Supplements - less is more

Have you conducted an audit of the supplements you use? Do you know how to make biological chain reactions work in your favor? Or would you like to know ;)? 

Let’s break it down to the core—I will try to approach this from a slightly different angle and not just give you a list.

Your Biological Foundation and Dietary Reality

Before you start searching for exotic herbs from the Amazon rainforest or experimenting with the latest "miracle powders," you need to get your biological foundation in order. I call this the "five pillars." These are the elements without which your biochemical machinery will start to rattle, no matter how many trendy superfoods you pour on top of it.

Why is the foundation so critical? The answer lies in the nutrient hierarchy. Our body is the result of millions of years of evolution, programmed for survival, not for a "luxurious" sense of well-being. If your body lacks the basic building blocks at a cellular level—minerals, fatty acids, and the fuel that drives enzymatic reactions—the body shuts down "non-critical" processes.

This means that if your foundation is shaky, it leads to:

Expensive waste - the body can't absorb complex plant extracts or expensive biohacking supplements because it lacks the enzymes and transport proteins to process them—essentially, "the workers are missing". Imagine ordering luxury designer furniture and top-of-the-line appliances for your house, but you don't even have a foundation or walls to put them in. Even worse—you have no workers to unpack the boxes and set things up. This is exactly what happens when you take expensive biohacking supplements or exotic herbs while lacking basic minerals. These basic substances are your body's "workers" (enzymes and transport proteins) that must deliver those complex supplements to the cells. Without them, your expensive supplement simply travels through the digestive tract directly into the toilet. It is an expensive way to create "valuable" urine without actually improving your health.

Compensating at the expense of health - if you don't provide the body with basic substances through food, it starts stealing them from your own tissues—bones, muscles, and organs—meaning "the body dismantles itself." Your blood must remain in a strict balance for you to stay alive. If you don't provide basics (like magnesium or calcium) through diet, the body has no choice but to start stealing them from your own "warehouses." It’s like heating a house with its own wall logs—it’s warm temporarily, but the structure collapses. The body takes calcium from your bones, making them brittle, and magnesium from your muscles and organs, creating tension and exhaustion. You might shine on the outside, but an internal "demolition" is taking place because the foundation is full of holes.

In today's world, this foundation is under attack. Our soil is depleted of minerals due to intensive farming, our animal products no longer contain enough Omega-3 fatty acids, and chronic stress burns through our nutrient stores faster than we can replenish them. Therefore, the following list is not just a suggestion, but a strategic necessity for your body to function at an optimal level at all.

Vitamin D

The sun and guardian of your internal planet. Vitamin D should not be called a vitamin—it is actually a powerful regulatory organ, a hormone-like fuel that gives commands to thousands of genes. It is like the commander of your immune system's strike team: without it, your body's defensive lines are confused and weak. Did you know—to get a therapeutic dose, for example, 10,000 IU, you would have to eat about one kilogram of wild salmon per day... Every day... At our latitude, where the sun is a scarce commodity for half the year, a pure and high-quality D3 supplement is essential survival gear. Without it, your immunity and skeletal system are in a constant deficit.

Omega-3

The elasticity of your brain and cell walls. Your brain is largely made of fat. Omega-3 (EPA and DHA) is the high-quality material used to build cell walls. If you don't provide quality EPA and DHA, the body builds cell walls from whatever it can find—usually inflammatory trans fats that make the cells rigid. A 1.5 g dose of pure EPA+DHA requires a daily 150g portion of fatty fish. For most, this is an impossible mission, which is why pure fish oil is your best partner in maintaining cognitive ability.

Magnesium

Your body's universal ignition key and relaxant. Magnesium participates in more than 300 enzymatic reactions. It is the primary substance that tells your body: "Now is the time to rest, recover, and release tension" — switching your body into "rest and digest" mode. To get 400 mg, you would need to eat about 3 cups of cooked spinach or 100 g of pumpkin seeds daily. But here's the catch—stress, coffee, and exercise burn magnesium like high-octane fuel. It is almost impossible to get enough from food today because our soil is depleted of minerals.

Muscles as Life Insurance

Muscle mass is your greatest metabolic currency—it is like your long-term life insurance policy. Muscle regulates your blood sugar and keeps hormones in balance. To keep this machine running and repair tissues, you need 1.6–2.2 g of protein per kilogram of body weight. For an 80 kg person, this means about 600 g of chicken breast per day. This is a significant amount, and while I always emphasize preferring real food, high-quality whey protein or essential amino acids (EAAs) are handy tools here.

Zinc and copper

An essential tandem—the architects of our youthfulness. Zinc is your metabolic guardian, indispensable for protein synthesis and testosterone production; without it, the body cannot build muscle or produce enough testosterone. Copper, on the other hand, is the "hidden genius" no one talks about—the architect of connective tissue and cellular energy. Together, they form the tandem that controls the firmness of your skin, the color of your hair, and the strength of your nails. Without them, drinking collagen is like buying bricks without mortar—you have the materials, but the wall won't stand.

To reach an optimal dose of zinc (30–50 mg), you would have to swallow 6–10 oysters a day. Copper, in turn, requires about 100 g of dark chocolate (85%+) or regular consumption of liver. Since zinc and copper compete for the same receptors, their ratio must be balanced so you don't unknowingly create new deficiencies.

How are copper and zinc your "elixir of youth"?

Copper is an element that is talked about far too little, but if we want to stay biologically young, we must understand copper's role in connective tissue. Copper is necessary for the enzyme called lysyl oxidase—it acts like a welder, creating "cross-links" between collagen and elastin fibers. These cross-links are like the load-bearing beams of a house. Imagine the frame of a house—if the cross-beams are missing, the structure collapses. Without copper, the skin loses elasticity, wrinkles form, the skin becomes "saggy," and even worse—your blood vessel walls become fragile.

But copper's role isn't limited to structure. It is a key component in the production of melanin. Melanin is your body's "superhero," giving color and moisture to our skin and hair while providing protection against environmental damage. Through melanin, the hair strand remains elastic and hydrated. Gray, brittle, and dry hair is often the body's cry for help due to copper deficiency—the body simply lacks the "color" and moisture to put into the hair. Additionally, copper is part of the final stage of cellular energy production (ATP). If copper is low in the body, your cells essentially "suffocate," and you feel chronic fatigue no matter how much you rest. You cannot glow if your cellular energy is at zero.

If copper is the architect dealing with design and elasticity, then zinc is the site supervisor and repairman — it's the emergency room for your skin and nails. Zinc is your metabolic guardian, essential for protein synthesis and cell renewal. Your skin, hair, and nails are the fastest-renewing tissues in the body, and if zinc is low, this process comes to a halt.

Zinc is directly involved in the formation of keratin — the primary protein that makes up your hair and nails. White spots on the nails are considered a classic sign of zinc deficiency, as are thin, easily breaking hairs. Furthermore, zinc regulates the skin's sebaceous glands and curbs inflammation, making it the first choice for acne or dermatitis to keep the complexion clear and calm. Without zinc, the body cannot build muscle or produce enough testosterone, which is vital for the overall vitality of both men and women.

Dynamic balance - why must they work together?

The most critical thing to understand is that zinc and copper compete for the same receptors. This means that if you take only zinc in high doses for a long period (for example, to boost immunity), it pushes copper out of the body. The result is that while your immunity may be strong, you unknowingly create a copper deficiency—your skin begins to age faster, elasticity disappears, and hair turns gray.

To fully support your skin, hair, and nails, they must be in balance. The optimal ratio is usually 15:1 in favor of zinc. This is the golden middle ground where zinc builds new, strong cells and keratin, while copper binds them into an elastic whole, giving them glow, pigment, and moisture. This is biochemical teamwork that keeps you glowing on the outside and bursting with energy on the inside.

Our needs change with age — perimenopause and Andropause

Our needs are not set in stone; they change with our biology.

Women and perimenopause

This is a time when estrogen fluctuations begin to drain the body. Estrogen swings deplete magnesium and zinc stores, causing anxiety, insomnia, and muscle pain. In this phase, maintaining muscle mass is more critical than ever, because muscle is the metabolic engine that keeps the metabolism running while hormones are trying to slow it down. Copper helps maintain the connective tissue that tends to loosen during hormonal instability, preventing premature aging of the skin.

Men and andropause 

A drop in testosterone is not an inevitable fate, but often a sign of nutrient deficiency. Zinc is your strategic ally here because it inhibits aromatase—the enzyme that converts your little remaining testosterone into estrogen. If your zinc and Vitamin D levels are low, your hormonal machinery is like an engine lubricated with sand. More muscle means better hormonal health for men. Muscles mean better insulin sensitivity and higher free testosterone levels.

Biological synergy — chain reactions

The body is a system where synergies and right pairings matter—no nutrient works in a vacuum.

Five positive synergies — your body's teamwork:

Iron + Vitamin C

This is a fundamental chain reaction. Vitamin C acts like a doorman, changing the form of iron so that the intestines can welcome it. Without Vitamin C, swallowing iron is often a half-hearted effort.

Vitamin D3 + Magnesium

Magnesium is necessary for the enzymes that activate Vitamin D. Magnesium is the "alarm clock" — without it, Vitamin D stays asleep in your body and is of no use. Vitamin D levels in the blood will not rise despite high doses.

Vitamin D + Calcium + K2

This is a logistical masterpiece. Vitamin D helps calcium be absorbed, but Vitamin K2 is the traffic controller and directs it out of the blood vessels directly into bones and teeth, preventing dangerous calcification of the arteries.

Curcumin + Piperine

Piperine found in black pepper increases the absorption of curcumin (an anti-inflammatory superstar) by up to 20 times. Without pepper, turmeric is just an expensive spice in your digestive tract.

Fats and ADEK Vitamins

Vitamins A, D, E, and K are fat-soluble. If you take them without fatty food, you are simply throwing money away. Eat an egg, an avocado, or take a tablespoon of olive oil.

Five Negative Conflicts—What to Avoid

Calcium + Iron: They are like two large cars on a narrow road—they can't pass at the same time. They compete for the same absorption pathways. If you take an iron supplement with dairy products, calcium blocks the path for iron, and you don't get the full benefit of either. Take them at different times of day.

Zinc + Copper

This is a fragile balance—excess zinc pushes copper out of the body, and long-term consumption of high-dose zinc depletes copper stores to zero, leading to anemia and fatigue. Maintain a ratio of about 15:1 in favor of zinc.

Vitamin B12 + High Doses of Vitamin C

Very high doses of Vitamin C (over 1 g) can break down Vitamin B12 in the digestive tract. Take them at least two hours apart. 

Fiber + Minerals

Excessive fiber can "trap" minerals like zinc and magnesium before they can be absorbed. Don't take your main minerals with a very high-fiber meal.

Vitamin A + Vitamin D

Megadoses of Vitamin A (retinol) can inhibit the beneficial effects of Vitamin D on bones because they share similar receptors—balance is key.

Strategic Notes for Women:

Iron Check

If you are in your fertile years or feel great fatigue, check your ferritin. If it's low, add iron with Vitamin C to your lunch, but keep it away from dairy (calcium).

The Importance of Magnesium

Perimenopausal women often need more magnesium to alleviate anxiety and night sweats.

Strategic Notes for Men:

Zinc and Copper Ratio

For higher body weight and the desire to optimize testosterone, zinc is critical, but don't forget copper—without it, energy levels will drop within a few months.

Vitamin D Dose

Higher body weight (especially if there is fat mass) often requires a higher dose of Vitamin D, as it gets stored in fat tissue and does not reach the bloodstream.

Golden Rules to Remember:

• Water is transport - take all supplements with a large glass of water.

• The coffee window - do not take minerals (magnesium, zinc, iron) with coffee. The tannins in coffee block their absorption. Leave at least 60–90 minutes between coffee and supplements.

• Quality over quantity - if you must choose, buy one high-quality and pure product (e.g., fish oil that isn't rancid) rather than ten cheap bottles full of fillers.

• Listen to your body - this plan is a foundation. If you feel digestive issues with a certain substance, try another form (e.g., malate instead of magnesium glycinate) or take it with food.
  

Your Action Plan—How to Move Forward?

Don't rush to the store and buy everything at once. That is the fastest way to failure. Start with a comprehensive audit and move step-by-step, building your health like a fortress, not a house of cards.

• Patch the holes at the base level - your first priority is the "Golden Five"—Vitamin D, Magnesium, Omega-3, and the balance of Zinc and Copper. This is your biological foundation. If this is off, the body cannot use other nutrients effectively.

• Muscles are your life insurance - eat enough protein and do resistance training. Muscle mass is not just about aesthetics—it is your only true metabolic shield against aging and chronic diseases. It is an organ that regulates your blood sugar and hormones.

• Test, don't guess - a blood test is always cheaper than a year's worth of the wrong supplements. You need to know your numbers—iron, Vitamin D levels, and inflammatory markers. Blind guessing is a medical gamble where you are the loser.

• Think systemically — the puzzle effect - remember that nutrients are like gears. The right time (e.g., Vitamin D in the morning, magnesium at night), the right form (glycinate instead of oxide), and the right combination (iron with Vitamin C) determine whether you get results or just expensive urine. It is a biochemical puzzle where every piece must fit.

• Quality control — see what you are paying for - if there is no substance, you are likely paying for starch and empty promises.

• A supplement is only a supplement - it is the "final touch" in the general architecture of your health. It is the cherry on top, but if the cake itself is junk, the cherry won't save it. If your sleep is fragmented, you don't move enough, and your base diet is failing, no powder or pill in the world will save you.

• However, if the foundation is solid — if you sleep, move, and eat clean food — then a systemic and science-based approach to nutrients is what gives you the decisive edge. It is what keeps you vital, mentally sharp, and biologically young for decades.

You are the chief architect of your body. Supplements are not magic pills that fix a bad lifestyle - they are precision tools that take your health to the next level.

Science is simple, marketing is complicated. Always choose science.

xxx