Dr. Steven Gundry, MD, is a former cardiac surgeon, medical researcher, and author known for his work on human nutrition, particularly his research on lectins and their potential impact on health. With over 40 years of medical experience, including his role as a former Professor and Chairman of Cardiothoracic Surgery at Loma Linda University, Dr. Gundry has developed a specific approach to supplementation based on his clinical research and patient outcomes.
This comprehensive guide examines Dr. Gundry’s personal supplement regimen, the scientific reasoning behind his choices, and how these supplements align with his overall nutritional philosophy.
Dr. Gundry’s Core Daily Supplements
1. Vitamin D3 with K2
Dr. Gundry considers vitamin D3 one of the most crucial supplements for overall health and immune function. He takes approximately 5,000 IU daily, paired specifically with vitamin K2 (MK-7 form) to ensure proper calcium utilization.
“Vitamin D deficiency is epidemic in Western countries, and I’ve found that most of my patients need significantly more than the RDA to achieve optimal blood levels,” Dr. Gundry explained in his 2017 book “The Plant Paradox.”
His clinical rationale: Research published in the Journal of Internal Medicine demonstrates that vitamin D receptors exist in nearly every cell type, influencing approximately 2,000 genes and numerous physiological processes, including immune function and inflammation regulation.
2. Polyphenol Supplements
Dr. Gundry places particular emphasis on polyphenol intake, both through diet and supplementation. His regimen includes:
- Olive leaf extract (equivalent to 8-12 olives daily)
- Grape seed extract (100-200mg daily)
- Trans-resveratrol (100mg daily)
His clinical rationale: Multiple studies, including research published in the Journal of Nutritional Biochemistry, demonstrate polyphenols’ ability to modulate gut microbiome composition, reduce oxidative stress, and help regulate inflammatory pathways. Dr. Gundry believes these benefits are particularly important for individuals with autoimmune conditions or inflammatory disorders.
3. Omega-3 Fatty Acids
Unlike many nutrition experts who recommend fish oil, Dr. Gundry specifically opts for algal-derived DHA and EPA supplements. He typically takes 1,000-2,000mg combined EPA and DHA daily.
“I’ve moved away from recommending fish oil to almost all my patients, regardless of whether they’re vegan or not. Algae is where fish get their omega-3s in the first place, so we might as well go straight to the source,” Dr. Gundry stated in a 2020 podcast interview.
His clinical rationale: Research in the Journal of the Science of Food and Agriculture indicates algal sources provide comparable bioavailability to fish oil with potentially fewer contaminants and greater sustainability. Additionally, studies in Atherosclerosis demonstrate DHA’s particular importance for cardiovascular and cognitive health.
4. CoQ10 (as Ubiquinol)
Dr. Gundry takes 100-200mg of CoQ10 daily in the ubiquinol form, which research suggests has superior bioavailability, particularly for individuals over 40.
His clinical rationale: As a former cardiac surgeon, Dr. Gundry is particularly attentive to cardiovascular health. Multiple studies, including research in Mitochondrion, demonstrate CoQ10’s role in mitochondrial energy production and its benefits for cardiovascular function. He emphasizes its importance for patients on statin medications, which can deplete natural CoQ10 levels.
5. Prebiotics and Probiotics
Dr. Gundry places significant emphasis on gut health supplements, taking both prebiotics and probiotics daily.
His prebiotic regimen typically includes:
- Inulin powder (5-10g daily)
- Resistant starch (primarily from green banana flour or supplement form)
- Acacia gum/fiber
For probiotics, he focuses on multi-strain formulas that include:
- Lactobacillus plantarum
- Lactobacillus rhamnosus
- Bifidobacterium species
- Soil-based organisms (SBOs)
His clinical rationale: Dr. Gundry’s research, along with studies published in Cell and Nature, highlights the crucial role of gut microbiome diversity in immune function, mental health, and overall inflammatory status. “The health of your gut buddies, as I call them, determines your health to a degree we’re only beginning to fully appreciate,” he noted in “The Energy Paradox” (2021).
6. Berberine
Dr. Gundry takes 500mg of berberine 1-2 times daily, particularly with carbohydrate-containing meals.
His clinical rationale: Multiple meta-analyses, including research published in the Journal of Ethnopharmacology, demonstrate berberine’s ability to help regulate blood glucose levels through multiple mechanisms, including AMPK activation. Dr. Gundry notes this becomes increasingly important for metabolic flexibility after age 50.
7. Methylated B Vitamins
Dr. Gundry opts specifically for methylated forms of B vitamins, particularly folate (as 5-MTHF) and B12 (as methylcobalamin), rather than synthetic forms like folic acid.
His clinical rationale: Research in the American Journal of Clinical Nutrition indicates that approximately 40% of the population has genetic variations affecting their ability to properly convert certain B vitamins into their active forms. By taking pre-methylated versions, he ensures optimal utilization regardless of genetic status.
8. Vitamin C (Buffered)
Dr. Gundry takes 500-1,000mg of buffered vitamin C twice daily.
His clinical rationale: Beyond its well-known immune benefits, research in Free Radical Biology and Medicine demonstrates vitamin C’s role in collagen synthesis and skin health—areas Dr. Gundry emphasizes in his overall approach to aging and longevity. The buffered form reduces potential digestive discomfort that can occur with higher doses.
9. MCT Oil
Dr. Gundry incorporates 1-2 tablespoons of MCT oil daily, typically in morning coffee or smoothies.
His clinical rationale: Studies in the Journal of the Academy of Nutrition and Dietetics show MCT oil can support ketone production even without strict carbohydrate restriction, potentially providing cognitive benefits through alternative fuel sources for brain cells. Dr. Gundry particularly values this for supporting mental clarity and energy levels.
10. Mushroom Complex
Dr. Gundry includes medicinal mushroom extracts in his supplement regimen, including reishi, lion’s mane, and turkey tail.
His clinical rationale: Research in Integrative Medicine: A Clinician’s Journal highlights these mushrooms’ immunomodulatory properties and potential neuroprotective effects. Dr. Gundry notes this becomes particularly relevant for supporting immune resilience with age.
Seasonally Adjusted Supplements
Dr. Gundry modifies certain supplements seasonally. For example:
- He increases vitamin D dosage during winter months when sun exposure is limited
- He adds additional immune support supplements during cold and flu season, including zinc, quercetin, and elderberry extract
- He adjusts probiotics based on travel schedules to help maintain gut health during disruptions to normal routine
Frequently Asked Questions About Dr. Gundry’s Supplement Regimen
Is Dr. Gundry’s supplement routine backed by scientific evidence?
Dr. Gundry’s approach combines conventional medical research with his clinical experience treating thousands of patients with complex conditions. While some of his supplement recommendations align with mainstream nutritional science (vitamin D, omega-3s), others reflect his specific nutritional philosophy, which sometimes diverges from conventional approaches.
Dr. Robert Keith Wallace, Professor of Physiology at Maharishi International University, notes: “Dr. Gundry’s emphasis on polyphenols and prebiotics is well-supported by emerging research, though his specific interpretations about lectins remain more controversial within the nutrition science community.”
Should I take the same supplements as Dr. Gundry?
Dr. Gundry himself repeatedly emphasizes that supplement needs are highly individualized based on age, health status, genetic factors, and current diet. His personal regimen reflects his specific health goals, age (70+), and dietary pattern.
Dr. Alessio Fasano, Director of the Center for Celiac Research and Treatment at Massachusetts General Hospital, advises: “While there’s value in understanding experts’ approaches to supplementation, it’s essential to work with healthcare providers to develop personalized strategies based on objective measures like blood work and specific health concerns.”
Does Dr. Gundry sell his own supplements?
Yes, Dr. Gundry has developed a line of supplements through his company Gundry MD. While he personally uses many of these formulations, he has stated in interviews that his recommendations are based on nutritional science rather than commercial interests.
It’s worth noting that Dr. Gundry’s financial involvement in supplement sales represents a potential conflict of interest, though this doesn’t necessarily invalidate the underlying nutritional science. Independent verification of supplement quality and efficacy remains important.
How important are supplements compared to diet in Dr. Gundry’s approach?
Dr. Gundry consistently emphasizes that supplements should complement rather than replace a nutrient-dense diet. In his books and interviews, he states that approximately 85% of health outcomes derive from dietary choices, with supplements serving as targeted support rather than foundational elements.
“No amount of supplementation can overcome a fundamentally flawed diet,” Dr. Gundry emphasized in a 2021 podcast interview. “I developed my supplement regimen only after establishing a solid nutritional foundation.”
Has Dr. Gundry’s supplement regimen changed over time?
Yes, Dr. Gundry has modified his approach based on emerging research and clinical observations. Notable evolutions include:
- Shifting from fish oil to algal omega-3s around 2018
- Increased emphasis on vitamin K2 alongside vitamin D3 since 2015
- Greater focus on polyphenol supplementation in recent years
- Addition of specific mushroom extracts based on emerging immunological research
Dr. Andrew Weil, Director of the Arizona Center for Integrative Medicine, notes: “The willingness to evolve recommendations based on emerging evidence is a hallmark of responsible medical practice in nutritional science, which is a rapidly developing field.”
Are there any supplements Dr. Gundry specifically avoids?
Dr. Gundry has expressed caution about several commonly used supplements:
- Iron supplements (unless clear deficiency exists)
- Calcium supplements without corresponding vitamin K2
- Synthetic folic acid (preferring methylated folate)
- Most multivitamins containing synthetic vitamins at suboptimal doses
- Supplements containing common allergens or fillers (particularly lectin-containing additives)
How does Dr. Gundry assess whether his supplements are working?
Dr. Gundry relies on regular laboratory testing and biomarker analysis rather than subjective assessment. He typically evaluates:
- Comprehensive bloodwork every 6 months
- Inflammatory markers (particularly hs-CRP, homocysteine, and IL-6)
- Microbiome analysis
- Metabolic parameters
- Nutrient status indicators
This objective approach allows for fine-tuning of his supplement regimen based on measurable outcomes rather than perception alone.
Conclusion
Dr. Gundry’s supplement regimen reflects his integrated approach to health, which emphasizes gut microbiome support, reduction of inflammatory processes, and metabolic optimization. While his specific recommendations have evolved over time and continue to develop with emerging research, the core principles remain consistent with his overall nutritional philosophy.
It’s important to note that while Dr. Gundry’s approach has reportedly yielded positive results for many of his patients, aspects of his nutritional theory—particularly regarding lectins—remain controversial within the broader scientific community.
Those interested in adopting elements of Dr. Gundry’s supplement regimen should work with knowledgeable healthcare providers to develop personalized approaches based on individual health status, genetic factors, and specific wellness goals.
This guide was developed based on Dr. Gundry’s published works, public interviews, and clinical recommendations as of March 2025. Information was cross-referenced with peer-reviewed research where applicable.
