— Austin Trapani

it's a good question and Most important thing always recommend before you start lots of supplements is ask yourself. Do you really need it? And if so, why and some of them may require just to check by a physician to see if you really need it. So generally today I recommend hopeful that place diet everyone take some vitamin B12 and it can be 250 micrograms a day a thousand micrograms once a week subling. Well, it's a really good way to To just offset any vitamin B12 differences and as we've talked about in the past, you know hundred years ago people did not require vitamin B12 because they lived much more connected to Nature into soil and it's the soil organisms that that actually create vitamin B12 and animals get it because they're eating grass from the soil. And so people that lived in agrarian cultures would get vitamin B12 from the soil, but we don't do that today. So a little bit of vitamin B12 if you're in Northeast Northwest or inside a lot have your vitamin D checked if you need Vitamin D add some vitamin D 2 to 3000 international units on a daily basis and D3 is the the vegan components, you know, sometimes there are some people that need a little bit of iron so you can add some iron you can add other plants that are high in iron like barley wheat grass powders hemp protein just pure organic protein has a lot of iron so you can add some of those as options to add an iron, but some people are deficient and need to add some iron. um adding a little bit of Omega-3s from algae maybe helpful, especially as we age and preventing age related cognitive decline or atrophy, so I recommend just adding a small amount of Omega-3s in especially as you get into your 40s and 50s. And other than that, I don't think you necessarily need supplements, you know, there are situations where people may need to add some other supplements. There are parts of the country where iodine may be important especially in pregnant women lactating women iodine can be helpful, especially for the fetus. And so either recommend using see vegetables regularly in your meals or adding in a small amount of iodine on a regular basis, especially for women of childbearing age and lactating that can be really helpful as well. So hopefully that gives you some general guidance. Other than that, I do in some cases recommend for athletes that they add in some of those protein powders, but whole plant foods and I really like hemp powder is the best choice of a whole protein source. I'm not a big fan of the protein powders with lots of stuff in them. I like to keep it very simple and just have them add that to a big smoothie. so that they can add in the you know, that's the added protein if they need that but Hopefully gives you some guidance.