Before Going further, and especially spending what entails to sometimes 100+ USD monthly on supplements, your first goal is fixing your diet, and exercising. A lower carbohydrate diet with appropriate animal protein consumption is enough to kick start the body machine into healing.

If you try to do a very low carb diet, and feels like bad (Keto flu), this means you are lacking electrolytes, add more electrolytes such as salt, magnesium, potassium. You can also choose a soft approach, eating more carbohydrates, and adding exogenous ketones, often sold as “keto salts”.

Exercise will quite literally help most people fix most issues, including Long Covid, when they achieve exercise tolerance, and so will grounding yourself. If possible, lay in the grass, or sit around nature without any electronics for 2 and a half hours per week, it will do wonder to your mind and body.

<aside> 💡 This will be the simplified, layperson approachable version of if not most, all of my suggestion on supplementation. While my focus has been SARS-CoV-2 and especially maintaining or enhancing brain function, my approach when creating this was a “complex systems” one, in that regard, it is universal because it will target primary components of our cellular function.

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The primary goal of the supplementation is to limit disease severity, limit and lower inflammation as much as possible, limit oxidative stress to the absolute maximum, and therefore limiting any long-term damage, either to your metabolism, tissues (organs, muscles), or cells. It will also aid your body into recovering as many immune cells as fast as possible.

Mild SARS-CoV-2 infection → “weird” respiratory or bacterial infection → secondary respiratory infection, or fungal → Another “mild” SARS-CoV-2 infection → the cycle repeats

This is a months long process, and easily missed, because very few will think a minor, mostly asymptomatic infection can produce secondary after-effects weeks down the line.

In further simpler terms, it can be used to treat numerous conditions. Except the “Below the Minimum” section, you are free to pick and choose what you think works best or you are comfortable with, unless you are vaccinated with mRNA vaccines. It is the “kitchen sink” approach to recover.

There will be different tiers and different propositions, and you are free to change, modify or outright ignore any part of this, except the first part. As I often say, the best approach to anything in life is “Grab what is useful, discard what isn’t”, colloquially listen to your gut has been the best piece of knowledge for thousands of years.

All the science behind my suggestion are in the hundreds of articles I have written and the many hundreds of articles I cited, if you want the science behind it, feel free to use the Index to dig and maybe find good or new information =D.

I will reiterate this is my approach, from my experience, from how I analyzed the (sea of) data, but it is not unique, it is not the only one. Change whatever you like or want. Many others will have different, and very valid approaches =).

Below The Mininum is exactly what looks like, this is even below the bare mininum you should take, I do not see a point on spending a lot of extra money on other supplements if you are not doing this at first.

I will interject at the end of each section to help any layperson understand the choices.

Besides diet, just add more salt to your diet, often people improve their lives with just more salt. 5% of the global population has “sodium intolerance”, the correlation between salt and higher blood pressure. Just try it.

“Why is there no zinc ? Zinc is super important, insert arguments here”. Because people have been overdosing on zinc for 4 years now, and there are 3 things I do not want freely floating inside my body, especially my brain. → Calcium → Iron → Zinc

From all the problems each of these can create when present in excess, the worst is aiding neurodegeneration, too much Iron outside your cells induces “Iron Death”, too much Calcium will trigger complex signaling, hurts your cells, messes with amyloid, and free zinc will damage neurons, and aid on all this. Excess Zinc outside cells can make bacteria “eat it”, and they will need extra Iron to handle that influx.

A daily dosage of a decent multivitamin lowers your chance of disease (morbidity) and death from many causes. A multivitamin will address most people needs to other nutrients, such as the many other B vitamins, but if you have chronic infections, you many need more of specific vitamins such as B12, Folic Acid combination, among the combination of other nutrients or vitamins themselves. Almost every single person is deficient in magnesium and it is one of the most important nutrients for brain and immune health

Choline acts on many pathways. Brain (memory, cognition, “becoming smarter”), also anti-inflammatory, affect immune system positively, helps the nervous system

Thiamine similar to the above, directly acts on Th17 pathways, almost everyone on a high carb diet suffer from insufficiency, almost everyone exposed to wireless signals has lower thiamine (controversial opinion), any person with metabolic diseases, diabetes or insulin resistance are often thiamine insuficient or thimaine deficient.

Vitamin D is paramount for body function, and recent population-wide evidence shows 2.000 IU a day is enough to keep most disease at bay, confounders apply. Vitamin D is one of the most important supplements one can take, there are just too many effects to list. Creatine has over 100 years of research behind and will literally make your mitochondria, immune cells work better, and your brain smarter.