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 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)