. By focusing on fundamental nutrients from high-quality animal sources and strategically supplementing where necessary, Saladino aims to help people reclaim their foundational health. For those considering creatine, Harvard Health provides additional context on its use and potential benefits.
