The primary vitamin deficiencies I have become concerned after diving more deeply into nutrition were vitamins K, B12, iron, zinc, and calcium, as well as the complete amino acid profile. One can get a complete amino acid profile from many sources. I don’t recommend soy on a daily basis for most men, but it is a complete protein , as is hemp . Both of those proteins are also rich in many nutrients, including calcium. One can also have rice and black beans, or a variety of nuts and beans to make things work. Spinach is rich in calcium and iron . Carrots are rich in vitamin A , and steel cut oats (42 on the glycemic index) have enough iron . Kale has an incredible amount of vitamin K .
I’m still an omnivore, but I can recognize that one of my former reasons is flawed. However, some of the arguments that I hear about protecting animals or the environment are also missing some of the complexity of the situation. There have been some studies that demonstrate that the monocrop culture which goes along with all of the rice, wheat, and soy that is used in a vegan diet kills more animals than properly managed livestock . Holistic and restorative grazing may help the landscape rejuvenate itself and act as a superior carbon sequestration system . This also helps with soil fertility .
In my opinion it is more important to consider the way a food source was raised, both morally and for nutrition’s sake. Grass fed beef has more omega 3 fatty acids and vitamins A and E, for example . Pesticides used so frequently in large scale farming also are dangerous to the thermoregulation of bees . I prefer local, if possible. From a health standpoint, I seem to be well covered enough that I may need these bioavailable micronutrients from animal sources less than others. Although, since I’m still having trouble gaining weight, I definitely do need the calories.
I looked at my stack recently, to make sure that I wasn’t overdoing anything. I'm up to 50 mg of zinc, 250 mcg of vitamin D, 125 mcg vitamin K, lots of antioxidants, a multivitamin, and the items I'm writing about here. It seems that my love for parsley and the design of some of these supplements is in my favor, considering my awareness about the impact on my kidneys . I also think I would benefit from a copper supplement with all of the zinc I am taking . But it seems that I have a very effective regimen for heart health, brain health, muscle building, and general immune health. I am drinking irregularly Fire Cider, a recipe adapted by my sibling Caden from the Modern Farm Magazine, which is an immune booster and detox. Contact me if you would like the recipe. I’ve been taking some nootropics and mushrooms in the form of MudWtr. I’m now looking into adding Test Storm, a very effective testosterone booster that I hope will help me get the last 10 pounds of muscle I want to build. Contact me for a discount.
Fire Cider is fermented apple cider vinegar with lots of natural, healthy additives. It also has honey, which itself is antibacterial  and seems to help with wound healing , beyond being a lovely sweetener to the deal. Antioxidants used include ginger  and rosemary . Anti-inflammatories used include parsley , ginger , and rosemary . Rosemary also appears to have its own neuroprotective impacts  and even fights cancer , as does the garlic in the mix .
Just as the body has to be trained to grow stronger, I believe that the brain needs such as well. For this I am grateful to my mother for instilling a love of literature and keeping me curious about new ideas. Just as sometimes supplementation is an effective way to improve physical training, so too can supplementation improve the brain. I am taking PRL-8-53, Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA). PRL-8-53 doubles verbal memory and retention , DHA reduces inflammation , and EPA improves vascular and platelet function , DHA strengthens membrane integrity and organization , and together they a lot more . EPA also seem to fight prostate cancer .
The Mud I drink in the morning is rich in a wide variety of healthy mushrooms. The Reishi mushooms appear to have a wide variety of benefits, from cardiac protection, neuroprotection, anti-inflammation, and even fending off asthma attacks  . The Lion’s Mane mushrooms are anti-inflammatory, antioxidative, neuroprotective, and immunostimulating  . The Cordyceps mushrooms contain cyclodepsipeptides, nucleosides and polysaccharides which show immunomodulatory, antioxidant, antitumor, cytotoxic, anti-inflammatory, anti-allergic, antidiabetic, analgesic, anti-HIV, antibacterial, antimalarial and antifungal capability  . The Chaga mushrooms even seem to fight cancer .
There are two supplements I’m most excited about from Prestige Labs, which is a way to support the martial arts dojo I train at. One is the sleep multiplier, and the other is the aforementioned test storm. Both of these I can get you a steep discount on if you contact me. Test storm has fenugreek improves serum testosterone  and immune health . Lepidium is an antioxidant, is an antimicrobial, and fights fatigue . Icariin improves cardiac and muscle health . There are quite a few other ingredients to support energy and muscle repair, and if I really wanted to crank up testosterone production I suppose I could switch from my mother anti-oxidant glutathione supplemented isolate protein powder to an ashwagandha protein powder . That could function as another means of fighting the inevitable neurodegeneration of age too .
Sleep multiplier has magnesium which fights migraines, arrhythmia, asthma, metabolic syndrome, and insulin and glucose sensitivity . It plays a role in nerve transmission, cardiac excitability, neuromuscular conduction, muscular contraction, vasomotor tone, blood pressure, and glucose and insulin metabolism, and fights kidney disease . Sleep multiplier also has L-theanine which improves NREM sleep . Phosphatedylserin helps support formation of short-term memory and the consolidation of long-term memory . The supplement is very robust and has a bunch of other helpful anxiety reduction and general sleep aids.