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. I think you should write an article explaining why the iodine recommendation has changed so much from your first book to your 2nd book to now. It seems like it has confused everybody & having just re-read that chapter in your 2nd book I don’t really see an explanation for the drastic change.

    • I think Paul is just playing it safe these days.
      & leave the ‘high dose’ iodine to therapeutic treatments, with appropriate co-factors, blood tests, knowledge etc
      The book has reached a much wider audience now.

      people can suffer from side effects from too much iodine, depending on the condition of their thyroid & the state of other co-factors, such as, selenium, carbohydrates,…

      for those people have not seen the 1st book or read some of the older posts, 12.5 mg to 50 mg of iodine is discussed.


    • & for some more background, here is an old 2012 comment from the man himself, when he was taking 12.5 mg Iodine per day (one Iodoral tablet);


      It’s important to get selenium intake right, as both too much or too little is dangerous, especially for the thyroid.

      Standard American dieters are more often deficient than otherwise and should supplement, but if you’re eating whole foods PHD deficiency may be much less likely.

      I would try to include selenium rich foods like shellfish, kidney, and Brazil nuts and supplement selenium rarely or never. If you take a multimineral or multivitamin, you shouldn’t need to supplement separately.

      Iodine supplementation is I think nearly always desirable. But start low – say 225 mcg – and work up slowly, no faster than a doubling per month. Try to reach at least 750 mcg/day. I do 12 mg/day (an Iodoral tablet) and like that.

      Best, Paul

    • Steve,

      I, too, have been confused about iodine dosage. I am currently taking 225mcg/day. I tried increasing that, but had very bad results, so have stuck with the 225mcg and am seeing a gradual reduction in my TSH. I appreciate your posting and have found all the responses very interesting and helpful. The iodine info on this site is old, so an update of iodine/selenium would be helpful. Even if it comes from comments and people reporting results as is happening here.

      I hope fear of lawsuits isn’t interfering with the flow and update of info on the site. We all count on it remaining objective and changing when new science/studies indicate a better way.

  2. I disagree with you Steve, the PHD recommendations haven’t confused me at all, so I don’t know how you can speak on everyone’s behalf. If you found you were loosing a lot of weight suddenly then you should have seen your doctor or a nutritionist to help with your individual requirements and health issues.

    • Not really helpful Jess, but thank you for the comment. Maybe you didn’t read the first book where 12.5 mg was said to be a good level. That’s a dramatic difference from the current recommendation. If I had only read the 2nd book, then I wouldn’t be confused. I already went to the dr a couple days ago & I’m waiting for blood test results, but thank you for the suggestion.

      • I’m sure there is medical disclaimer in the front of the PHD book 😉 . I’ve always taken responsibility for my own health.

        • That’s good Jess. Everyone should take responsibility for their own health. That’s why I’m here asking a question. You luckily aren’t confused by the iodine issue, so you can probably just ignore my questions which may seem dumb to you.

          • It seems to me that everyone posting here is taking responsibility for their health, and most of us have already gone to doctors and received no understanding or assistance there, or at least not much. Secondly, I didn’t that Steve was trying to speak on everyone’s behalf. Thirdly, I’m interested in the iodine question. Isn’t that what this comment section is for? Thanks Steve! I appreciate your question. I hope you’re not discouraged from continuing to post.

          • I agree!! Even reading the 2nd book and the paperback, there does seem to be the message to gradually increased iodine, yet I believe I have read that Paul has changed his position on iodine. Good question. ❓

          • Some years back a preventive MD prescribed P-5-P 50 mg. I thought I saw that listed among the PHD supps but now I see just Vitamin B6. Paul, can you comment? I was taking a B complex but it is gone now and I would like to take these separately. P-5-P 50 mg or something else? ❓

      • Hey Steve, I’m definitely curious what you find out from the doctor. I worked up to 1/2 tablet Iodoral dose (about 6 mg) but am only taking 2 doses per week. I always feel uneasy about taking any supplement every day, even with the daily recommendations like Vit C, Vit D, I probably take these about 5x per week.

      • Steve,
        One other thing, did you ever do the 24 hour iodine loading test? I did it a few months after starting supplementation with iodine. Iodine body sufficiency is considered optimal at 90% but I haven’t found any info on why the optimal is considered to be 90%.

        • I’ll let you know what the test results are. I’m guessing they’ll be normal since I don’t really have any issues except losing more weight than normal. I never did the iodine loading test. I tried doing some more research on iodine, but there is a lot of conflicting information out there, and both sides sound pretty convincing.

          • Well I guess there is something wrong. I have to go in for another blood test because my TSH was only 0.1. They said the normal range was 0.3 to 5.6. Now I’m a little worried.

          • Steve, I wouldn’t freak out about these test results. TSH is affected by substances containing iodine, and at least 3-5 t1/2 should lapse from the last dose for the test to be accurate. So unless you did stop iodine supplementation prior to the test, the results cannot be reliable. Next time before taking this test allow enough time for your body to be able to clear itself from iodine supplements.

          • I didn’t understand….you wrote 3-5 t1/2. If I stop taking all iodine how long should I wait before getting a blood test?

          • Biological Half-Life (t1/2):
            The time required for one half of the total amount of a particular substance in a biological system to be degraded by biological processes. I don’t know what is the half-time for your particular supplement. But let’s assume it takes 24 hours for it to be half-eliminated from your system. Now for the test to be reliable you need to have 3-5 half-times. Which in this case would be 3-5 days. If you can find the information on half-time for your supplement from the manufacturer — better yet. But I think to go for the test after stopping it for 3-5 days is sufficient enough. Good luck!

          • Did not find an edit feature to edit a post. I meant to say Half-Life not Half-Time.

          • Daniel Forsythe writes about having adrenal and thyroid problems in The Mercury Diaries. You can figure out what is going on by taking your temperature three times a day, at 9:00, 12:00 and 3:00, and averaging them, track them for a week. If they fluctuate up and down, then your adrenals are tired and need support. If they are stable but lower than 98.6, then your thyroid needs support. And it often is both unstable and low, in which case work on your adrenals first. For adrenals, add 1/2 to 1 tsp of himalayan salt per day spread out during the day, plus take adrenal cortex extract, start with 50mg/day and increase the dose every 7-10 days by 50mg/day, until your adrenals stabilize and your temperatures are flat. Then work on thyroid, take thyroid glandular, same protocol. Danny has an excellent writeup in his book.

          • “I have to go in for another blood test because my TSH was only 0.1. They said the normal range was 0.3 to 5.6.”

            that TSH would diagnose you as clinically hyperthyroid. which would explain the weight loss.
            is the weight loss unwanted?

            what dose of iodine were you taking when that test was done…the 225 mcg or the 6.25 mg ?

            I found a couple of comments from Paul regarding hyperthyroidism and iodine, have a read of them;


          • I’m 6′ 1” and 175 lbs right now, so I’m pretty slim. Still have a little extra fat even at 175. I usually stay right around 189. Haven’t been 175 for as long as I can remember & I’m 43. I was taking the 225 mcg when tested. I would guess I’ve been taking that for a month. Prior to that I was taking 6.25 mg every day consistently for years (ever since the 1st book). My TSH was 1.5 in 2008. Now it’s less than 0.1. I’m kind of afraid to go back to the dr now.

          • i seem to recall some people saying the lower the better for TSH,
            as long as you do not have any problematic symptoms. see wiki for symptoms;

            in the latest PHD book Paul writes “Aim for a TSH of 1.0 or below” (on page 393 of my book. check your Index if needed).

            Also, TSH follows a diurnal rhythm (in ‘normal’ people), it will be higher in the early morning & lower in the afternoon.
            So you may need to consider that when testing, ie. test roughly around the same time to get a more accurate comparison.

          • So does anyone know if this makes sense. I took 6.25 mg for 3 years & never noticed anything. I dropped to 225 mcg a month ago, and now I’m apparently hyperthyroid. Would reducing the dose cause the reaction I’m having? Today my pulse won’t go below 90 which is disturbing. I’m usually in the 60’s. I think I’ll go in for the follow-up blood test tomorrow.

          • Does Paul still comment on these boards? It’d be nice to get his opinion.

            I wonder if I should go back to 6.25 mg’s.

          • Hi Steve,

            I generally don’t have time to comment while I am at our retreat. I would stop iodine entirely if you are hyperthyroid, just get it from food, and wait for the thyroid to heal. Make sure you are not supplementing selenium. The thyroid injury can happen while you are taking high doses. Iodine can suppress thyroid hormone formation and symptoms but would probably lead to further injury. The hyperthyroidism is very annoying while it is present but it will heal.

          • “Does Paul still comment on these boards? It’d be nice to get his opinion”

            Paul does comment infrequently. & probably even less at the moment due to his new bub.

            “I wonder if I should go back to 6.25 mg’s.”

            i would wait for now & see what your doctors have to say.
            hopefully Paul does see this comment & has a chance for a quick reply.

          • & when you see your doctor, also get him to do a physical exam of your thyroid,
            ie. feel your neck.
            ie. look for nodules, asymmetry etc…

          • Thanks, I’ll be sure to get the physical exam done. I’m freaking out a little……….maybe a lot.

          • & with the blood tests, make sure you get comprehensive thyroid tests,
            thyroid antibodies.

            there are others the doc may do, but that should be the minimum.

          • Steve,
            You have that right, there is a lot of conflicting information out there. I have seen anywhere up to 50 mg recommended as a daily maintenance dose.

          • Thanks for the replies Paul & everybody else. It’s good to have a little more information. How will I know if my thyroid heals? If it heals how long could that take? If it heals should I start taking the iodine again (225 mcg)? I’ll check with a dr now of course before I do anything like that, but I was just wondering. I think tomorrow will be blood test day for the other thyroid numbers.

          • I don’t know if someone answered this & I missed it but, why would I feel fine for years with 6.25 mg, and after switching to 225 mcg I’m all messed up?

          • Blood test is done. Dr said I am definitely hyperthyroid & probably have Grave’s disease.
            TSH <0.1
            Free T3 6.7 pg/mL
            Free T4 2.6 Ng/dL
            Now I'm really scared. Just want to disappear.

          • I was just reading that labs have different reading, so
            here are my results with the reference ranges.

            TSH: <0.1 (0.3-5.6 uIU/mL)
            Free T3: 6.7 (2.3-4.2 pg/mL)
            Free T4: 2.6 (0.5-1.2 ng/dL)

          • So after doing some more examination I have noticed:
            The right side of my thyroid is most likely swollen.
            I feel stuffed up………..the right side of my head most notably in my ear
            My right eye doesn’t look quite right, very slightly bulging out
            My voice is raspy. I can no longer sing deeply like I used to or even talk normal.
            What is happening to me?
            I’m supposed to call for a specialist appt tomorrow, but does anybody know what’s happening to me?

          • Hi
            I think it’s unfortunate that you are having so many unexplainable symptoms. For that I am sorry. Note: I am not a doctor and neither is anyone here.

            have you read things like “Recovering from hyperthyroidism”


            There are a lot of things which can cause hyperthyroidism,

            “There are several conditions that may produce Hyperthyroidism, including:

            Graves’ Disease
            Thyroiditis (thyroid inflammation)
            A single hyperfunctioning ‘toxic’ Hot Nodule
            A hyperfunctioning or toxic Multinodular goiter
            Drug- or iodine-induced thyroid dysfunction
            Excess thyroid hormone ingestion
            Pituitary or non-pituitary (ectopic) TSH or HCG excess (extremely rare)”

            and you do not necessarily have graves’ disease. I think further testing is necessary to rule that out or to confirm it.

            One of the factors which may have influenced your weight loss is how much iodine your thyroid takes in. There is no way to know how your thyroid is using any iodine which you were supplementing. Did you have an iodine uptake test?
            From the site above:

            “In addition to blood work, investigations may include an iodine uptake test to determine how much iodine the thyroid gland is capable of taking up. This allows detection of conditions where the thyroid gland is working too hard (Graves’ disease, single hot nodules or multiple hyperfunctioning nodules), and hence the iodine uptake is usually elevated.”

            Also, from the site linked to above:

            “If the iodine uptake is very LOW in the presence of hyperthyroidism, this often implies the presence of inflammation or suppression of iodine uptake by excess iodine or exogenous drugs or ingestion of thyroid hormone.”

            If I were you, I would get an iodine uptake test to see how much iodine my thyroid was taking in. Then, it might be clearer if your thyroid issues were being caused by the excess iodine supplementation you state you were using.

            Paul and others on this site discuss having a TSH of 0.1 or lower (whether from iodine supplementation or because of thyroid hormone supplementation) and they have recovered.

            If I were you, I would NOT use radioactive iodine, thyroid ablation, or any of the other treatments discussed for hyperthyroidism but I would WAIT. Yes, that is a frustrating response. If I wanted to be extra cautious because I was very worried, like you, I might ask for a scan of my thyroid to search for nodules, which could help explain why or why not I am taking in more iodine than others with iodine supplementation.

            Here is more on iodine uptake, and thyroid scans:

            “If the iodine uptake is very low in the presence of hyperthyroidism, this often implies the presence of inflammation or suppression of iodine uptake by excess iodine or exogenous drugs or ingestion of thyroid hormone. Patients with hyperthyroidism and multinodular goiters may have normal to increased iodine uptake. Similarly, patients with very mild Graves’ disease (GD) may have a normal iodine uptake, although most patients with GD will have an elevated iodine uptake. Conversely, patients in the recovery phase of thyroiditis may also exhibit an elevated radioactive iodine uptake. Hence the iodine uptake needs to be interpreted in the appropriate clinical context.

            Occasionally, a thyroid scan may also be done to discern the region(s) of the thyroid gland that actually take up the radioisotope. Scans are done with radioactive isotopes such as technetium or iodine that are given in small amounts, result in minimal radiation exposure, and are safe with no known side effects.”

            if I were you, I would NOT take carbimazole or any other hyperthyroid medications.

            I might also recommend finding a naturopath who specializes in hyperthyroidism. Chris Kresser recently started taking patients again.

            Here is a podcast he wrote about Graves disease, should you have it (he treated his wife for it with Low Dose Naltrexone):


            I understand you are freaking out because you have been supplementing, but I would not do anything drastic besides take those tests, and to understand that unless your level of iodine has not been varying, you may see significant range in your TSH, Free T3, Free T4, and other values.

            A thyroid likes about the same amount of iodine every day and so I think when you went from 6.5 mg to 250 MICRO grams, your thyroid did not like it.

            Speaking from experience, I was at much higher levels – 50 mg, and even 100 mg. I’m sure any doctor would be shocked. I took selenium 400 mcg per week during this time. I am fine, my thyroid levels are fine. I was testing to see if the iodine at higher levels was effective for my infections, but it was not.

            When I started the iodine, and when I stopped the iodine, I made sure to use a ladder approach – i.e. started at 250 mcg, went to 500 mcg, then 1000 mcg, then up to 3 mg (or 3000 mcg), then up to 6 mg, then 12.5 mg, then 25, then 50, then 100 mg – over the course of 2 months! and when I started to get off iodine, I similarly changed my supplementation over 2 months until I was back down to 225 mcg.

            Now I take a very dilute Lugol’s solution (1 drop of Lugol’s 2% diluted with 20 drops of water), eat seaweed, and use iodized sea salt.

            My issues were candida, and H Pylori, as well as SIBO and SIFO (Small intestinal bacterial and small intestinal fungal overgrowth) but the biggest issue was restoring my stomach acid.

            If you went on PHD not to lose weight or improve basic health but because you have some other issue that concerns you, might I suggest gut testing (Metametrix, Doctor’s data, and BioHealth), an adrenal test from BioHealth, and getting a basic physical?

            You really want to optimize your total health, and I’m sorry this happened and that you feel bad. I’ve been there, and while I may not have been as hyperthyroid as you, I’m sure my thyroid went through crazy variations.

            Get the tests and check for something else. if you do have Graves’ disease, there is hope. But likely your thyroid will calm down.

            Again, if I were you, I would be very wary of supplements. I would start eating a sheet or two of seaweed a day, and continue the other PHD supplements.

            Be reasonable- you made a major change in your supplementation, and it would be crazy to think your body wouldn’t react accordingly.

            I hope I am being properly responsible by telling you about the thyroid iodine uptake test and thyroid scan. Unfortunately, because your iodine intake has varied so much in the last couple of weeks, I don’t know how accurate those tests are but maybe they will give you some idea of how complex the human body can be.

            Another doctor, if you are really worried and specializes in iodine issues, could be Dr. David Brownstein (though I am iffy on him), and also Datis Kharazian has a great book on thyroid symptoms that I would recommend you read to gain an idea of the complexity of the thyroid and the multitude of symptoms which can present themselves.

            Good luck! The road to health is not easy, but self-experimentation requires a Heavy dose of thought. Thus, it is not for everybody, and some are better off taking a multivitamin… But I hope you will be ok, and we will be thinking about you on the PHD site.

            I hope I didn’t trivialize your problem or your symptoms, as I understand you must feel very scared.


          • Hi, wrote you a really long response but it’s caught in the spam filter. I wanted to chime in – I have gone from 250 micrograms to 50 milligrams of iodine. I did so over 2 months. When I lowered my iodine (was testing to see if it helped brain fog issues, which iodine didn’t), then I also similarly stepped my iodine back down over two months. Now I take 2% lugol’s, diluted by 15 parts.

            I understand it’s scary, but until you have testing, there’s no way to understand what’s going on. Unfortunately, because your iodine level has varied so much I don’t know how accurate tests will be. An iodine uptake test may be useful – per this site:


            Think it was irresponsible of your doctor to say you have Graves’ disease, as this seems to require more testing.

            As someone who did what you did – with the caveat that I have stepped my iodine up and down more cautiously, I would advise you to wait until your iodine intake is more stable, and then retest and see how your symptoms change.

            If you want to be really cautious, you can get a scan to see if there are nodules. But what would the test change? Would you get your thyroid ablated (i wouldn’t), get radioactive iodine (I wouldn’t), or take an antithyroid med which has dangerous side effects? I wouldn’t.

            How bad are your symptoms, and are you eating everything else WRT PHD diet and supplements?

          • Lyn, Thanks so much for your response. I read the entire page you linked to, and I took down some notes from what you wrote. It really makes me feel better to hear from someone & to get so much information & maybe a little hope. I’m just freaked out, but I’m trying to calm down. I can’t even get the specialist to answer the phone this morning, so I feel like I’m alone on this. I followed the guidelines in the 1st book exactly when I started the iodine/selenium, but like you said I dropped it down all at once, and that seems to have been a bad idea. I’ve stopped taking both iodine & selenium now. I do try to follow the PHD diet, and I’m still taking the other supplements. Thanks again. I really appreciate it.

          • Had some more questions. I feel better lately, so I don’t know what’s happening. Going to the opthamologist for my eyes this morning, but they don’t ache so much today like yesterday.
            1. Should I eat salmon once a week or avoid all seafood because of iodine?
            2. Should I take a 5mg lithium tablet once a day? I read it has some kind of helpful thyroid effect possibly.

      • Steve,

        You could very well be mercury/heavy metal toxic. Do you or have you ever had amalgam fillings? Mercury profoundly affects the thyroid and adrenals, and it gets stored in your brain. If so, it would serve you well to get Andrew Cutler’s book Amalgam Illness, and get a hair test from Direct Labs “Hair Toxic & Essential Elements-DD KIT” $119. The test should be interpreted according to Cutler’s Analysis which can be done for free if you subscribe to Low Dose Frequent Chelation Group on Yahoo. If diet and supplements are not solving your issues, this is an area you definitly want to consider. The protocol involves chelating with alpha lipoic acid – which is the only substance we know of that crosses the blood/brain barrier to remove mercury.

        • Steve,

          Don’t panic, there are solutions to almost everything!
          First, as I have already adviced earlier, stop the iodine completely. Also, try to reduce all food containing iodine for now.
          Second, have an ultrasound of your thyroid, see if there are nodules, if you have extra vascularity.
          If the ultrasound cannot tell, then you have to do a scynthigram. Make sure you leave enough time (4-6 weeks) between the moment you stoped the iodine and the scynthigram, since the scan is based on a small dose of radioactive iodine, and if you are saturated with iodine, the contrast will be too weak.
          Good luck.

          • I wasn’t in a complete panic until I noticed my eye is starting to bulge out. I’m going to look like a freak. I’m really scared. I stopped taking iodine & selenium. I’ll let the dr know I need an ultrasound. Thank you. (If you have any other advice or way to help please let me know).

        • I think I have 8 mercury fillings.

          • I would definitely subscribe to FLDC (Frequent Low Dose Chelation Group on Yahoo). To clear mercury, the first step Dr Cutler recommends is removing one filling at a time, every 6 weeks, and by someone who’s on the IAOMT practitioner list. The removal of mercury needs to be done by an extremely competent doctor. Also, you need to support thyroid with the protocol I mentioned before which involves taking temperatures to figure out thyroid/adrenal status, and taking adrenal/thyroid support if necessary. Dr Cutler’s books and subscribing to the FLDC yahoo group are excellent resources. Many people are finding that heavy metals are at the root of their problems; when you read Cutler’s book, you’ll understand why. My family has been following Perfect Health Diet for a couple of years now, and certain conditions have gotten worse; it wasn’t until we figured out the mercury connection that those issues have now begun resolving. Also, a hair mineral analysis done by the lab (Direct Labs) Cutler recommends, using his diagnostic outlined in is Hair Toxicity book is a great way to confirm mercury toxicity. The thing about amalgam fillings is that the mercury used is inorganic which has a 1/2 life of 20 years in the brain. Some lucky folks have the ApoE2 gene that clears mercury the most, so a few have a genetic advantage, but overtime, everyone is affected by the burden. Clearing mercury or heavy metals is a serious process, so please read the resources and really educate yourself.

          • Steve, a well written, very accessible book is Mercury Poisoning: The Undiagnosed Epidemic by David Hammond. Good overview, good/safe protocols for treatment.

        • Glad you are feeling better, Steve. I think it is because your body gets used to and adjusted to getting no iodine supplementation. Our bodies are very smart and most of the time they will self-regulate and self-repair given an opportunity and time. I don’t think you should avoid dietary iodine and exclude all seafood. I hope you are well on your way to recovery.

          • Hi Steve, I agree with Jenny M. just try eating some seafood, and B1, B2, b3, calcium, – wide variety of foods. (I’ve heard Iodine depletes your body of calcium, which is why I just do 200 mcg of KI a day and seaweed/seafoods now)

            May I make a suggestion? I wouldn’t do lithium if I were you. It affects your thyroid and your thyroid is going through a lot of changes now. I understand the temptation to balance out an excess with another supplement, but if I were you, I would give your body some time without things affecting your thyroid.

            May I ask what your health issues are that you thought Iodine supplementation would help? I apologize if I missed that earlier in this thread. I think you said Candida, but have you confirmed that via stool and urine testing?


          • Skipping lithium is probably a good idea since I don’t really know what affect it has. I’ll cross that off the list for now. I had no health problems. I was following the first book, and 6.25 mg’s wasn’t a big deal according to the book. I was hoping I could just stay with that amount & that it would possibly help me to avoid prostate cancer that runs in my family. People take huge doses…..I’ve seen 50 mg’s mentioned quite often. I thought I was playing safe with only 1/2 of an Iodoral.

  3. I suppose I was reacting to the liable undertone that I picked up from Steve’s first post. I found it odd that he took iodine for 3years and never got thyroid labs and an iodine test done during that time and he only just saw a doctor?

  4. Steve,

    You might want to check for autonomous nodules in your thyroid (toxic nodular goiter is another name for it) which might have benefited the extra iodine you took to manufacture thyroid hormone outside the control (feedback) of your pituitary.

    I would start with an ultrasound to spot any possible nodules. If that is not conclusive you might need a scynthigram.

    Before that please test your TSH, Free T3, Free T4 and Total T3. I suspect you have been having a subclinical hyperthyroidism which is now manifest.

  5. And Steve, please stop the iodine completely until you have ruled out the autonomous nodules. They take up most of the extra iodine to make hormone, and that’s not a good thing.

  6. Paul can u comment on Phosphatidylserine. Do you recommend it?. And if so how smuch should one take.?
    Thank you!

  7. I am looking to buy Nascent iodine from Alex Jones. Does anyone know if Nascent iodine is best form of iodine to take.

  8. Have you had any experience in supporting someone who wants to come off of Coumadin?

  9. My wife is pregnant and she refuses to eat egg yolks and liver. I am looking for the best way to supplement choline as she may not get enough through diet. I realized there are so many forms of choline supplementation and am so confused about the differences. Which one is best to use during pregnancy?

    Choline Bitartrate
    Choline Citrate
    Phosphatidyl Choline
    Citicoline/CDP Choline
    Alpha GDP/Choline Alfoscerate

    Thank you!

  10. What do you think Dr. Jaminet? Could there be a new therapeutic supplement recommendation on the horizon? Poop pills?

  11. Paul, I realize your not a doctor, but is there any chance you could list step-by-step what you would do if you were in my situation. I’m the guy with the hyperthyroid problem. This is my 15th day since stopping all iodine, selenium, & lithium. My main problem is my heart. If I lay down & relax it’s often in the 60’s. But when I move & even do something simple like shave it gets up to 100. I’ve been eating healthy & took the week off to rest. I’d like to go for more walks, but I’m afraid because of my heart rate. Just looking for a little guidance. (I have an endo dr appt next Tuesday, so I’m not asking for a medical diagnosis, just curious what steps you would take). Thank you, Steve.

    • Hi Steve,

      It’s mainly a wound healing problem, get lots of collagen (bones, joints, tendons in soups and stews every day) and lots of vitamin C. Then you just have to wait it out. For symptom management the main thing you need to do is reduce adrenal stress by providing lots of electrolytes (potassium, salt) and water plus eating a balanced nourishing diet, and entraining circadian rhythms.

      • Thank you Paul. If you have time I had more questions, but if you don’t that’s ok. 1. Should I still eat weekly salmon? 2. Should I take lithium? 3. Any idea how long it would take for a thyroid to heal or for my heart to calm down? 4. If I make it thru this & get better should I take iodine again some day (a small amount of course)?

        • The endo said I had an inflamed thyroid, but no nodules, and not Grave’s disease. He doesn’t know what I have, but told me to take some anti-thyroid & some beta-blocker.
          TSH: <0.01 (0.44 – 4.75 mIU/L)
          Free T4: 3.1 (0.6 – 1.2 ng/dl)
          T3,Total 218 (87 – 178 ng/dl)
          TSH Receptor AB <0.90 (<=1.75 IU/L)
          Any idea what's wrong with me? Are the anti-thyroids & beta-blockers a good idea? It freaks me out to put drugs like that in my body. I don't want to make a bad situation worse.

  12. Hello, I am not able to source organic liver locally. In this case, which supplements should I take instead? thanks

  13. Now has Argentine Beef Liver Powder. Argentina is famous for it’s maintenance of standards for its beef.

  14. Hello Paul!

    Something that I have been wondering about for quite a while: why are your recommendations for B vitamins so much higher than the Recommended Daily Intake by the FDA? For instance, you recommend 500 mcg of B12 once per week, when the recommended daily allowance is 2.5 mcg. I am sure you have some good reasons, but given the 10^2 order of magnitude difference, I thought I should ask.. Many thanks!

  15. hi again Paul,

    i have just found out that the chelated magnesium supplement that i started using recently, is chelated with amino acids from rice or soy.
    Now a rice amino chelate sound fine…
    but what about a soy amino chelate…is that something worth avoiding, or would it be too small to be a concern.

    more details:
    in this particular product, each 500 mg magnesium amino acid chelate provides 100 mg elemental magnesium.
    So i am guessing that the (soy) amino acid is worth 400 mg(?).

  16. Dear Paul, and readers,
    Question: I’ve been using a product that supports the endocrine system; it contains wild yam extract as its active ingredient. I find it a bit expensive (especially mail order taxes and shipping!) and am trying to decide if I really need this particular supplement. I’m 48 and a mom. My daughter, 14, also takes it daily. What are your thoughts or research on the effectiveness of this kind of product? Thanks very much!

  17. Thanks for the answer above Paul.

    On a related note…what about GMO ingredients in supplements…

    …on a follow up email to the company selling the Magnesium supplements i mentioned above,
    I have found out that,
    “the product is not free of GMO ingredients”.
    Guessing again, i would say that it is the source of soy that is GMO.

    Hopefully you get another moment to comment on this as well.

    Should we be seeking out supps that are labelled as non-GMO…?

    thx again.

  18. Paul,

    If one was unable to get calcium from bone broths on a consistent basis would you recommend supplementation?


    • I will be interested in Paul’s response as I have read that only small amounts of minerals end up in the broth, even when properly made with vinegar or wine to help pull them from the bones. The most thorough study of this topic occurred in 1934 when McCance, Sheldon and Whittleson of King’s College Hospital in London reported in Archives of Disease in Childhood that the calcium content of several types of bone broth at just 5.2 to 28.6 mg per 100cc (12.30 to 67.7 mg per cup). – See more at:
      One would wonder if this is sufficient especially if one has osteoporosis.

      • Hi Joe,

        Green plants and dairy can supply enough calcium if you eat cheese and lots of vegetables. Otherwise, a small supplemental dose might be beneficial. 200-400 mg per day, 1-2x the magnesium supplement dose.

        Hi Donna,

        First, that is not a small amount of calcium — you can easily use a liter of stock per day in cooking, e.g. when making rice or in soups and stews, and so that would provide about 200 mg which would obviate the need for supplementation.

        However, I think that estimate is too low for the calcium in properly made stock. We lose about half the mass of our bones in 15 hours of cooking (5 rounds, 3 hours each, no vinegar or wine). There is surely a lot of calcium in our stock. I would like to see how the weight of bones changed in those measurements.

        • Interesting, Paul. But it sounds like it is generally not known / measured by any dietary guide how much calcium is actually in homemade bone broth. It would be worth sending a sample in to a lab for testing!!

  19. Does your body utilize Vitamin C differently – if you take it in pill form or eat oranges (food) to get the equivalent amount? I take supplements but I have always wondered if your body handles it differently from a supplement as opposed to real food. Thanks.

  20. Hi Paul,

    I have been following a paleo type diet for over a year. Six months ago I switched to sea salt and pink himalayan salt. I don’t eat seeweed as it gives me eadaches.

    Last year, my TSH levels were at 1.02, last month my TSH level rose to 5.21. After much pressing my doctor has agrred to do an antithyroid test. I am still waiting on the results.

    I am worried that i have damaged my thyroid from lack of iodine. I do eat 3 to 5 egg yolks, lots of salmon and smoked salmon, but otherwise not many sources of iodine. I eat liver at least twice a week, beef and lamb heart and bone broth almost every day.

    Yesterday I bought Trophic liquid iodine and took a small dose and again today (equivalent of 220 mcg). My situation is further complicated by the fact that i am trying to have a baby.

    My questions:
    If I am iodine deficient and if i have damaged my thyroid, should i put baby plans on hold?
    Could lack of sufficient iodine be the cause of my rising TSH levels?
    Is it possible to reverse the effects?
    How long can i expect the adjustment period with 220 mcg daily iodine supplement?
    Do you have any other recommendations?

    Thank you so much for this website and all your expertise!

  21. What about food grade Diatomaceous Earth?

  22. Thank you for this thorough and complete listing of helpful supplements.

  23. Why do the Vitamin K2 labels all tell you NOT to take this vitamin during pregnancy or while breastfeeding? I’ve read how important Vitamin K is for pregnant and breastfeeding women. Should we get this vitamin simply from foods????

    Also, are there any other vitamins & minerals recommended here that should be AVOIDED when trying to conceive/pregnant/breastfeeding????

    • Great question Jill..looks like we haven’t had a response from the almighty nutrition god Mr. perfect health himself. Where the eff are you Paul?! This is a great question that needs an answer, and needs an answer fast! Jill is pregnant god damn it, answer the fucking question Paul. 👿 it’s been 3 fucking months! What a great question Jill.

      • Dan,

        I missed this question when it first came in but Jill re-asked it and I answered a few questions down.

        Please do not use profanity on this blog in the future.

        • Hi Dan & Paul,

          Yes, Paul responded to my question (with a very in-depth answer) later. I must say that as one who has been very sick and gotten the run-around from many doctors, I can understand how it is very frustrating and scary to go out on your own and try to find a solution via nutrition. People who are sick can be very vulnerable. There are many websites and “nutrition-experts” out there who ask for money up-front and promise lots of help to follow. I am amazed at how the Jaminets continue to provide all this help free of charge! I’m so very grateful for the advice given in their book and website!

          I have to admit that in many ways, this diet has given me my life back. (And I’ve shared that with many.) I’m still working on things as perfect health is something that may take me a while to get to…I do have another question for you, Paul.

          I’ve found that my thyroid TSH level has come down a bit since implementing the diet and supplements (but not as low as it needs to be). I want to continue to increase my iodine intake but am not sure if that is something wise to do during a pregnancy or breastfeeding. (I have slowly gotten up to 2 mg a day.) Would you recommend stopping any iodine increases during this time or do you think it would be OK to continue? Thank you, again, for your help and support. I hope you can continue to help those who are going through various health crises for a long time! God bless you and yours!


          • Be careful with the iodine. I was taking 6.25 mg per day for a couple years, and now I have hyperthyroidism. The doctors aren’t sure exactly 100% what’s wrong with my thyroid, but they said the clues point to iodine-induced hyperthyroidism. Paul says it’s probably due to an injury to my thyroid gland from supplementation. I’m not sure if that’s the same thing as iodine-induced hyperthyroidism. Anyway be very careful. What I have right now is pretty debilitating. You don’t want to risk it. I hope it resolves itself by April which would be the 6-month mark.

          • I second Steve’s warning about iodine. I followed the Iodine protocol for less than 5 months upping my Iodine intake to 70mg per day from Lugol’s solution and I went hyper as well. I thought I had autonomous nodules, but my recent scynthigraphy did not confer this. It took several months to go recover from hyper.

          • Hi Jill,

            We recommend 225 mcg/day of iodine. 2 mg is a risky dose and you certainly shouldn’t increase further. I would drop the dose to 225 mcg/day.

            It typically takes about 2 years to recover from hypothyroidism, so you have to be patient.

            Best, Paul

          • Hi Paul,

            Oh no! I’m very confused. I’ve followed the advice in the book about upping the levels of iodine past 1mg. How do I go back down to 225mcg? Slowly or just only do that tomorrow morning? I’m so glad I asked this question. Have I done harm to myself or my little one? I pray I haven’t. Thank you so much!

          • Hi Jill,

            I think you are working from the original 2010 edition of the book. In the 2012 edition we changed our advice to only 225 mcg per day of supplemental iodine.

            If you don’t have the 2012 edition it’s worth getting it, it is substantially updated and half the material was new.

          • Hi Paul,

            Yes, I’m looking at the recommended protocol of upping iodine gradually on p. 291 of the 2012 edition. Should I go straight down to 225 mcg tomorrow or do I need to gradually decrease from 2mg?

          • Hi Paul,
            About the 2mg iodine as a risky dose- I had already purchased 12.5mg iodine/iodide tablets. I’ve been cutting the tablets and taking a piece once per week, I estimate 2-3 mg 1x week. Is it still considered risky to take this much only once a week?
            Steve- Thanks for posting again, I remember you posting last year and was wondering how things went for you.

          • Hi Jill,

            Yes, I’d go to 225 mcg or 450 mcg per day immediately.

            Hi David,

            Yes, I do think it’s risky to do a high dose occasionally. The reason we recommend daily 225 mcg is to avoid the shock of sudden high iodine if you eat a lot of seafood/seaweed at once.

          • Thanks Paul.

          • My case is strange. I felt fine taking 6.25 mg per day for probably a couple years. I reduced immediately to 225 mcg per day & that’s when the hyperthyroidism began. I don’t think I would’ve had a problem if I had just kept taking it, but who knows. I just hope it goes away at the 6-month mark which I’ve read is about the time it would take if I have iodine-induced hyperthyroidism. It’s definitely a scary situation.

          • Hi all,

            I really appreciate all these comments. I’m trying to figure out what path to take. Should I just reduce gradually (which seems to make sense seeing as I gradually got this high and Steve’s post seems like a warning) or is it best to just drop immediately? I only wanted to do what would help me with this and need some more information and guidance. I’m so confused as to why the confusion in the first place. I truly thought I was following advice from the book and this site on this. Thanks for all your help! -Jill

          • Hi Jill,

            I haven’t seen data on which approach works better. I think the thyroid can adapt more quickly to a drop in dose than to an increase. I think the risk of injury is greater when the dose is high; however, Steve’s case could be a warning about rapid reductions. I am not sure which is safest.

          • @Steve- Thanks for sharing your experience and good luck with the recovery.

        • Hi Paul, what are the reasons making you say that a 2mg daily Iodine is risky?

          thank you

  24. Is Turkey liver good? 😛

  25. Hi Paul,

    I have some lithium 5mg capsules, not tablets. I can’t cut them. Would it work if I took one of them every other day? Or is a single 5mg dose too much?

    Thank you,


  26. Hello Paul,
    Prior to eating 3 egg yolks daily about 7 months ago, the Genova food allergy testing should zero sensitivity to egg yolks/whites. A repeat test a couple of weeks ago shows sensitivity to egg yolks (1+). Also, cabbage showed a 1+ sensitivity but it’s now zero. Do you suggest a reduction in the number of egg yolks eaten daily in this case? I wonder if the amount is the problem here.

    • Hi Ray,

      The amount raises risk, but these steps take priority: (1) always discard whites; (2) always mix the yolks with food; (3) always warm or cook the yolks. Those steps reduce the amount of egg protein and render the rest more digestible.

      If you are already doing those things then you might reduce egg intake for a while, but the key is to heal the gut so you stop getting sensitivities.

  27. Hi Paul,

    I’m resubmitting this question and hoping someone can provide some insight since I’m worried this recommended vitamin (or some added ingredient) may be causing unknown damage or possible miscarriage…

    Why do the Vitamin K2 labels all tell you NOT to take this vitamin during pregnancy or while breastfeeding? I’ve read how important Vitamin K is for pregnant and breastfeeding women. Should those trying to conceive/pregnant/breastfeeding STOP taking K2 and get this vitamin simply from foods???? (And if so, how???)

    Also, are there any other vitamins & minerals that you recommend here that should be AVOIDED when trying to conceive/pregnant/breastfeeding????

    Thank you so much for your guidance on this!

    • Hi Jill,

      The Dietary Reference Intakes discussion of vitamin K during pregnancy is here,, and the following page. The conclusion is basically that there is no evidence: “Although supplementation with pharmacological doses of vitamin K during the later stages of pregnancy has been shown to increase plasma concentrations of vitamin K and improve coagulation function of pregnant women in some studies (Anai et al., 1993; Morales et al., 1988), the impact of antenatal supplementation on status of the newborn has been mixed (Dickson et al., 1994; Kazzi et al., 1990; Morales et al., 1988). Until more data are available, there is no evidence to suggest that the AI for pregnant women should be different from that for nonpregnant women. Therefore, the AI is based on median NHANES III intake estimates of nonpregnant women.”

      Those three “mixed” papers are:
      Dickson RC, Stubbs TM, Lazarchick J. 1994. Antenatal vitamin K therapy of the low-birth-weight infant. Am J Obstet Gynecol 170:85–89. In this study, giving pre-birth vitamin K1 to the mother had no observable effect.
      Kazzi NJ, Ilagan NB, Liang KC, Kazzi GM, Grietsell LA, Brans YW. 1990. Placental transfer of vitamin K1 in preterm pregnancy. Obstet Gynecol 75:334–337. This study used high doses of K1 and observed improved serum levels of vitamin K, but no effect on health of baby or mother.
      Morales WJ, Angel JL, O’Brien WF, Knuppel RA, Marsalisi F. 1988. The use of antenatal vitamin K in the prevention of early neonatal intraventricular hemorrhage. Am J Obstet Gynecol 159:774–779. This study found benefits of high-dose vitamin K1 during pregnancy: “antenatal use of vitamin K may result in a reduction and severity of intraventricular hemorrhage in the neonate”

      I searched Pubmed for further evidence, and I’ve been unable to find any evidence of harm from K2 supplementation during pregnancy. It appears the placenta regulates K2 transport to the fetus so the fetus never sees a high dose, Moreover, vitamin K deficiency is extremely common during pregnancy, and supplementation repairs it:, Most babies in the womb are K-deficient, this is why a vitamin K shot is given to neonates. Comments on prevalence of neonate deficiency here:

      In short, I haven’t seen any reported case of harm from K2 supplementation during pregnancy, and I believe the warnings are just precautionary due to lack of evidence. Please note the paucity of evidence and use your own judgment.

      Best, Paul

  28. Hi Paul!
    I have just read your book and I have a question about iron. I have started eating beef liver once a week but I´m afraid of getting to much iron. You wrote that most people should give blood regularly. If I don´t give blood do you think I get to much iron? Is it better to not eat liver and take copper supplement instead?

    Eva / Sweden

    • Hi Eva,

      Generally, menstruating women do not need to worry about too much iron, they are more likely to become deficient and anemic. However menopausal women should donate blood. It is best to eat liver and donate blood if your iron levels become excessive.

      Best, Paul

  29. Hi Paul,

    What do you think about taking dessicated thyroid tablets?


    • Hi Robert,

      I would favor an incremental approach to treating hypothyroidism starting with PHD including low-dose iodine supplementation, then levothyroxine/T4, then if symptoms persist a T3-containing treatment such as dessicated thyroid.

  30. Hi Paul !

    I’ve purchased TPCS, Iosol Formula II. I’ve been taking 1 drop/day since 8 days, but each drop contains 1830 mcg of iodine. It’s 8 times 225 mcg !

    Can i take only one drop per week in order to follow your guideline ?

    Was it a mistake to take so much during 8 days ?

    Thanks !

  31. Hi Paul,

    I’ve got Coenzyme B-Complex Advanced from Country Life. The label says that 2 capsules contain 400 mcg of Folate as folic acid and(6S 5-Methytetrahydrofolate — glucosamine salt).

    I’m hesitant to take them because of the folic acid ingredient. What do you think?

    Thank you,


    • Why not take 1 capsule a day or less? The B vitamins are mostly precautionary anyway, a little goes a long way. We recommend taking them once a week. 400 mcg folate once a week is inconsequential.

  32. Paul,

    What do you think about vitamins from “whole food” sources such as those produced by companies such as Standard Process, MegaFood and Garden of Life? Do you think these are more bio-available compared to synthetic vitamins? I also noticed that many of these use S. cerevisiae, more often used in beer and wine making and wondered if you knew why. Thanks for the insight!



  33. Hi Paul. As well as the extras you have suggested for pregnancy, should the standard daily and weekly supplements be continued? Thanks! Eleanor.

  34. Hi Paul,

    I find that I need more B vitamins than the once-a-week dosages that you recommend, as I find they relieve my anxiety and cold extremities, which I’ve struggled with for years. I haven’t pinpointed yet exactly which B vitamin might be making the difference, though I’m going to try to figure it out. I also find I need about 300mg of Magnesium a day when I take more B Vitamins, otherwise my dark chocolate craving goes through the roof.

    I know you say there’s no upper limit to these B vitamins, but I’m wondering why you limit your recommendations to once a week if my body is telling me I need much more? Is it just because I’ve been deficient for so long, and I can drop my dosages down with time? Also, any thoughts on why my magnesium requirements are also higher than what you recommend?

  35. Hi Jill,

    For what it’s worth, I decided to experiment with upping my iodine intake last year, from about March onward. I took more and more, using logols, until I was up to several drops daily…and then VERY unexpectedly discovered that I was (am) pregnant!

    Needless to say, I re-thought some of my bio-hacking experiments that I was engaged in at the time, and I immediately dropped my iodine dose back to Paul’s recommendations (this was July), and then to nothing (last month). My experiments (some) have continued through the pregnancy, and I’m hoping against hope that the baby will be healthy. I’ve basically been trying to constantly gauge the Potential Usefulness of Supplements as opposed to Potential Untested Harm to Baby.

    But in my case, my last pregnancy was so crazily complicated by my disordered mood symptoms, that I’ve had to tread a middle ground. I am doing a whole lot better during this pregnancy, in general, and so that has to be better for the baby on some level! We are in a whole new world of epigenetics and risk assessment when it comes to reproduction these days…

    Anyway – while I am very interested in Steve’s case, I also imagine that his is fairly unique, and that cutting down your iodine now is a good idea, and probably not harmful, all things considered…

    Just my 2 cents.


    • Dear Paul & Sarabeth,

      Thank you both for your advice! I appreciate your help. I hope things will go well with the transition. Take care! -Jill

  36. Sarabeth, Please keep us informed when that wonderful new baby arrives safe and sound!

  37. hello, i recently discovered your website, although i read your book years ago. i came to this page to make a new list of supplements and the links to the product recommendations on are missing. are you updating this? i would like to purchase through your website to help support your work. thank you, tami

  38. Hi Paul. You do a great job keeping up with everyone’s speficic questions! we love the PHD thank you for a great gift to the world! Can I also ask, are the weekly supplement recommendations safe to continue throughout pregnancy? (b vitamins excl folic/niacin, plus zinc, boron, chromium/vanadium). or should they be reduced to a smaller daily dose? don’t want to overload mine and baby’s body once a week with a whole lot of supplements? daily I take folate as metafolin, vit c, magnesium, choline, b12, probiotics. and lots of healthy PHD food! thank you, Eleanor.

  39. hi Paul,
    any ideas as to why the producers/sellers of collagen powders recommend they be consumed on an empty stomach. more specifically away from protein sources (inc protein powders).

    ‘they’ seem to be saying that consuming collagen with protein will reduce/inhibit the absorption of the collagen.
    does this sound reasonable to you…?

    on one level, i could see consuming both collagen and protein together as a good idea…ie. you would end up with a more complete and balanced amino acid profile…kinda like eating the animal ‘head to toe’.
    or does it come down to an absorption issue, are some aminoes just not absorbed completely (or at all) (due to competition from other aminoes) and will pass thru the body undigested/unabsorbed (& you are just wasting money).

    i hope you can shed some light on this topic for me…this has perplexed me for a while now.
    I have not been able to find any related studies, just the blurb coming from the sellers/manufacturers.

    • hi Paul,
      just ‘bumping’ this one,
      do you know of any further reading you can point me to on this topic. thx.

      This is all that Doctor’s Best had to say when i asked them;

      Thank you for your inquiry regarding our Best Collagen Types 1&3. Unfortunately, we do not have any references to send you. Taking the two products at the same time could result in receiving too much protein, and it is possible that you will not be absorbing the Collagen in the process.
      That is why we advise to take them separately.

    • ^
      the “two products” refers to taking collagen powder & protein at the same time.

    • I have seen info on amino acids competing to cross the blood brain barrier, but in this instance i am not interested in aminos getting to the brain. i’m more interested in the collagen & protein powders ‘getting to’ lean body mass, ie. collagen to joints & skin etc & protein to muscle.

      rather than an absorption issue i hinted at above, where ‘un-utilised’ collagen aminoes pass thru the body undigested/unabsorbed.
      Perhaps the competition (if it exists) resulting in the ‘un-utilised’ collagen aminoes are converted to glucose or ketones, hence not doing the job you are supplementing for ie. ‘getting to’ the joints, skin etc

  40. Since we need Zinc only once a week and a 250 capsules bottle last for 5 years. Could you please reccomend any brand to get Zinc from a bottle with between 60-120 capsules?


  41. Paul, my wife had a thalamic stroke one year ago. Since then she takes clopidogrel (75mg), simvastatin (10mg) and venlafaxine (75mg). Although she is recovering well, she is losing weight because she has little appetite and a clear preference for sweet, sugary food.
    She is not too thin yet, and in the last blood test lipids and minerals measured were ok, but I’m a little worried about long term.
    According to the neurologist, if she prescribed her something for appetite, it could let her more sleepy (which she is already experiencing due to the stroke as well).
    My question is: is there any supplement or particular kind of food that could raise her appetite, without messing with her sleepiness?
    Should I try to restrict sugar even in that situation?

  42. Just to add information, apparently, based on the exams, she has no heart disease or any other explicit condition or risk factor. It happened 1 week after she gave birth to our second kid, when she was 40.

  43. Episode 12: Circadian Rhythms with Paul Jaminet | Phoenix Helix - pingback on February 14, 2015 at 11:11 pm
  44. Hi Paul!
    I have a question about rice. You are recommending rice as a “safe starch”, but I have read about arsenic in rice, even in white rice. Can I still eat it and how often?


  45. hi Paul…

    i just noticed you have changed your B5 (pantothenic acid) 500 mg from weekly to daily.

    i presume this change was relatively recent…as in the book it indicated as a weekly supp.

    • …are there any other changes or updates listed above Paul,
      as compared to the book.

      (i have not gone through them all in detail to check)

      many thanks as always

  46. I’m trying to make a decision about whether or not to supplement vitamin E, by estimating the amount I get from food and comparing that to the peak health range. This prompts two questions:

    1. Do we have any estimate for the peak health range for vitamin E? I could not find one in the book, or on the website. The peak health range probably depends on PUFA intake (seeing as vitamin E prevents lipid peroxidation), so I’m not sure how seriously Perfect Health Dieters should take the US RDA.

    2. Even more basically, what is the right way of assessing vitamin E intake? Usually this is done by “alpha-tocopherol equivalents”; but it sounds as if this may understate the in vivo antioxidant potential of the tocotrienols relative to the tocopherols.

  47. Hi Paul!

    I didn’t know where to put this, so I put it here. What type of diet and lifestyle interventions would you recommend for someone with the ApoE4/E4 genotype? I’ve encountered “The Perfect Gene Diet” and the general recommendation seems to be to eat a mainly plantbased low-fat diet.



  48. I have recently bought your book and I am finding it very helpful. I am working through mercury detox and have recently (3 month ago) had all my amalgams removed. My question is how do I adjust the recommended dosages for my 4 year old and 7 year olds as they are detoxing also. The other question is do you have any additional recommendations for mercury detox, other than your basic supplements that are listed in your book? I have seen improvements already in myself after only 10 days of PHD, I have been morning fasting with only coffee and coconut oil combined with exercising in a fasted state, this seems to have sped up my detox, I’m passing a small amount of what appears to be compacted fecal matter every morning, I was low carb paleo before and was finding no improvements. Thank you for your wonderful information and any detox and child specific advice will be very appreciated.

  49. I am currently taking 10,000 mcg’s of Biotin per day for my thinning hair. Your recommendation is 5 mg once a week. Can you explain why only once per week and is it unhealthy to take the amount I am taking?

  50. Hi Paul. Do you still recommend taking NAC for a CPN infection? I took it for two weeks and had a strong reaction, which means it’s likely I do have CPN. But I have concerns about its safety for the heart. I read that NAC can cause pulmonary arterial hypertension by fooling the body into thinking it’s not getting enough oxygen. Apparently it causes the arteries in the lungs to narrow and the right side of the heart to swell.

    I am already having a huge problem with what is presumably secondary porphryia. I have episodes of tachycardia and shortness of breath (which began before I started taking the NAC). I sure don’t want to make these any worse. However, if NAC can help me without killing me, I want to take it, for its ability to kill EBs, and its liver and antioxidant protection. I am new at trying to deal with this disease. I have moppers and antibiotics on the way.

    What are your thoughts on this?

    I also want to thank you for your suggestion to take coconut oil throughout the day while dealing with this. I started doing that yesterday, and it has already helped tremendously.

    Thank you for all you do.

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