You may not know exactly what each vitamin does, but you know that vitamins are an important part of your health. When we did some research we were surprised by how many essential vitamins and nutrients most people are not getting enough of in their diet.
The Bulletproof Diet founder, Dave Asprey, laid out the ten nutrients most people should be supplementing with. We’re going to look at these nutrients, examining their benefits, how much we should have in our diet, as well as the best supplements, and whole food sources.
Below we’ve listed the ten nutrients almost everyone should supplement with according to Dave Asprey’s The Bulletproof Diet. We’ve highlighted what the recommended dietary allowance (RDA) is, as well as the Bulletproof recommended dosage.
Click on the nutrient for an in depth look at each of the following nutrients.
Vitamin C
Health Canada’s Recommended Dietary Allowances (RDA): 90mg/day for adult males, 75mg/day adult females
Bulletproof Recommended Supplement Dose: 1-2 grams / day
Vitamin D
Health Canada’s Recommended Dietary Allowances (RDA): 15 μg/day for adults
Bulletproof Recommended Supplement Dose: 1000 IU / 25lb of body weight
Magnesium
Health Canada’s Recommended Dietary Allowances (RDA): 420mg/day for adult males, 320mg/day adult females
Bulletproof Recommended Supplement Dose: 600-800mg / day
Vitamin K2
Health Canada’s Recommended Dietary Allowances (RDA): 120μg/day for adult males, and 90μg/day for adult females
Bulletproof Recommended Supplement Dose: 2,000μg / day (100μg MK-7 form)
Iodine
Health Canada’s Recommended Dietary Allowances (RDA): 150 μg/day for adults
Bulletproof Recommended Supplement Dose: 1mg / day
EPA/DHA (Krill oil)
Health Canada’s Recommended Dietary Allowances (RDA): 1.6g/day for adult males, 1.1g/day adult females
Bulletproof Recommended Supplement Dose: 1000mg / day
Vitamin A
Health Canada’s Recommended Dietary Allowances (RDA): 900 μg/day for adult males, and 700 μg/day for adult females
Bulletproof Recommended Supplement Dose: 10,000-15,000 IU / day
Selenium
Health Canada’s Recommended Dietary Allowances (RDA): 55 μg/day for adults
Bulletproof Recommended Supplement Dose: 200 μg / day
Copper
Health Canada’s Recommended Dietary Allowances (RDA): 900 μg/day for adults
Bulletproof Recommended Supplement Dose: 1mg / day
Folinic Acid with B12
Health Canada’s Recommended Dietary Allowances (RDA): 400 μg/day of Folinic for adults, and 2.4 μg/day of B12 for adults
Bulletproof Recommended Supplement Dose: >5mg of methylcobalamin or hydroxocobalamin and >800μg of folate (5-MTHF or folinic acid, NOT folic acid)
