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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Hi Paul,
I’m slightly hypothyroid, and recently started taking 1/4 tab of potassium iodide a day. 1/4 of 224 mcg, so it’s a low dose. I noticed slight increase in energy and almost immediate increase in body temp. But I also notice a faint metallic taste in my mouth each time. Is this a common reaction to starting iodine?
Many thanks!
Ginger
I read your book then I started taking vitamin D,Magnesium and Zinc these vitamins helped me with my asthma Thank you soooo much. sandra
Sandra, thanks for sharing! Glad to hear it!
I can buy locally raised, pasture fed beef, chicken and pork but the local abattoir is unable to salvage livers, chicken feet and such. They’re just not set up for it and don’t seem to be interested in it
Has anyone been able to find a commercial source for pasture raised liver in Canada? I’m in Ontario. Thanks.
I buy pasture raised liver weekly in Ottawa. Where are you located in Ontario?
I’m in Northern Ontario, I checked out Beretta farms as per Lindsay’s suggestion below and we’re too far for them to ship.
I’ve taken the supplement approach: one week cod liver oil, one week Dr. Ron’s grassfed freeze dried liver. Not ideal but the best substitute I could find. The reason I switch up the supplements is because I don’t know if the goodness (ie VitA) actually survives the freeze drying process or not.
Thoughts anyone?
If anyone knows of a place that ships, please pass the info on.
Beretta Farms – a little north of Toronto. See their website.
Do you know if stevia is safe enough ? I have on the SCD diet, that they are claiming stevia to be a steroid, and they do not recommend using it. Do you agree?
Thanks,
Rachel
Hi Paul,
Do you believe that lab tests available for Omega 3&6 ratios are worth having done? How long after eliminating all extraneous omega 6 would it show up on lab results? I realize that it is impossible to eliminate all omega 6 from the diet, which makes me question the value of testing, especially if I’m eating 1pound of oily fish a week. any thoughts would be appreciated.
thankyou
Jane
The Swedish hospital study suggests it takes close to seven years. I thought this was included in the new book but I can’t find it this morning. It is in the first book.
Hi Paul,
I’ve been taking your recommendations for a while now, but for whatever reason, recently my blood pressure is skyrocketing. A few weeks ago it was so low and I’m wondering what has happened recently. I did decide to take the B-complex daily, because I read about the B6 helping you with sleep issues. I mostly take, magnesium 200mg 2x’s day, (morning and before bedtime) Vit. C, Vit. MK 7, Vit. D3 daily, and then zinc, chromium and vanadium once a week. Do you think I have an imbalance of vitamins and minerals? Potassium, magnesium and calcium? I don’t believe the salt myth. I don’t think I use that much. Just a small amount for cooking. I usually run 3 miles per day. Oxidative stress involved? Can you please advise? Thank you so much for you help and your expertise!
Hi Janis,
It’s difficult to impossible to advise without knowing your health history and detailed health and lifestyle data. You should consult a doctor, but it’s also good to re-set what you are doing to a “normal” (ancestral) baseline. So I would suggest stopping supplements for a bit and seeing what happens. It’s possible the B-complex is doing something — these are ordinarily safe but they could interact with your specific situation in peculiar ways.
Hi Paul,
I did a little investigative work regarding the increase in BP and what I’ve been doing differently the past two weeks. Well, I incorporated sauerkraut, which I don’t normally eat, because I don’t do well with fermented things, and have increased the amount of avocados and coconut oil/ butters. I looked up sauerkraut + blood pressure and found Tyramine. I will stop eating these foods and see how my BP is in about a week or two. Hopefully, that’ll be the answer. But, now it is making me curious about the MK7 which is fermented soy. Hmmm. What do you think about all of this? Thank you Paul!
Hi Janis,
Tyramine sensitivity sounds like a plausible cause. If that’s it then BP should return to normal fairly quickly. Let me know how it works out.
Thank you Paul, I will!
> Just a small amount for cooking. I usually
> run 3 miles per day.
Ideas: Are you getting at least 1500mg of sodium a day (a heaping 1/2 tsp of salt)? You could be dehydrated, especially if the issue started to manifest after including saeurkraut. I would look into your potassium to sodium ratio also. No flags with sodium or chlorine on blood work-up?
Thank you for your response to my dilemma! I think I’m getting enough sodium and water, not sure about potassium, but it doesn’t hurt to look into the ratios to see if I’m balancing out well. I’ll check into that. Thanks!
I just wanted to thank you for bringing this issue to my attention. I stopped eating the sauerkraut, made sure I was drinking enough water and began taking a calcium/magnesium/potassium supplement. After the stress of the holidays and taking the supplement, my blood pressure is finally back to normal! I can’t thank you enough for enlightening me regarding what your doctor doesn’t tell you. They only focus on the sodium. You need that balance. Thank you MachineGhost for taking the time to help me! I’m very grateful.
Hi Paul,
Yes, of course, you are right. (about not knowing my lifestyle or health history) But, I do thank you for your advise nonetheless! I will stop the supplements for awhile and see if that helps. Otherwise, I’m a non-caffeine drinker, maybe a small square of chocolate a day, so there shouldn’t be any caffeine issues. I may have a NorCal margarita (Robb Wolf’s recipe minus one shot though!) once a week, but other than that, no meds, pretty healthy person. Decent weight and I exercise. That’s why this is so frustrating! Hopefully, it’s just a weird thing that’s happening with the B-50 complex. Oh well. Thanks again Paul.
I took my first 225mcg potassium+iodine tablet yesterday and and it made me very anxious, jittery and my face felt flushed. It was not unbearable, but definitely uncomfortable. Is it unsafe for me to continue without cutting the tablet? It is such a low dose!
I would try cutting the tablet in half to reduce the dose, and maybe in quarters if symptoms are still significant. The two most likely possibilities are that you are hyperthyroid / have a hyperthyroid nodule in which you case you want to take a very low but steady dose of iodine, or have high bromine levels in which case lots of water, salt, and vitamin C may help excrete it.
Hi Paul,
Can you please comment on the use of Aloe as part of supplementation or daily use in ones diet.
Angel
I was wondering how you stomach all of these pills in a day? A lot of the time when I don’t take pills with food my stomach gets upset and sometimes I puke so I usually alternate each meal but a lot of days only end up taking the multi vitamin because I’m always on the go.
Hi Paul,
I have a question about lighting in the house. So there are your normal house lights (LED, Halogen Fluorescent), Light boxes and light therapy lamps, and the UV lights for generating vitamin D/circadian rhythm. I know that spending most of your time outdoors is the best. I work about 6 hrs/per day indoors in front of a window. I’m confused on which combination of lights to use and for how long. For instance, what is the best choice for general house lighting that will be on for extended periods of time (LED, Halogen Fluorescent)? Can the 10.0 or 5.0 UV lights be general house lighting or do you only use them for a short period of time? How long? Can light boxes be my main source of lighting for my office over a long time period, or are they a therapeutic tool that should only be used briefly? Sorry if thats too much info. Thanks for your help Paul.
Warmly,
Will
Hi Paul,
I have a question about lighting in the house. So there are your normal house lights (LED, Halogen Fluorescent), Light boxes and light therapy lamps, and the UV lights for generating vitamin D/circadian rhythm. I know that spending most of your time outdoors is the best. I work about 6 hrs/per day indoors in front of a window. I’m confused on which combination of lights to use and for how long. For instance, what is the best choice for general house lighting that will be on for extended periods of time (LED, Halogen Fluorescent)? Can the 10.0 or 5.0 UV lights be general house lighting or do you only use them for a short period of time? How long? Can light boxes be my main source of lighting for my office over a long time period, or are they a therapeutic tool that should only be used briefly? Sorry if thats too much info. Thanks for your help Paul.
Warmly,
Will
I will be interested in Paul’s response to your lighting question as well. But thought I would tell you about low blue lighting, which is best before bedtime. the website is lowbluelight.com. They sell light bulbs, flashlights, & night lights as well as glasses which filter the light. Low blue light does not shut off melatonin production.
Hi William,
Any “natural light” white bulb will be good for daytime use, also get amber bulbs for night time use. LEDs are energy efficient but expensive; they give a fairly blue light and are suitable for daytime use. UV lights – the terrarium lamps I’d say are less good for your eyes but they are excellent for indoor plants and for bare skin, you can even put one under your desk and wear short pants to get UV on the legs. If you are not exposing skin I wouldn’t say they are helpful. Lightboxes are good but make them white light rather than blue only. You can use them frequently if they include red light but if they are blue only, use them sparingly.
Paul:
I’m a bit confused about Vitamin K2.
I thought you recommended MK7. But I’m reading that MK4 is the
preferred for of K2.
And I see that you recommend a combination of the two forms if a
higher dose is wanted.
What is the optimal dose and what forms???
Linda
Hi Linda,
We do recommend MK-7. MK-4 would be the best if it was natural (ie from liver) but commercial MK-4 supplements are synthetic and are a 50-50 mix of left and right chirality (natural and reputedly inactive forms, but no one knows for sure). For high doses, synthetic MK-4 is the only affordable choice, but it’s still good to get some MK-7 and K1 with it. For low doses, I prefer the natural MK-7.
Hi Paul, which brand of natural MK-7 do you prefer?
Yow. I had no idea about the chirality issue. Two high dose K2 formulas caused temporary paresthesia in my left leg, and both contained MK4. Low-dose K7 (e.g., 45-90 mcg/day) seems to be OK, but now I don’t know if that’s due to the lower dose or the lack of right-chiral MK4.
Are there any acceptable store-bought packages of beef broth. For example, Pacific Natural Foods Organic Beef Broth?
You’d have to find out exactly how they make their broth. Are they using beef bones to make the basic stock, then maybe cook with meaty bones and/or just meat? Do they add vinegar to increase leaching of nutrients out of the bones and into the broth? I don’t know if any company would be willing to divulge this sort of information.
That is why I try to make my own bone broths as often as possible (as the Jaminet do!) and also freeze part of every batch. In this way I am building up a good stock of broths (pun intended!) that are available at any time. I make both beef bone broths and chicken bone broths.
From label of Maine Coast Sea Vegetables Organic Dulse, one serving has 780% iodine! Would that do the trick vs. pills? Thank You.
Hi Paul,
I’m just curious as to your opinion on this: I’ve seen the Carlton’s Nutrience liquid multi mentioned/recommended a few times as a good vitamin to take in response to the people who have been asking you to create one. I was wondering what you think of their product. Personally, I am tired of purchasing and taking individual vitamins and I’m not sure if I’m keeping a nice balance for my body. Especially, calcium, magnesium and potassium, etc. Plus, I feel I need some Lutein, Zeaxanthin and Astaxanthin for my eyes. Plus, CoQ10, Alpha Lipoic acid, NAC, etc. etc. The list could go on and on!! So, would this product fit the bill for some of us? Thanks Paul!
I have been using a magnesium supplement called “Natural Calm” for years. http://www.calmnatural.com/natural-calm-16oz
You stir two rounded teaspoons into hot water which gives you 350 mg magnesium (citrate form). Does anybody else use this supplement?
Are your recommended dosages the same if using supplements such as Standard Process, which are whole food and supposedly more absorbable? I am specifically looking at B12 for myself (pregnant) and my 8 yr. old ADHD daughter. Standard Process Cataplexy B12 has just 6mcg per pill. Any advice is greatly appreciated.
Hi Sarah:
B12 is more readily absorbed if you can buy it in a spray because it skips the digestion process. I recommend Dr. Mercola’s B12 spray. As for your ADHD daughter, if you are looking to fix the cause in effor to help improve symptoms, I advise suggestions oulined by Sandy Newmark, MD. You can read his suggestions here: http://www.additudemag.com/adhd/article/9136-4.html. This has worked for my 7 year old ADHD diagnosed son.
Thank you for your reply. I will definitely try your suggestions. I do have a question regarding the fish oil recommendation by the article you suggested. I have been giving my daughter 1000 mg of EPA daily ad suggested by the article, but I noticed that Paul Jaminet doesn’t recommend EPA as a supplement, and instead recommends lowering the omega 3 intake. I am trying to decide whether to just lower the omega 3 intake or lower the omega 3 intake AND have my daughter take additional EPA. What do you think?
Bone Broth Rice Recipe
Simmer beef bones in a crock pot for 8H in water, a whole lemon (acid to draw out more minerals from bones, kimchi or kraut, and a habanero pepper or two to infuse some heat.
Push marrow through and run the whole mixture (lemon, peppers and all the ‘nasty bits’) through a blender or hand mixer.
Put in a pot, bring to boil and add basmati rice (10 min to cook, like pasta). Rice will absorb mixture. Add more water if needed. I also add torn up bits of seaweed or kombu during this part.
Serve with a hard boiled egg and avocado slices.
I noticed that your analysis concerning lithium supplements did not account for the fact that various salts of lithium (carbonate vs. orotate, for example) contain vastly different amounts of elemental lithium.
Paul. I noticed in your great book that you did not eat salads. I’m a big Mark Sisson fan and eat my Big Ass Salad everyday for lunch. It’s my mainstay. Do you have anything against eating large raw salads? I always put a nice protein on them.
Also, is it ok to eat a pound of oily fish a week?
Thanks and keep up the great work.
Hi J,
No, we eat salads, although more often than not we cook our vegetables rather than eat them raw. We definitely recommend eating all the vegetables that appear in salads, especially green leafy vegetables like spinach.
We just consider salads as one way to eat vegetables, and recommend eating vegetables.
Yes, a pound of oily fish a week is precisely what you should eat — that and no more.
Paul, what do you think of all the recent reports of arsenic levels in rice? How can we avoid this? Thank You.
Who needs an alarm clock when you have babies? 🙂
Hello Paul,
I have been on PHD for 2 years now. I thought I was in a great health until about 6 months ago when I have started to have pain in stomach and some diarrhoea and got diagnose with IBS. I follow PHD strictly apart from the supplement as no matter how many times I have tried to take different one, they never suited me and I always end up with more pain in my stomach and my sleeping get worse. I am 45 years old, of good heath and weight, I never have any issue in the past apart from constipation, pain in joint, and sleeping problems. At the moment I suffer from pain in all of my muscles, diarrhoea, stomach pain, hot flushes, sweating. Have you got any suggestion for me on what to do please? The doctor say my tests results are all normal. Thank you very much for all your great work
Hi Nina,
Well, that is concerning.
The number one thing you need is sufficient vitamin A and D. We recommend getting A from 1/4 lb liver per week, plus lots of spinach, carrots, sweet potatoes, persimmons, and other colorful/orange plants. D from sun or supplements. If you don’t eat liver or live in a tropical location, you could easily be deficient in both.
I’d also buy a vitamin C powder and mix that with water, 1 teaspoon per 8 ounces water, and drink it through the day.
For immune function, you also need zinc and iodine. You can get iodine from seaweed, eat a few sheets every day. Zinc, eat a dozen oysters (canned smoked oysters will do) per week.
Then, work on circadian rhythm entrainment: sunshine or bright natural light in the day, dim red/yellow light at night, exercise 30 minutes daily in the daytime, intermittent fasting, all food in the daytime, regular sleep to a natural waking. This is very important.
Bone and joint soups and stews will help healing and joints.
You have some sort of infection so support for immunity with nutrition and circadian rhythm entrainment will be the key.
Once your immunity is working better, adding in fermented foods like kimchi and yogurt and diverse sources of fiber (cooled starches, fruit, and vegetables) should accelerate your recovery.
Let me know how it goes.
Best, Paul
Dear Paul,
JUst got your book yesterday, wow!! I am excited about PHD!
Just a question, I could not see in your blogs on anything for benign irregular heartbeat for people with no weight or other health problems under 50. I’m 48 yrs old woman of Chinese descent with no health issues, on no medications and doctors diagnosed the irregularity as benign ventricular ectopic beats.
I could swear it is to do with my food or lack of absorption of nutrients cos up till 4 years ago, was fit as a fiddle. Always been super active, I still do heaps but it worsens the irregular beat if I wear myself up too much…and it’s worse during menstrual.
I wonder if you had written any past blog on appropriate vitamins and supplements,
Thank you.
My 0.02 Jacque is to make certain you are on a good magnesium supplement and see how that helps. Good luck.
My 2 cents worth…..I’ve had irregular heart beats starting in my 30s. Much less of a problem since I started taking Ubiquinol (Mercola.com) and VRP Cardo Rhythm supplments (2 x 2 / day) about 4 years ago. (I take Mg as well).
Thank you
@ Donna, Is there anything else I need to know?
Any lifestyle management?
Mine seems to be worse when I’m super tired from doing too much, or not eating enough, and menstrual.
How else do you manage yours?
If anyone else could give any tips, I would be very, very grateful, and thank you so much in advance. 🙂
I finished the whole book of PHD yesterday, it’s just brilliant, now I can eat my rice without guilt. I been beating myself up cos I eat about 2 handfuls of rice everyday. And I just love rice, being of Chinese descent, but I’m from oz.
I also had the full cardiac assessment, as did you it sounds like. Once they had nothing to add, I took matters into my own hands. I also take Hawthorne extract (from Vitacost) x2/day. I have been able to lower my blood pressure with these supplements. I need quite a bit of sea salt in my diet. You’re quite right, stress, fatigue, exertion were all triggers for me. I do a lot of breathing and other relaxation exercises, as well as EFT (Emotional Freedom Technique – you can read about it on Mercola.com) and am able to keep my stress level lower now that I am working less and working hard on my ‘Not To Do’ list! 🙂 I gave up doing a lot of things I used to do, even some things that I enjoyed, just to not feel constantly like I had too much to do. I also exercise regularly, but don’t overdo it. That keeps my heart rate low. Good luck!
Thank you so much, same, same here!
Just one last thing. I assume they have checked you out for thyroid function? I tend to be a bit hypo in that department – and than can also be related to some irregular beats.
@ Donna, yes, they checked me for thyroid, first thing they did was give me many blood tests for everything, ECG, holter test, and post heart attack tests etc
Thyroid fine, however, I get very anxious a lot for no reasons, and that aggravates it…
I still get ECG every year, irregular heart beats don’t show on ECG, only on the 24 hours holter test..
@ Donna, yes, they checked me for thyroid, first thing they did was give me many blood tests for everything, ECG, holter test, and post heart attack tests etc
Thyroid fine, however, I get very anxious a lot for no reasons, and that aggravates it…
I still get ECG every year, irregular heart beats don’t show on ECG, only on the 24 hours holter test..
But I feel like I lost my mojo, unlike 4 years ago, when it was literally a dancing bear…. 🙁
@ Donna
“I gave up doing a lot of things I used to do, even some things that I enjoyed, just to not feel constantly like I had too much to do.”
I try to fill my day up completely and was going through some bad feelings if I didn’t get everything done. Now I still fill my day up completely but I consciously tell myself it’s okay not to get everything done (among other things). The key was to make myself still feel good about what I did get done…(attach positive emotions/feelings where there used to be negative ones.)
Best,
Andrew
My naturopath told me the only real way to check it see if your thyroid is working we’ll is to take your armpit temp before getting out of bed in the AM with a digital thermometer. If it’s below 98 your thyroid is sluggish, no matter what your blood tests show. That’s why you are cold. I take nature throid which has helped push my temp up. I’m not cold anymore. My fingers and toes used to turn white, not anymore. Also, have your testoterone checked. All of your other symptoms could be related to low T, especially in women approaching menopause or after. Look at the research on testoterone pellet therapy.
Good luck.
Good for you!
I weigh around 50kg at 163com and has more of a tendency to lose weight than gain weight…wouldn’t hypothyroid means easier weight gain?
Confused….
@ Judy, thank you…
During intermittent fasting, does that mean absolutely 0 food can be taken, bar the coconut oil?
What about no coconut oil but 1/2 avocado?
Is it helpful for irregular heartbeat?
Paul, why chromium just once a week?
Paul-
I’ve just discovered that I have both of the MTHFR polymorphisms. Articles on the net advise to replace folic acid with methylfolate and Methyl-cobalamin to replace B12. Do you agree? Is there any reason I can’t follow the balance of your B supplement recommendations?
Hi Janet,
We don’t recommend supplementing folic acid or methylfolate, but taking choline instead (we recommend obtaining an adequate amount from 3 egg yolks per day plus liver once per week, but you can supplement 500 mg/day as well). Natural folate from foods like liver and spinach is generally sufficient. You should be able to follow our supplement recommendations.
Thank you! This was discovered quite by accident and my doctor had no advice for me. Is there anything that that I should be aware of or cautious about?
Janet, a wise friend of mine has suggested one tablespoon per day of non-GMO lecithin to me as a good source of choline.
Hi Paul,
Do you advise taking your recommended individual B vitamins at once all together (once a week) – or spaced out over the course of a week (B1 on Monday, B2 on Tuesday, etc)?
Curious if the B vitamins work best in unison, or if taking all at once would “flood”/overload the system and be less effective.
Thanks, -Ryan
Hi Paul:
On the topic of Folic acid, I understand you don’t advise, methylfolate however, what are your thoughts more specifically on 5-methyltetrahydrofolate (5-MTHF) and 5-formyl tetrahydrofolate (5-FTHF)? It would be very interesting to collect a brief scientific view.
Second question: Will a 16 oz liquidated mix of veggies suffice for pregnant women. In your book, you mention perhaps pregnant women could supplement with folic acid which seems contradictory to your suggestion your answer shared in your Q&A blog with Janet on Dec. 23rd above.
Hi Eddie,
I think sufficiently high choline intake will obviate the need for extra folate. So I would just supplement choline.
I don’t really think pregnant women should supplement folic acid, I just wanted them to limit it to 400 mcg if they did, which should be small enough to be fairly harmless. Vegetables would be better, in any form — cooked greens is probably best.
P.S. The premise behind my question on Folic Acid is because I am thinking about taking a B-Complex that includes 200mcg of a NatureFolate Blend (5-methyltetrahydrofolate (5-MTHF) and 5-formyl tetrahydrofolate (5-FTHF). Is there any potential for harm if using this as a once/week regimen? I really hope to hear from you. Thank you in advance.
200 mcg per week is minimal (30 mcg/day) and that is harmless. Normal food intakes are 300-400 mcg/day.
Thank you, Paul. I appreciate you taking the time to answer my questions and concerns. Warm regards
Paul
I just found out that I am allergic to eggs (both egg yoke & egg white). With the absence of eggs, do I need to eat more beef or lamb liver and avocados or add higher doses of choline, folate, vitamin A daily?
Hi Jon,
I’d eat more liver and spinach and supplement choline. Also, try to eat fish eggs / roe, or non-chicken eggs.
Thanks for the response Paul. My reaction to egg yokes is 5 out of 7, whites is 4 out of 7 and whole duck eggs is a 1 out of 7 (took US Biotek blood test to get these results although I don’t feel any reaction).
Do fish eggs offer an equal amount of Vitamin A and folate? If there is a slight reaction to duck eggs too, do you think I’d have a reaction to any type of egg (ostrich, etc) or is there no way of telling.
Jon
What are the PHD thoughts on suppliment drinks? I would like to take shakeology but not sure if that would fit. I understand that the nutrients in the shake would be add/subtracted from the daily/weekly recommended amounts, but is it that easy? Is their any harm in Whey protein (as isolate)? If the shake has 6mg of Zinc and if i take 5x a week that is 30mg so would i supplement 20mg of zinc?
Christie
Hi Paul, you mentioned supplementing glutathione on the page on ketogenic diets in your book. Is there any particular dosage or supplement you would recommend?
I know vitmain C and NAC help recycle glutathione but I have bad reactions to both supplements.
Just to add – my problem with vitamin C is the increased norepinephrine, which is too stimulating for me.
Hi Paul
I have recently had my Vitamin D level tested. Total Vitamin D is 84.8 ng/ml (25-hydroxyvitamin D3 = 83.7 ng/ml). I know this is pretty high. Last year we didn’t get that much sun in the UK, and I hardly got any exposure, so most days I was supplementing with 5000iU of Vitamin D3 daily. Since getting my results back a few weeks ago, I have dropped to taking this just twice a week. Is that ok, or should I reduce the dose even further (and for how long) – any ideas? Thank you!
I meant to add, with the level being that high,, would it have caused any harm? 10 months previous to this my total Vitamin D was at about 48 ng/ml so it’s been rising since then.
Hi Liz,
I think that level is mildly harmful. I would stop taking it for 2 weeks and then resume at 2500 IU/day (or 5000 IU every other day). You never want to take more than 4000 IU/day.
Oh dear. Thanks for the advice, I’ll do that.
Can anyone shed light on causes of achiness in legs, specifically behind knees, and generally restless and achy, not really painful. I follow the supplements regime and try to eat the PHD. It began several weeks ago, and is a daily discomfort usually worsening at night. I did not know if i am lacking some nutriient or vitamin, or reacting to any supplements. I did stray from the diet during Christmas, but have been back on track for about 2 1/2 weeks now. Thanks to anybody who may have some insights on this. Lisa
Hello Paul,
Excuse me if my question is answered clearly somewhere on this website (sleeped-deprived mom here!), but did you change the original recommendation of the first book release of taking a multivitamin daily? I haven’t been able to find the answer for some reason…
Thanks!
Yes, we no longer recommend a multivitamin. It is too difficult to balance nutrition when you take a multi, and they can produce excesses. Manganese and folic acid are the biggest concerns.
Hi Paul:
Referring to location 5364 on your Scribner Kindle version I saw something that caught my attention.
Following my open heart surgery in 2005, the cardiologist put me on Amiodarone and kept me on it for Atril Fib issues that about 30% of patients end up with as a side effect of the surgery. I worked on him constantly to let me quit it as I had no symptoms after finally leaving the hospital after two weeks. I wanted off it as I worried about the one listed side effect.
I did not prevail until near 6 months had passed. The surgeon told me later he was surprised I was on that particular med for that long, saying 2 to 3 weeks was normal. By the way, the only side effect that was listed was death. Cardiologist was not concerned. Your side effect as a poison to the thyroid was not shown, so there certainly would be on concern about that even if it had been listed.
Well, it didn’t kill me (at least up to now) but I have just yesterday been diagnosed with a near 2 inch growth on my thyroid with bipopsis to follow shortly. Makes me wonder if it did, in fact, kill me (just slowly). My TSH is at 3.59 and I have most of the hypothyroid symptoms as outlined by Mayo; and, I am cascading with other health issues. Interestingly none of the doctors are concerned about the TSH, or anything else it seems as they just keep ping ponging me around the system with test after test (blood) showing me as normal. The only abnormal tests are those involving ultra sounds showing NAFLD, this tumor whatever it is, gout onset, breakdown injuries such as torn meniscus in knee = surgery and torn elbow tendon – no surgery yet but all of what I am calling a cascade of problems coming on at once (all in 2013).
Last thing they said was you can just have the whole thyroid removed and take meds – a lot of people are on that regimen without any problems. I’m thinking, wait a minute – that’s how I got into this mess!
It may be too late for me (maybe not for others who might read this pathetic summation and do something on their own) but I want to also finally take some action on my own just the same and will be starting your diet, the Potassium Iodide and other supplements you list in your protocol and hope for the best.
Any other thoughts you can send my way are much appreciated.
Thanks for all you do to help us out here!
Richard
Hi Richard,
Sorry to hear your story. I wish your experience weren’t representative of our medical system but sadly it is.
I think a low but steady dose of iodine will help you, also vitamin D and K2 and a diet rich in beef/lamb/seafood/eggs and in soups and stews cooked with bone and joint material for extracellular matrix. Plenty of spinach and vitamin A rich vegetables as well as liver once a week. Zinc/copper balance which usually requires supplementing zinc 100 mg/wk.
For gout, eat plenty of coconut milk. Gout is usually due to low ATP levels in the liver and coconut milk is good at replenishing them.
Let me know how you fare.
Best, Paul
Hello Paul,
This question is regarding fasting. I have started to use the coconut oil in my coffee. I’ve recently read that MCT oil is even better. While pricing, I see there is quite a range – $10 – $50 for the same amount. There is a brand that some use called high octane from a company that promotes bullet proof coffee recipes. Which do you use? Is the more expensive stuff much better quality and equal better results?
So appreciate a response.
Hi Elizabeth,
I use coconut milk — a little over a tablespoon per mug. I’m not a big believer in high doses of oil unless you are trying to generate ketones, maybe for a neurological condition.
I’m not aware that the more expensive stuff is better. If they can’t explain why theirs is better, I would assume it is not.
Hi Paul. A question about liver: what should be the maximum consumption per week? My local store sells packets of 1.5 – 2 pounds and since I don’t like to store meat for too long I eat this amount in a week. Is it too much?
Yes, I think so. I would eat at most 1/2 lb per week, and if it is beef or lamb liver, 1/3 lb per week due to high copper.
We also buy in 2 pound allotments but what we do is eat 1/4 lb/week, cut it into 1/2 pound chunks which is suitable for my wife and I, and freeze the ones we don’t immediately cook, take out 1/2 pound per week from the freezer.
Hi Paul,
I am 49 yrs old and just had a bone scan because I was undiagnosed celiac disease for probably my whole life. So, am picking up the pieces with hoshimotos, IBS, multiple food intolerances (including lactose and whey), and now mod-severe osteoporosis in my spine. I exercise frequently – all weight bearing, drink bone broth, take K2 and D. Have heard about boron as well – any other recommendations? Melatonin?
Thanks,
Ann
Hi Ann,
Nutrition: Silicon. Magnesium. Vitamin A (as 1/4 lb liver per week, spinach, sweet potatoes, carrots). Lots of joint material in soups and stews. Iodine 225 mcg/day and if hypothyroid, thyroid hormone. Vitamin C to half bowel tolerance.
Then, circadian rhythm entrainment.
Hi Paul:
What is your opinion of spirulina as a supplement? I think I’ve been taking too much – heaping teaspoon, and it does upset my stomach. Not sure if I should cut that dose right down or not take it at all? It seems to have a lot of good qualities.
Thank you
Sarah
Yes, I would cut it down. It can be inflammatory. Spinach and seaweed are better.
Paul,
Just finished reading PHD that I picked up from the library (and now just purchased a copy of our own). My questions are regarding supplementation:
1.) We started putting together the list of how many total supplements to be taken per day & weekly PLUS the cost for a family of 4. That is an awful lot of supplements and additional money! What do you recommend are the primary ones to absolutely start taking and then as we have implemented the PHD see which ones we would still need to incorporate into our lives. How long do you recommend waiting after starting PHD to reassess (via blood work i’m supposing ???) The whole idea of the PHD is to get optimum nutrition from our food so that’s what I’m hoping to accomplish. ALSO 2.) We were doing research on supplements and of course came across information online that says that most supplements are synthetic and therefore not good for us. (one ex. given crystalline vit C) Was recommended that people take whole food vitamin like MegaFood but that stuff doesn’t come in quantities like normal “synthetic” versions. How do ordinary people make heads or tales of what we should really be taking? I appreciate your wisdom and thank you for all you have done to bring us the best information possible. Blessings, JandD
Paul,
Just curious, on why you lowered the daily iodine recommendation from the original edition. Thanks.