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Attend to diet, lifestyle & emotional state:

Nutrition  

Exercise

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Sun

Thoughts  

     Air

Rest

Trust

Sex

Chart of Recommended DAILY Supplements / Nutrients (adults)

 

 

HYDRATION

Water

6-8 8oz. glasses  
SPRING / MINERAL Water is best (contains minerals); Add fresh lemon
slices for a zingy taste. DO NOT DRINK “Treated” (chlorinated and/or
fluoridated) water from faucet. Body is > 2/3 water; used as lubricant,
base for saliva, joint fluids, regulates body temperature, detox. agent,
alleviates constipation, regulates metabolism; Neutralizes acidity;
~ 75% in U.S. have mild, chronic dehydration.

WHOLE-FOOD
DIETARY SUPPLEMENT

Green Drink

Organic, whole food supplement 2 Tbsp./day

A quality, powdered, whole food “green” drink ensures MOST
of your day’s needed vitamins, minerals, trace-minerals, enzymes and
protein amino acids in bioavailable food-form. Someone with a
serious health problem should take a quality
Green Drink twice/day.Take
Green Drink James Bond style –
i.e.  “Shaken, not stirred”) in diluted juice (preferably using 1/2
a fresh lemon or lime).

If utilizing the Rath/Pauling
Therapy (see below), you can add the powdered  ingredients to improve taste.

COLLAGEN PRODUCTION (in addition to
Vitamin C)

Selenium
(200mcg/day seleno-methionine)
Part of body’s main AO enzyme
GPx *; prevents cancer, boosts
immunity; lifts mood; antiviral; Brazil nuts
(1 fresh shelled ~100mcg, 1 pre-shelled ~12-25mcg); garlic grown in
Se-rich soil;
Manganese: Whole grain, nuts, seeds, chickpeas;Part of AO enzyme SOD**; Cofactor
for procollagen synthesis;  
Zinc (~8
(W
) -11 (M) mg /day)
(supplement as zinc acetate, zinc gluconate, zinc picolinate, or
zinc sulfate).
Part of AO enzyme SOD**;
Cofactor for procollagen synthesis; 1/4 Cup Soaked/sprouted raw or dry-roasted
pumpkin seeds contains ~4 mg; 3.5oz beef / pork / chicken contains
~3-5mg; 1/4; shellfish is a high zinc source but not recommended because
of toxin content;
Copper
(2-4 mg /day)
Part of AO enzyme
SOD**; component of enzyme (lysyl
oxidase) required to make collagen/elastin.
Iron (~15mg/day)Iron is a cofactor in collagen manufacture (hydroxylates proline
and lysine);if supplementing prefer ferrous sulphate, fumarate, gluconate,
or ascorbate.
*GPx (Glutathione Peroxidase) – body’s main antioxidant enzyme for reducing lipid reactive
oxidants and for reducing hydrogen peroxide (source of hydroxyl radicals) to water
in reactions requiring glutathione (PRIMARY antioxidant and detoxifier in cell’s
cytoplasm).
**SOD (Superoxide Dismutase)
– is a major antioxidant endogenous
enzyme; SOD removes the superoxide radical (a source of hydrogen peroxide and hydroxyl
radical); Concentration of SOD in mammals is directly proportional to life span.

ESSENTIAL
FATS
(Omega-3
and
Omega-6)

CRUCIAL
to maintaining
and restoring health


EFAS – THE “FATS OF LIFE”

ANTIOXIDANTS

VITAMIN A (β-carotene)
10,000 IU 
Vitamin A – butter, cream,
cheese, WHOLE milk, 1 tsp.
quality cod liver oil;
 β-carotene (Must eat
fat for its conversion to
Vitamin A)  E.g. 2 Carrots, ½
C boiled spinach, broccoli,sweet potatoes, apricots, acorn squash, pumpkin,
cantaloupe, mango, collard greens;  

Vitamin A – “The
Grass Vitamin”

B VITAMINS:Convert homocysteine (byproduct from meat and dairy metabolism)
to less toxic amino acids.
B3 (niacin)
( 20 mg NE/day)
(supplement as nicotinamide, aka nicotinamide
– close to active form NAD)
B3
Therapeutic dose: 1000-1500
mg /day (in divided doses)
NE stands for Niacin Equivalents. 1 NE = 1 mg niacin = 60
mg tryptophan (this amino acid can be converted to niacin in the
body). Yeast, meat and legumes are good low-sugar sources.

Therapetic dose only for those
who want to lower cholesterol
– dose begins at ~1000mg for most
people. Inositol hexaniacinate is a “flush-free” niacin supplement /
minimizes liver damage;
B6 (pyridoxine)
(< 65 yrs: 2mg / day;  >=65 yrs: 3 mg / day)
(supplement as pyridoxine hydrochloride)
Underlying systemic inflammation (present in most
diseases) tends to lower body’s B6 status. Wild salmon, turkey,
chicken, spinach and hazelnuts are good low-sugar sources. Also
bananas, russet potatoes and prunes are good B3 sources..
B9 (folic acid)
(400-1200mcg /day)
 
B12 (100-200
mcg / day)  
 
VITAMIN C (Ascorbic
Acid):
Moderate amounts in fresh fruits and vegetables
Largely
destroyed by high heat and > 2 months freezing; dissolves
in cooking water (somewhat retained in soup water);
Recycles vitamin
E; Chelating (metal grabbing); MAJOR ANTIOXIDANT; Cofactor for collagen/elastin
production – main components of cartilage, ligaments, tendons in joints,
bones and teeth; reason why broken bones regenerate and wounds heal;
strengthens blood vessels (preventing atherosclerosis); responsible
for skin strength and elasticity (without which we are looking at wrinkles!) Central
Nervous System has inbuilt double-pumps to increase
its cellular vitamin C
intake (i.e your brain knows its importance).

Vitamin C – Gods
Medicine

RATH-PAULING THERAPY
to STRENGTHEN CONNECTIVE TISSUE

Vitamin C

 1g (~½tsp) x 3 doses
(preventative)

/2g x 3
doses  (therapeutic)

/3g
x 3 doses (serious therapeutic)
These doses only apply to Rath-Pauling Therapy
Lysine
1g x3
/2g x3
/3g x 3 doses
Needed to make connective tissue collagen and elastin; also
prevents collagen breakdown;
Proline
.5g x 1
/.5g x2
/.5g x 3 doses
Needed to make connective tissue collagen and elastin;
EGCG
200 mg 4 times / day,  if cancer present)

RATH CELLULAR SOLUTION
  (enhances
Rath-Pauling therapy to prevent cancer
metasasis):
Powerful AO found in green tea.
 add  EGCG and extra Proline to THERAPEUTIC dose of 
Rath- Pauling Therapy. Daily
doses: 2g Vitamin C  3x / day; 2g  Lysine 3x / day;  0.5g Proline 4
x /day; 200 mg EGCG 4x / day
Vitamin D
2000-4000 IU
Required for mineral absorption; 30 mins. Sunbathing provides
about 1000 IU; 1 tsp. Green Pastures™cod liver oil = ~1100 IU;
only in fats of animals that have been in the sun or ate D.

Vitamin D
– “The Sunshine Vitamin”

Vitamin E
400 IU / day
Use natural mixed d-forms of tochopherol (not synthetic dl-forms);
major antioxidant; In wheatgerm, nuts and seeds; protects essential fatty acids
from oxidation.

Vitamin K (K1 & K2)

K2 – 
150 mcg / day

Potent AO against heart
disease and osteoporosis (activates osteocalcin – structural framework
helps anchor calcium in bone); needed to clot blood (to convert prothrombin
to thrombin); K1 form is in
dark green leafy vegetables, brussels sprouts,
broccoli, cauliflower, liver, egg yolks, butter, grains, avocado, kiwi,
cod liver oil
; If supplementing, use
K2 (form made by your intestinal
bacteria) 
Vitamin K
CoQ10

Ubiquinol is active form (superior to ubiquinone). Typical dose – 100 mg
/day; 200+mg
/day (with health problems)
Supplement if over 40, also a vital supplement if taking statin
drugs, which interfere with body’s manufacture of COQ10. Essential for
energy production in cell mitochondria (heart uses high energy for pumping
action and electrical function); powerful fat-soluble antioxidant; helps
lower blood pressure; Mostly synthesized by body (but decreases with
age), diet supplies ~10% – beef (8oz=>8mg), organ meats, sardines,
mackerel.

CoQ10 – Spark and
Dampener

FIBER

Do not eat isolated oat or wheat bran in any
form (E.g. added to bread recipes or in bran cereals, such as Bran Buds®)
-they are too high in
phytate
(an antinutrient)

FLAX SEED (Organic,
Fresh-ground or cold-milled)
1-2 Tbsp /day
Absolutely the best way to achieve regularity! AAlso supplies
anti-inflammatory Omega-3 ALA fatty
acids for soft skin, heart, brain, nerve function, joints, and much
more. Eat ground flax seed in oatmeal /pancakes /bread /cookies /muffins
/ on salads;Creamed flax Recipe: 1-3T
ground flax, ½- 1C milk, + optional spoonful plain yogurt / fruit

Flax Seed

Prunes
Just a few
Time-tested to maintain regularity
OTHER IMPORTANT SUPPLEMENTS
Iodine
6 mg (~1 drop 5% Lugol’s)
E.g. Lugol’s solution (50/50 iodine /potassium iodide) or
Iodoral™(tablet form of Lugol’s solution); Take with a mealIodine
is a typically deficient, yet crucial mineral; Anti-cancer(esp. breast,
uterine, prostate, ovarian); needed to balance our over-exposure to
chlorine, bromide and fluoride. Japanese typically eat ~6mg /day.

“Iodine
-The Universal Mineral”

Magnesium

200 mg  2x/day

Reduces blood pressure (by relaxing arterial smooth muscles);
controls heart arrhythmia; increases survival rate of heart attack victims.
Take with a mealBest oral Mg supplements are minerally
chelated: magnesium-(glycinate, lysinate, orotate, succinate,
taurinate, aspartate, alpha-ketogluconate or arginate) or use magnesum
citrate.


Magnesium – Missing Miracle Mineral
However, the best
way to quickly increase magnesium levels is transdermally:


Transdermal Magnesium
 

Calcium

~300mg /day (if consuming dairy)

~300mg 2x/day (if no dairy)

Best Ca sources: Microcrystalline Calcium hydroxyapatite (low
heat processed from organic animals), Calcium from egg-shells, or Calcium
Citrate. Take with a mealHere: dairy intake for
determining your dose does not include butter
Probiotic
Tens of billions
CFU/day
To reestablish a healthy balance of good bacterial flora crucial
for immune system function, take a high-quality supplement containing
~50 billion CFU/day for 2-3 months. Maintain flora with natural food
probiotics or continue taking supplement (maybe at a lower dose).

PROBIOTICS
-“For Life”

IMPORTANT
(but optional) SUPPLEMENTS

Amino acids

Arginine
(250mg), Carnitine (250mg) – can be obtained from dietary protein
COCONUT OIL (Virgin)
1-3 Tbsp/day
Provides energy for those with impaired fat digestion;(those
without gallbladder; diabetics) Antiaging; applied to skin, protects
against  oxidation by UV rays. Add to smoothies, or take straight
from spoon.Expeller-pressed coconut oil (has coconut taste and smell
removed) is the best oil to use for cooking since it is
not easily damaged by heat.


Coconut Oil

APPLE CIDER VINEGAR
1-3 Tbsp/day
Put 1 Tbsp. Raw, Unfiltered ACV + 1 tsp.
raw
honeyin 8 oz cold or heated water. Add juice to taste.
Drink 2 – 3 times daily.Aids in digestiontaken half an hour before meals
/ Prevents insomniataken before bed.Alleviates acid reflux. Many other
benefits.

Apple Cider Vinegar
(ACV)

Nutrition-related: