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
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Vitamin K2
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Magnesium
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Iodine
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Vitamin C
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Vitamin B-5 (pantothenic acid or pantethine)
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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)
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B2 (riboflavin)
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B6
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Biotin
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B12
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Zinc
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Boron
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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
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Inositol plus Choline
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Iron (optional)
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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
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More Probiotics
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More Probiotics
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Chromium
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Lithium
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Silicon
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Copper (Only If Liver Is Not Eaten)
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Vitamin A (Only If Liver Is Not Eaten)
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Calcium (If No Mineral Water or Bone Stock)
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B-50 complex
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Molybdenum
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Taurine
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Vitamin E
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Therapeutic Supplements
These supplements are unnecessary for healthy people but may be helpful in various disease conditions.
N-acetylcysteine
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Glycine
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Creatine
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Melatonin
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Detoxification Aids
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Miscellaneous
These items may be helpful in implementing Perfect Health Diet and Lifestyle advice.
Pill boxes
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Pill cutter
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Dear Paul,
My girlfriend just got diagnosed with Hashimoto’s disease. Can you recommend a good book or a good strategy that addresses the topic?
Thank you,
Milton
Hi Milton, I looked through Paul’s posts as I too was diagnosed with Hashimoto’s in 2015. According to Paul, it is likely an infection caused by a virus. This was the case for me.
Vitamin C was instrumental in getting my thyroid working again. Check out Paul’s supplement guide and food list.
Hello Dr.Jaminet.
I’m brazilian, and amused by nutritional science, but I have a good idea of the principles that should guide a healthy alimentation, therefore I have not, yet, bought your book.
One point on I have more doubts than certainties is the one concerning supplementation, and its worthness.
I do use whey powder and creatine because of my athletic activities, but besides of them I have the doubt if I should, or not, use other vitamins, probiotics, minerals and nootropics for brain performance.
I present you 2 doubts:
a) is there a plan for a new edition of your book? the most recent one is from 2013, if I am not mistaken. Considering the costs of shipment, I don´t think its worthy to buy it now if there is going to be a new edition soon. By the way, I don´t like reading through Kindle. In such a new edition, would there be some athlete-oriented chapter?
b) This specific topic of supplements, in your website, will have an update soon? I saw you mentioned it would in some comments above, and before I go out and buy some supplements, I would like to be more sure on which of them are really essential, mainly for a good energy availability for daily activities.
Do you reccomend, besides of that, a specific test to measure mineral or vitamine deficiencies?
With sincere regards,
Micael Leão Michaelsen.
Hi Micael,
There won’t be a new edition soon. We are busy with our cancer therapy company, Angiex (www.angiex.com).
I’ve been very busy, I do want to update the web site generally and the supplements page specifically. The most important supplements are magnesium, vitamin D in the winter if you are far from the equator, and vitamin K2. There are other common deficiencies like vitamin A (if you don’t eat liver), iodine (if you don’t frequently eat seafood), vitamin C, etc.
Generally, we lack good tests for nutrient status. I think that is an area that needs further research.
Best, Paul
I believe there used to be a page with all recommended supplement brands, but I can’t find it.
Can anyone help?
This page lists supplement recommendations with links to products at Amazon. But, if you have ad blocking turned on in your internet browser, you won’t see the links.
Other than that, i don’t know about any such page on this blog.
Paul in 2013 said that he has no way of evaluating the quality of vitamin brands: http://perfecthealthdiet.com/2013/03/ask-me-anything-at-reddit-tuesday-noon/#comment-135708
You are right, I can see the link to amazon now. thanks Nick
A while back my daughter was getting rashes and had some allergy tests. It came back that she is allergic to lanolin and fragrance. Is it safe to take vitamin d3 if you are allergic to lanolin? Also she did avoid fragrance for a while and uses it now and is fine. I realized that the target brand benzoyl peroxide that she was using for pimples was the cause of the rash.
Hi Angela,
Yes, vitamin D3 is the bioidentical human compound and will be safe regardless of her allergies.
Best, Paul