Let's Uncomplicate: Supplements

Doc Waz
Jul 27
3 min read

Walk into any wellness store or scroll through Instagram, and you’d think supplements are the elixir of eternal youth. Collagen for glowing skin, NMN for age reversal, IV drips for “detox.” But the truth is that modern life does create real nutrient gaps and filling those gaps is where supplements can truly shine. Everything else? Blah.

Why We’re All Deficient (Even the Kale-Eaters)

You could eat all your greens, and still be low on key vitamins. Why?

Soil depletion: Modern farming has stripped our soil of essential minerals like magnesium and selenium. Your “nutrient-rich” spinach isn’t what it was 50 years ago.
Processing: From polishing rice to overcooking vegetables, our food loses micronutrients before it hits your plate.
Stress & Lifestyle: Chronic stress burns through B-vitamins. Indoor lives mean lower Vitamin D. Add erratic sleep and caffeine, and you’re running a micronutrient deficit.

This is why deficiencies like Vitamin D, B12, iron, and magnesium are rampant — even in people who think they’re “eating well.”

The Basics First: Build Your Foundation

Before chasing the shiny longevity trends, fix your fundamentals.

1. Vitamins & Minerals:

Vitamin D: Critical for bone health, immunity, and mood. Most urban dwellers are deficient.
B12: Essential for nerve health and energy. Vegetarians, vegans, and even some meat-eaters with absorption issues are low.
Magnesium: Regulates over 300 biochemical reactions — from stress to muscle function.
Iron: Key for energy and oxygen transport. Deficiency leads to fatigue, brain fog, and more.

2. Protein & Collagen:

Protein powders: A practical fix for dietary gaps. No, they’re not just for bodybuilders.
Collagen: May support skin elasticity and joint health, especially when paired with Vitamin C.

3. Omega-3 Fatty Acids:

For heart, brain, and inflammation control. Few of us eat enough fatty fish to meet our needs.

Once this foundation is strong, then we can talk about the advanced players like NMN or resveratrol.

The Fancy Stuff: When and Why

NMN, NAD+, Resveratrol, CoQ10 — these are often marketed as anti-aging miracles. There is promising science, but context matters:

CoQ10: Excellent for energy production, especially in older adults or those on statins.
NMN/NAD+: Exciting in early studies for cellular energy and aging pathways, but long-term human data is still evolving.

Use these if your basics are covered — and ideally, under professional guidance.

IV Drips: Hype vs. Help

The “wellness IV” industry is booming — vitamin cocktails for energy, immunity, detox. But here’s what you need to know:

The Science: IVs can quickly correct severe deficiencies (like B12 or iron), or support recovery in specific cases (post-surgery, gut absorption issues).
The Marketing: Weekly “boosters” for the average healthy person? Questionable benefit. Poking yourself every week for longevity? Probably not the best long-term strategy.

IVs are a tool, but if you start thinking of them as a ritual, well, good luck. Use them for medical reasons, not Instagram aesthetics.

How to Supplement Without Getting Played

Test, Don’t Guess: Bloodwork for Vitamin D, B12, iron, and more. Supplementing blind is a waste.
Fix Your Diet First: Supplements work best on a decent nutritional base.
Start with the Basics: Vitamins, minerals, omega-3s, protein. Build your “boring” foundation.
Add-On Strategically: Advanced longevity supplements once the basics are dialed in.
Cycle & Review: Needs change. Reassess every 6–12 months.

The Takeaway

Supplements aren’t magic. They’re tools to close the gap between your body’s needs and your modern life’s reality. Start with the boring essentials like Vitamin D, B12, magnesium, omega-3s, proteins etc, before splurging on fancy longevity pills.

Remember, glowing health doesn’t start with an IV drip or a trending capsule. It starts with solid foundations, smart choices, and a plan that evolves with you.