Chart of recommended daily supplements

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.
“NO-BRAINER” for PHYSICAL / MENTAL HEALTH
Daily “Make-it-Happen” Smoothie	Easy-to-make, enjoyable, therapeutic recipe (using mainly fresh foods together with some supporting supplements), heals, energizes cells, builds collagen in connective tissue., normalizes thyroid function and boosts immune system against assault. Together with supporting supplements you obtain nutrients critical for health and missing from most diets, such as magnesium, vitamin C, vitamin D, iodine and omega-3
COLLAGEN PRODUCTION (in addition to Vitamin C)
Selenium (200 mcg/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);
Manganese: Whole grain, nuts, seeds, chickpeas;	Part of AO enzyme SOD**; Cofactor for procollagen synthesis;
Zinc (~12 mg/day (W) ~15 mg/day (M) (Recommended – not DV) (supplement as zinc glycinate, 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)
Omega-3 is CRUCIAL to maintaining and restoring health Average maintenance dose of omega-3: ~400-500 mg of combined EPA + DHA / day (equivalent to eating at least 2 servings of oily fish (e.g. salmon, trout, sardines) per week). About 2g / day of krill, fish body or cod liver oil provides about 190-240 mg EPA and 120-260 mg DHA. The similar dose of concentrated oil (ethyl esters (EE) or reconstituted triglycerides (rTG)) is determined by individual product (usually ~0.6 g / day. Therapeutic dose of omega-3 with deficiency problems (E.g. cardiovascular disease (e.g. coronary heart disease, high blood pressure (HBP)), arthritis, depression, anxiety, neurodegenerative disease, peripheral neuropathy) 0.75 – 1 gram EPA + DHA / day. (i.e. Up to double the maintenance dose) Requires 3 – 4 grams of krill, fish oil or cod liver oil / day. Since 1 tsp. liquid marine oil is 4.6 grams, then 3 grams is about 2/3 tsp. oil) EFAS – THE “FATS OF LIFE” Dihomo-gamma-linolenic acid (DGLA) is an omega-6 anti-inflammatory fatty acid that is supplemented for specific health problems such as Sjogren’s (dry eyes) syndrome and premenstrual syndrome. Borage, blackcurrant or evening primrose oils for Omega-6 DGLA
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. B6, B9 and B12 especially important for brain function .More bioavailable in sublingual form – dissolved under the tongue they can be directly absorbed into the bloodstream, bypassing GI tract.
B3 (niacin) (20 mg NE/day) (supplement as nicotinamide, aka niacinamide – 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. Therapeutic 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 / folate) as methylfolate Adult: 400 mg / dayPregnant: 600 mcg / day)Mood support: up to 15 mg (with medical supervision)	Excess homocysteine is involved in heart and mood / cognitive-related health problems and can be converted to methionine (an amino acid) via the active / “ready-to-use” methylated form of folate, 5-MTHF or methylfolate, by donating one of its methyl groups to homocysteine (via vitamin B12 and its partner enzymes). Methylfolate form especially recommended for those with MTHFR gene variants, affecting the conversion form folate to methylfolate. Sublingual / chewable form is better absorbed.
B12 (cobalamin) as methylcobalamin Adult: 200-1000 mcg / day	Methylcobalamin is the preferred active form. Higher doses at 1000-2000 mcg (1-2 mg) are recommended for those with deficiency or absorption issues. Sublingual / chewable form is better absorbed.
VITAMIN C (ascorbic acid (AA)) 1 g AA (¼ tsp powdered AA) in water or juice Also eat fresh fruits and vegetables Best taken in “Make-it-happen” smoothie Use pure pharmaceutical grade ascorbic acid. Not buffered (i.e. combined with a mineral).	1 g AA / day is the average preventative dose of Rath-Pauling therapy 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 / CVD; responsible for skin strength and elasticity (without which we are looking at wrinkles!) Recycles vitamin E; Chelating (metal grabbing); MAJOR ANTIOXIDANT; Central Nervous System has inbuilt double-pumps to increase its cellular vitamin C intake (i.e your brain knows its importance). Largely destroyed by high heat and > 2 months freezing; dissolves in cooking water (somewhat retained in soup water). Vitamin C – Gods Medicine
RATH-PAULING THERAPY To strengthen connective tissue
Vitamin C Preventative: 1g (~¼ tsp) / day High Risk therapeutic: 2g x 3 doses / day Serious therapeutic: 2.25g x 4 doses / day	Pure pharmaceutical grade ascorbic acid. Not buffered (combined with a mineral). The Rath-Pauling Therapy is used to overcome a health problem related to collagen deficiency
Lysine 1g /2g x3 /2.25g x 4 doses / day	Needed to make connective tissue collagen and elastin: also prevents collagen breakdown
Proline 170mg x 1 /.5g x 2 /.5g x 3 doses / day	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.
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 that have eaten D. Vitamin D – The Sunshine Vitamin
Vitamin E 400 IU / day	Use natural mixed d-forms of tocopherol (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) 3 Tbsp /day	Absolutely the best way to achieve regularity! Also supplies anti-inflammatory Omega-3 ALA fatty acids for soft skin, heart, brain, nerve function, joints, lignans (phytoestrogens to balance hormones) and fiber, and more. Eat ground flax seed in oatmeal / pancakes / bread / cookies / muffins / on salads; Creamed flax Recipe: 3T ground flax, ½- 1C milk, + optional spoonful plain yogurt / fruit. Best of all have your daily flaxseed in the daily ‘No-brainer” “Make-it-happen” smoothie Flax Seed
Prunes Just a few	Time-tested to maintain regularity
OTHER IMPORTANT SUPPLEMENTS
Iodine 3 mg (~1 drop 2% Lugol’s)	E.g. Lugol’s solution (50/50 iodine /potassium iodide) or Iodoral™ (tablet form of Lugol’s solution); Take with a meal Iodine 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 Adult: 400 mg (200 mg twice / day) With deficiency or health problem: 600 mg (300 mg / twice / day)	Reduces blood pressure (by relaxing arterial smooth muscles); controls heart arrhythmia; increases survival rate of heart attack victims. Take with a meal Best oral Mg supplements are minerally chelated: magnesium-(glycinate, lysinate, orotate, succinate, taurinate, alpha-ketogluconate or arginate) or use magnesum citrate. Chelated -aspartate form is not recommended because it contains aspartate – a brain excitotoxin. Better absorption of daily dosage when taken in two separated doses Magnesium – Missing Miracle Mineral However, the best way to quickly increase magnesium levels is transdermally: Transdermal Magnesium chloride
Calcium ~300 mg /day (if consuming dairy) ~300mg 2x / day (if no dairy)	Best calcium sources: Microcrystalline Calcium hydroxyapatite (low heat processed from organic animals), calcium from egg-shells, or Calcium Citrate. Take with a meal. 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 honey in 8 oz cold or heated water. Add juice to taste. Drink 2 – 3 times daily. Aids in digestion taken half an hour before meals / Prevents insomnia taken before bed. Alleviates acid reflux. Many other benefits. Apple Cider Vinegar (ACV)