Health & Nutrition

Supplements – What I am learning

Supplements recommendation

Food/Sun sources are preferred; take the lower amount daily as needed.

As with other dietary/lifestyle approaches, need to pay attention and evaluate the effects of supplement(s) and stop or modify as needed.

  • Vitamin D*: 2000/5000 IU
  • Magnesium** (Magnesium Citrate or Magnesium Glycinate): 250-500 – Better at bedtime as it can help with sleep.
  • Omega-3 fatty acid: If not enough from food that is mostly animal-base, 2-3 grams in fish oil capsule form
  • CoQ10 (Coenzyme-Q10): for older adults, especially those taking medications for diabetes, cholesterol, etc.: 100-200 mg
  • Zinc: 25-50 mg
  • B Complex: if not eating enough meat and animal-based, 1000 mcg – Especially B12 and B3 (biotin) found in liver, ground/red meats, salmon wild-caught, walnuts, and pecans.
  • K2 Vitamin***: MK4 version, 200 mcg for more vital bones
  • Note: do not take calcium

* Vitamin D is a prohormone produced photochemically in the skin from 7-dehydrocholesterol. Prohormones are substances that the body converts to a hormone

**Magnesium deficiency will not show in blood tests since the body works very hard to keep blood levels of magnesium constant by taking it out of the organs and tissues when not enough consumed.

***Foods high in K2 vitamin: 1. Liver of any animal. 2. Egg yolks. 3. Beef, especially fatty cuts. 4. Chicken, especially dark meat with skin. 5. Real, fermented cheeses. 6. Pork, even processed cuts like pepperoni, bacon, and sausage. 7. Natto (fermented soybeans). Obviously, meat and eggs from pastured sources are preferred.


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