Step 5 – Supplementation

The need for nutrients goes beyond the risk of deficiency. As research related to nutrition and disease continues to expand, so too does new evidence supporting the need for nutritional supplementation. To get started, consider these main topics.


Vitamins and Minerals

Your body needs raw materials to prompt proper enzymatic function. Current methods of farming and poor eating habits have resulted in as many as 90 percent of Americans having vitamin deficiencies.

Most of the RDAs (Recommended Daily Allowances) are simply too low. A daily multiple should contain optimal nutritional amounts instead. We do not recommend one-a-day formulas because they cannot contain enough nutrients in a single tablet.

  • Vitamin A and beta-carotene for healthy eyes, immunity and bones
  • B vitamins are needed for nerves, hair, skin, and digestion
  • Vitamin C is the best water-soluble antioxidant
  • Vitamin D regulates cell growth and function
  • Vitamin E protects your cells from toxins and carcinogens
  • Minerals are needed in smaller amounts

Fish Oil

Even many conventional doctors now agree that fish oil supplementation is important. Fish oil contains the omega-3 fatty acids EPA and DHA, which help your body reduce inflammation. Make sure to choose a fish oil that has been filtered for heavy metals. Vegetarians can substitute flax seed oil or algae sources to get their daily dose of omega-3s.

Vitamin D

Lately, higher levels of vitamin D have been linked to the health of many body systems. Experts agree that the current RDA is too low for optimal health and that toxicity is unlikely with recommended use. Tips for vitamin D:

  • D3 form is the most bioavailable form
  • Moderate sun exposure without sunscreen allows your skin to produce D3
  • Northern climates don’t get enough winter sun for D3 production

You may have noticed that even conventional doctors are now testing blood levels of this important vitamin. We recommend checking your levels prior to supplementing, because this is a fat-soluble vitamin.


Free radicals cause cellular damage, which contributes to the aging process. Antioxidants help counteract the free radical damage. Since we cannot get enough vitamins and minerals through diet alone, supplements like these are recommended.

  • Grape Seed Extract
  • Ubiquinol
  • Alpha Lipoic Acid

What You Should Take

If you would like a personalized evaluation of the supplements we recommend for your needs, try our Transcend survey. The report explains which products might help you and why.


Go to Step 6 where we discuss “C”aloric Restriction.

Previous article Step 4 – Nutrition
Next article Step 6 – Calorie Reduction

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