Healthy Diet Supplements – Description & Doses
© Copyright Bee Wilder
The diet plus all of the supplements work together, so do not leave any of the following supplements out.
To get the correct supplements, see iHerb Supplements Recommended by Bee.
You are advised to stop taking all supplements one day each month to allow time for your body to adjust itself as it sees fit.
Only Take Recommended Supplements
You will be much more successful if you only take the supplements listed below. If you are currently taking any other supplements it is advisable that you gradually go off of them.
The reason is because many supplements recommended by others, i.e. naturopaths, dieticians, and other
healthcare professionals, are because they do not understand what constitutes (makes up) a truly good nutritious diet. Therefore they recommend supplements that are obtained from the healthy foods contained in Bee’s Healthy Diet, and which are much easier for the body to digest and utilize than any kind of processed supplements.
Why Other Supplements are Unnecessary
Most “extra” supplements are totally unnecessary, often causing adverse effects, or they are a complete waste of money. Taking too many supplements will also interfere with the healing processes. “More is not better!”
A good example of this is kelp, seaweed and other green food supplements. Not only are many
green supplements too strong for unhealthy people to handle, which overwhelm the body, but they also contain too much iodine and other nutrients that are found in this diet.
Iodine (and many other minerals) is only required in “trace amounts” in the body and you will get
all that your body requires by eating butter and by consuming the recommended amount of good ocean sea salt, which is 1 teaspoon per day. Too much iodine causes just as much problem for the thyroid as too little.
Amino acids supplements are another example. Such supplements are processed, in pill or powdered form, and most are derived from soy, which has been hydrolyzed. All soy based products are damaging to the body, particularly to the thyroid. Hydrolyzing is the chemical method of producing monosodium glutamate (MSG), and MSG is a neurotoxin, meaning that it is poisonous to nerve tissue, or to the brain or spinal cord.
Animal studies have linked MSG with brain lesions, retinal (in the eyes) degeneration and obesity. Such products may be advertised as “all natural,” but they are far from it, and they cause a lot of serious damage in the body. Note: The term “all natural” is not regulated so it can be used by any company to sell their products, even if their products contain unnatural chemicals and substances.
Unfortunately, MSG and
related substances are not always labelled. Calcium caseinate, sodium
caseinate, textured protein, hydrolyzed protein, carrageenan, and citric acid
always contain MSG; soy foods, nutritional yeasts, protein powders, malt
flavorings, amino acids and various mixes labelled “flavorings,” “natural
flavours” or “seasonings” usually contain MSG.
MSG is frequently formed during processing, even if not deliberately added to a food product – this is just one more reason to avoid processed foods, and any processed protein powders and supplements.
Amino acids found in real foods like eggs and meats are much easier for the body to digest and utilize compared to any processed amino acids or protein powders of any kind.
Seven (7) macrominerals are required by the body,
meaning your body requires 200 mg or more daily – all other minerals are only
required in small amounts (trace amounts):
- calcium – foods plus supplement
- magnesium – foods plus supplement
- chloride – contained in good ocean sea salt
- sodium – contained in good ocean sea salt
- phosphorus – found in all meats and eggs
- potassium – found in many foods, i.e. eggs, meats, vegetables and tea.
- sulphur – found in eggs, meats, lemons, garlic and many other foods
See the Healthy Diet Supplements Chart for a handy List.
Supplements to Take
Supplements must indicate on the label they are “free-of” soy, sugar, preservatives, and additives. Some additives are unavoidable since they are used to keep capsules and tablets from sticking to the machinery at the factory, i.e. magnesium stearate. Others may be in such small amounts they won’t cause problems.
Calcium & Magnesium
Buy calcium and magnesium citrate in separate tablets, capsules or powder form. When bought separately it is easier to take more or less of each as needed.
It is commonly recommended to take 1,000 to 1,500 mg calcium daily, with half that amount of magnesium, but that is not correct. In fact taking such a high amount of calcium will cause imbalances in the body and will be very damaging in the long run. Most people today are more deficient in magnesium than in calcium, so it is important to take at least an equal amount, or a 1:1 ratio, until you see how your body reacts, which depends upon the amount of calcium and other nutrients in the diet.
If you can have dairy products you should take 350 mg of calcium and 350-400 mg magnesium per day. If you cannot have dairy products take 600 mg each of calcium and magnesium per day, split into 2 doses, i.e. 300 mg of each. The body is only capable of absorbing a maximum of 500 mg of calcium at a time, so each calcium dose must be 500 mg or less.
Muscle cramps in the feet and lower legs usually indicate you need more magnesium, and possibly less calcium. If you get muscle cramps, first increase magnesium a littl. If that doesn’t help, lower calcium. But also ensure you are taking vitamin D as recommended – listed under “Vitamins A, D & Omega 3 Daily Amounts” below. But don’t expect the cramps to go away in a couple of days, since it can take 5 days or longer for your body to adjust to changes in the amounts.
It can be difficult to balance calcium and magnesium, so each individual needs to find their own
optimal levels by experimenting. There are other factors that can deplete minerals, such as drinking a lot of herbal tea, or eating a lot of greens, etc. since they are diuretic, meaning they cause the body to get rid of water and minerals too. Also consuming grains, nuts, and seeds that aren’t properly prepared binds up minerals in the intestines, making them unavailable, and they are coated with an enzyme that interferes with protein digestion – see Grains, Nuts, Seeds & Legumes Must Be Properly Prepared. Of course no grains are consumed on this Healthy Diet.
Eggshells are a great source of calcium. Eggshell calcium is probably the best natural source of calcium, and it is easier for your body to digest and absorb than tablets or capsules. One-half (1/2) teaspoon of powdered eggshells equals 400 mg of calcium – see the Calcium Made from Eggshells recipe.
Calcium & Magnesium Doses: If you can have dairy products you should take 350 mg of calcium and 350-400 mg magnesium per day. If you cannot have dairy products take 600 mg each of calcium and magnesium per day, split into 2 doses, i.e. 300 mg of each.
Vitamins A, D & Omega 3 Daily Amounts:
- Vitamin A: 20,000 to 30,000 IU
- Vitamin D: 800 to 1,200 IU
- Omega-3: 2,000 to 3,000 mg
Ordinarily in summer months the sun produces vitamin D on the oils of the skin. However, I believe it is difficult, to almost impossible, for most people today to get vitamin D from the sun since there are so many factors involved, including having enough oils built up on the skin, and not showering or bathing too often using chlorinated water and soap which removes natural oils, etc. – see Vitamin D – Amount of Sun Exposure Required for more details.
For that reason I recommend everyone take cod liver oil all year. See Cod Liver Oil Brand with Nutrient Levels which compares some brands, and gives doses, and extra supplements that are required in order to obtain the recommended daily amounts.
Some brands of cod liver oil are processed to remove all the vitamins A and D and then synthetic vitamins A and D are added back in. These products are acceptable if the daily recommended amounts are taken, because too high levels can be toxic. However this is easily handled by not taking it one day every month. The synthetic form of vitamin D is found in some supplements, which is designated as D2, also called ergocalciferol. “True” vitamin D is designated as D3, called cholecalciferol. Also synthetic forms of vitamin A are in some supplements. True vitamin A is called “retinol.”
If the cod liver oil brand available does not contain enough vitamins A and/or D, buy vitamin A and/or D separately from cod, halibut or shark “liver” oil capsules, which contain vitamins A
and D, or vitamin A only, as required.
Note: Fish oil products only contain omega-3 (EPA & DHA), so you also need to get separate vitamin A and D supplements from cod, halibut or shark “liver” oil capsules.
Vitamin B Complex
- Nutritional Yeast Flakes – ensure you buy the “flakes” and not just “nutritional yeast” of any kind, which are very different. There are many good brands available, including Red Star, Frontier, NOW, etc. Take two (2) tablespoons mixed into water, soup, Bee’s Egg Drink or other foods per day. It has a nutty flavor which most people like. It contains Niacin (B3) which will cause a flush, including red and itchy skin, which is nothing to be concerned about – see more information about Niacin below.
Nutritional Yeast Flake Dose: Take two (2) tablespoons per day mixed into water or other liquids, or into foods.
- Buy a Vitamin B Complex brand that is balanced (also called synergistic, which means the same thing) and which contains the following B vitamins (Note: Buy a brand that contains most of the B vitamins listed below, and is in the amounts given):
- 50 mg Vitamin B-1
- 50 mg Vitamin B-2
- 50 mg Niacin (not
niacinamide which is synthetic) – see Note
- 50 Vitamin B-6
- 50 mcg Vitamin
- 50 mcg Biotin
- 1 mg Folic Acid
- 50 mg
- 50 mg Choline
- 50 mg Inositol
- 50 mg Para
Amino Benzoic Acid (PABA)
Note: If you cannot buy a vitamin B complex that contains niacin, you should buy “true” niacin (B3) separately and take it in addition to the vitamin B complex. Niacin causes a flush, which includes red and itchy skin, but that is because it dilates blood vessels, even the tiniest capillaries, which releases radiation and other toxins from the body.
Radiation from the sun, microwaves, cell phone towers, computers, TVs, X-Rays, MRIs, Ultrasound, etc. and many other sources, along with many other toxins, build up in the body – remember all those terrible sunburns? Radiation is flushed out by taking Niacin, which also helps the body get rid of heavy
metals and it oxygenates the body. Note: A high good fats diet also helps get rid of toxins and heavy metals, but niacin is the best nutrient for getting rid of radiation.
A niacin flush causes discomfort which lasts less than 1-2 hours, but it isn’t harmful in any way. Do not buy non-flushing niacin, called niacinamide which does not provide the same benefits that “true” Niacin does.
Vitamin B Complex Dose: Take 50 mg twice a day plus 50 mg of niacin twice a day at the same time, if it is separate. If you wish to take more niacin to flush out radiation and toxins, you can gradually increase it up to 400 mg per day, but do not exceed that amount since many other supplements must also be increased for doses of 400 mg and over.
Buy a tablet that contains rosehips, citrus bioflavonoids, hesperidin and rutin. Some vitamin C brands may not contain all of these substances, which is fine too. Start with 500 mg twice a day and gradually increase it to avoid getting loose stools (diarrhea), until you are able to take 4,000 mg per day total.
Ascorbic acid powder or crystals are much less expensive to take than vitamin C tablets. If you wish to take ascorbic acid, take 3,000 mg per day and 1,000 mg vitamin C tablet, which is a total of 4,000 mg vitamin C per day.
Because ascorbic acid can upset the stomach it is best to take it with meals. Also it can be hard on the teeth, so rinse your mouth well after drinking it.
Do not use sodium ascorbate, since it contains calcium and magnesium, or possibly baking soda. If there’s calcium and magnesium in your vitamin C you won’t be able to regulate taking the correct amounts. Baking soda is high in sodium which is diuretic, meaning it makes the body get rid of water and minerals along with it.
Vitamin C Dose: Take 4,000 mg total, taken in doses divided between 3 meals. Start with 500 mg twice a day and gradually increase it to avoid getting loose stools. If you get loose stools lower the dose for awhile and take more time to increase the amounts.
Buy natural source only, which is indicated by the small “d” in front of the different types of vitamin E, such as d-alpha-tocopherol. The synthetic version begins with “dl”, i.e. dl-alpha-tocopherol. Most vitamin E supplements are derived from soy, which must not be taken. Clear Base
or dry base formulas are soy-free.
However, it is very difficult to find the correct vitamin E today, so if you can only get it with soy, it is better to take it than not take any vitamin E.
Vitamin E Dose: Take 200 IU twice a day or 400 IU once a day.
The best way to obtain minerals is:
- By consuming a healthy diet as described in Lose Weight and Heal Naturally and in Foods That Damage, Foods That Heal.
- By taking
calcium and magnesium supplements (above).
- By drinking non-chlorinated water that contains natural minerals. The best water is regular tap water, because it contains all of Nature’s wonderful minerals. There are no processed mineral products on the market that can possibly duplicate Mother Nature. Use a charcoal filter to get rid of the chlorine and other contaminants, i.e. Brita or PUR water filters. Do not be concerned about fluoride in water since you will be eliminating all other sources on this program, i.e. toothpaste, dental treatments, processed foods and drinks that use fluoridated water, etc. Fluoride is a toxin that is easily eliminated when you are on this program. Do not drink distilled water, reverse osmosis water, softened water (contains too much salt), or bottled water that has fluoride or salt added, or is in plastic containers that are not safe. Distilled and reverse osmosis water are devoid of minerals and actually leach minerals from the body. “True” Spring water is good too.
- By consuming 1 to 1 1/2 teaspoons of “good” ocean sea salt daily, which contains over 84 minerals, i.e. Celtic (Nature’s Cargo in Canada), Himalayan, etc. Ocean sea salt provides proper amounts of sodium and chloride, which are two of the seven macrominerals required in higher amounts by the body. As noted above, adequate macrominerals, other than calcium, magnesium, sodium and chloride, are contained in the diet, i.e. potassium, sulphur, and phosphorus.
Electrolyte Drink: 1/4 teaspoon of ocean sea salt and the juice of 1/2 of a freshly squeezed lemon added to 6 ounces of filtered water (use less salt if you like to add it to foods) – drink 6 times a day (drink 3 of those glasses with meals to aid digestion).
Mineral Dose: Take a minimum of 1 teaspoon of ocean sea salt per day in the Electrolyte Drink (above) and/or added to foods, in addition to good non-chlorinated water that contains natural minerals.
Coconut can be taken as a supplement to ensure you get enough, or it can be used in cooking, added to foods, etc. Buy a good quality virgin or extra virgin unrefined coconut oil that is cold- or expeller-pressed, unbleached, undeodorized and not hydrogenated. See Coconut Oil articles for the many health benefits it provides, and see Coconut Oil Storage.
One of the best prices and quality of unrefined virgin coconut oil in North America is available at Mountain Rose Herbs. Ensure you buy the unrefined coconut oil, and not the refined one since they carry both kinds.
Unrefined Coconut Oil Dose: Start with 1 teaspoon 3 times a day, and gradually
increase it every 4 to 5 days up to a total of 5.5 tablespoons per day (taken in split doses), in order to minimize any detoxifying or healing reactions that can happen. Note: 3 teaspoons = 1 tablespoon.
If you have digestive problems like heartburn (called acid reflux), undigested food in your stools, constipation or diarrhea, etc. you will need to improve it as follows:
Also see Stomach Acid Problems to understand digestion and why the following suggestions help.
- Eat plenty of protein from meats and eggs, which increases stomach acid and stimulates the gall bladder.
- Consume plenty of “good” fats such as coconut oil, butter, lard and others, which help pull nutrients out of foods, strengthen all cells in the body, and ensure a healthy liver, gallbladder, heart, kidneys, lungs, etc. These fats do not require bile for digestion like other fats but their presence stimulates the gall bladder to dump bile into the first part of the small intestines. Bile is important for proper digestion.
- Do not consume uncooked foods, with the exception of raw eggs, because they are very hard on the digestive system – see Why Cooked Foods Are Healthier. However, meats and eggs should not be overcooked on high heat so that they lose moisture, become hard and more compacted (dense).
- Ocean sea salt added to foods, which helps pull nutrients out of them and increases stomach acid.
- Betaine hydrochloric acid (HCl) supplements may be needed by some people–see How to Take Hydrochloric Acid Supplements.
- Fermented foods and drinks, i.e. sauerkraut, kimchi, cabbage rejuvelac, etc., which are pre-digested by the fermentation process, and also
help overall digestion–see Recipes. Sauerkraut will automatically increase stomach acid if it is too low, and it will decrease stomach acid if it is too high – so it is Mother Nature’s great natural stabilizer of stomach acid levels. Eat 1/4 to 1/2 cup of sauerkraut with each meal to aid digestion.