Mark Hyman, M.D., is a leading figure in functional medicine, a field that focuses on identifying and addressing the root causes of disease. His approach to supplementation is grounded in the belief that the modern diet and environment create significant nutritional gaps that must be filled for optimal health. He views supplements not as a replacement for whole foods, but as tools to correct underlying imbalances and support the body’s natural processes. This strategy aims to maximize human function and long-term well-being.
The Foundational Supplements for Daily Health
Dr. Hyman advocates for a foundational regimen due to widespread nutrient depletion in the food supply and common lifestyle factors. This baseline stack acts as a safety net, ensuring the body has the fundamental co-factors required for daily metabolic function. The first component is a high-quality, high-potency multivitamin and multimineral formula, which provides a broad spectrum of nutrients that support metabolism and energy production.
Omega-3 fatty acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), form another part of this foundation. Sourced from purified fish oil, these fats are important for reducing systemic inflammation and supporting the health of cell membranes throughout the body. Typical recommendations suggest a daily dose of 1,000–2,000 milligrams of combined EPA and DHA, with higher amounts considered for targeted support of brain or heart health.
Vitamin D is frequently recommended, particularly because deficiency is extremely common globally. It acts more like a pro-hormone, influencing the expression of over a thousand genes, and is deeply involved in immune system regulation and bone health. Dr. Hyman often advises combining Vitamin D3 with Vitamin K2, as these two fat-soluble vitamins work together to ensure calcium is properly utilized in the bones rather than being deposited in soft tissues like arteries.
Magnesium, often called the relaxation mineral, is involved in more than 600 enzymatic reactions, yet many individuals are low in this nutrient due to stress, soil depletion, and processed food intake. Different forms of magnesium are recommended for specific functions. Magnesium glycinate is a highly absorbable form favored for its calming effects on the nervous system, promoting better sleep and muscle relaxation. Magnesium citrate may be suggested for individuals experiencing constipation due to its mild laxative action alongside its other benefits.
A daily synbiotic, combining both probiotics and prebiotics, completes the foundational set. Probiotics introduce beneficial bacteria, while prebiotics serve as the fiber-based food source to nourish them. This combination supports regular digestion, enhances nutrient absorption, and helps maintain the integrity of the gut lining.
Specialized Support for Gut Health and Microbiome
Targeted supplementation is often needed to address specific imbalances or damage within the gastrointestinal tract, a core focus of functional medicine. To repair the lining of the gut, which can be compromised by stress, toxins, or poor diet, the amino acid L-Glutamine is frequently suggested. L-Glutamine serves as a primary fuel source for the cells lining the small intestine, supporting their regeneration and reducing intestinal permeability.
Digestive enzymes are another targeted intervention used to augment the body’s natural production of compounds that break down food. These supplements contain specific enzymes like lipases (for fats), proteases (for proteins), and amylases (for carbohydrates). This ensures that nutrients are fully absorbed rather than fermenting in the gut, which helps minimize irritation and inflammation in the intestinal tract.
For complex gut issues, such as bacterial overgrowth, Dr. Hyman may recommend specialized probiotic strains beyond the foundational blend. These can include spore-based probiotics, which are highly resilient and can survive the harsh stomach environment to recondition the gut flora. Other specialized strains, such as Saccharomyces boulardii or Akkermansia muciniphila, may be used to address specific concerns like yeast overgrowth or to support metabolic health.
Targeted Supplements for Energy and Metabolic Function
For individuals optimizing energy levels or managing metabolic challenges, Dr. Hyman often recommends supplements that directly support the mitochondria. Coenzyme Q10 (CoQ10) plays a central role in the production of adenosine triphosphate (ATP), the body’s main energy currency. Supplementing with CoQ10, particularly the active form ubiquinol, supports cardiovascular function and counteracts age-related decline in its natural production.
Alpha Lipoic Acid (ALA) is an antioxidant used for metabolic support, unique because it is both water- and fat-soluble. ALA assists in converting glucose into energy and helps regenerate other antioxidants, including glutathione. This dual action supports blood sugar balance and protects nerve health.
N-acetyl Cysteine (NAC) is recommended to support the body’s detoxification processes. NAC acts as a precursor to glutathione, the body’s primary antioxidant and detoxifying molecule. Glutathione binds to and eliminates harmful compounds. This support is important for liver health and managing the toxic load from environmental exposures.
Specialized B vitamins are used to support methylation, a fundamental metabolic process tied to detoxification, DNA repair, and neurotransmitter production. Dr. Hyman emphasizes biologically active forms, such as methylfolate and methylcobalamin (B12). This is particularly important for individuals with genetic variations that impair their ability to convert standard B vitamins into usable forms. Ensuring adequate levels of these active B vitamins supports healthy homocysteine levels and sustained cellular energy.
Integrating Supplements into a Personalized Health Plan
The selection and dosing of supplements are a highly personalized process guided by functional medicine principles. Dr. Hyman stresses the practice of testing over guessing, utilizing advanced functional lab testing to determine individual biochemical needs. These tests often include comprehensive nutrient panels, organic acid tests, and heavy metal screens to precisely identify deficiencies and metabolic dysfunctions.
Functional testing allows dosages to be adjusted to a therapeutic level, often higher than the minimum requirement needed to prevent a deficiency disease. Dosages are frequently modified based on blood test results and patient symptoms, rather than adhering strictly to standard recommended daily allowances. This approach helps maximize the benefit and prevents unnecessary intake.
A significant emphasis is placed on the quality and sourcing of supplements, given the lack of rigorous regulation in the industry. Dr. Hyman recommends professional-grade products that have undergone third-party testing for purity, potency, and the absence of contaminants. This commitment ensures the body receives highly bioavailable nutrients that can be efficiently utilized to support optimal health.