Healthy Diet Supplements Chart
You can buy the supplements recommended at iHerb – Products Bee Recommends.
For a complete description of the kinds of supplements to buy and doses see Healthy Diet Supplements – Description & Doses.
Important Notes:
- Take all supplements with meals that contain animal meats or eggs and natural fats.
- 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 between 3 meals per day. It is easier to take Vitamin C tablets or capsules instead of ascorbic acid crystals or powder mixed into water since it tends to be hard on the stomach; also rinse your mouth afterward because it can be hard on the teeth.
- Stop taking supplements one day each month to allow time for your body to re-balance nutrient levels. However, do not stop taking unrefined coconut oil or ocean sea salt which are considered foods and not supplements.
|
Supplement |
Description/Type |
Doses 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 and/or softgel capsules for Omega 3 (EPA plus DHA) & vitamins A & D |
Dose varies according to the brand see |
| Vitamin B Complex OR Nutritional Yeast “Flakes” See more about Niacin below. |
Balanced 50 mg tablets or capsules, plus 50 mg Niacin (B3) if the product contains niacinamide or a non-flushing kind, plus 100 mg Thiamine (B1), OR Nutritional Yeast “Flakes,” i.e. Red Star, Frontier, KAL, Now Foods brands. |
Take 50 mg B Complex, 50 mg Niacin, and 100 mg Thiamine twice a day, OR take 2 heaping tablespoons Nutritional Yeast Flakes mixed into water, soup, broths or other foods per day; take Niacin and Thiamine in addition to 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 |
Celtic Ocean Sea Salt is available at iHerb. |
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 or a non-flushing kind. “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.