Summary of "ESSENTIAL SUPPLEMENTS I TAKE EVERY DAY"

Key Wellness Strategies and Supplement Advice from Dr. Rob Cyus

Important if you do not consume much fish or seafood.
Aim to balance omega-3 and omega-6 fatty acids to achieve a 1:1 ratio.
Supplement recommendations:
- DHA content between 500 mg to 1000 mg (minimum 500 mg DHA).
- Low heavy metals and independently tested for purity and freshness.
- Enteric-coated capsules to ensure delivery to the intestine.
Empiric use for brain and heart health, especially if there is a family history of Alzheimer’s or heart disease.
Skip supplementation on days when you consume fish or seafood regularly.

Essential for brain, thyroid, and heart health.
Best sourced from iodized salt; many alternative salts (Himalayan, Baltic, Redmond’s) lack iodine.
Recommended daily intake: around 120–150 micrograms of elemental iodine.
Dr. Cyus uses a 2% Lugol’s iodine solution dosed by height:
- 4 drops for a 6’ tall adult
- 3 drops for a 5’5” adult
- 2 drops for a 4-year-old child
Taken in liquid form with a morning drink.

Vitamin D3 is actually a steroid hormone regulated by insulin; metabolic health is crucial.
Sun exposure is key for natural D3 activation.
Supplement when sun exposure is inadequate or levels are low (measure levels to avoid overdose).
Typical dose: around 5,000 IU D3 during winter or periods of low sun exposure.
Take D3 with K2 together for optimal bone and cardiovascular health.
Both are fat-soluble; take with fat for better absorption.

Not taken daily by Dr. Cyus but recommended if experiencing:
- Brain fog
- Sleep difficulties
- Muscle cramps
Forms and uses:
- Magnesium glycinate for absorption and brain/sleep support.
- Magnesium citrate or oxide for constipation or reflux.

Electrolytes and salt are considered part of the diet, not supplements.
Salt intake is important; Dr. Cyus uses and carries his own salt (Redmond’s).
Exogenous ketones (Ketone IQ) combined with caffeine from green tea can be used variably as a stimulant or to support ketosis, but avoid caffeine late in the day.
Always know your personal nutrient levels before supplementing (e.g., iron).
Avoid unnecessary supplementation if you are not deficient.