Supplements and Foods
for Improved Health
Plantation Bay, a Real Resort with a Real Spa (not 4 walls in a high-rise)
UPDATED June 2026. This is not medical advice.
A few years ago the buzzword was "antioxidant". Free radicals are molecules in cells that are short an electron; they are getting created all the time by metabolic processes. In the absence of antioxidants, a free radical will steal an electron from the closest molecule; whatever that molecule is, it will no longer work, and will also look for an electron to steal. Antioxidants are substances which can donate an electron without becoming unstable. This is still a valid concept, and you should try to get as many antioxidants as you can to stay youthful, avoid cancers, and have healthy cells throughout your body.
A more recent focus is on "inflammation". At the cellular level, inflammation is an immune response to a perceived threat; the response is to release white blood cells to kill cells perceived as "not me". Often, our cells have inflammation for false reasons. Continuing to be inflamed, they start damaging our own nearby cells. Some substances guard against inflammation, especially hidden inflammation, which is now suspected to be the culprit in many cancers and different forms of cell dysfunction.
The idea that "you get all the nutrients you need from a balanced diet" is simply naïve, especially with nutrient-stripped "ultra-processed" modern food. Our ancestors, even hunter-gatherers with relatively varied diets, were not especially healthy, and the average age attained was barely over 20. More and more extracts, plant derivatives and other naturally-sourced substances from around the world are showing promise in improving health in various ways.
Here are some of those on which there seems to be a consensus, or at least growing agreement. They may help with everything from high blood sugar to low sperm motility.
THESE FIRST THREE ARE GAME-CHANGERS !!!
Allulose and Monkfruit
Two of the newest and possibly the best sugar substitutes. Look for a combination Allulose-Monkfruit, which closely matches the sweetness of sucrose (normal cane sugar). The combination has 10% of the calories of sucrose and 0 carbohydrates. Allulose is a natural "ose" found in some fruits. (Commercial allulose is synthesized from corn, though.) Try to replace as much of your sucrose usage as possible with this. Not convinced? Watch this: https://youtu.be/Kj1QwVqZJOk?si=kYnxGoteZJSEcYrQ. Or this: https://youtu.be/pr93EsEV2bM?si=7nfgjD5mEk0Ty1Pz. Nick Norwitz, in the second, has an MD from Harvard and a Ph.D. in Metabolism from Oxford.
Shirataki Rice
Not rice but a plant-derived soluble fiber called Konjac, Shirataki has 0 carbs and only about 20 calories per cup, plus it feeds the good bacteria in your gut. Prepared stand-alone, it feels slimy and does not seem satisfying. However, if further prepared as fried garlic rice or mixed with a heavy sauce (such as pasta sauces, Philippine stew sauces), it is a very suitable alternative to both rice and noodles. Replace 8 normal cups of rice per week with Shirataki and in a month you'll lose two pounds.
Inulin Fiber
Inulin is a specific fiber which has been shown to reduce fatty liver and enhance insulin sensitivity, thus helping in diets. Inulin comes in gummies with 2 grams of inulin per piece. Take 5 daily at a time of day which will help you move your bowels in the morning upon waking. Or get the powder form and dissolve 10 grams in a drink. If you are not accustomed to taking sufficient fiber daily, build up to it over a period of two weeks, starting with 4 grams. Also consider psyllium and pectin fiber.
Supplements Strongly Recommended for Everyone
Astaxanthin-Zeaxanthin
Claimed by some to be the most powerful antioxidant ever, more potent than Vitamin E and C. Protects neurons, slows cognitive decline, improves athletic performance lessens UV damage.
Co-Q10, also called Ubiquinol
Coenzyme Q10 is an antioxidant. It is present naturally in every cell, and is needed for mitochondrial ATP synthesis, i.e., cell growth and maintenance. Mayo Clinic reports that supplementation may help lower blood pressure and relieve angina. It inhibits the oxidation of LDL (bad cholesterol), and a combination with Vitamin E yields synergistic benefits. Co-Q10 is expensive but seems to be worth it. Also recommended for anyone told to take statins and "suffer the muscle weakness because otherwise you'll die of a heart attack" — UTTERLY FALSE medical advice given by ignorant doctors too lazy to understand what they're telling patients. See https://plantationbay.com/satfat.
Glycine in Combination with NAC
The two together enhance glutathione, an antioxidant with age-reversing effects. In a small human clinical trial, older adults improved cognitive function and some kinds of muscle strength to "young adult" level. Supplementation needs to be high (the clinical trial used 1 gram of each daily per 10 kilos body weight), and needs to be continued indefinitely or the benefits fade. Wait 1-2 months before possibly noticing results.
Green Tea
Anti-inflammatory with wide-ranging benefits, helps with cancer and heart disease risk, lowering lipids, may enhance cognitive function and mood.
Horny Goat Weed
A libido enhancer and erection aid derived from genus Epimedium, whose extract contains icariins, which raise production of nitric oxide, which helps transmit signals throughout the body. Among others, it signals blood vessels to dilate, which favors sexual stimulation and sensitivity. Also good for blood pressure.
Lutein
Antioxidant protection for eyes. Slows macular degeneration. 40 mg daily.
Lycopene
A carotenoid/antioxidant found in tomatoes. Slows hardening of the arteries, increases LDL particle size. May slow some cancers. Beautifies skin. In brief, an important part of why the "Mediterranean diet" is good. Aim for 20-40 mg.
Magnesium
Needed for healthy nerve function. Take at night. Magnesium comes in different forms. Choose a supplement that is NOT have magnesium oxide or sulfate, which are almost indigestible. Citrate, glycinate, L-threonate, taurate, malate, orotate, and lactate are desirable forms. Glycinate is best for aiding sleep.
Nattokinase
Derived from fermented soy beans (but it is not soy bean), nattokinase makes it harder for blood to clot, and may dissolve pre-existing plaque. Also lowers blood pressure and cholesterol. Anyone with high blood pressure or any kind of heart disease should consider taking it, at least 12,000 Fibrinolytic Units (FU) daily.
Omega-3, do not confuse with Omega-6, Linoleic Acid, or Omega-9, Oleic Acid (what olive oil contains)
An essential fatty acid (you have to get it from food or supplements). This and Omega-9 (oleic acid, what olive oil, pork fat, and beef fat have) are the only fats unequivocally considered beneficial. Natural sources are coldwater fish, shellfish, and some algaes. Most supplements now state their EPA and DHA content. Aim for at least 500 mg daily of each; more EPA for heart health, more DHA for cognition. (Do not confuse "fish oil concentrate" with the actual EPA/DHA count.) Omega-3 is needed by every cell, but consuming too much Omega-6 (especially from frying with seed oils) causes inflammation and crowds out Omega-3 for incorporation in cells; seed-oil-derived Omega-6 is probably generally harmful, but in particular to brain cells.
Prebiotics and Probiotics
Beneficial bacteria which populate the stomach, traditionally obtained from fermented foods like yoghurt, kimchi, sauerkraut, even soy sauce. Now sold as supplements. Refrigerate. Do not take with hot liquid; do not leave out in extreme heat. Prebiotics are in effect dietary fiber that your stomach can't digest, but the bacteria in your gut can. Once you have a healthy colony of bacteria, it is more important to eat ample fiber and resistant starch than to keep ingesting probiotic supplements. Akkermansia is a microbe that helps with dieting. Lactobacillus plantari helps clear out microplastics. Look for them in the list of contents, or buy separately if needed.
Quercetin
A flavonoid derived from red wine, onions, green tea, apples, others, and partly responsible for the "apple a day –" adage. Encourages blood flow and protects against LDL oxidation (hence cholesterol sticks less to artery walls). Helps stabilize blood pressure. Inhibits growth of cancerous cells. Fights off inflammation, chronic allergies
L-Theanine
A calmative. Reduces stress. Taken before bed, can help improve sleep.
Turmeric (yields Curcumin)
Antioxidant. Reduces inflammation, hence highly recommended for almost everything – arthritis, heart disease, cancer, diabetes. Enhances endothelial (blood vessel lining) function. Make sure the content is stated in curcumin extract or curcuminoids.
Vitamin B Complex
B is a group of vitamins that support metabolism and enable normal nerve function. So-called B-100 supplements provide several of the most basic ones. B vitamins are used up fast when under stress, so a supplement is a good idea for most people.
Vitamin C
Lowers risk of stroke. General protection and antioxidant function, plus strengthened immune system. Like B, it is depleted by stress, so most people are a bit short. If you notice strong yellow color in your urine, it's excess C being excreted. Look for a time-release version. Some people zap colds with 5 gms of Vitamin C, plus zinc. Works.
Vitamin D3-K2
You make D from sunshine, but most of us don't get enough sun. Vitamin D supports metabolism, improves mood, strengthens bones. Vitamin K is needed for proper blood clotting and wound healing. Now frequently mixed in one gel.
Zinc
Comes from many food sources. Deficiency can stunt growth in children. Supplements can help lessen severity of colds, heal wounds, lessen inflammation, and improve sperm quality and libido. Oysters have a high zinc content, which explains their association with seduction. Aim for 20-40 mcg a day in a supplement, but do not take daily.
Consider Taking for Specific Conditions
Aloe Vera
Relieves heartburn, constipation, inflammation. Newly-touted to reduce sugar levels. Well-proven as a topical balm for burns, and as a complexion enhancer. Nature's Way Aloe Vera Leaf and Latex has all the useful parts of the plant.
Arginine
A precursor to nitric oxide, which supports healthy heart function and circulation by relaxing blood vessels, hence an aid to erection as well as exercise. Also aids metabolism and liver detoxification.
Ashitaba
May reduce inflammation, lower blood pressure, lower blood sugar, and help reduce heartburn (gastroesophageal reflux).
Ashwagandha
Principal claim is to reduce cortisol and feelings of stress. Also said to reduce blood sugar and cholesterol, help prevent cancer, reduce inflammation, and enhance sexual appetite and testosterone levels. May take several months to show effects.
Blueberry Concentrate
(Should be Wild Blueberries, not farmed.) Of all the "natural" foods that one can eat, blueberries are touted to be the richest in antioxidants and anthocyanins. Studies show a "notable" decrease in DNA damage and inflammation (which lead to general aging) with blueberry supplementation. See Pterostilbene.
Boron
May improve hormone balance and libido, strengthen bones, reduce inflammation. You might already be getting enough from a varied diet. Try for a month.
Cayenne
Boosts metabolism and improves digestive health. Caution: Only take with food; on an empty stomach, the capsaicin content may irritate stomach lining.
Celadrin
Derived from beef fat, a blend of fatty acids which seems to work very well in lubricating joints, easing inflammation, and also increasing flexibility (less "creakiness").
Cinnamon
Taken before meals, lowers blood sugar levels and makes you feel full sooner. Try 3 grams a day of cinnamon bark (1 gm before each meal). Cinsulin is a patented product using improved distillation methods; adds chromium and seaweed kelp.
Coconut Oil vs. Olive Oil
Coconut oil contains Medium-Chain Triglycerides, which kick-start ketosis and slightly depress appetite. Long derided as a "saturated fat", it has anecdotal support for: weight loss, softening skin. A reasonable daily dose for general purposes is 10 gm, which is about 2-3 teaspoons. Ingest directly or through cooking oil. MCT supplements are also available, and can be taken to help kick-start ketosis. Olive oil is a "monounsaturated fat" (78% oleic acid, also called Omega-9) and "polyunsaturated fat" (8%), and there is strong scientific support for its anti-inflammatory and heart benefits. It contains polyphenols, micronutrients with antioxidant properties. More important: don't cook with "seed oils" (almost all the others —- corn, sunflower, canola, etc.), which are "ultra-processed" and cause inflammation as well as weight gain. Just look around you.
Collagen 1 & 3
These are the types that are good for skin, hair, nails, ligaments, and bones – more youthful, elastic, firm, etc. Many but not all sources caution not to take at same time as Collagen Type 2, or all of them will combine into straight protein.
Collagen 2
This is the type for joints and cartilage. Naturally includes Hyaluronic Acid.
Copper
If you rarely eat liver, nuts, squid, and dark chocolate, and eat mostly ultra-processed foods, you might be deficient in copper, leading to fatigue, memory loss, and spinal cord issues. Try taking a copper supplement for a few weeks and see if it helps.
Dihydro Berberine, in combination with Silymarin (Milk Thistle)
Of all herbs touted for diabetics, berberine is the one with the most clinical proof https://pmc.ncbi.nlm.nih.gov/articles/PMC2410097. After only 5 weeks taking 500 grams with each large meal, trial subjects' A1C dropped by 0.8 (8.1 to 7.3, a very significant improvement). Berberine bioavailability is poor; prefer Dihydro Berberine, which is about 5 times more bioavailable, so 100 grams per serving is sufficient. Silymarin helps with berberine absorption and also helps clean and heal the liver, so when taken together, they yield more benefit. Toniiq is one brand that has both. In a private trial with diabetic employees, Plantation Bay noted significant improvements. Take one serving (usually one pill) with each heavy meal.
Enzymes
Digestion aid. You have enzymes naturally, but as you age you could benefit from enzyme supplements. Helps avoid bloating, indigestion, supports pancreas. May raise metabolism. Many brands available.
Fenugreek
A flavoring herb concentrated in capsules may help control appetite, improve hormonal balance, lower cholesterol, reduce heartburn and bloating, and slow down sugar absorption. It's also an anti-inflammatory and might even be helpful with cognitive ability.
Flavonoids
Popular flavonoid-containing foods are wine, chocolate, and tea. Coffee's benefit comes mostly from the flavonoid chlorogenic acid. Benefits: raise metabolism, suppress appetite; lower sugar levels and blood pressure; improve mood and cognition. Also has general antioxidant properties, and long-term use promotes longer life, protects against many kinds of cancer, slows Alzheimer's, cuts heart disease, and improves blood sugar.
Garlic
Antioxidant. Reduces blood pressure by relaxing arterial walls. Inhibits sticking of platelets and may help dissolve blood clots. Active component is allicin. Look for a brand that is "concentrate", or "equivalent to x amount of fresh garlic", and is "enteric-coated", meaning that the contents will reach your small intestine without having been destroyed by stomach acids.
Green Coffee
Green Coffee is simply unroasted coffee bean. (Roasting removes some of the beneficial substances.) It has flavonoids (metabolites, substances that do something in the body but whose presence is not immediately necessary for life; often, their botanical function is usually pigmentation, but they turn out to have pharmacological uses too).
Hyaluronic Acid
Naturally occurring, it is a lubricant for all joints (knees, hips, elbows, etc.) Supplements can alleviate symptoms of arthritis or cartilage degradation. Glucosamine Chondroitin includes hyaluronic acid but best source is a single-substance supplement. Can also be injected, but results wear off faster with each subsequent injection. See Celadrin.
Inositol
A vitamin-like substance, often lumped with the Bs. The supplement might help with female fertility, restore insulin sensitivity, and treat anxiety. Online reviewers speak highly of anti-cancer and allergy-modulating effects.
Lumbrokinase
Derived from worms, may prevent accumulation of arterial plaque. Long used in traditional oriental medicine. Anyone with heart disease should take this or Nattokinase.
MCT Oil
Medium-Chain Triglycerides are derived mainly from coconut oil; it has a better balance of the four main kinds of MCT, which are what provide the claimed benefits of coconut oil. MCT provides a feeling of fullness, provides energy, and jump-starts ketosis, the process by which body fat is converted into ketones, to then be burned for energy.
Melatonin
A natural hormone that brings on sleep. We lose our ability to make it as we grow older. Helps mitigate jet lag (take at bedtime upon arrival). Dosage varies from 1 to 10 mg, slow release or immediate release. All brands more or less similar. Some sources claim that it protects neuron health and mitigates diseases like Parkinson's.
Metformin
A prescription drug derived from French lilac. It improves insulin sensitivity at the cellular level, and slightly dampens appetite. It is contra-indicated for those with poor kidney or liver function. Can lead to B12 deficiency (most adults are already B12 deficient to start with), which should be corrected with a good B-complex supplement. Often prescribed for diabetes, but in the long run it is ineffective.
Muira Puama
Enhances blood flow to pelvic area, thus helps increase libido in both sexes, and strengthens erections, also in both sexes.
Olive Leaf Extract
500-1000 mg daily provides more benefits than olives themselves. Lowers blood pressure by softening arterial walls; increases insulin sensitivity and lowers blood sugar levels; enhances immune system and helps cure viral and bacterial infections; promotes healthy bone formation; lessens inflammation; protects against neurodegeneration.
Pomegranate
Antioxidant. Improves blood flow, lowers blood pressure and cholesterol, and alleviates arterial hardening (atherosclerosis), especially (according to some studies) in combination with palm dates. If you choose juice, make sure it is 100% Natural Pomegranate, and not grape juice with a little pomegranate thrown in.
Pterostilbene
[tare-O-still-bean] A polyphenol similar to resveratrol, but more bioavailable. Derived from blueberries. The US National Institute of Health reports various studies showing it: reduces blood sugar by improving insulin sensitivity; improves cardiovascular health; inhibits cancer growth; enhances cognition, and slows down the progression of age-related memory problems. By mimicking the effects of caloric reduction, in particular by activating the production of SIRT1, it is claimed to turn off the expression of various genes that cause aging. Dosage: 100 to 400 mg daily.
Pycnogenol
Made from pine bark, rich in proanthocyanidins, which are free radical scavengers (same as "antioxidant"). Improves blood flow, good for erections. (For that purpose, take with Arginine.) Variously claimed to help with hot flashes, allergies, join pain, skin, tinnitus. Pycnogenol comes from the French firm that patented the substance.
Red Yeast Rice
Offered as a "natural alternative to statins", but is itself a statin. Not recommended.
Reishi Mushroom
A mainstay of Oriental herbalism. Claimed to improve sleep, prolong youthfulness, enhance immune system, lower cholesterol and blood pressure, protect against cancer, cure joint pain, raise general well-being and vitality.
Resveratrol
A plant compound found in the skin of red grapes, as well as peanuts and many berries. However, the Mayo Clinic says that the resveratrol contained in most supplements cannot be absorbed by the body. See Pterostilbene.
Saw Palmetto
For Men; also women past child-bearing age. A tropical shrub, helps control DHT levels, thus reduces symptoms of Benign Prostate Hyperplasia, increases libido, raises metabolism. Also treats urinary tract function. For some men, makes hair more dense.
Selenium
A trace metal needed for production of a range of enzymes with antioxidant properties. Reduces inflammation and aggregation of platelets. Studies indicate that when administered by IV after a heart attack, vastly reduces the damage to heart tissue. 200 mcg seems to be a good dose.
Stinging Nettle Root
Helps with BHP, especially together with Saw Palmetto. Also said to thicken hair, enhance libido, and cleanse blood/arteries.
Spirulina
You can get chlorophyll from all green vegetables. In supplement form, it is available from wheat grass, chlorella, and spirulina (both of the latter are forms of algae). Any of these provide some detoxifying benefit as well as vitamins and antioxidants.
Sulforaphane
Found in cruciferous vegetables — antioxidant, anti-inflammatory, and detoxifying, potentially protecting against cancer, heart disease, diabetes, and neurodegenerative issues (like Alzheimer's/Parkinson's) by activating detox enzymes. Some studies suggest improved blood sugar, cognitive function, and even autism symptoms.
Vitamin E, Tocotrienols and Tocopherols
Antioxidant. One of the earliest supplements, usually synthetic. Newer products include tocotrienols. A "full-spectrum" E is superior for arterial health, improving cancer survival, and even raising insulin sensitivity. It also reduces homocysteine, which contributes to cardiovascular disease. In case of a heart attack or stroke, tocotrienols are claimed to offer some protection against tissue damage (so does Selenium).