Supplements

This page lists our supplement recommendations with links to products at Amazon. By purchasing via links on this page, you support the blog at no cost to yourself. Thank you for supporting our work!

Supplemental Foods

We recommend eating these “supplemental foods” on a regular schedule:

  • 3 egg yolks daily, 5 yolks daily for women who are pregnant or planning to become pregnant (for choline, folate, vitamin A)
  • A bowl of soup made from bone, joint, tendon, foot, or hoof stock, 3 days per week (for calcium, phosphorus, and collagen)
  • Fermented vegetables such as kimchi, sauerkraut, or fermented mixed vegetables (for nucleotides, probiotic bacteria, and vitamins K2 and B12), and other vegetables such as tomato, avocado, potato, sweet potato, banana, green leafy vegetables, and seaweeds such as dulse, daily (for potassium)
  • ¼ lb beef or lamb liver, weekly (copper, vitamin A, folate, choline). If you like, substitute ¼ lb chicken, duck, or goose liver weekly plus 30 g 85% dark chocolate daily
  • fish, shellfish, eggs, and kidneys, weekly (for selenium)

Daily Supplements

These are supplements we recommend be taken daily:

  • Sunshine and vitamin D3 as needed to achieve serum 25OHD of 40 ng/ml.
  • Vitamin K2 100 mcg or more
  • Magnesium 200 mg
  • Iodine 225 mcg
  • Vitamin C 1 g
  • Pantothenic acid (vitamin B-5) 500 mg
Vitamin D3
  • Seek total dose from sun, food, and supplements of 4,000 IU/day
  • Adjust to 25OHD level of 40 ng/ml (whites/Asians), 30 ng/ml (blacks)
Vitamin K2
  • Recommended dose: 100 mcg MK-7
  • Pharmacological, possibly therapeutic doses: 1000 mcg to 5 mg MK-4
Magnesium
  • Use chelate (e.g. glycinate) or citrate
  • Daily dose 200 mg
Iodine
  • Recommended dose 225 mcg/day (one tablet)
  • Nori sheets have about 50 mcg each; 2-4 per day replaces supplements
  • Supplementation is to prevent lengthy iodine droughts
Vitamin C
  • Low dose: 500 mg – 1 g per day
  • Under stress or viral infections, more may be needed
  • Powder is least expensive way to get large doses
Vitamin B-5 (pantothenic acid or pantethine)
  • 500 mg per day; we suggest daily due to its extreme safety
  • Acne/skin blemishes or low energy/endurance are symptoms of deficiency

Weekly Supplements

These are supplements we recommend be taken once a week:

  • B vitamins:
    • 50 to 100 mg each of B1, B2, and B6
    • 5 mg biotin
    • 500 mcg B12
  • Zinc 50 to 100 mg
  • Boron 3 mg
B1 (thiamin)
  • 50-100 mg weekly
B2 (riboflavin)
  • 100 mg per week
B6
  • For those who don’t take a B-50 complex
  • We recommend 50 mg to 100 mg per week
Biotin
  • We recommend 5 mg once per week
B12
  • We recommend 500 mcg to 1 mg once per week
  • Sublingual methylcobalamin is preferred
Zinc
  • We recommend about 50 mg per week
  • Be sure to follow our copper recommendations as copper-zinc balance is crucial
Boron
  • The 3 mg dose can be taken one to three times per week

Prenatal Supplements

The most important prenatal supplements are:

  • Extra duck, goose, or pastured chicken liver.
  • Extra egg yolks.

The following supplements may also be helpful during pregnancy or in the months leading up to conception. Note: We do not recommend prenatal multivitamins.

Choline
  • Not necessary if you eat enough egg yolks and liver
  • But extremely important during pregnancy, and safe
Inositol plus Choline
  • Not necessary if you eat enough egg yolks and liver
  • If supplementing choline, good to mix in some inositol
Iron (optional)
  • About 30% of pregnant women develop iron deficiency anemia
  • Don’t guess, test; blood tests will indicate if you need iron supplements

Optional Supplements


These supplements may be helpful for a significant fraction of the population. Experiment to see if they help you:

  • Probiotics
  • Chromium, 200-400 mcg per week (not necessary if you cook in stainless steel pots) and (optional) vanadium, 25 mcg per week
  • Lithium 5 to 10 mg per week
  • Silicon 5 mg to 25 mg daily
  • FOR PEOPLE WHO DO NOT EAT LIVER: Copper 2 mg per day
  • FOR PEOPLE WHO DO NOT EAT LIVER: Vitamin A from cod liver oil, 50,000 IU/week
  • FOR PEOPLE WHO DO NOT EAT MAKE BONE STOCK OR DRINK MINERAL WATER: Calcium up to 400 mg/day
  • B-50 complex (as a substitute for individual B supplements if you prefer fewer pills
  • Molybdenum 150 mcg per week
  • Taurine 500 mg to 5000 mg per week (higher doses may be therapeutic for small intestinal or systemic infections)
  • Selenium 0 or 200 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 = 200 mcg/wk)
Probiotics
  • Bifidobacterium spp can help with leanness and weight loss.
  • Lactobacillus spp can help with acid reflux, bloating, SIBO, prediabetes, high triglycerides
More Probiotics
  • Bifidobacterium spp can help with leanness and weight loss.
  • Lactobacillus spp can help with small intestinal issues
More Probiotics
  • VSL#3 is a good mix for inflammatory bowel diseases.
  • Prescript Assist includes soil-based organisms that are a little riskier and should be taken only occasionally, not continuously, for therapeutic reasons.
Chromium
  • If you don’t cook in stainless steel, we recommend 200 mcg chromium one to three times per week
  • Stainless steel pots may release 88 mcg chromium per day of use
  • Optional: vanadium 25 mcg one to two times per week
Lithium
  • Best is to take 1 mg per day; 5 mg once or twice per week is next best
  • Caution: too much lithium can exacerbate hypothyroidism and increase potassium excretion
Silicon
  • Up to 25 mg per day
  • Most people would benefit from more silicon
  • Seaweed is a good food source
Copper (Only If Liver Is Not Eaten)
  • Target of 2-3 mg/day can be met by eating 1/4 lb beef or lamb liver per week
  • Do not supplement copper if you eat liver
Vitamin A (Only If Liver Is Not Eaten)
  • Target of 50,000 IU/week with remaining A needs met from carotenoids (green leafy vegetables and orange plants like carrots)
  • Do not supplement vitamin A if you eat liver, unless for therapeutic reasons
Calcium (If No Mineral Water or Bone Stock)
  • PHD foods may fall short of calcium target by up to 400 mg/day
  • Standard PHD prescription is to make up the difference with bone stock and/or mineral water
  • These supplements also replace magnesium supplement; aim for 300-500 mg calcium and 150-250 mg magnesium per day
B-50 complex
  • An alternative to the other B vitamins for those who prefer to take fewer pills
  • Not recommended more than once per week due to folic acid and niacin content
Molybdenum
  • We recommend 150 mcg to 1 mg per week
Taurine
  • We recommend 500 to 1000 mg weekly for healthy persons
  • Supports production of bile salts
Vitamin E
  • Red palm oil is a good food source
  • If supplementing, take mixed tocopherols and tocotrienols

Therapeutic Supplements

These supplements are unnecessary for healthy people but may be helpful in various disease conditions.

N-acetylcysteine
  • Precursor to glutathione
  • Recommended dose is 500 mg
  • Can take more in cases of severe chronic infection
Glycine
  • Supports collagen production, bile conjugation, and glutathione production
  • Desirable if you don’t eat daily extracellular matrix (bones, joints, tendons, skin, hooves)
  • Up to 2 teaspoons (10 g) per day
Creatine
  • Supports muscle growth and preservation; especially valuable for the elderly
  • Up to 1 teaspoon (5 g) per day
Melatonin
  • An important sleep hormone, deficient in many brain diseases, has antimicrobial activity
  • Take 1 mg sublingually just before bedtime
  • For larger doses, combine 5 mg time-release with 1 mg sublingual
Detoxification Aids
  • These can help bind toxins and excrete them in feces, preventing them from being re-absorbed in the colon
  • Likely to be helpful for most people suffering from chronic infection or environmental mold.

Miscellaneous


These items may be helpful in implementing Perfect Health Diet and Lifestyle advice.

Pill boxes
  • Set out pills once per week, aids remembering to take them
Pill cutter
  • For cutting tablets to reduce the dose

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Leave a comment ?

4,089 Comments.

  1. What supplements do you recommend for children? Especially in high northern latitude with poor sun.

    • Vitamin D in the winter, K2, zinc, iodine, potentially calcium and magnesium depending on diet.

      • Hey Paul!
        Do you have specific recommendations based on bodyweight for children?
        I heared of 1000IU/10kg BW for Vitamin D3.
        How much K2, magnesium, zinc, iodine, vitamin c would you recommend?
        Also have you ever heared of OPC?

  2. Hello Paul,
    I’m 46 years old female with thyroid removed 20 years ago. There is only 1/8 left. Should I supplement with iodine and how much?
    I’m taking all the co supplements: Mg, Zn, Krill oil, vit A, vitamin C, b-complex once a week + 1000mcg b-12, kelp/potassium iodine 110mcg, following non-gluten diet, don’t smoke.
    Thank you Paul! You are great!

  3. Philip Madison

    Dear Paul,
    When taking larger dosages of iodine for gut infections (5-10mg/day) isn’t there the danger to completely sterilize our gut flora and kill even our heritage strains which cannot be recovered?
    Also what are your general recommendations for gut infections other than Iodine?
    Thanks.

    • Hi Philip,

      We don’t recommend large doses of iodine, rather 225 mcg/day. For gut infections the primary nutrient keys are vitamins A and D, vitamin C, vinegar, egg yolks, extracellular matrix or glycine, taurine. Intermittent fasting and circadian rhythm entrainment are also important.

      Best, Paul

  4. I’m curious why the liver recommendations are beef/lamb liver OR chicken/duck/goose liver plus dark chocolate.

    What is missing in the bird liver that needs dark chocolate to be included.

    And also why bird liver only included in the pre-natal recommendation?
    Thanks

    • Hi Josh,

      Ruminant livers are rich in copper, bird livers are not. Chocolate compensates for that. Pre-natal moms can eat beef or lamb liver, but they have to stop at 1/4 lb per week to avoid a copper excess, whereas they can eat up to 1/2 lb per week of bird livers. Pre-natal moms need some extra zinc and vitamin A, and excessive copper intake could compete for zinc.

      Best, Paul

  5. Hi Paul

    Would you recommend taking magnesium taurate and magnesium glycinate as a good way of getting magnesium, taurine and glycine? In these supplements I don’t think the amount of the amino acid component is stated – only the amount of magnesium.

    I know you’d say ideally glycine should be taken in the form of bone broth but I wondered if Mg glycinate would be good enough for those who don’t make as much bone broth as they’d like to due to time and energy!

    Thanks
    Harry

    • Hi Harry,

      Mg glycinate provides about 6x more glycine than Mg by weight, while Mg taurate provides about 10x as much taurine as magnesium.

      However, you need perhaps 25x as much supplemental glycine as supplemental magnesium, but only perhaps 2x as much supplemental taurine as supplemental magnesium.

      So taking 200 milligrams of magnesium as Mg taurate once or twice a week should take care of taurine too (although it’s probably more expensive than taking Mg citrate plus pure taurine).

      But there’s no way to get close to enough glycine from Mg glycinate without overdosing on Mg — if you don’t want to drink more bone broth, I’d try taking pure glycine powder for that.

      Best,
      -Eric

  6. I just read the book, I’m very surprise we should take that many pills :O

    John

    • Hi Jonathan,

      You can do a food-only version – Eric has been doing that. The supplement recommendations are based on a balance of risk vs reward and are focused on specific nutrients that are very safe in high doses, for which deficiency is very harmful, and in which deficiencies are common for reasons (many described in the book), such as water purification which removes soluble elements, lack of sunshine from indoor living which depletes vitamin D, lack of consumption of organ meats, cooking of food which reduces vitamin C content, and lack of time to eat vegetables. They are relevant to the average person who wants to implement the diet in the most convenient possible way.

      Best, Paul

    • Hi Johnathan,

      If you want to try a food-only version of PHD, here are a couple suggestions:

      (1) If you can get a nutrient from animal foods, make sure to do so — you don’t have to worry about toxicity from animal foods, so you want as much wiggle room as possible when it comes to plant foods.

      For example, animal foods in a typical week for me might be:
      – 3/4 pound salmon
      – 1/2 pound bird liver
      – 1/4 pound other organ meat such as kidney
      – 1 pound oysters (of the Pacific variety, which have about half as much zinc as Atlantic oysters — meaning you can eat more of them, thereby obtaining more of other nutrients)
      – 1 pound other bivalve shellfish
      – 12 duck egg yolks (equivalent to 20 chicken egg yolks by weight and micronutrient content, but lower in polyunsaturated fat — thus giving you more wiggle room when selecting plant foods)
      – 15 cups of bone broth (for extracellular matrix); you could also substitute some tendon if you like (1 cup bone broth = 1.5 oz tendon).

      Extra liver and other organ meats takes care of B2; all the shellfish takes care of B12 and taurine; extra liver (together with a normal amount of egg yolks) takes care of biotin; oysters take care of zinc.

      (2) Do not eat any ruminant liver — eat bird livers instead. And only eat small amounts of chocolate. Otherwise you will overdose on copper before you optimize everything else!

      (3) Steam food or make soups, which don’t require cooking oil. Replace the cooking oil with fatty plants like avocados (5 per week replaces the boron supplement), macadamia nuts (contributes to replacing the vitamin B1 supplement), or coconut milk — but not too much chocolate (see (2)).

      (4) For safe starches, focus on potatoes, sweet potatoes, and taro, which are more nutritious than white rice or plantains. This will take care of the B6 supplement (and help with a number of the others).

      (5) For sweet plants, select options that provide lots of vitamin C per gram of fructose — guava and bell pepper have the most; strawberries, oranges, papaya, kiwi, starfruit, and cranberries, are also decent sources.

      (6) Eat seaweed for iodine (4 sheets of nori replaces supplements); eat plenty of dark leafy greens like spinach both for B1 (along with macadamia nuts), and for magnesium.

      (7) Eat lots of low-calorie vegetables, and prefer those that are rich in vitamin C and pantothenic acid (the hardest nutrients to optimize from food alone). Examples include most varieties of mushrooms, endive, cauliflower, broccoli, brussels sprouts, bitter melon, acorn squash, butternut squash, cucumber, celery, radish, watercress, mustard greens, bok choy, chard, and arugula.

      You’ll still have to supplement vitamin D. It should be possible to get K2 from food too, but I haven’t experimented with that yet.

      Best,
      -Eric

      • Eric, this is so helpful – thx! I’m supplementing right now, as I learn to work in more home cooking. Some day hope to get all my nutrients from food. This is a great roadmap.

  7. Thanks Eric

    OK I think I’ll stick to my magnesium glycinate for magnesium and take taurine separately. May consider higher doses of glycine separately.

    On the other hand, I’m trying to stay in ketosis for neurological symptoms and I believe Paul’s mentioned glycine may inhibit ketosis as it’s an exclusively glycolytic amino acid…

  8. Is there a big difference between all the vitamin choices like D3 one is 13 the other 30$

    • Hi Jonathan,

      The price difference is partly due to a quantity difference, one has 200 softgels and the other has 360 and a better oil. But, we don’t endorse any brand in particular, these just seemed to be good choices at the time we made the selection.

      Best, Paul

  9. Hi Paul, what do you think about the health headline news yesterday from the American Heart Association about Coconut oil being bad? P.S., thanks very much for responding to people on your website.

  10. Hi Paul, is it conceivable to create PHD for vegans, inclusive supplements?

    • Not really. We need some animal sourced nutrients for best health, so we would have to rename the diet. You can come pretty close however on a vegetarian diet that includes eggs and dairy. A pescetarian diet with eggs, dairy, and seafood would be just fine.

      Best, Paul

  11. Hi Paul,

    If you could recommend just one daily multivitamin, which would it be? I’m having trouble cross-referencing your recommendations against the available options. I’m trying to simplify and get my wife to take her vitamins. Wondering if you have any opinions.

    Thank you!
    Ryan

    • They don’t recommend any daily multivitamin. I’m in the same boat though – I really like being able to take a prenatal and I’m struggling to figure out a way to do this that’s not me taking 20+ pills a day (which unfortunately looks like what I’m going to have to do).

  12. Mr. Jaminet, thank you so much for this wonderful information. Greatly appreciated! My question is, can a daily kelp tablet replace the iodine recommendation above? Or possibly daily consumption of canned sardines? Thank you again.

  13. Hi Paul, long time no comment (from me);

    Should i count intranasally administered Iodine the same, dose for dose, as orally taken Iodine ? what do you think ?

    I read somewhere that sublingual usage of iodine is a valid way to get Iodine, ie. “placing drops directly under the tongue”.
    So i was thinking intranasal administration would work along the same lines.

    background: i started using a weak iodine solution (potassium iodide) via an intranasal spray in an attempt to resolve my chronic rhinosinusitis. It seems to helping, so i’m sticking with it.

    Thanks for all your help. 🙂

  14. Hi Paul,

    What do you think of Todd Becker’s case against nutritional supplements?

    http://gettingstronger.org/2013/08/the-case-against-nutritional-supplements/

    He warns against Vitamin C, D, and other supplements with very valid data and explanations. Very similar to Nassim Taleb’s, author of Antifragile, thoughts on not introducing anything post-natural to our diets

  15. Hi Paul I have followed your stuff for a good few years now and think you are the most switched on by far!

    I recently quit synthetic vitamin D (live in darkest Scotland) due to concerns that in its artificial form it could be doing more harm than good (as it is in effect a hormone).

    Would be very interested in your thoughts. Ain’t a lot of sunlight in Scotland and I am not sure that a sunbed is the right way to go!

  16. Hi Paul
    How often to supplement with Choline, Inositol and vitamin E, is once a week enough?

  17. In the past three years I have had 4 episodes of reacting to benzoic acid and sodium benzoate when either of these has been included in personal care products. I won’t drag through the long story of how I figured out what the offending substance was, but end result was that when I eliminated the product containing one of these, and waited 3 or 4 days the severe (truly severe) eye irritation subsided and disappeared. A few weeks ago I found myself in this terrible situation again and it was worse than any of the previous episodes, as the symptoms continued for days, becoming worse if I ate anything with benzoates. Bone broth was the only food that helped, but relief was only temporary. I read that benzoic acid is detoxed in the liver when combined with glycine; so, I have been taking lots of glycine powder daily and I am finally feeling hope that I’ll be back to normal. In the above recommendations you (Paul) suggest taking as much as 10 grams, so that’s what I’ve been doing yesterday and today, and I’m so much better.

    I’m guessing that my system has become saturated with benzoates and that it will take considerable time to get rid of it. I am also homozygous for MTHFR 1298, which, according to my 23 and me, means I will not effectively detox a whole host of medications. Good thing I don’t take any.

    Paul, do you know anything about what I’ve been going through?

    Thanks!! ❓ ❓

  18. It seems bone stock is actually not very high in calcium. I noticed the nutrition fact labels on the high quality products showed 0%-4% of the daily intake per serving. So I looked it up and sure enough, bone stock is not high in calcium. Is this a flaw in the perfect health diet plan? (which I have been following for years and is the best nutrition book out there in my opinion)

    • Hi Etienne

      Needs for dietary calcium are not very high, so the moderate amount in bone broth is enough along with that received from other sources.

    • Hi Etienne,

      The calcium content of bone stock may depend strongly on method of preparation. Calcium is 11% of the mass of bone, and it releases in the form of calcium phosphate which is 20% of bone mass. When we prepare bone stock at home, our bones lose 50% of their mass to the stock. It defies logic that the amount of none of that mass is calcium.

      That said, most people will find it easier to optimize their calcium intake by drinking mineral water. And mineral water probably more closely resembles the “Paleolithic” method of obtaining calcium.

      Best, Paul

      • Thank you for your response. I’ll weigh my bones next time I make a batch.

        Upon further reading, it seems the gritty stuff at the bottom of the stock pot is very high in calcium. I presume it gets filtered out in the commercial products.

        I remembered the cricket player hypercalcemia incident mentioned in the book. The NCBI article (“toxic” beef bone soup) concludes it was due to high vitamin D intake from fatty marrow.

      • Hi Paul,

        Are you saying broth contains calcium in the form of calcium phosphate?

        The solubility in water of calcium phosphate is only 20 mg / L (from https://en.wikipedia.org/wiki/Solubility_table).

        Best,
        -Eric

        • …But maybe if you add vinegar or another acid, the broth will contain monocalcium phosphate (PO_4^{-3} + 2 H^+ –> H_2PO_4^-)?

          The solubility of Ca(H_2PO_4)_2 in water is three orders of magnitude greater than the solubility of Ca_3(PO_4)_2.

        • Hi Paul,

          Here are some more details:

          It turns out that the leaching of calcium from hydroxyapatite (Ca_5(PO4)_3(OH)) —
          the main mineral of bone — in water is complicated, and depends on pH and the amount of solid present. That’s because the calcium isn’t just coming from the dissolution of calcium phosphate; the composition of the solid is also changing as phosphate ions get replaced by hydrogen phosphate ions. For example, calcium can leach from hydroxyapatite in a process like this:

          2 H^+ (aq) + 4 Ca_5(PO4)_3(OH) (s) –> Ca^{+2} (aq) + Ca_19(HPO4)_2(PO4)_10(OH)_4 (s)

          which releases calcium but no phosphate groups.

          See for example discussion here:

          http://pubs.acs.org/doi/abs/10.1021/cg801118v

          When making bone stock, there is a substantial excess of solid. So I think we want solubility “as measured by the excess solid method” as discussed in the above article. There is substantial disagreement from different measurements, but the order of magnitude for equilibrium calcium molarity with sufficient excess solid hydroxyapatite seems to be (just from eyeballing figure 1) about 10^{-pH/2}.

          That means that — if our bone was a block of pure hydroxyapatite — we would expect our stock (after reaching equilibrium) to have order of 10 mg / L of calcium at pH 7; order of 100 mg / L of calcium at pH 5; order of 1000 mg / L of calcium at pH 3. But we might not expect a correspondingly large amount of phosphorus.

          Best,
          -Eric

  19. Julia Swanowski

    Hello Paul,
    If I take my daily 225mcg dose of Iodine together with my probiotics, is the Iodine going to kill the probiotics? Should I take them separately?

    Thanks,
    Julia

  20. Hello Jaminets! What do you recommend for those who need to workout? Pre-workout, Post-workout supplements or tablets? Or are there shakes I could make? Looking for daily nutritional items with a lot of protein.
    I love the book but would love some info on this!

    Much love,
    Tom

  21. Hi Paul and thank you in advance for answering my question. I’m 61 years old and quit smoking 30 years ago. I smoked for about 16 years before I quit. I’ve probably been deficient in vitamin A for a long time because I didn’t eat many foods high in vitamin A. I purchased a high quality Cod Liver Oil to start taking and I’ll include Vitamin K2, but how much? And should I DD more Vitamin D3 although the oil contains D. Do you have any other recommendations to add?

  22. Hello Paul,
    Should 200 mg of Magnesium be equal for both sexes?
    Should all men consider taking more magnesium, for example 500 mg instead of 200 mg?
    I’ve found I’m Calcium deficient. Will too much Magnesium displace calcium?
    Thanks Paul!

  23. Hello Paul,

    I’m a 135-pound 37-year-old Asian male applying what I’ve read in the Perfect Health Diet into my own diet. I was wondering if you have any supplement recommendations for Post-Finasteride Syndrome?

    Thank you!

  24. Hi Paul

    I’ve found a Vitamin K2 (MK7) supplement on Amazon UK which seems extremely good value compared to the Jarrow one I’ve been buying.

    https://www.amazon.co.uk/s/ref=nb_sb_noss?url=search-alias%3Daps&field-keywords=mk7+nu+u

    Do you think it looks reliable? The ingredients list is small and it claims to be a highly absorbent form so sounds good quality but I’m wondering how they manage to offer 365 tablets of 200mcg for only £15…

    Do you think it would be ok to take one of these every two days to meet your recommended dosage?

    Thanks
    Harry

  25. Hi Paul,

    In Europe acetylcysteine is also available under brand name ACC by Novartis.

    Is this the same form as N-acetylcysteine?

    Thanks!

  26. Hi! I’m new to the PHD but have a background in teaching evidence based medicine so I felt like this book was written for me! I am not a fan of taking a ton of pills so I’ve been trying to figure out how much supplementation I’ll actually need to do. I’ve been taking Optimum Nutrition Women’s Multivitamin (https://www.amazon.com/gp/product/B000GIQRW6/ref=oh_aui_detailpage_o06_s00?ie=UTF8&th=1) It does seem to hit some of the recommendations from the book though not all of them. However there are a lot of other things in the vitamin, so I was wondering if I could get your opinion on whether I should keep taking it or just use individual supplements. For reference, I’m a 34 year old woman, overweight, sedentary job, but I have begun learning Krav Maga and training for it at home.

    Thanks! This is the best health book I’ve ever read!

  27. Karl Wasserbrandt

    Hello Paul,
    What do you think about Magnesium Oil (magnesium chloride)?

    Is it true that it’s better for people with gut infections who have questionable intestinal absorption?

    Best,
    Karl

  28. Dear Paul,
    Can you please share how to use vinegar for gut infections?

    Thanks,
    Chelsea

    • Mix it with food and with water. The idea is partly to acidify the small intestine, making it a less hospitable environment for bacteria; and partly to provide acetate for production of acetylcholine (which supports gut motility) and acetyl-CoA (which supports energy production and immunity).

      Best, Paul

  29. Lorrie Anderson

    I’ve diagnosed myself with candida, leaky gut. I have Hashimoto’s Thyroiditis and fibromyalgia.The Keto diet was recommended to me, but I’m struggling with it. I had my gallbladder removed 3 years ago, so I had a bad feeling about how all the fats were going to wreak havoc on my body. I understand – now – the function of the gallbladder and the vital role it plays in food digestion. Two helpful things I discovered that are helping are, Betaine HCL and ox bile. However, I’m not eating the amount of fat that they recommend. I don’t want to lose weight, I want to maintain my weight and be healthy. I did discover that my carb intake was very high, even though it included no sugar. I was eating way too many carbs which included fruits – a banana and 4 dates that I added into my daily Garden Of Life raw protein smoothies, a half of an apple with almond butter for lunch, salad – with grated carrots and red bell pepper, plus a meat and either a small red potato, baked potatoe or white rice for dinner, and popcorn at night. I would appreciate any help you can give me. Thank you so much!

  30. Dear Paul,
    As of one week or so, I’ve been having serious sleep issues. I fall asleep easily, but I wake up 2-3 hours later and that’s all the sleep I can get in one night. I am already doing circadian rhythm entraining, I am avoiding caffeine, I tried melatonin in all kinds of dosages, I tried valerian root, but nothing seems to work. It’s not anxiety or stress related, as I don’t have a stressful life at all.
    The only notable thing that I can say is that I currently battling a gut infection which might be causing me some deficiencies. I am also supplementing magnesium but it’s not helping either. It seems progressive as well, each consecutive night I am getting less and less sleep. Again the problem is not falling asleep, but staying asleep.

    What could be causing this? Please help.

    Thanks,
    Stan

    • Hi Stan,

      I think as you guessed it is likely the gut infection. The peak immune response against bacteria is at 3 am or so, and inflammation makes you awake. So if you have anything going on in the gut which causes microbial cell wall components like lipopolysaccharide to enter the body at night, you will awaken around 2-3 am.

      You can try moving food intake earlier in the day, e.g. finish eating at 2 pm so that there is nothing in the digestive tract, then focus on remodeling gut flora. Vitamin A, vitamin D, vitamin C, glycine, taurine, N-acetylcysteine are good immune supports.

      Best, Paul

  31. Hi, Hello,
    Anyone here dealing with MTHFR (supplements) on the PHD program? seems like the recommendation generally is to up Folate and B12. I don’t think Paul is a fan of supplementing high levels of B vits so I wondered how this advice might fair with a PHD bias. Personally I am A1298C so not a biggie but a concern. I always fall back to Paul’s advice as it is always moderate but I am believer in tailoring and on this issue I am unsure.

    • Hi Lorenzo,

      I’m fine with extra B6 and B12, but recommend extra choline rather than extra folate. Eat green leafy vegetables and egg yolks.

      Best, Paul

      • Interesting Paul, thanks for taking the time to reply.

        Chris Masterjohn got me thinking recently about my MTHFR issue again and he really said to increase Choline too.

        I see a lot of online advisors handing out big lists of supplements around MTHFR and really even if you have this SNP I don’t think you can assume that you do indeed have a big methylation issues.

        Paul, as always you are a breath of sanity…

  32. Hello Paul,
    Considering how crucial potassium is for health and how hard it is to obtain 100% RDA from food, isn’t it prudent to supplement some form of potassium?

    Thanks,
    Jim

  33. Good morning Paul,

    I see BCAA’s has been removed from the supplements list. Do you no longer recommend it and if not why please? I’ve been taking 5 grams daily and am wondering if I should discontinue it and just take glycine, creatine and collagen peptides?

    Thank you so much.

    PS: I agree with Lorenzo! I get lost at times listening to others recommending quacky cleanses and tons of possibly harmful, ineffective supplements, but so grateful for Paul and for his sensible, solid knowledge and advice and for getting me back on track.

  34. Hi Paul

    I’ve been having a big issue with abdominal bloating for the last three months, though I’ve always been prone to it, but it used to get worse progressively throughout the day. Now it is bloated the whole time. I have tried total fasting for two days, only eating fruit and veg. I am otherwise fit and healthy. Eat well and barely eat grains. I have done hardcore SCD diet for a few months a few years ago to try and clear it and actually it did get better but it took a few months. I take supplements and probiotics and digestive enzymes sometimes. I am not constipated and don’t feel discomfort, just belly blown up like I’m six months pregnant. I have read everything I can on the topic but nothing seems to work. What confuses me is that you’d think after two days of not eating anything it would go down. So maybe it’s not food related. I have noticed that I have hard knots to the left of my belly button when I dig my fingers right in and I can feel a heartbeat. stuck energy? Don’t laugh.

  35. Hi paul.are the recommendations you make for vitamins and minerals safe to take for a lady who is 80 with blood pressure,type 2 diabetes ,high cholestrol,and anti-psychotic and asthma.she takes medicines as recommended.cheers.andy

  36. Hi, what would you recommend for a highly polycystic liver and kidneys? Liver is now threated with somatuline-injections, in a pre-transplantation program on the medium-long term. Kidneys are good for now.
    I combined before: NAC, taurine, zinc, glutathione.
    Thanks a lot. (I am 34 and female)

  37. Paul, can you advise on diet related ways to reduce melasma? I’m trying to get rid of mine by eating better, avoiding sun on my face (zinc oxide sunscreens, hats), and reducing hormonal disruptors that I know of.

    Thanks.

  38. Hello Paul, I bought yesterday probiotics Prescript Assist Caps. But reading your note regarding this probiotics, i would ask you more explanations if possible.
    “Prescript Assist includes soil-based organisms that are a little riskier and should be taken only occasionally, not continuously, for therapeutic reasons.”

    • Hi Danielle,

      Bacillus subtilis can cause a transient infection and/or inflammation. It is good at killing pathogens but also at killing healthy microbes and at exciting an immune response. If you have an infection in the gut, it may help you clear it by adding another factor killing the pathogens; but it is more likely to harm than help a healthy person. So I consider it a therapeutic intervention like a pharmaceutical drug, and one that you should self-monitor for side effects.

      Best, Paul

      • Hello Paul,
        From what I can find B. subtilis can actually increase Bifidobacterium:
        “Ingestion of significant quantities of B. subtilis is thought to restore the normal microbial flora following extensive antibiotic use or illness”

        https://www.ncbi.nlm.nih.gov/pmc/articles/PMC99781/

        Can you please post the studies regarding B. Subtilis killing good bugs?

        Thanks.

  39. Hi Paul
    My husband and I just started your diet and the supplements you have recommended. We have a 5 yr old also,curious if he should be on the same supplements maybe at half strength ? Appreciate your time.

  40. Is there any information/recommendations on what times of day to take these various supplements? Which should be taken with food vs without (and/or are okay to take during fasting period)? I wasn’t finding that info here or in the book.

    • For some we have recommendations, e.g. taking lithium early is discussed in the book. Generally with the first meal / about midday is best. Some like magnesium or glycine may improve sleep if taken in the evening. For most there is limited data but the general principle — nutrition/food in the daytime — should apply.

      Best, Paul

  41. Hi Paul,

    Have you decided against linking to recommended products? I’m not seeing them in Safari or Chrome.

    Thanks

  42. Great info! What supplements would you recommend if I don’t eat fish or liver?
    Thanks

  43. Hi Paul,

    You mentioned that you can get quite a bit of iodine from seaweed/veggies or seafood. Do you have any health concerns about radiation from Fukoshima affecting the quality of wild Alaskan Salmon?

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