What to Supplement?

Happy Thursday, Zapien 👋

Feeling lost in the supplement jungle? Which ones do you actually need? What’s the best form for your health goals? How do you dose them—and how can you tell if they’re even working? This week, we’re cutting through the noise.

Join the WhatsApp conversation on sunlight exposure, health testing, and oral health—plus, get an exclusive look at our #1 reviewer, Dennis Esser’s, health stack.

Forever,
Karol, Martin, Simon & Andy

This Week’s Highlights

➤ Supplement smarter to live longer: how to pick, dose and optimize for your health goals
Explore how to avoid pitfalls and get the most out of your supplements, and consider whether you even need them.

➤ WhatsApp Community Highlights
Highlights from discussions on sunlight vs. LEDs, innovations in health testing, indoor cycling training apps, and toothpaste and oral health.

➤ Community Health Stack
#1 top reviewer Dennis Esser shares his workout routine, health stack, and insights on building the "Bioharmony Health Lab."

➤ This Week’s Top 10 Trending Brands:
The 10 most reviewed and trusted brands by the New Zapiens community.

Supplement smarter to live longer: how to pick, dose and optimize for your health goals

How to avoid pitfalls and get the most out of your supplements

Do you know this feeling? You want to do something good for your health, you hear about the amazing benefits of various micronutrients and other supplements – and suddenly you find yourself lost in the jungle of nutritional supplements: Which ones do you really need? Which form is the right one? How do you dose them? And how do you know if they even work?

If you find yourself asking these questions, you’re not alone. In this article, we’ll take a look at the typical challenges when choosing supplements – and how you can tackle them. And finally, we’ll take a peek into the future: What if…

Do you even need supplements?

This can’t be answered with a simple yes or no, as it depends on many individual factors (nutrition, physical and mental stress, lifestyle, genetics, age, environmental exposure, illnesses, medication intake, and much more). Yet, statistically speaking, the probability is not negligible (SImone, et al.; 2024)

WhatsApp Group Summary

Sunlight vs LEDs in health

Jens emphasized the importance of full-spectrum sunlight over specific wavelengths from LEDs for health benefits. He noted, 'Sunlight covers visible and invisible IR spectrum. So our body can “use” the full spectrum.'

Alex mentioned the era of accessible knowledge and encouraged exploring and forming personal conclusions rather than proving points in debates.

Innovations in health testing

Heiko expressed interest in at-home blood marker tests, noting Vitamin D tests as a current example. He mentioned the potential for quicker availability of CxM devices with significant funding.

Christopher compared new health devices to existing products like Adon Health and Thriva, highlighting a growing market for at-home health solutions.

Indoor cycling training apps

Ana Lorena sought recommendations for cycling apps, sharing her setup with Zycle Z Pro. Martin recommended Zwift and MyWhoosh, noting Zwift's popularity despite its cost.

Sebastien and Heiko shared preferences for Tacx + Zwift and Peloton, respectively. Heiko added that Peloton's community is less competitive, making it appealing.

Toothpaste and oral health

Sandra initiated a conversation on clean toothpaste alternatives, seeking products without titanium dioxide and fluoride. She was overwhelmed by options but interested in products recommended by functional dentists.

Heiko and others shared their routines, such as oil pulling and using specific dental tools. Heiko recommended Parodontax, while Karol suggested TIO floss.

Falk shared insights from a podcast, highlighting Dr. Anne Carl's varied toothpaste use and cautioning against charcoal toothpaste's high emery grade.

Community Health Stack

Dennis Esser

Currently building my own Bioharmony Health Lab step-by-step

Member Stats

• 1st Place Leaderboard
• Level 5
• 6.000 Points
• 59 Reviews

Dennis Trusted Brands

+20 more products…

Dennis Health Routine

Physical:
• Daily stretching routine
• 5-6 times Gym per week (push/pull/legs split)
• Nearly daily walks in nature
• No alcohol
• Only drink still water or herbal tea
• Vegetarian diet
• Glass of water early after wake-up
• Supplements: EAA, Creatine, Beta Alanine
• Enough protein
• Micros (Vitamin B12, Omega-3, Magnesium, Ashwaghanda)
• Ice baths
• Fix sleep pattern (3-2-1 rule + consistency)

Mental:
• Daily meditation
• Limit use of smartphone and laptop
• Use more pen and paper for note-taking
• Much time outside and much movement
• Minimalism mindset

Emotional:
• Regular family and friends time
• Nature

This Week’s Top 10 Trending Brands

Ways to Collaborate