Supplements

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)	<br />	<br />	<br />
Vitamin K2 Recommended dose: 100 mcg MK-7 Pharmacological, possibly therapeutic doses: 1000 mcg to 5 mg MK-4	<br />	<br />	<br />
Magnesium Use chelate (e.g. glycinate) or citrate Daily dose 200 mg	<br />	<br />	<br />
Iodine Recommended dose 225 mcg/day (one tablet) Nori sheets have about 50 mcg each; 2-4 per day replaces supplements Supplementation is to prevent lengthy iodine droughts	<br />
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	<br />	<br />	<br />
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	<br />	<br />	<br />

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	<br />	<br />	<br />
B2 (riboflavin) 100 mg per week	<br />	<br />	<br />
B6 For those who don’t take a B-50 complex We recommend 50 mg to 100 mg per week	<br />	<br />	<br />
Biotin We recommend 5 mg once per week	<br />	<br />	<br />
B12 We recommend 500 mcg to 1 mg once per week Sublingual methylcobalamin is preferred	<br />	<br />	<br />
Zinc We recommend about 50 mg per week Be sure to follow our copper recommendations as copper-zinc balance is crucial	<br />	<br />	<br />
Boron The 3 mg dose can be taken one to three times per week	<br />	<br />	<br />

Prenatal Supplements

The most important prenatal supplements are:

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

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

Choline

Not necessary if you eat enough egg yolks and liver
But extremely important during pregnancy, and safe

Inositol plus Choline

Not necessary if you eat enough egg yolks and liver
If supplementing choline, good to mix in some inositol

Iron (optional)

About 30% of pregnant women develop iron deficiency anemia
Don’t guess, test; blood tests will indicate if you need iron supplements

Optional Supplements

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

Probiotics
Chromium, 200-400 mcg per week (not necessary if you cook in stainless steel pots) and (optional) vanadium, 25 mcg per week
Lithium 5 to 10 mg per week
Silicon 5 mg to 25 mg daily
FOR PEOPLE WHO DO NOT EAT LIVER: Copper 2 mg per day
FOR PEOPLE WHO DO NOT EAT LIVER: Vitamin A from cod liver oil, 50,000 IU/week
FOR PEOPLE WHO DO NOT EAT MAKE BONE STOCK OR DRINK MINERAL WATER: Calcium up to 400 mg/day
B-50 complex (as a substitute for individual B supplements if you prefer fewer pills
Molybdenum 150 mcg per week
Taurine 500 mg to 5000 mg per week (higher doses may be therapeutic for small intestinal or systemic infections)
Selenium 0 or 200 mcg per week depending on selenium content of food (if food is produced in dry, flat areas = high selenium, no supplements; rainy, well-drained areas = 200 mcg/wk)

Probiotics Bifidobacterium spp can help with leanness and weight loss. Lactobacillus spp can help with acid reflux, bloating, SIBO, prediabetes, high triglycerides	<br />	<br />	<br />
More Probiotics Bifidobacterium spp can help with leanness and weight loss. Lactobacillus spp can help with small intestinal issues	<br />	<br />	<br />
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.	<br />	<br />
Chromium If you don’t cook in stainless steel, we recommend 200 mcg chromium one to three times per week Stainless steel pots may release 88 mcg chromium per day of use Optional: vanadium 25 mcg one to two times per week	<br />	<br />	<br />
Lithium Best is to take 1 mg per day; 5 mg once or twice per week is next best Caution: too much lithium can exacerbate hypothyroidism and increase potassium excretion		<br />	<br />
Silicon Up to 25 mg per day Most people would benefit from more silicon Seaweed is a good food source	<br />	<br />	<br />
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	<br />	<br />
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	<br />	<br />
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	<br />	<br />
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	<br />	<br />	<br />
Molybdenum We recommend 150 mcg to 1 mg per week	<br />	<br />	<br />
Taurine We recommend 500 to 1000 mg weekly for healthy persons Supports production of bile salts	<br />	<br />	<br />
Vitamin E Red palm oil is a good food source If supplementing, take mixed tocopherols and tocotrienols	<br />	<br />	<br />

Therapeutic Supplements

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

N-acetylcysteine Precursor to glutathione Recommended dose is 500 mg Can take more in cases of severe chronic infection	<br />	<br />	<br />
Glycine Supports collagen production, bile conjugation, and glutathione production Desirable if you don’t eat daily extracellular matrix (bones, joints, tendons, skin, hooves) Up to 2 teaspoons (10 g) per day	<br />	<br />	<br />
Creatine Supports muscle growth and preservation; especially valuable for the elderly Up to 1 teaspoon (5 g) per day	<br />	<br />	<br />
Melatonin An important sleep hormone, deficient in many brain diseases, has antimicrobial activity Take 1 mg sublingually just before bedtime For larger doses, combine 5 mg time-release with 1 mg sublingual	<br />	<br />	<br />
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.	<br />	<br />	<br />

Miscellaneous

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

Pill boxes

Set out pills once per week, aids remembering to take them

Pill cutter

For cutting tablets to reduce the dose

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4,438 Comments.

Judy Cervizzi July 24, 2011 at 2:40 pm

Paul and Shou-Ching,

Your book arrived two days ago and I am savoring every bite!!

I feel better! I am wondering about the dosage of the MK-7. I ordered more and it was ordinary Vit. K-100mcg.
Can you elaborate on this?
MK-7 I believe, has avoided a near CVA for me.
Anyway, I think making french fries with tallow or lard is the way to go.
Coconut oil is good but the flavor would be compromised.
I have many questions but one which really needs to be answered is:
What is the fat that hardens and congeals on top of soups and stews called?
Can I scoop it up and use it to saute vegetables or what??

Thanks,
Judy C.

Reply
Ellen July 26, 2011 at 6:23 am

Here is a strange one with regard to iodine. I thought I would run it by you on the off chances that it would ring any bells with diagnostic value.

Two weeks ago I started taking metformin in the hopes that it would bring my blood sugar down from the teens and I would be able to consume more starches. Turns out that when I take the metformin and iodine (was up to 25 mg) I get headaches. Have experimented several times with and without the iodine just to be sure. So right now no iodine.

This is most likely not going to be a problem going forward because it looks like the metformin is having no impact on my BG so I will probably discontinue it and get back to my iodine. But am curious as to whether this tells me anything meaningful.

Reply
Ellen July 26, 2011 at 6:27 am

Oh perhaps I should add that these headaches appear in the middle of the night and wake me up regardless of when I take the metformin and the iodine. Sometime midmorning they disappear. Chlorella and probiotics “seem” to help.

Reply
Paul Jaminet July 26, 2011 at 7:01 am

Hi Ellen,

That’s a tricky one.

On the one hand, metformin has a long list of drug interactions (http://endocrine-system.emedtv.com/repaglinide-and-metformin/drug-interactions-with-repaglinide-and-metformin.html), many of them antibiotics, and it wouldn’t be a surprise if it interacted with iodine. Metformin does interact with the thyroid or thyroid hormone: http://www.ncbi.nlm.nih.gov/pubmed/21521311, http://www.ncbi.nlm.nih.gov/pubmed/19942154, http://www.ncbi.nlm.nih.gov/pubmed/19502536.
Metformin also affects other hormones such as luteinizing hormone, prolactin, and insulin: http://www.ncbi.nlm.nih.gov/pubmed/19533481.

Since headache is a symptom of hypothyroidism, and metformin interacts with the thyroid and a transient hypothyroidism often occurs when increasing iodine dose, I would think this is a possible cause.

Headache is a reported side effect of metformin in clinical trials: http://www.ncbi.nlm.nih.gov/pubmed/21193187, http://www.ncbi.nlm.nih.gov/pubmed/20596715.

Metformin frequently causes lactic acidosis, a sign of oxygen deprivation in tissue. Oxygen deprivation in the brain causes headaches (thus headache is an early symptom of altitude sickness) and migraines are associated with it. See eg http://www.ninds.nih.gov/news_and_events/news_articles/news_story_migraine_hypoxia.htm, http://www.imigraine.net/other/meta.html.

Now let’s look at the other possibility. Suppose both metformin and iodine are having a beneficial antibiotic effect – metformin by depriving bacteria of glucose and iodine by improving immunity – and you are experiencing die-off toxicity. That would explain why the chlorella (helping to excrete toxins) and probiotics (also helping to reduce toxin influx from the gut) might help a bit.

Circulating toxins will definitely cause insomnia and may cause headache. Environmental toxins are a well attested trigger for migraines and headache. Toxins in the brain can definitely cause headache.

If that’s what’s going on, then it might be best to stay on metformin and iodine and get a more powerful detox program going, say by asking your doctor for cholestyramine. You might want to lower the dose of metformin and iodine until it is tolerable.

How can you tell which is which? I’m not sure. Testing for thyroid status would help tell if hypothyroidism/thyroid interactions were in play. Experimenting with cholestyramine would give clues.

Best, Paul

Reply
Ellen July 26, 2011 at 7:35 am

Wow!! Thanks for all the ideas. That gives me a lot to work with. With this information I have am more confidant about approaching my Doc for a cholestyramine prescription.

Reply
darius sohei July 29, 2011 at 1:21 pm

for those of us not taking a multivitamin, what kind of b-complex would you recommend and how often should you take it?
p.s. i am battling candida/fungus with a rotating 4 day protocol of many supplements.

Reply
Paul Jaminet July 29, 2011 at 2:36 pm

Hi Darius,

Personally I don’t generally recommend B-complex vitamins, but rather taking B vitamins individually in these groups:
1) B1, B2, biotin.
2) B6, B12.
3) pantothenic acid.

Reply
darius sohei July 30, 2011 at 1:38 pm

paul, is there a whole foods way of getting these in ample amounts, or should we supplement to be sure?

Reply
- Paul Jaminet August 1, 2011 at 9:06 am
  
  Hi Darius,
  
  We don’t normally recommend supplementation of these as food provides adequate amounts (and food + multivitamin for sure). However, in certain health conditions high doses seem to have pharmacologic / therapeutic effects. You can’t easily get such high doses from food.
  
  Reply
Lisa Carlson August 1, 2011 at 12:52 pm

Hi Paul,
I have begun taking 2 tbs of organic nonsulfuric black strap molasses daily in an attempt to ease the pain of menstrual cramps. I’m wondering if you feel this would be at odds with the PHD?
Thanks,
Lisa

Reply
Andy August 2, 2011 at 11:05 am

Hi Paul,

Your book and blog is fantastic, and I have been following a Paleo-style PHD for a while now.

I’ve been taking this multivitamin for less than a week:
http://www.amazon.com/Natrol-Favorite-Multiple-Iron-Free-Multivitamin/dp/B001G7QW1M

and it’s been giving me a headache. Is this a sign of toxicity? Could it just be a short term adaption? Do you see any problems with the formulation of this multi? I eat a pretty nutrient rich diet as is. Could I be overdoing it? I eat lots of greens, eggs, pastured meat, broths, fermented foods. I’m working on adding organ meats, but it’s been a challenge :).

Thanks!
Andy

Reply
Michelle August 5, 2011 at 11:59 am

Has anyone used the detox aides, probiotics, enzymes and had good results? I would love to be able to eat fruit again and not have an acne breakout. I would also love to eat some yams and onions (they give me big GI issues).

Thanks all!!
-M

Reply
maeve August 5, 2011 at 11:03 pm

As of 8/5/11, the Korean seaweed snacks listed have corn oil.

Reply
Judy Cervizzi August 6, 2011 at 10:22 am

Buy Seasnax by Naturesnax. 100% olive oil and sea salt.

Reply
Paul Jaminet August 7, 2011 at 1:51 pm

Hi Lisa,

Although molasses is not a PHD-compliant food, 2 tbsp is not much and if it makes you feel better you should take it. Same with modest amounts of honey.

Do you know why the molasses eases menstrual cramps? That seems like an interesting issue to explore.

Hi Andy,

Hmmm, that’s interesting. It does sound like your diet is fantastic and you may not need a multivitamin. Often a multimineral is a good supplement because on good diets there is rarely a need for vitamins, just minerals which can be hard to come by in the modern world.

I do think it’s worthwhile trying to pin down what’s causing the problem with a period of experimentation, because identifying the source might have diagnostic value for your health.

There are certainly some ingredients in the Natrol I would be suspicious of, including magnesium trisilicate (http://en.wikipedia.org/wiki/Magnesium_trisilicate; 10 mg is a lot of silicon! I had trouble with 2 mg silicon from horsetail), the 200 mg of herb extracts (I favor fresh food rather than some industrially processed extract), and PABA which is a nutrient for bacteria, not humans, can cause allergies, and is something I would generally avoid (http://en.wikipedia.org/wiki/4-Aminobenzoic_acid). Dehydration might also be an issue too.

First, I would try substituting another multivitamin for a month, one that lacks these suspicious ingredients, and seeing if they cause the same issue. That would tell us if it was a filler, impurity, or an ingredient unique to Natrol and solve the problem.

If the other multivitamin still causes trouble, you could try switching to a multimineral. If that fixes things it would narrow it to the vitamins; if not, then a mineral.

If either the multivitamin or multimineral cause problems, you could test individual supplements to narrow it down further. Eg, if niacin of PABA were responsible, that would probably indicate a bacterial infection or gut dysbiosis.

If you can narrow it down and report results, then I could think about it some more.

Hi Michelle,

Try them out! If they work then you’ve made diagnostic progress … you know it’s circulating die-off toxins from the gut causing the acne, so

I still wouldn’t eat much fruit because the detox aids will only ameliorate symptoms, the fruit will still be feeding the gut pathogens and so helping them multiply. But it would encourage use of probiotics etc.

Hi maeve, Judy,

Thanks for letting me know. I’ve replaced the first one with the Seasnax.

Best, Paul

Reply
CK August 13, 2011 at 12:36 am

Can anyone recommend a good multivitamin/supplement regime for a 6 year old? She’s starting school and I would like to boost her immune system as much as possible (she was sick a lot last year). She already eats PHD.

Thank you!

Reply
Michelle August 13, 2011 at 3:13 pm

We use Pure Encapsulations Nutrient 950 without iron. It is dosed by weight, see manufacturer’s recommendation.

We also add in low dose iodine, selenium, C, K2, and magnesium.

Reply
imran August 15, 2011 at 7:38 am

Hi,

Can I use Leucine or branched chained amino acids with medication prozac? thanks

Reply
Paul Jaminet August 16, 2011 at 7:08 am

Hi Imran,

I don’t see why not.

Hi Michelle,

Thanks for helping with CK’s question!

Reply
MM August 16, 2011 at 12:15 pm

Paul,

May I ask what sort of trouble the 2mg silicon from horsetail gave you?

Reply
Paul Jaminet August 16, 2011 at 12:31 pm

Hi MM,

I just didn’t feel quite right on it. It was subtle but I wasn’t inclined to take chances. It has diuretic effects, possibly that was the reason.

Reply
MM August 16, 2011 at 5:47 pm

Thank you, Paul.

I am also interested to know more about your lithium orotate trial. Do I gather correctly from comments elsewhere that you noticed no positive effect, only flaring of rosacea? At what dosage?

Reply
Paul Jaminet August 16, 2011 at 6:05 pm

Hi MM,

It caused a flare in my Candida infection which gave me acne (for the first time in many years) and worsened rosacea.

The dosage was too high, 120 mg, verging on a dose for bipolar, but the effect was very rapid, obvious within two days. I only took 3 pills over 3 days.

I will blog about this in my Candida series.

Reply
BG August 17, 2011 at 8:26 pm

Hi Paul,
I just bought a bunch of stuff from allstarhealth through your link. Great Prices! When you have a minute, I am hoping you can provide some general guidance about supplements for my wife who had her thyroid removed and currently takes 150 MCG of Levothyroxine. In addition, we plan on trying to conceive in the next few months and she is taking the following multivitamin https://www.allstarhealth.com/f/natures_way-completia_prenatal_multivitamin.htm
Do you have any special recommendations for her? Should a person with no thyroid (and who is trying to conceive)still take iodine in the manner you recommend? Which of the supplements that you suggest are critical and should any be avoided? And… while I am asking. Are there and changes to your supplement recommendations for me given the above?
Thank you for your time,
Best,
BG
p.s. Any idea if Bill’s (from above) Dr. published his book about thyroid issues yet?

Reply
Michelle August 18, 2011 at 12:01 pm

Hi Paul,

I read something about your reservations re: taking 5HTP & tryptophan in the comments on one of the threads, and now I can’t find it.

Please correct me if I’m remembering it inaccurately, but the bottom line was that you feel supplementing with 5HTP and/or tryptophan will promote infections?

Do you feel the same way about SAM-e? I ask about the SAM-e because I take it for the subtle lift in mood it gives me, and for presumed improved liver health and joint health.

I am also on low dose Doxy, 200 mg MWF, for the long term, for my RA.

Thank you.

Reply
Paul Jaminet August 18, 2011 at 12:07 pm

Hi Michelle,

Yes, 5-HTP and tryptophan promote infections.

SAM-e is good. A bit expensive though. I would try choline first before SAM-e.

Best, Paul

Reply
Paul Jaminet August 18, 2011 at 1:08 pm

Hi BG,

Best wishes with the conception! We have a friend who had a thyroid removed and conceived, the baby is doing great.

I think you can increase iodine dose quite a bit faster if the thyroid has been removed. That’s good, you want to clear as much bromine and other halogens from the body as you can before the pregnancy.

That prenatal looks great as far as vitamins and minerals are concerned. Many prenatals have too much folic acid, A or E, but this does not.

I’m not qualified to judge the herbs, but they look fine – I believe those are all edible foods and the doses are small.

I think I would stick with my supplement recommendations. The only real change would be to include iron, but the prenatal has that. You can eat red meat / beef liver too. The other key is choline. Eat lots of egg yolks.

Best of luck!

Paul

Reply
Bill August 18, 2011 at 2:08 pm

“p.s. Any idea if Bill’s (from above) Dr. published his book about thyroid issues yet?”

I’m Bill, and it’s not out yet:

http://www.amazon.com/Functional-Approach-Hypothyroidism-Traditional-Alternative/dp/1578263875/ref=sr_1_2?ie=UTF8&qid=1313694285&sr=8-2

His previous book is available, however. His views have evolved since that was written (e.g., he has found that most people do best on a somewhat lower dose of T3 than he recommended earlier), but it is still highly useful:

http://www.amazon.com/What-Your-Doctor-About-Hypothyroidism/dp/0446690619/ref=sr_1_1?ie=UTF8&qid=1313694421&sr=8-1

Reply
Lisa Carlson August 22, 2011 at 9:26 am

Hi Paul,
I’m having some symptoms that I think are related to the iodoral. I am not sure if they are detoxing symptoms or what exactly. I am having really itchy, dry eyes. I am currently only taking 1/2 a pill each day. I read online that getting some adrenal support supplements and taking fish oil 1000 mg could help. Any suggestions? Keep in mind I’ve got hypothyroidism and I am taking all the recommended supplements from your site.
Thanks,
Lisa

Reply
Paul Jaminet August 22, 2011 at 10:10 am

Hi Lisa,

Fish oil is a standard dermatologist recommendation for dry eyes. It can help. Also, you should try increasing your vitamin C dose, that can also help, and eating more starches if you are low-carb. Vitamins D and A are also important to minimize allergic reactions.

It’s conceivable that it’s related to bromine toxicity. Bromine like chlorine can make eyes itchy.

Adrenal support supplements I have little experience with.

Reasonable steps:
– Verify that it’s iodine-related: Cut the iodine dose in half. Does it help? If so, proceed extra slowly with the iodine.
– Experiment with bromine detox steps: Take extra salt and drink water, to help excrete bromine.
– Get thyroid and adrenal hormone levels tested – salivary test for adrenals. Check if the iodine has aggravated a hypothyroidism. How long have you been at half a tablet?
– Experiment with supplements.

I think it’s prudent to back off the iodine slightly until you feel you have a handle on what’s going on. 3 mg/day is a good dose.

Best, Paul

Reply
Lisa Carlson August 22, 2011 at 10:55 am

Thanks for your quick response. I have been doing the half tab for about two weeks. I think you are right that I need to go very slowly with the iodine. Thanks for the tips. I will try them.
Lisa

Reply
Lisa Carlson August 22, 2011 at 4:56 pm

Intersting idea – I had my hair colored last Tuesday. Not long after that I started experiencing the itchy eyes. Maybe the bromide in the dye caused the reaction?

Reply
Paul Jaminet August 22, 2011 at 5:06 pm

Hi Lisa,

If the dye contained bromide, I’d consider that a live possibility.

Reply
Darrin August 22, 2011 at 5:07 pm

Hi Paul, is Choline Citrate an ok supplement source of Choline?

I have seen some 500g Choline Citrate powder (by Primaforce) in a local shop. It does not indicate on the label the actual (equivalent) amount of Choline per serve. eg. how much Choline might you get from 1 gram of Choline Citrate, so i will need to find that out if i get some.

Reply
Paul Jaminet August 22, 2011 at 7:08 pm

Hi Darrin,

Yes, choline citrate is good. I don’t know how much choline is in a gram of choline citrate, but you won’t be too far wrong if you assume half.

Reply
Christophe August 24, 2011 at 9:10 am

Hi Paul,

this is some very good basic information. I wish everybody would follow these guidelines and many people wouldn’t get sick that much.

Here are my questions for you:

– What is your opinion on nootropic supplements? Did you every try those?
– How is your lithium supplementation going?

Cheers and keep posting!

Reply
Paul Jaminet August 24, 2011 at 9:22 am

Hi Christophe,

I’ve never tried nootropic supplements.

I had a bad reaction to lithium supplementation and stopped it. I don’t do it and would be reluctant to try it again. I will be blogging about this.

Reply
PigeonOrStatue August 25, 2011 at 8:36 am

Are these any good? I notice that the E is synthetic and they contain soya. I can’t find a complete list of ingredients – maybe one on MIMS but I don’t have a logon.

Forceval Capsules:

Vitamin A (as ß-Carotene) HSE 2,500.0 iu
Vitamin D2 (Ergocalciferol) HSE 400.0 iu
Vitamin B1 (Thiamine) USP 1.2 mg
Vitamin B2 (Riboflavin) BP 1.6 mg
Vitamin B6 (Pyridoxine) BP 2.0 mg
Vitamin B12 (Cyanocobalamin) PhEur 3.0 mcg
Vitamin C (Ascorbic Acid) BP 60.0 mg
Vitamin E (dl-a-Tocopheryl Acetate) USP 10.0 mg
d-Biotin (Vitamin H) FCC 100.0 mcg
Nicotinamide (Vitamin B3) BP 18.0 mg
Pantothenic Acid (Vitamin B5) USP 4.0 mg
Folic Acid (Vitamin B Complex) BP 400.0 mcg
Calcium FCC 100.0 mg
Iron BP 12.0 mg
Copper HSE 2.0 mg
Phosphorus HSE 77.0 mg
Magnesium BP 30.0 mg
Potassium HSE 4.0 mg
Zinc HSE 15.0 mg
Iodine BP 140.0 mcg
Manganese HSE 3.0 mg
Selenium BP 50.0 mcg
Chromium HSE 200.0 mcg
Molybdenum HSE 250.0 mcg

Also contains: Soya Bean Oil, Soya Lecithin, Hard Vegetable Fat (Biscuitine 621), Yellow Beeswax, Purified Water, Gelatin, Glycerine, Ponceau 4R (E124), Amaranth (E123), Titanium Dioxide (E171), Red Iron Oxide (E172), Vegetable Black Paste (E153).
This medicine contains amaranth (E123) and Ponceau 4R (E124), which may cause allergic reactions.
Forceval Capsules contain Soya Bean Oil. If you are allergic to peanut or soya, do not take this medicine product.
Forceval Capsules contain iron, an overdose could be fatal in children under 12 years.

The reason I ask about these is because I know I can get these on prescription in the UK so there is a maximum charge regardless of how many I am prescribed. I know a Centrum product is also available on prescription, but I’m not sure which one.

Reply
PigeonOrStatue August 30, 2011 at 2:17 pm

I’ve managed to get the standard Centrum prescription products in the UK: Advanced and Advanced 50+. Which would you recommend?

CENTRUM ADVANCED ADVANCED 50+
% EU RDA• % EU RDA•
Vitamin A (RE) 800 µg 100% 800 µg 100%
Lutein 500 µg – •• 1000 µg – ••
Vitamin E (a – TE) 15 mg 150% 18 mg 180%
Vitamin C 100 mg 167% 120 mg 200%
Vitamin K 30 µg – •• 30 µg – ••
Vitamin B1 1.4 mg 100% 1.65mg 118%
Vitamin B2 1.75mg 109% 2.1 mg 131%
Vitamin B6 2 mg 100% 2.1 mg 105%
Vitamin B12 2.5 mg 250% 3 µg 300% <== 3mg?
Vitamin D 5 µg 100% 5 µg 100%
Biotin 62.5 µg 42% 75 µg 50%
Folic Acid 200 µg 100% 300 µg 150%
Niacin (NE) 20 mg 111% 24 mg 133%
Pantothenic Acid 7.5 mg 125% 9 mg 150%
Calcium 162 mg 20% 162 mg 20%
Phosphorus 125 mg 16% 125 mg 16%
Magnesium 100 mg 33.3% 100 mg 33.3%
Potassium 40 mg – •• 40 mg – ••
Chloride 36.3 mg – •• 36.3 mg – ••
Iron 5 mg 36% 2.1 mg 15%
Iodine 100 µg 66.7% 100 µg 66.7%
Copper 500 µg – •• 500 µg – ••
Manganese 2 mg – •• 2 mg – ••
Chromium 40 µg – •• 40 µg – ••
Molybdenum 50 µg – •• 50 µg – ••
Selenium 30 µg – •• 30 µg – ••
Zinc 5 mg 33.3% 5 mg 33.3%

• According to EU Directive on nutrition labelling
•• No EC RDA established

ADVANCED Ingredients: Dicalcium Phosphate; Magnesium Oxide; Bulking agents E460, E464; Vitamin C; Potassium Chloride; Gelatin; Stabiliser E1202; Niacinamide; Vitamin E; Starch; Ferrous Fumarate; Calcium-D-Pantothenate; Sucrose; Zinc Oxide; Manganese Sulfate; Vitamin B6; Vitamin B1; Vitamin B2; Beta-Carotene; Cupric Sulfate; Vitamin A; Emulsifiers E570, E470, E433; Lutein; Modified starch; Lactose (from milk); Folic acid; Chromium Chloride; Sodium Molybdate; Potassium Iodide; Anti caking agent E551; Sodium Selenate; Biotin; Vitamin K; Vitamin D; Vitamin B12; Colourants E110, E171.

ADVANCED 50+ Ingredients: Dicalcium Phosphate; Magnesium Oxide; Vitamin C; Bulking agent E460, E464; Potassium Chloride; Gelatin; Stabiliser E1202; Niacinamide; Starch; Vitamin E; Sucrose; Calcium-D-Pantothenate; Ferrous Fumarate; Zinc Oxide; Anti caking agent E551; Manganese Sulfate; Beta-Carotene; Vitamin B6; Vitamin B1; Vitamin B2; Lutein; Cupric Sulfate; Emulsifiers E570, E470, E433; Vitamin A; Folic Acid; Modified starch; Lactose (from milk); Chromium Chloride; Sodium Molybdate; Potassium Iodide; Biotin; Sodium Selenate; Vitamin K; Hydrogenated vegetable oil; Vitamin D; Vitamin B12; Colourants E110, E129, E132, E171.

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PigeonOrStatue August 30, 2011 at 2:18 pm

Oh dear! All my lovely formatting gone.

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Paul Jaminet August 30, 2011 at 2:25 pm

Hi Pigeon, They’re pretty similar, I might go with the 50+ because of the lower iron, you don’t need iron unless you’re menstruating or pregnant.

On the other hand I might go with a multimineral supplement instead because the minerals are low in both and they are the most important parts.

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PigeonOrStatue August 30, 2011 at 3:32 pm

Chemo gave me a fibrillating arrhythmic heart so I’m now disabled and get free prescriptions. I asked the doc to specify ‘Centrum Silver’. The pharmacist is going to see if he can get some from his wholesalers, but says it could be an American product so I may have to go with the 50+. I’ll also investigate what mineral supplements I can get.

Read your ‘Blood Lipids and Infectious Disease, Part I’ which sent me to http://people.csail.mit.edu/seneff/statins_pregnancy_sepsis_cancer_heart_failure.html In which Stephanie Seneff says “Marshall [TG et al] argues that this growing practice [vitamin D supplementation] may be problematic because it is exposing gut bacteria to concentrated doses of vitamin D, which is acting essentially like an antibiotic. Many of the original bacteria in the gut succumb, and a new mix of biota emerges, with adverse consequences, possibly even contributing to the obesity epidemic”. Could this be a big problem?

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Paul Jaminet August 30, 2011 at 3:40 pm

You shouldn’t need to get an American version, I’m sure there are excellent European multis. Nothing special about Centrum Silver.

I don’t agree with that claim by Marshall. Vitamin D isn’t itself an antibiotic, but it does promote human immunity. I think if you raise D levels to those normally obtained by humans who get sun exposure, you’ll have the optimal gut flora, and low D levels promote dysbiosis.

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Andrew September 2, 2011 at 12:17 am

Hi Paul,

It was a pleasure meeting you and Shou-Ching at AHS11. I commented on your stellar array of recipe posts (specifically, the dumpling rolls) if that jogs the memory. Anyways, I wasn’t sure where to post this question so here it is on the supplement thread.

I recently noticed an increase of floaters in my right eye and I was wondering if you could bring your incredible mental powers to bear on this curious ailment. Conventional medicine seems to believe that this is simply a result of aging, trauma or retinal detachment but I’m 26 and nobody has hit me in the face recently, though I am myopic and have been under correcting to 20/40.

I have, however, had an unusual amount of anxiety and stress for the last 8 months or so and I’m wondering if that could be the true culprit, and if there is any theoretical treatment you could dream up, be it a supplement or otherwise. (I was thinking fasting could be beneficial as that may boost the body’s ability to dispose of cellular waste aka the gnarly formations floating around in my eye balls.) Very curious if you have any thoughts on this, though fully aware that you may not. Thanks!

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PigeonOrStatue September 2, 2011 at 5:38 am

Hi Paul,

I came across this im my search for the best multivitamin: http://www.multivitaminguide.org/best-multivitamin.html where Centrum scores 0.6 for effectiveness and ranks 99/100. Is the absorption and availability really this rubbish?

I’ve also been reading “The Calcium Lie” (2008) by Robert Thompson MD who really likes ‘hair tissue mineral analysis’ (HTMA) for diagnoses. He places many of the western worlds ills at the door of intracellular calcium excess and mineral deficiencies highlighted by HTMA. This is his ‘calcium cascade’:

EXCESS CALCIUM IN BODY
THAT LEADS TO calcium (Ca) seeking more magnesium (Mg) to try to keep the body in balance.
THAT LEADS TO a reletive Mg deficiency in proportion to Ca that leads to increased muscle tension and nerve endings firing erratically and other “electrical” functions of the body malfunctioning.
AND in it’s need for more Mg the body suppresses adrenal function in order to retain Mg to compensate for the high Ca, causing a loss of sodium (Na) and potassium (K) in the urine.
THAT LEADS TO a continual depletion of the Na and K stored inside the body’s cells.
THAT LEADS TO a loss of the Na and chloride needed to produce stomach acid needed to digest protein.
AND this increases incidences of heartburn and other digestive disorders and the use of prescription drugs that have further distructive effects and impede digestion.
AND the body gradually loses it’s ability to digest protein and absorb the essential amino acids that are the building blocks of protein.
ALSO Na depletion leads to failure of the sodium pump, the mechanism by which the body gets essential amino acids and glucose into cells (not including fat cells).
FURTHERMORE K levels decline dramatically which leads to thyroid hormone resistance and slowed metabolism.
SO all cells (except fat cells) become starved for glucose.
RESULTING IN increased cravings for glucose and for minerals leading to more cravings.
AND deficiencies of Na, K and essential amino acids and more cravings.
THE END RESULT IS multiple metabolic malfunctions, including, obesity, heart desease, type 2 hypothyroidism, type 2 diabetes, anxiety, depression, hypertention, etc.

What do you think?

Dave

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MM September 4, 2011 at 2:13 am

Paul,

Does your favorable view of supplemental lecithin include its most common form, soy lecithin? Perhaps soy lecithin is not the problem that soy generally is because it contains little or no protein? What about someone with leaky gut who is trying to play it especially safe?

Thank you!

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Paul September 4, 2011 at 9:24 am

Hi Paul,

I just read the article from above about the calcium lie. My mother is taking some Ca tablets because she has a minor osteoporosis at the level of the hip. What do you suggest in her case ? Stopping the Ca intake? Maybe supplementing with vitamin D ??

Thanks ,
Bye

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Susan September 6, 2011 at 3:20 am

Hi Paul,

just wondering what you thought of this supplement..?
http://www.vitacost.com/Life-Extension-Vitamins-D-and-K-with-Sea-Iodine

It would be D3 , K and Iodine in one.

Thanks for all you do

Susan

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Paul Jaminet September 6, 2011 at 7:18 am

Hi Susan,

It’s good, I like the idea, my reservation is that the dose of D is pretty high, it may be better to get more D from sunshine and less from supplements. But it would be a good winter supplement.

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Cathryn September 6, 2011 at 8:14 am

Hi Paul,

I just looked at the label for the Country Life Total Mins w/o Iron that you recommend and was surprised to see that it contains 1000 mg of calcium. I’m confused as you state in your book not to supplement calcium. I do not eat dairy, so perhaps this is okay?

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Paul Jaminet September 6, 2011 at 8:34 am

Hi Cathryn,

Yes, I would prefer a multimineral with less calcium but wasn’t able to find it.

One thing – the label amounts are for 2 pills a day and we recommend 1 a day, so only 500 mg calcium.

I think 500 mg is probably OK.

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