Healthy Diet Supplements Chart

To get the correct kinds and brands of supplements recommended by Bee see iHerb Supplements.

Please see Healthy Diet Supplements – Decription &s Doses for a more complete description of the kinds of supplements to buy.

Important Notes:

Take all supplements with meals that contain animal protein and "good" fats, since all nutrients work together.
Do not take more than 500 mg of calcium at any one time, since the body cannot process more than that amount.
Be sure to split up vitamin C doses, and take ascorbic acid with food since it tends to be hard on the stomach, and also rinse your mouth afterward because it can be hard on the teeth.
You should stop taking all supplements one day each month to allow time for your body to adjust itself as it sees fit.

Supplement	Description/Type	Amount Per Day
Calcium	Calcium citrate or Calcium Made from Eggshells	If you can have dairy take 300 mg calcium once a day. If you cannot have dairy take 300 mg twice a day.
Magnesium	Magnesium citrate	If you can have dairy take 350 mg once a day. If you cannot have dairy take 350 mg twice a day.
Cod Liver Oil	Cod liver oil liquid or capsules for Omega 3 (EPA plus DHA) & vitamins A & D	Dose varies according to the brand see Cod Liver Oil Products/Brands with Nutrient Levels Vitamin A: 20,000 - 30,000 IU Vitamin D: 800 - 1,200 IU Omega 3 (EPA plus DHA): 2,000 - 3,000 mg
Vitamin B Complex OR Nutritional Yeast "Flakes" See more about Niacin below.	Balanced 50 mg tablets or capsules, plus Niacin (B3) if the product contains niacinamide (synthetic form), OR Nutritional Yeast "Flakes," i.e. Red Star, Frontier, KAL, Now Foods brands.	Take 50 mg twice a day, plus 50 mg Niacin twice a day, OR take 2 heaping tablespoons Nutritional Yeast Flakes mixed into water, soup, broths or other foods per day; you don't need to buy Niacin since it is already in the Flakes.
Vitamin C	Vitamin C tablets or capsules and/or ascorbic acid powder or crystals taken in water.	1,000 mg 3 times a day = 3,000 mg total; start with small amounts and slowly increase them to avoid getting loose stools.
Vitamin E	Non-synthetic mixture (the letter "D" or "d" in front of the different types)	200 IU twice a day, or 400 IU once a day, however if you are already taking 800 IU per day, do not decrease that amount; if you are taking more vitamin E lower it to 800 IU
Trace Minerals & Sodium plus Chloride	A "good" ocean sea salt, i.e. Celtic brand available at Selina Naturally, or Le Paludier.	1 teaspoon spread throughout the day.
Coconut Oil	Virgin, unrefined, undeodorized, unbleached and expeller pressed or cold pressed	3 tablespoons per day taken in divided doses.

Niacin (B3) – Buy a separate tablet of niacin (B3) if the Vitamin B Complex product contains niacinamide, which is a synthetic non-flushing form. "True" Niacin (B3) causes a flush, including itching and redness, which lasts up to an hour, but it means it is helping you and it is nothing to be concerned about – see Niacin for more information.

Do not buy non-flushing niacin. Niacin is available in 50 mg, 100 mg, and 500 mg tablets, so be careful which one you buy; it should be 50 mg, or cut 100 mg in half. Some people need to start with 25 mg or less and slowly increase it so their flush isn't too severe.

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