From: hubermanlab
In the intricate world of health and wellness, foundational supplements occupy a unique space—acting as an insurance policy against potential nutritional deficiencies. In this article, we’ll delve into what constitutes foundational supplements and highlight their significant components, as discussed in a recent Huberman Lab Podcast episode hosted by Andrew Huberman, a professor of neurobiology and ophthalmology at Stanford School of Medicine.
What Are Foundational Supplements?
Foundational supplements are designed to provide comprehensive support to ensure baseline health. These supplements typically include a wide array of vitamins, minerals, digestive enzymes, adaptogens, and sometimes probiotics and prebiotics. According to Huberman, these supplements serve as a protective measure for those whose diet may not meet every nutritional requirement naturally found in food ([00:01:06](00:01:06)).
Key Components of Foundational Supplements
1. Vitamins and Minerals
These are essential nutrients that the body needs to function correctly. Foundational supplements are crafted to cover any potential gaps one might have in their diet due to lifestyle choices like intermittent fasting or insufficient intake of vegetables and fruits ([00:01:19](00:01:19)).
Safety Considerations
While some might argue that vitamin and mineral supplements merely lead to “expensive urine” due to the excretion of excess amounts, Huberman emphasizes the importance of not exceeding safe levels, particularly with fat-soluble vitamins due to their potential to accumulate to toxic levels if overdosed ([00:19:00](00:19:00)).
2. Digestive Enzymes
These are included to assist in the breakdown and digestion of nutrients for optimal absorption. Enzymes like papain and lipases enhance the body’s ability to digest proteins, carbohydrates, and fats, compensating for any natural deficiencies in digestive capability ([00:26:01](00:26:01)).
3. Adaptogens
Adaptogens are natural substances considered to help the body adapt to stress and exert a normalizing effect upon bodily processes. Examples include Ashwagandha, known for reducing cortisol levels, thus supporting stress response and hormone modulation and managing stress ([00:28:02](00:28:02)).
4. Probiotics and Prebiotics
These are essential for supporting the gut microbiome, which is crucial for immune function, hormone balance, and even mood regulation. Given that many people do not consume sufficient fermented foods or fiber, supplementary probiotics and prebiotics are frequently included in foundational supplements ([00:32:00](00:32:00)).
Specific Dietary Inclusions
Huberman cites the importance of low-sugar fermented foods like kimchi and sauerkraut, which can naturally aid in the maintenance of a healthy gut microbiome ([00:30:00](00:30:00)).
The Importance of Foundation Supplements
Foundational supplements serve as a cornerstone for maintaining essential health, providing support when dietary sources fall short. They are particularly beneficial for physically active individuals or those managing specific dietary restrictions, such as fasting protocols that might inadvertently limit vitamin and mineral intake. Importantly, these supplements should not replace a well-balanced diet but rather act as a supplement to enhance overall nutritional adequacy ([00:03:05](00:03:05)).
It’s crucial to opt for high-quality supplements that offer balanced ingredients in appropriate dosages. As science continues to elucidate the intricate role these components play in health, foundational supplements remain a critical element of a comprehensive health strategy, aligned with behavioral and nutritional protocols.
Conclusion
Foundational supplements encompass a range of nutrients and compounds crucial for maintaining health. By ensuring foundational needs are met, these supplements can significantly enhance various body systems, supporting overall well-being.