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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)

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)

, 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)

such as kimchi, sauerkraut, or fermented mixed vegetables (for nucleotides, probiotic bacteria, and vitamins K2 and B12), and 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

, weekly (copper, vitamin A, folate, choline). If you like, substitute weekly plus 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





Magnesium Use chelate (e.g. glycinate) or citrate

Daily dose 200 mg





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

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





B6 For those who don’t take a B-50 complex

We recommend 50 mg to 100 mg per week





Biotin We recommend 5 mg once per week





B12 We recommend 500 mcg to 1 mg once per week

Sublingual methylcobalamin is preferred





Zinc We recommend about 50 mg per week

Be sure to follow our copper recommendations as copper-zinc balance is crucial





Boron 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.

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





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.



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





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



Silicon 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





Molybdenum We recommend 150 mcg to 1 mg per week





Taurine 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.

N-acetylcysteine Precursor to glutathione

Recommended dose is 500 mg

Can take more in cases of severe chronic infection





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





Creatine Supports muscle growth and preservation; especially valuable for the elderly

Up to 1 teaspoon (5 g) per day





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





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.







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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