The Supplement Protocol¶

Supplements Are Not Replacements

Supplements support a good diet—they don't replace one. If you're eating poorly, no supplement stack will save you. Get the food right first, then add targeted supplementation.

Why Supplements Matter¶

Bram's initial bloodwork revealed severe deficiencies:

Nutrient	Bram's Level	Optimal Range	Status
Vitamin D	18 ng/mL	40–60 ng/mL	Severely deficient
Omega-3 Index	3.2%	>8%	Critically low
Magnesium (RBC)	4.2 mg/dL	6.0–6.5 mg/dL	Deficient
Zinc	65 mcg/dL	90–120 mcg/dL	Low
B12	385 pg/mL	>500 pg/mL	Suboptimal

These deficiencies were both cause and effect:

Chronic inflammation depletes nutrients
Nutrient deficiencies worsen inflammation and impair healing
The cycle perpetuates itself

Targeted supplementation breaks this cycle.

The Core Four (Start Here)¶

If budget is limited, prioritize these four supplements. They address the most common deficiencies and have the highest impact on inflammation.

1. Omega-3 Fish Oil¶

Dose: 2–3g combined EPA+DHA¹ daily

Why it matters:

Directly reduces inflammatory cytokines²
Shifts omega-6/omega-3 ratio toward anti-inflammatory
Supports brain function (neuroinflammation from mold)
Improves cell membrane fluidity
Studies show reduction in joint pain and stiffness comparable to NSAIDs³

What to look for:

Third-party tested for purity (heavy metals, oxidation)
High EPA+DHA content per serving (not just "fish oil"—check the label)
Triglyceride form (better absorbed than ethyl ester)⁴
Refrigerate after opening

Timing: With meals (fat improves absorption, reduces fishy burps)

Cost: $20–40/month for quality

2. Vitamin D3¶

Dose: 5,000 IU daily (adjust based on blood levels)

Why it matters:

Critical for immune regulation⁵
Modulates inflammatory response
Supports bone health
Affects mood and cognitive function⁶
Most people are deficient (especially those who work indoors or live in northern latitudes)⁷

What to look for:

D3 (cholecalciferol), not D2
Often paired with K2 (helps direct calcium to bones, not arteries)⁸
Oil-based or taken with fat for absorption

Timing: Morning, with breakfast (fat-containing meal)

Testing: Retest blood levels after 3 months; adjust dose to maintain 50–70 ng/mL

Cost: $10–20/month

3. Curcumin (Turmeric Extract)¶

Dose: 1,000mg twice daily (standardized to 95% curcuminoids)

For a comprehensive traditional herbalist perspective on turmeric including clinical applications and constitutional considerations, see Richard Whelan's turmeric monograph.

Why it matters:

Inhibits COX-2 enzyme⁹ (same mechanism as ibuprofen)¹¹
Reduces NF-κB activation¹⁰ (master inflammatory switch)¹²
Neuroprotective effects
Studies show effectiveness comparable to NSAIDs for joint pain¹³
Without the stomach/kidney damage of long-term NSAID use

Critical detail: Must include piperine (black pepper extract) or use enhanced absorption formula. Standard curcumin is poorly absorbed—up to 2,000% better absorption with piperine.¹⁴

What to look for:

Standardized to 95% curcuminoids
Contains piperine/BioPerine OR
Enhanced absorption technology (Meriva, Longvida, BCM-95)

Timing: With meals, split morning and evening

Cost: $20–35/month

4. Magnesium Glycinate¶

Dose: 400mg before bed

Why it matters:

Required for 300+ enzymatic processes¹⁵
Muscle relaxation and recovery
Sleep quality improvement¹⁶
Calms nervous system
Most people are deficient (depleted by stress, sweating, poor diet)¹⁷

Why glycinate form:

Best absorbed
Doesn't cause digestive upset (unlike citrate or oxide)¹⁸
Glycine itself is calming (bonus sleep benefit)

Timing: Before bed (promotes relaxation and sleep)

Cost: $15–25/month

The Complete Protocol¶

Once the Core Four are established and budget allows, add these for comprehensive support:

Morning (with breakfast)¶

Supplement	Dose	Purpose
Omega-3 Fish Oil	2–3g EPA+DHA	Anti-inflammatory foundation
Vitamin D3	5,000 IU	Immune regulation
Curcumin	1,000mg	Anti-inflammatory
B-Complex	1 capsule	Energy, methylation support
Vitamin C	1,000mg	Antioxidant, collagen synthesis

Mid-day (with lunch)¶

Supplement	Dose	Purpose
Quercetin	500mg	Natural antihistamine, mast cell stabilization¹⁹
NAC (N-Acetyl Cysteine)	500mg	Glutathione precursor, detox support²⁰

Evening (with dinner)¶

Supplement	Dose	Purpose
Curcumin	1,000mg	Anti-inflammatory (second dose)
Turkey Tail	1,000mg	Immune modulation
Vitamin C	1,000mg	Antioxidant (second dose)
Collagen Peptides	10–20g	Joint and gut support

Before Bed¶

Supplement	Dose	Purpose
Magnesium Glycinate	400mg	Sleep, muscle relaxation
Reishi (tincture)	2ml	Sleep quality, immune support

Supplement Quality Matters¶

Not All Supplements Are Created Equal

The supplement industry is poorly regulated.²¹ Many products contain less active ingredient than labeled, wrong forms, or contaminants.

What to look for:

Third-party testing: USP, NSF, ConsumerLab verification²²
Proper forms: (e.g., magnesium glycinate not oxide, methylated B vitamins if MTHFR issues)²³
Clean ingredients: No fillers, artificial colors, or common allergens
Transparent sourcing: Company provides information about ingredient origins
Refrigeration when needed: Fish oil especially

Red flags:

Proprietary blends (hiding actual doses)
Unrealistic claims
No third-party testing
Dramatically cheaper than competitors (usually means lower quality)
Purchased from gas stations or unknown online sellers

Trusted brands Bram used:

Nordic Naturals (fish oil)
Thorne (multiple supplements)
Pure Encapsulations (multiple supplements)
Life Extension (multiple supplements)
Host Defense (mushrooms)

Special Considerations¶

For Mold Illness Specifically¶

Glutathione support is critical. Mold-susceptible individuals often have impaired detoxification.²⁴ Support glutathione production:

NAC (N-Acetyl Cysteine): 500–600mg twice daily—precursor to glutathione
Liposomal Glutathione: 250–500mg daily if NAC alone isn't sufficient
Milk Thistle: 150–300mg daily—supports liver detox pathways²⁵ (see Richard Whelan's St. Mary's Thistle monograph)

Binders may help (work with practitioner):

Activated charcoal
Bentonite clay
Chlorella
Cholestyramine (prescription)²⁶

These bind mycotoxins²⁷ in the gut for elimination. Timing matters—take away from food and other supplements.

For Joint Issues Specifically¶

Beyond the core protocol:

Collagen peptides: 10–20g daily—provides amino acids for cartilage repair²⁹
Glucosamine/Chondroitin: 1,500mg/1,200mg daily—joint structure support³⁰
MSM: 1,000–3,000mg daily—sulfur for connective tissue³¹
Boswellia: 300–500mg daily—anti-inflammatory herb specific to joints³²
Devil's Claw: An alternative or complement to boswellia for joint pain—see Richard Whelan's Devil's Claw monograph
Bamboo Silica: 50–100mg daily—the overlooked mineral for connective tissue²⁸

The Missing Mineral: Silica

Silica (silicon dioxide) doesn't get the attention of calcium or magnesium, but it's critical for:

Collagen formation: Silica is required for the enzyme that cross-links collagen fibers
Joint cartilage: Helps maintain cartilage structure and flexibility
Bone density: Works synergistically with calcium
Skin, hair, and nails: Structural integrity

Why we're deficient: Modern agriculture has disrupted the soil microbiome—particularly the mycorrhizal fungi that traditionally made silica bioavailable to plants. Processed foods strip what little remains.

Best sources:

Bamboo extract: One of the richest plant sources (up to 70% silica by weight)
Horsetail herb (lower concentration)
Nettles
Cucumbers, bell peppers (food sources)

Emma's Ginger-Bamboo Iced Tea

Emma developed this recipe when Bram complained that bamboo supplements were "just another pill." Now it's a summer staple.

Ingredients:

4 cups water
2-inch piece fresh ginger, sliced thin
1 tbsp bamboo leaf tea (or 2 bamboo tea bags)
1 tbsp raw honey (optional, after cooling)
Juice of 1 lemon
Fresh mint leaves

Instructions:

Bring water to a boil with ginger slices
Reduce heat and simmer 10 minutes
Remove from heat, add bamboo tea, steep 5-7 minutes
Strain into a pitcher
Cool to room temperature, then add honey and lemon
Refrigerate until cold
Serve over ice with fresh mint

Makes: 4 servings | Silica bonus: The ginger adds its own anti-inflammatory benefits while making the bamboo palatable

"Tastes like summer. Works like medicine." — Bram

For Gut Issues¶

Mold illness often damages gut lining³³:

L-Glutamine: 5g daily—fuel for gut lining repair³⁴
Probiotics: 50 billion CFU multi-strain—restore beneficial bacteria
Digestive enzymes: With meals if digestion is impaired

Testing, Not Guessing¶

Work With a Practitioner

Ideally, supplement based on actual test results, not assumptions. Key tests:

Vitamin D: 25-hydroxy vitamin D
Omega-3: Omega-3 Index (target >8%)
Magnesium: RBC magnesium (serum is less accurate)
B vitamins: B12, folate, homocysteine
Iron: Ferritin, serum iron, TIBC (don't supplement iron without testing—can be harmful if not deficient)

Retest every 3–6 months to adjust protocol.

Budget Tiers¶

Tier 1: Essentials ($55–80/month)¶

If budget is very limited

Omega-3 fish oil
Vitamin D3
Curcumin
Magnesium glycinate

Tier 2: Solid Foundation ($120–160/month)¶

Adding important support

Everything in Tier 1
NAC
Vitamin C
B-Complex
Quercetin

Tier 3: Comprehensive ($200–250/month)¶

Full protocol

Everything in Tier 2
Collagen peptides
Probiotics
Medicinal mushrooms (separate category)

Common Questions¶

Can I take all these at once?

Spread them throughout the day as indicated. Some compete for absorption; some work better at certain times. The schedule above optimizes this.

How long until I notice effects?

Fish oil: 2–4 weeks for noticeable anti-inflammatory effect
Vitamin D: 4–8 weeks (building levels takes time)
Curcumin: 1–2 weeks for pain relief
Magnesium: Often immediate sleep improvement, 2–4 weeks for full effect

Can supplements interact with medications?

Yes. Especially:

Fish oil + blood thinners: Increased bleeding risk
Curcumin + blood thinners: Increased bleeding risk
Magnesium + certain antibiotics: Reduced absorption
St. John's Wort + many medications: Dangerous interactions

Always tell your doctor about supplements you're taking.

Do I need to take these forever?

The Core Four (Omega-3, D, Curcumin, Magnesium) are reasonable for long-term maintenance. Others can be adjusted based on ongoing needs and testing. Once inflammation is resolved and diet is optimized, some people reduce their protocol.

What about food-based alternatives?

Food is always better when possible:

Omega-3: Fatty fish 3–4x/week
Vitamin D: Sun exposure (15–30 min midday)
Magnesium: Dark leafy greens, nuts, seeds
Curcumin: Turmeric in cooking (but hard to get therapeutic doses)

Supplements fill gaps when food isn't sufficient.

Bram's Results¶

After 3 months on the full protocol:

Marker	Month 0	Month 3	Optimal
Vitamin D	18 ng/mL	52 ng/mL	40–60 ng/mL
Omega-3 Index	3.2%	7.1%	>8%
CRP	15.2 mg/L	3.8 mg/L	<3.0 mg/L
Pain level	7–8/10	3–4/10	—

By month 6:

Vitamin D: 58 ng/mL (optimal)
Omega-3 Index: 8.9% (optimal)
CRP: 1.8 mg/L (below normal—excellent)

The supplements didn't work alone—they supported the diet, movement, and environmental changes. But they were a critical piece of the puzzle.

A Note on Constitutional Medicine¶

Personalizing Your Protocol

Traditional herbalism recognizes that people have different constitutional types—and what works for one person may not be optimal for another. Richard Whelan, a medical herbalist in New Zealand, uses a framework of four constitutions based on two spectrums:

Hotter ↔ Cooler: How you direct energy (outward vs. inward)
Damper ↔ Dryer: Physical and emotional tendencies

These combine into four types: Tigers (hot/damp), Eagles (hot/dry), Bears (cool/damp), and Elephant/Butterflies (cool/dry).

For example, someone with a "hot" constitution experiencing inflammation might respond differently to warming herbs like ginger than someone with a "cool" constitution.

To learn more about constitutional approaches to herbal medicine:

Constitutional Medicine Introduction
Richard Whelan's Herbs A-Z — comprehensive, research-backed herb monographs

Continue to Cannabis as Medicine or return to Protocols Overview

EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are the two primary omega-3 fatty acids with anti-inflammatory effects. ALA from plant sources must be converted and has low conversion efficiency. ↩
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COX-2 (cyclooxygenase-2) is an enzyme that produces prostaglandins, which cause inflammation and pain. NSAIDs like ibuprofen work by blocking this enzyme. ↩
NF-κB (nuclear factor kappa-light-chain-enhancer of activated B cells) is a protein complex that controls inflammatory gene expression. It's been called the "master switch" of inflammation. ↩
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USP (United States Pharmacopeia), NSF (National Sanitation Foundation), and ConsumerLab are independent organizations that test supplements for purity, potency, and contamination. ↩
MTHFR (methylenetetrahydrofolate reductase) is a gene that affects folate metabolism. People with certain MTHFR variants may need methylated forms of B vitamins (like methylfolate instead of folic acid). ↩
People with certain HLA-DR gene variants (about 25% of the population) have difficulty clearing biotoxins like mycotoxins. See Dr. Ritchie Shoemaker's research on CIRS. ↩
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Mycotoxins are toxic secondary metabolites produced by certain molds. Common mycotoxins include aflatoxins, ochratoxin A, and trichothecenes. ↩
Jugdaohsingh R. "Silicon and bone health." J Nutr Health Aging 2007;11(2):99-110. Silica is essential for collagen synthesis, bone mineralization, and connective tissue integrity. Modern agricultural practices and depleted soils have reduced dietary silica intake significantly. ↩
Clark KL, et al. "24-Week study on the use of collagen hydrolysate as a dietary supplement in athletes with activity-related joint pain." Curr Med Res Opin 2008;24(5):1485-1496. ↩
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This is sometimes called "leaky gut" or increased intestinal permeability. Mycotoxins can damage the tight junctions between intestinal cells. See: Gao Y, et al. "Mycotoxins and intestinal barrier function." Int J Mol Sci 2020;21(17):6298. ↩
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