Pro-Metabolic Supplements

I view supplements in a strict sense - they should come after you’ve figured out your calories, macros and micros. Ideally, you’ve already learned what carbs you can tolerate. You’ve given your body time to adapt to the new system. You’re getting sun, grounding and moving appropriately. Then you may want to add supplements to supplement your diet and lifestyle.

With that being stated up front, here are some tried and true supps that are pro-metabolic and how they work.

  1. Methylene Blue (due to its increased trending I spent more time on this)

  2. Creatine

  3. High dose Vitamin K2 mk-4

  4. High dose Vitamin E

  5. High dose Thiamine (B1) and Niacinamide (B3)

Methylene blue (MB) was first synthesized in 1876 by Heinrich Caro, a German chemist working for the chemical company BASF. Developed as a dye, it quickly gained popularity in the textile industry for its vibrant blue color. Interestlingly in 1891, Paul Ehrlich and Paul Guttmann pioneered its use in treating malaria. MB is considered the first fully synthetic drug used in medicine.

Its applications expanded over time to include: treatment of methemoglobinemia (a rare blood disorder affecting oxygen delivery), antidote for cyanide poisoning, treatment of urinary tract infections, management of septic shock, and neuro-protective effects in neurodegenerative diseases like Alzheimer's and Parkinson's.

MB’s two main standouts are its potent ant-microbial properties - its anti-bacterial, anti-fungal, anti-parasitic and anti-viral - and its ability to act as a surrogate electron carrier in the mitochondrial electron transport chain (ETC). It is arguably the most effective tool for temporarily eliminating reductive stress outside of a properly constructed diet and lifestyle.

Since bioenergetics is particularly interested in restoring mitochondrial function and oxidative phosphorylation (glucose burning), MB is used quite a lot in this space. Let’s look at cyanide poisoning as a way to understand this.

Cyanide effectively shuts down complex 4 of the ETC preventing the electrons from attaching to oxygen, the final electron acceptor. By this mechanism it completely inhibits ATP production so high energy organs like the brain and heart are rapidly starved. Its so effective at doing this it is fatal within minutes with high enough doses.

Methylene blue (MB) acts as an alternative electron acceptor, bypassing the cyanide-inhibited complex 4 (cytochrome c oxidase) in the electron transport chain. It can also pass electrons between complexes 1 and 3. In the context of reductive stress, most occurs at complex 1. MB provides temporary restoration of electron flow until the buildup of electrons is alleviated. Most reductive stress results in lower NAD+ levels, which is why NAD+ has become so popular in the anti-aging spheres (ie David Sinclair). A high PUFA fat combined with high carb diets is usually the cause of the underlying reductive stress along with endotoxin, micronutrient deficiencies, heavy metals, estrogens and cortisol.

MB exhibits potent antiviral activity against SARS-CoV-2 and H1N1. It inhibits SARS-CoV-2 spike-ACE2 protein interaction preventing viral entry into cells. MB also helps restore T cell function and rein in inflammatory immune responses associated with COVID-19.

Anti-Microbial Effects

A burgeoning area of research is MB’s effects in treating various neurodegenerative diseases. This study found “…MB enhanced cognitive performance and decreased beta-amyloid plaque buildup, which is a characteristic feature of AD (Alzheimer’s).”

With regard to Parkinson’s, MB protects dopaminergic neurons in the substantia nigra from degeneration, a hallmark of PD. It also reduces oxidative stress and enhances mitochondrial function, which are key factors in Parkinson’s pathology. The brain is a high energy organ so restoring energy production restores function.

Additionally, MB maintains intracellular Ca2+ homeostasis and excitation-contraction coupling. Ca2+ homeostasis is severely disrupted by reductive stress and non-ionizing radiation like non-native EMF (radio frequencies).

How to use it:

  • 2-5mg/day in a bit of juice for improving glucose oxidation

  • 10mg/day in a bit of juice for antimicrobial effects during infection

  • I use the Health Natura MB

  • Do not consume if you have G6PD deficiency; are taking SSRIs, SNRIs, or MAOIs; have kidney disease

Creatine is an organic compound endogenously produced in humans, primarily in muscle and brain tissue. It plays a critical role in cellular energy metabolism by facilitating the recycling of adenosine triphosphate (ATP). Think of it as backup storage supply of ATP. It's synthesized in the human body from amino acids glycine and arginine, with methionine also involved in the process. Creatine is found in protein-rich foods like meat and fish. About 95% of the body's creatine is stored in skeletal muscles.

Typically creatine was consumed by gym bros and athletes looking to increase muscular volume and power. However the most interesting use cases these days are in neurodegenerative diseases.

Studies have shown creatine's ability to counteract amyotrophic lateral sclerosis (ALS), Huntington's disease, and Parkinson's disease. This study showed supplemental creatine increased brain-based creatine which subsequently halted progression of Huntington’s disease.

Another study showed a single dose of creatine boosted cognitive performance when sleep deprived.

Creatine has also been shown to improve communication, self-care, personality, and behavior, while reducing symptoms like headaches and dizziness.

All of this data shows creatine improves energy metabolism and can buffer the effects of impaired ATP production.

Lastly, this study showed significant improvements metabolic function measured via endothelial lining health, fasting glucose and triglycerides.

How to use it:

  • 3-5g/day standard dose

  • 10-20g/day for loading dose over 5 days

  • I like Nutricost

  • Use caution if pre-existing kidney disease

As mentioned earlier, managing calcium is important for cellular health and energy production. Vitamin K2 is critical for directing calcium to the proper places in your body like bones and teeth instead it build up in your arteries, a major factor in cardiovascular disease. Unlike K1, K2 travels to your bones and arteries, activating proteins like osteocalcin and matrix GLA protein (MGP), which are calcium regulators.


There are two main types of K2. The short-chain MK-4 form is found in animal products like egg yolks and organ meats. It has a shorter half-life but is important for gene expression. The other longer-chain MK-7 comes from fermented foods such as natto, a traditional Japanese dish, with a higher bioavailability and benefits that span various health conditions.


K2 activates MGP, thereby inhibiting calcium deposition in the walls of blood vessels, reducing the risk of atherosclerosis. K2 helps prevent tooth decay and improve insulin sensitivity.
Studies have demonstrated that Vitamin K2 enhances sperm motility, protects the liver and improves parathyroid function. K2 deficiencies are common from under-eating organ meats.

Features of K2

If you have a high coronary arterial calcium (CAC) score, bone or tooth degradation, Vitamin K2 can help.

How to use it:

  • 5-45mg/day with food

  • I use Health Natura

  • No known adverse effects at high doses

You’ve heard me go on about the detriments of polyunsaturated fats (PUFAs) because of their fragile nature and the resulting lipid peroxidation in cell membranes (highly implicated in cardiovascular disease).

Vitamin E plays a crucial role in protecting PUFAs from oxidation in cell membranes and lipoproteins. It accumulates in DHA-rich domains, stabilizing membranes and protecting highly unsaturated fatty acids from oxidative damage. In fact, its so protective against lipid peroxidation that nature packages it with the highest PUFA foods - nuts and seeds. However, I don’t recommend nut and seed consumption since the average diet is already high in PUFA (above 5g/day) from the seed oils.

Another powerful benefit of Vitamin E is its ability to downregulate the aromatase enzyme responsible for converting testosterone into estrogen. In fact, high dose vitamin E has been shown effective in treating both breast and prostate cancers due to anti-estrogenic nature, just like progesterone. Vitamin E and progesterone are the best tools for overcoming estrogen dominance in women; vitamin E, pregnenolone and DHEA for men.

Whether you are PUFA-depleting or overcoming estrogen dominance consider high dose Vitamin E. If you’re a cycling women, low progesterone on day 21 is a good blood marker. Of course you’ll have symptoms leading up to day 1 if you’re estrogen dominant. For men and post-menopausal women, elevated blood prolactin is a good marker of estrogen dominance. Its important to get a blend of Alpha-, Beta-, Gamma-, and Delta-Tocopherols in your supplement.

How to use it:

  • 475mg/day

  • Generally doses up to 1000 mg/day are considered safe for most adults

  • I like Health Natura

Lastly, two of the biggest rate limiting micronutrients for oxidizing glucose are vitamin B1 and B3. There are many forms of these two vitamins and the most potent forms are TTFD and Niacinamide, respectively.

B1 functions as thiamine pyrophosphate (TPP), a cofactor for pyruvate dehydrogenase (PDH). PDH converts pyruvate to acetyl-CoA, linking glycolysis to the TCA cycle. Its essential for efficient energy generation through the TCA cycle.

Niacinamide is a precursor for nicotinamide adenine dinucleotide (NAD+) synthesis and can correct NAD+ deficiency. This is common with reductive stress (mentioned with MB).

If you’re having trouble oxidizing glucose due to deficiencies in either of these two vitamins like elevated fasting glucose or insulin, consider supplementing with TTFD and niacinamide.

How to use it:

  • 100mg/day TTFD with meal

  • 50mg/day, 2-3x day Niacinamide with meal

  • I like Thiamax TTFD and Seeking Health Niacinamide

  • Exceeding the niacinamide dose can negate its effects

To your health,

Jonathan

This is for informational purposes only and should not replace professional medical advice. Consult with your physician or other health care professional if you have any concerns or questions about your health.

Quantum Yoga