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.



Doses Per Day


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 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
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 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.