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
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.