Chart of Recommended DAILY Supplements/Nutrients (adults) |
HYDRATION
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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"
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ANTIOXIDANTS
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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
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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 MineralHowever, 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)
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