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
  • Use chelate (e.g. glycinate) or citrate
  • Daily dose 200 mg
  • 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
  • For those who don’t take a B-50 complex
  • We recommend 50 mg to 100 mg per week
  • We recommend 5 mg once per week
  • We recommend 500 mcg to 1 mg once per week
  • Sublingual methylcobalamin is preferred
  • We recommend about 50 mg per week
  • Be sure to follow our copper recommendations as copper-zinc balance is crucial
  • 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.

  • 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
  • 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)
  • 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.
  • 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
  • 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
  • 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
  • We recommend 150 mcg to 1 mg per week
  • 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.

  • Precursor to glutathione
  • Recommended dose is 500 mg
  • Can take more in cases of severe chronic infection
  • 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
  • Supports muscle growth and preservation; especially valuable for the elderly
  • Up to 1 teaspoon (5 g) per day
  • 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.


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 ?


  1. Hi Paul,

    What are your thoughts on white mucus like discharge wrapped around stool? I’ve had this for quite a while and I’ve been 99% PHD.


  2. I am trying to hunt down a 100 mcg Selenocysteine supplement or 100 mcg Se-Methyl L-Selenocysteine.
    Anyone found one.
    (I know LEF do a 200mcg Se-Methyl L-Selenocysteine).

    & i do not want one that includes selenite/selenate.

    i’m not sure if such a thing exists, but thought it worth an ask.

    i do realise i should be getting from beef/lamb liver, but a supp would be handy as well.


  3. Hi!

    Just finished your book and its fascinating! I’m now getting some carbs back on my menu and my mood is much better, thanks!

    Question about supplements:

    Are you really taking this long list of recommended supplements? It is so convincing that I should, but is it healthy to swallow so many pills over a long period of time? Are you guys really doing it?

    Just looking for some reassurance before I delve into this..


    • HI David, it’s David 😛

      I started Paleo last July and then brought in elements of PHD around October. I’ve just started in the last week making my own bone broth (what was I hesitating for, it’s easy and delicious!).

      I started supplementing vitamin D (3000 – 5000iu daily depending on sun exposure), 400 – 800mg magnesium, some brazil nuts daily for selenium and I was taking krill oil also. I was eating plenty of coco oil, red palm oil, cows liver most weeks and loads of veggies including almost daily avocado.

      In January I splashed out on all the recommended supplements and have the intention to take for a year. The main addition is iodine and vitamin C. How do I feel? Exactly the same… 🙁 Which isn’t to say I feel bad of course, but there’s been no transformation into some kind of super hero or anything :mrgreen:

      Will continue to take for a year, then review the situation (as it’s quite expensive, doesn’t feel very natural and well just boring to take all these pills), but I suspect that I was probably getting nearly everything through my food anyway (we eat pasture-fed, wild caught and organic almost exclusively).

      One thing I don’t take is vitamin B actually, but I drink quite a lot of artisanal beer, maybe that gives me all I need.

      The biggest thing missing in my lifestyle is adequate sleep, I’m getting better, now averaging 7 hours per night as opposed to 6, but I think I need 7.5 to hot the spot.


      • Thanks for the reply Dave 🙂

        I’m really hesitating about this. I totally agree with you and I think your words reflect my exact feelings too ! Hey I just ordered some bones and joints today to make my first bone broth as well!!

        I would buy into this supplemental theme more easily I guess if I had exact blood tests which would show results.

        Dunno, I’m hesitant to start swallowing all of these plastic just to find out in many years from now that it did more wrong than good.


  4. Do you think that vitamin K2 can be obtained only from food, like high vitamin butter oil, fermented products, and dairy from animals that are on green pasture right now,?
    Thanks a lot

  5. Vitamins & Supplements | Paper/Carrot/Calm - pingback on April 22, 2013 at 8:22 pm
  6. Read recently (Alternatives newsletter, Dr. David Williams, Sept 2012) that gelatin powder which contains glycine and proline (2 Tbsp daily) supports collagen / joints, prevents arthritis and promotes deep sleep. Does 3 x / week bone broth do the same thing? or would the gelatin in addition be good? Dr. Williams does the bone broths and gelatin. Thoughts / comments from anyone?

    • Unless you skim off the gelatin from the bone broth, yes – you would be getting the same thing. But, the gelatin bit can be hard for some to swallow. I make my own “gelatin” snacks with Knox Gelatin in a box – add water and use a tea (brewed tea) you like for the flavor. I’ve been using lemon.

  7. Anyone know of a non corn based dextrose powder? or at least one that is made from organic, nonGMO corn?

  8. Thought I had read in one of Paul’s (?) comments that conventional corn based dextrose had some drawbacks…..chemicals or GMO issues…..?

  9. What’s the difference between corn starch and dextrose??

  10. Paul:
    I had a physical recently with blood chemistry. My total cholesterol
    was 292; my LDL was 207; my HDL was 64; triglycerides were 103.
    Red Yeast Rice recommended to lower cholesterol.
    MD says to cut fat greatly and not to eat red meat, just fish and poultry. No animal products except non-fat dairy.
    Homocysteine was 10.3 and should be less than 9. Daily B Complex
    recommended for that. PHD isn’t low fat. Supplements differ from PHD program. What are your thoughts about these lab results and how to get them in a healthier range. Of course, i am concerned. Also, feel pulled in different directions as to what to do.. I do trust your science and recommendations. I could some cheerleading here. I don’t know if you would still recommend your plan with these lab results.

    • I’m curious, did you follow a PHD prior to getting this test?

    • Hi Linda,

      We’ve done a series of posts on this — type “High LDL on Paleo” into the Google search bar and you’ll see. Usually this indicates you are too low carb. Sometimes it indicates deficiencies of minerals like copper, iodine, selenium, zinc, magnesium. It can also indicate hypothyroidism. Adding carbs (1 pound white rice or white potato + 1 pound beets/carrots/fruits/berries + other vegetables), improving nutrient density of the diet (beef liver or chocolate for copper, oysters for zinc, PHD meats and fish for selenium, 225 mcg/day iodine supplements, 100-200 mg/day magnesium supplements), and getting any hypothyroidism treated will usually normalize cholesterol.

  11. My cholesterol (including oxidized LDL) were high to begin with and went considerably higher on the PH diet (even with a weight loss of 15 lb). I had not added liver (though I had been eating dark chocolate) or many eggs, maybe half dozen a month (food sensitivity). Am now eating the liver, and added Brazil nuts, choline, iodine & zinc supplements and will see if that makes a difference. My weight loss has plateaued so I will also be cutting down the amount of fat I eat as per the recommendations in your book. I have been on thyroid meds for years (compounded, bioidentical, synthetic, T4 & T3 prescribed ‘custom’) and on supplements for osteoporosis (which includes magnesium)for years.

  12. Craig Paterson

    Hi Paul,

    What are your thoughts on using food grade Diatomaceous Earth for a source of Silicon?

    From what I read, it also has great anti-parasitic effects too.

    Thanks. Craig

    • I too am curious to hear your response. A friend gave me some to try and it’s been good for the cleansing effect.

      • I know Natasha Campbell-McBride from the GAPS diet recommends Diatomaceous Earth for parasitic infections.

        I think people with gut problems such as leaky gut need to start off slow with it (1/2 teaspoon) and increase slowly.

        Would be interesting to get Paul’s thoughts on the matter.

  13. Nice post! I would add a broccoli to the list of supplemental foods. Many people hates the taste of broccoli but I found a trick to make it taste good. After I have put broccoli into a steaming bowl, I extract a juice from lemon and mix it with broccoli (green lime will be fine too).

  14. I know the proportions are probably different, but has anyone considered a mineral complex for the above recommendations? I was thinking about Multi Min Chelate by Metagenics.

  15. Hi Paul,
    I bought the PHD book a couple of months ago and have been on it (except supplements) since then. I have noticed a positive difference in my mood and energy levels, however I developed Seborrheic Dermatitis and facial flushing as a result. These changes did come along during a stressful couple of weeks but I’m wondering if you have any suggestions as to why a PHD would create a gut/face reaction….possibly fungal.

    I have Alopecia Areata and have been taking Maximol Solutions for almost 7 years now which I credit most of my hair regrowth to. Do you recommend this as a good mutli-mineral supp.

    Thank you Paul, your knowledge of nutrition is unparalleled.

  16. Melannie Allen

    I am just full of questions today. But I have been reading online that large doses of zinc have been shown to be successful for cystic acne which I struggle with. Successful doses have been done at 30 mg’s 2x daily then tapering to one time daily. I am curious if you think this is safe if copper is supplemented to keep the ration correct? I would like to try it but not at the risk of being unhealthy.


  17. Beth Florence

    I just bought your book and have been on the diet for 2 weeks (except I haven’t figured out how to get what I need for the bone broth yet). My husband asked me if this would help his tinnitus.

  18. Hi Paul,

    I normally take my fermented vegetables in the morning with a glass of water apart from my meals.

    However, I heard that fermented vegetables may help to improve digestion via enzymes and possibly stimulating bile flow IF accompanied with a meal.

    I have weened off Betaine HCL and now use bitters 30 minutes before a meal and it seems to be working well for stimulating digestion.

    1) Would you consider now that I begin moving away from bitters and towards fermented vegetables before a meal to stimulate digestion?

    2) If so, how long before a meal should I eat the fermented vegetables to maximize digestion via enzymes/bile production?

    3) Should I continue taking my fermented vegetables apart from food in the morning to maximize my probiotic intake?

  19. Hi Paul,

    I’ve been making a valiant struggle with consuming liver but haven’t succeeded so far. (I might be averaging 2oz/month)
    I found a source of freeze-dried liver (grass fed etc) in a capsule form. Six capsules are the equivalent of one ounce of liver.
    I think this is worth a try for me because I’ve been struggling with anemia(due to bloodloss/UC) for six months.
    Do you agree that this could be a decent substitution and if you do, would you think it’s better to take 3 capsules/day or concentrate the 4oz equivalent into one day?

    • Hi HM,

      The capsules are certainly better than not eating liver. But have you tried duck, goose, or pastured chicken liver? Those are rich in iron and milder in taste than beef or lamb liver.

      It doesn’t matter whether you take the capsules all at once or spread over the week.

      Best, Paul

      • Thanks for the response, Paul, and no, I haven’t been able to source those types of liver. The abattoir here is not set up get the livers from anything but beef. I will keep looking

        A request from anyone in Canada who knows of a retailer who can ship liver from pastured animals…I’d appreciate any leads.

  20. I love my healthy super foods and will eat most anything in the name of health – I love Spirulina, Maca, Wheatgrass etc. but my Acupuncturist has me making beef bone broth (grass-fed/finished, pastured beef bones). But I have to hold my nose every morning to get down a glass (8oz) of it. Everyone talks about how delicious it is, what am I doing wrong? Also, I can’t say it has been life-changing yet – am I having enough?

  21. I agree. I have to make my bone broth outside in a crock pot because it stinks up the house. Experiment. I like to add various things in a mini soup each morning like cilantro, mushrooms, avocado, lots of salt, other spices, bits of turkey sausage or bacon. Sometimes I poach an egg or two in there. Sometimes I add chicken broth to it or cut it with more water if it was a gelatinous batch. Make it into a mini soup, you don’t have to have it plain. My two year old daughter requests it in the mornings.

  22. I’ll try this again:
    I love my healthy super foods and will eat most anything in the name of health – I love Spirulina, Maca, Wheatgrass etc. but my Acupuncturist has me making beef bone broth (grass-fed/finished, pastured beef bones). But I have to hold my nose every morning to get down a glass (8oz) of it. Everyone talks about how delicious it is, what am I doing wrong? Also, I can’t say it has been life-changing yet – am I having enough?

    • Hi Merle,

      1/2 to 1 cup of broth with each meal is a nice amount. Of course, you can make a rice noodle soup or something like that with the broth – you’ll end up using a few cups for that soup I would say.

      When making soup with it you can flavor it with all kinds of things such as herbs and spices. Think asian soups – basil, coriander, chili, fish sauce, ginger, garlic, etc.

      Drinking it all by itself might not be the most flavorsome thing out there but not the worst either.


  23. Is goat cheese and milk safe?

  24. I am wondering, if supplements are medicine. Seems to me, these do not cure disease, just help you contain more power. I regularly visit Acupuncture Sydney for my backpain, I am wondering if I could try some supplement and continue acupuncture.

  25. what can you tell me of the use of chia seeds

  26. Are chia seeds to be avoided in the perfecthealth diet?

  27. Hi Paul. What do you think of ground flax on the PHD? I have read it has anti cancer benefits.

  28. Hi Paul. I have been trying the 8 hours of 24 eating for autophagy (I am on antiviral meds 3 gm / day – for spinal symptoms from shingles virus, cold sores). No benefit so far – can’t reduce the meds. I was also wondering – my hot flashes seem to be worse (more sweating) and more frequent in the evening (every 15 minutes instead of hourly the rest of the day – have had them for 10 years even on bioidentical transdermal HRT, BiEst, Progesterone, DHEA, testosterone). Could that have something to do with an increase in body temp from the PHD? I also take compounded T4 57 and T3 13mcg – my TSH is sometimes 5 and sometimes a little below 2 on this meds.

  29. Hi Paul,

    I read on a C.Kresser post last night about the types of B-12: “inactive B12 (cyanocobalamin) instead of active B12 (methylcobalamin)”

    I discovered that my type of B12 in cyanocobalamin. Do you not recommend this type?

    I also found this on PaleoHacks:

    “Vitamin B-12 warning: Avoid cyanocobalamin, take only methylcobalamin I read the label on solgar and sure enough it contains the cyanide based poison added by the pharmaceutical companies. Here is information I found: Cyanocobalamin, in summary, is a low-grade, low-quality andslightly toxic (cyanide) form of vitamin B-12 that’s used by all the cheap vitamin manufacturers. I recommend avoiding it completely. It won’t kill you to take it, of course, but there’s a better solution for B-12

    The better choice: Methylcobalamin The proper form of vitamin B-12 to supplement is called methylcobalamin. This is the form that exists in nature, and it is pre-methylated, meaning it’s ready for your biochemistry to put to immediate use.”

    • i came to similar conclusions a while back when looking at B complex supps…some have better ingredients than others.
      my rough ‘rules’ now, when looking for a B complex are,
      B3 – look for a non-niacin form ie. niacinamide.
      B6 – look for the coenzyme/active p5p form (Pyridoxal-5-Phosphate).
      B12 – look for an active form such as methylcobalamin, cobamamide/adenosylcobalamin/dibencozide.
      B9 – make sure it is the natural Folate form, such as 5-MTHF/l-methylfolate/5-methyltetrahydrofolate, (& not folic acid).

      & some B vits include PABA (para amino benzoic acid), i choose to avoid this one completely. I have not researched it much, other than i read this quote from Ray Peat,
      “(PABA) is very anti-thyroid plus it is a severe lachrymator (causes tears to form). It is a precursor to folic acid and is used to make vitamins, but as an isolated supplement, it is extremely anti-thyroid.”

      • Hi Darrin. Thanks for the info! What B Complex are you now using then? …or do you just get your different B vitamins in separate containers?

        Thanks, Ron

        • this is what i have at the moment,
          – Thorne Research B-Complex #5

          – Country Life P-5-P (Pyridoxal 5′ Phosphate)

          I also have a 250 mg Pantothenic Acid
          & a 5 mg Biotin. I do not think/know that the form (if they vary) matters so much for these.

          if and how you use any of these will depend on an individual basis, depending on diet and health….

          hope there is some useful info for you there,
          it took me a while to track down the Thorne, which by the way, includes 225 mg of Pantothenic Acid (B5), which is why it is called ‘B-Complex #5’.

          • Thanks Darrin,

            So how do you specifically approach the use of the Thorne B-Complex? It seems like you would have to take two of the capsules to reach some of Paul’s recs but then you’re getting too much of other vitamins too.

            Do you just trust that the body will eliminate anything it doesn’t need?

            Thanks for the info

          • yep, no B complex is perfect.
            you will need to decide for yourself what you think you need.

            I use every now & again to check my nutrient intakes.
            & i also get my B12 & ‘Red Cell Folate’ blood levels tested now & then. & then i may adjust my personal ‘supping’ depending on that info.

            With regards to PHD, referring to pages 333, 334, 324 in the latest PHD Book (Aus Edition),
            1 x Thorne cap twice a week seems to fit pretty well with the recommend ranges.
            One anomaly being the Folate, Paul suggest zero Folic Acid supplementation, that said the Thorne is Folate (natural form & good form?), not Folic.

  30. Just wondering if you could explain the inclusion of lithium on your supplement list. I have not found anything else on here talking about the pros, and have seen plenty on Google on the cons, only a few pros. I am sure you did not put it on your list willy-nilly, so just wondering about your reasoning. Thanks!

    • Hi Steve

      It’s more discussed in the book than on the site. The book lists some studies that pups need it and die without it, that there are higher rates of mental issues without it and maybe for longevity it helps. It also helps with circadian rhythms. It’s naturally present in some water, not all.

      Get the book! I promise it’s fascinating enough to keep picking up. Pg 330-331 and some other places.

      • Thanks LJ! I have the book, just have not gotten that far yet. Good to know. I guess I have just heard so much regarding the need for close monitoring when use as a psych med, it jsut left me a little nervous, although I know Paul would not add anything without a good reason, and a warning regarding any potential dangers at that dose.

  31. What Should We Be Eating? | Ablebody Strength&Nutrition - pingback on May 27, 2013 at 3:16 am
  32. what would you recommend for a 11 years ols boy suffering from chronic and difficult atopic dermatitis since 3 months old?
    His stomach is seneitive, ibs a bit. Allergic to dust. He’s a bit better since we are paleo, but he is still eating pasta and bread. Any recommendations for supplements and for a diet? We love your book. It’s great!


  33. Hi Paul,

    Do you have any thoughts on oil pulling for oral care?


  34. Dear Paul,

    In chapter 36 you recommend a B-50 complex including folic acid. In chapter 35, you explain extensively why it is better to get your folate from food only and not to supplement with folic acid. This sounds a bit contradictory to me. Perhaps better to advise individual B-supplements?

    VBR, Hans

    • Hi Hans,

      I do favor individual B supplements, but the B-50 complex is an alternative for those who don’t like to take multiple pills. It is taken only once a week so the folic acid (400 mcg) works out to 58 mcg/day which isn’t going to do any harm since it’s small compared to food folate.

  35. Linda Seidman

    I’ve been warned of the dangers of retrovirus in our meat supply by
    a doctor of Chinese medicine. He recommends a strictly vegan diet
    to avoid this pervasive risk…These viruses are also implicated by him
    in high cholesterol as the virus causes such inflammation in the liver
    that it overproduces cholesterol. My total cholesterol is very high,
    almost 300; and my LDL is 207. On the positive side my HDL is 64
    and my triglycerides are 103. Homocysteine is a bit over 10…
    What are your thoughts about the risk inherent in any and all animal products, including eggs…
    Thank You,

    • Hi Linda,

      Hepatitis B, C, and other liver viruses can cause high cholesterol, but I’m not sure what retroviruses he’s referring to. I would suggest reading our cholesterol series to see if any of the common non-infectious causes of high cholesterol fit your case.

      The high homocysteine may be consistent with a choline deficiency which commonly causes high cholesterol. Try eating 3 egg yolks a day, liver weekly for copper, and oysters or supplementing for zinc. Eat seafood and/or supplement iodine 225 mcg/day.

  36. 🙁

    Hi Paul,

    Just got my blood work results and I am so sad. Not sure where to begin…. Started eating eggs 4 to 5 times a week, only 1 or 2 at a time, straight from the farm near by. Amd I cook everything with coconut oil, duck fat or ghee. Although, I pretty much do not eat meat other than on occasions, holidays etc. I do however eat fish regularly – 3 to 4 times a week, salmon, shrimps, sardines, oysters etc. I eat a ton of veggies and I’ve stayed away from sugar, grains, wheat, and legumes (which I use to eat regularly) but now I get protien from eggs. I’m taking iodine, selenium, k2 -7, and 1000 magnesium citrate . Feeling pretty good, have been pretty healthy all my life except cholesterol has been rising in the last few years and I have arthrist – reason for the high magnesium and iodine. So I get my results and my total has gone up 256 – 282 ouch! Plus my Tri went from 102 – 129, LDL rose as well 166 – 186. Thankfully my HDL stayed the same at 70! But worst of all I tested High on Phosphorus serum at 4.6! This has totally blown me away! Please help! I’m at a total loss about the phosphorus, wonder if all the magnesium or 5 dozen oysters I’ve eaten in the last month could have contributed! Lol I was on vacation in Pensacola – could not resist the oysters! Also, I must say my husband who eats everything – sugar, grains, breads, meats etc! Had excellent cholesterol results which I attributed to the good fats and the ton of veggies I cook. Plus a few meatless meals a week. So where did I go wrong?


    • Hi Miranda,

      You don’t mention eating carbs and very low carb diets lead to downregulation of thyroid hormone and higher serum cholesterol. Ketoacidosis can lead to high serum phosphate, as calcium and phosphorus are drawn from bones so calcium can buffer acids excreted in urine. .. The oysters should be fine as long as you eat liver for copper. But be sure to get enough starchy carbs by eating potatoes or rice, and eat liver for various nutrients that are likely to help you.

      Best, Paul

  37. Forgot to mention those, I do eat white rice, rice noodles and potatoes once or twice
    daily. Plus plantains every now and then.

  38. Couldn’t handle the liver even in pâté!

    • Hi Miranda,

      Well, the liver is pretty important for cholesterol control. How about duck, goose, or pastured chicken liver? It doesn’t taste nearly as strongly.

      The other nutrient that could be at issue is copper. Beef liver is our best source of copper. If you eat duck liver and dark chocolate and nuts, that will provide enough copper.

      • Hey Paul, quick nitpick question 🙂

        If I do not eat liver, but eat dark chocolate each day (30g+), do I still need to supplement with the copper?

        Your comment in the recommendations about “combinations” was confusing to me. I didn’t know if you meant liver in combination with chocolate or just chocolate on its own.

        Thanks and loving the new edition of the book.

  39. Paul,

    Also forgot to mentioned my calcium serum was within the normal range.
    Plus I did get copper supplements but haven’t taken them yet, was wondering about copper pipes and their contribution of copper to water, we have them in out house. Should I still take supplements. Iam also doing the intermittent fasting. Would think I’d be getting better results. 🙁

  40. Ok since I already eat 85% dark chocolate as my nightly dessert and I eat plenty of nuts too, it looks like the copper is the missing element. I’ll definitely start taking it asap. Maybe I should make sure I eat more rice and potatoes too, possibly a portion with every meal instead of once or twice daily. I’ll consider cutting back on the fats a bit too in order to balance out the ratio. I’ll give it a go for a few months and retest.

    Thx a mil for your suggestions Paul!



  41. Hi Paul,

    You’ve mentioned copper deficiency a few times recently,
    eg. above “…copper deficiency will cause high LDL.”
    & over here
    “Copper deficiency is a common reason for histamine intolerance”

    Would you be able to define copper deficiency in terms of a blood level test number….
    ie. the lab range (taken from wiki) for serum copper is 70-150 ug/dL.
    & as we know, lab ranges are used more for Doctors as a ‘normal’ range (not an optimum range).
    For instance i am wondering if a low ‘normal’ number is actually unhealthy (potential copper deficiency)…

    So, do have any suggestions on what an optimal Serum Copper test number or range might be?

    I recently had my serum copper tested & my result was 104 ug/dL (which is just below the midpoint of the lab range).

    (ps. before asking, i did check the book & as many refs as i could, but did find the answer).


    • i’ll put my Ceruloplasmin test result as well.
      I don’t know much about this test, just read it was worth getting done at the same time as serum copper.

      my ceruloplasmin was 23 mg/dL (lab range 15 – 30).

      May be you could comment on this as well, both my result, & an optimal number/range.

      I did notice that other lab ranges i have seen on the web have a much higher upper limit than ‘my’ lab, ie. 15-60 or 20-60 mg/dL

    • Hi Darrin,

      No, I don’t know what an optimal serum level is. I would like to learn.

  42. Paul, I am asking again about my son:
    what would you recommend for a 11 years ols boy suffering from chronic and difficult atopic dermatitis since 3 months old?
    His stomach is seneitive, ibs a bit. Allergic to dust. He’s a bit better since we are paleo, but he is still eating pasta and bread. Any recommendations for supplements and for a diet? We love your book. It’s great!

    • Hi Rachel,

      Sorry, I’ve fallen behind on comments.

      I’m not all that familiar with atopic dermatitis but many forms of eczema reflect some form of oxidative stress that depletes long polyunsaturated fats from cell membranes, especially arachidonic acid. The cure is to find the source of oxidative stress (immune or microbial activity) and treat it, but in the meantime antioxidants can powerfully reduce symptoms. See for example the case of Joan’s sister,

      The fact that he has gut problems suggests that that’s a likely source of his inflammation/oxidative stress. So you should address his gut health.

      My best advice is to get him eating PHD and to address gut immunity with liver and vitamin D optimization, gut barrier integrity with bone and joint stock soups, egg yolks for choline and arachidonic acid, tend to nutrition, supplement N-acetylcysteine, zinc, vitamin C, vitamin E as mixed tocopherols and tocotrienols. With your doctor, check his thyroid status and consider a stool test like the Metametrix microbial ecology profile.

      Try to switch him to gluten-free breads and rice pasta, sometimes going gluten-free has dramatic effects.

      Best, Paul

  43. Every time I get a cold the mucus lasts for many weeks after the cold is over. Is this usually due to over active immune system or under active immune system. Are there any supplements/food recommendations I should focus on? Thanks you for all the great work.

  44. Every time I get a cold, the mucus lasts for many weeks after the cold is over. Is this usually due to over active immune system or under active immune system. Are there any supplements/food recommendations I should focus on? Thanks you for all the great work.

  45. Hey Paul,

    I’ve been reading some of Art De Vany’s stuff. He seems to be big on glutathione. I’m curious if there’s a reason you don’t recommend supplementing with glutathione directly, but do recommend N-acetylcysteine as a precursor to it.

    Thanks & keep up the great work,

  46. Hi Paul,

    I’ve been taking the Iodine (Lugol’s drops in water) and Lithium together in the morning.

    Is there any problems with taking them together?

    Also, do you have an experience with or recommend food grade Diatomaceous Earth? Apparently it’s a great parasitic killer and is naturally high in silica.


    • Hi Rick,

      No problem taking them together, but we have reduced our iodine recommendation, so the Lugol’s dose may no longer be within our recommendations.

      I don’t have experience with diatomaceous earth.

      • Hi Rick,

        I put one drop of Lugol’s 2% in cup, mix it, and then split it with my girlfriend. I alternate who gets the first half in case it tends to settle or something like that. I think back when I calculated it that ended up being around 1 mg which Paul does recommend above.

        • Paul and YE,

          Thanks. Yeh I’ve been putting 1 drop of Lugols 2% Iodine (3mg per drop) in around 1 cup of water (230ml) and drinking 60ml daily (about 775mcg iodine)

          Paul, do you at all recommend slowly tilting iodine intake up to 12.5mg for a short while?

          Thanks Rick

  47. Hey Paul,

    I eat about 6 ounces of beef liver every 8 days, is there any danger in adding 5-6 ounces of chicken liver in that same time period? Also curious, I usually use my stock as the base in some other kind of soup, cream of potato soup or taco soup or something.. should I be concerned that I will not absorb enough of the nutrition from the broth if it’s mixed with lots of other stuff? thanks.

  48. Thanks a lot about your answer! I will try it all, I guess, althgh its not easy to persuade a child to give up a wheat pasta…

  49. Perhaps this is a worth a longer blogpost, but you might have heard of a new book in which the author (Dr. Paul Offit) argues that, with very few exceptions, supplements generally do more harm than good: Killing Us Softly: The Sense And Nonsense Of Alternative Medicine, by Dr Paul Offit. There is an edited excerpt here:

    While you generally have the view that it’s a good idea to get most of your nutrients from food, not from supplements, you do recommend using a good number of supplements. Dr. Offit, I take it, would probably disagree with some or most those recommendations. Some of the claims in his book appear to be unwarranted generalizations/extrapolations from known dangers, such as the danger of supplementing with beta carotene that you discuss in your book. But there are other points that I, at least, haven’t heard before and that seem to be of theoretical (and practical) interest. Here is an example:
    “…free radicals aren’t as evil as advertised. Although it’s clear that free radicals can damage DNA and disrupt cell membranes, that’s not always a bad thing. People need free radicals to kill bacteria and eliminate new cancer cells. But when people take large doses of antioxidants, the balance between free radical production and destruction might tip too much in one direction, causing an unnatural state in which the immune system is less able to kill harmful invaders.”
    I — and I’m sure other readers of yours — would be curious to hear your thoughts on this and/or on the Offit book in general, when you have some time to look into it sufficiently. Thanks.

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