Choosing Vitamins & Supplements

Daily Supplements

Some recommendations inspired by research from Perfect Health Diet and my own findings:

  • Sunshine and vitamin D3 as needed to achieve serum 25OHD of 40 ng/ml. = 4,000 UI/day
  • Vitamin K2 100 mcg or more as MK-7
  • Magnesium 200 mg as Chelate or Citrate
  • Iodine 225 mcg as Seaweed or Seafood
  • Vitamin C 1g as Calcium Ascorbate
  • Omega-3 Fish Oil 1g – See purity reviews

Weekly Supplements

B Vitamins:

  • 100 mg each of B1, B2, and B6
  • 5 mg biotin
  • 500 mg to 5 g pantothenic acid
  • 500 mcg B12

Other Vitamins:

  • Zinc 50 mg
  • Chromium, 200-400 mcg and (optional) vanadium, 25-50 mcg
  • Boron 3 mg

Optional Supplements

“These supplements are not suitable for everyone but may be helpful for a significant fraction of the population. Experiment to see if they help you:”

  • Lithium 2.5 mg – a 5 mg tablet cut into halves
  • Silicon 5 mg to 25 mg
  • B-50 complex (as a substitute for individual B supplements if you prefer fewer pills
  • Molybdenum 150 mcg
  • Taurine 500 mg
  • Selenium 200 or 400 mcg per week depending on selenium content of food (if food is produced in dry, flat areas = high selenium, no supplements; rainy, well-drained areas = 400 mcg/wk) and iodine intake (higher iodine = bias toward slightly more selenium)

Prenatal Supplements

The most important prenatal supplements are: Extra duck, goose, or pastured chicken liver.
Extra egg yolks.

B12 500 mcg daily or several times per week

Choline Not necessary if you eat enough egg yolks and liver
But extremely important during pregnancy, and safe
Iron (optional)

Iron About 30% of pregnant women develop iron deficiency anemia. Don’t guess, test; blood tests will indicate if you need iron supplements

Recovery Supplement Regime

If you are recovering from a major illness, try this regime. I used it to recover from a bad allergic reaction my joints had to the black box antibiotic “Cipro” successfuly:


  • Milk Thistle, artichoke extract, dandelion root (liver detox/bile stimulants)
  • 1/2 Multivitamin or B12 (if tested low)
  • Zinc 30mg (detox)
  • Acetyl L-Carnitine & Alpha Lipoic Acid, 650 mg (nerves)
  • MSM Glucosamine Chondroitin (joints)
  • Spray Magnesium Chloride (magnesium oil) on joints (joints)
  • Omega3 Fish Oil 600mg (400/200)
  • Vitamin D3 5000UI (Antioxidant, every other day)
  • Absorbable CoQ10 (Antioxidant)
  • Probiotics
  • NAC (Antioxidant)
  • Iron (only if tested low) + Vitamin C
  • Eggs (protein, amino acids)


  • Blueberries (antioxidant)
  • Almonds and Brazil Nuts (Magnesium, Vitamin E)
  • Kiwis, tomatoes, and other fruit
  • Beet Juice, Carrot Juice (Liver Detox)
  • Red Meat (Protein, Iron, Amino Acids)
  • Antioxidant Extracts (Grape seed)
  • Fiber (Oatmeal or Fiber Mix)


  • White Tea (antioxidant)
  • 250mg Magnesium Chelate or Liquid Magnesium Citrate or Magnesium Chloride (joints, detox)
  • Sub lingual B6 50mg (for magnesium absorption)
  • Omega3 Fish Oil 600mg
  • Chelated Boron 3mg
  • Iodine (thyroid stimulant if thyroid levels low)
  • Vitamin E 400UI + Selenium (every other day, Antioxidant)
  • Soy Lecithin (Liver/Kidney/Nerve protection)
  • Collagen Type 2 (joints)
  • SAMe (joints, mood)
  • Beta Glucan (immune)
  • Vitamin C (as Calcium Ascorbate) – Joints, Antioxidant
  • MSM Glucosamine Chondroitin (joints)


  • 12 hour bone stock with vinegar or Vietnamese Pho
  • Tons of water
  • Lots of Sleep


  • GSH
  • DGL (digestion)
  • Essential Enzymes (digestion)
  • Reverse Osmosis Water
  • Taurine, Glutamine (amino acids)


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