It is not essential to use these specific products.
However, when choosing any supplement, first, the form of each nutrient should be of superior effectiveness and safety and, second, the dosage and balance of each ingredient should be wise.

Most modern foods and diets are deficient in nutrients (1). A compromised gut struggles to absorb nutrients from food (2). Therefore, Supplements can be essential to restoration of nutritional balance in the body. Proceed wisely, Always keep balance in mind.

*MPR* = My Personal Rating, based on experience with the nutrient & the particular product.

Multivitamin

An essential way to smooth out nutrient imbalances.

If sensitive to nutrient imbalances, beware megadoses — most multivitamins have them. If a gentle multivitamin presents challenges, consider taking it every other day, or 2x/week. A gentle “multi” can be the foundation of your improvement.

Gentle Multivitamin

The most successful multivitamin I’ve found with my clients — and myself — is the Naturelo. These multi’s are all about balance.

Vitamin C

Vitamin C supplementation is wise for most people trying to improve their health.

  • If tolerable, 1-2x/daily doses, 400-500mg each dose, is wise.
  • If very sensitive, consider taking a small daily dose (100mg or less), or every other day.

Vitamin C can deplete sodium and copper in a depleted body.

Food-Based Vitamin C

It is not essential to take food-based Vitamin C, like is popularly argued. However, this is a fantastic product, combining two forms of Vitamin C: ascorbic acid and food-based. I’ve had great results with this one.

Liposomal Vitamin C

A fat-soluble form of Vitamin C that seems to absorb and remain with the body a bit longer than typical water-soluble forms. Not a true liposomal product, but does behave very similarly. During my recovery, I noticed this product’s effects more than traditional liposomal C.

Fat-Solubles (D A K E)

It’s not essential to take fat-solubles daily — but it is essential to understand them, and make sure levels are not low. One or two moderate doses of each per week is a conservative, safer maintenance dose. If very deficient, you might need more — perhaps daily supplementation — for several weeks or longer. It is very easy to oversupplement these four nutrients — they’re fat-soluble, so they stay in the body a long time, causing severe symptoms including insomnia and malaise.

Vitamin D

Low Vitamin D causes all sorts of metabolic, digestive, mood, hormonal, and sleep problems. Do not allow Vitamin D deficiency to derail your health. However, oversupplementation is extremely easy to achieve. Know what you’re doing when you supplement. Vitamin D depletes magnesium, Vitamin A, and sometimes calcium.

Vitamin A

Low Vitamin A can cause debillitating insomnia, digestive issues, hormonal imbalances, and skin problems. Vitamin A depletes Vitamin D and zinc, and slightly boosts iron levels. Vitamin A is a powerful antioxidant, protecting polyunsaturated fats from harmful oxidation.

Vitamin K

There are two forms of Vitamin K: K1 & K2. K1 supports clotting, while K2 supports hormonal balance and keeps excess calcium out of blood. K1 is found in leafy greens, K2 is largely absent from the diet, save for a few fermented dishes. Vitamin K generally supports healthy calcium blood levels, and opposes Vitamin D levels.

*Maintenance doses are less likely to create imbalances.

Vitamin E

Vitamin E is a hormonal powerhouse, while protecting polyunsaturated fats from harmful oxidation. Too much Vitamin E causes insomnia and other problems.

*I love this Vitamin E.

Minerals

The first four minerals are essential virtually daily for optimal health. You may not tolerate one (or more). Conversely, you may need lots of one (or more). The only true way to know is to try: Take some, observe symptoms. It’s essential to understand relationships between these minerals, especially when the body has been chronically depleted.

1st Four Minerals

Sodium

Hypothyroidism and sick building syndrome seem to cause the body to waste sodium. Many folks require large amounts of sodium until their inflammation and root causes are addressed.

Potassium

The general public is incredibly deficient in potassium. Potassium is the partner of sodium, and there balances/opposes/depletes sodium.

Calcium

Most forms of calcium are not very absorbable. MCHA is.

Magnesium

Essential for virtually every biological function. When deficient can cause insomnia. Will deplete Vitamin D and calcium.

2nd Four

Zinc

Incredibly pro-immunity and anti-pathogen. Supports testosterone. Dramatically depletes copper, iron, Vit A, and Vit D.

Copper

Powerfully anti-microbial, boosts iron levels and Vitamin A levels. Depletes copper.

Iodine

Essential for immunity and thyroid function. Is easily overdone, be especially wary of megadosing. Depletes selenium.

Selenium

Rarely needed in large quantities. Supports glutathione levels. Depletes iodine. Is easily overdone — foul body odor is symptom of overdose.

Sulfur

Very antimicrobial. Many people struggle to tolerate and balance their sulfur. Is very easily overdone via supplementation, be wary of overhyped products/recommendations.

Molydbdenum

Balances and depletes sulfur. Only needed in tiny amounts. Should not be supplemented in large amounts daily. Will generally deplete all minerals. May be required more frequently to reduce high sulfur levels.

B-Vitamins

I no longer consider the activated forms of B-vitamins to be wise for most people, because they are too intensely absorbed and create imbalances far too easily. Instead, the basic forms of B-vitamins are sufficient for nearly all nutritional needs.

All B-vitamins will deplete the other B-vitamins, so they must be taken in a balanced way. The B-vitamins also generally deplete sodium, except for B1, which can raise it. Single B-vitamin products should rarely be taken more than 1-2x/week, and should always be balanced with all other B’s.

B-Complex

This is a fantastic, low-medium dose of all B’s, though the extra-sensitive folks will still struggle to tolerate it. I take this about 3x/week.

B1 (thiamin)

Perhaps the most important B-vitamin. Deficient in many diets and foods. Thiamin Hcl is the superior form for most everyone. Other fat-soluble forms (TTFD and benfotiamine) are too intense and can be harmful. Can deplete all other B-vitamins, especially B2.

B2 (riboflavin)

Great for energy production. Can deplete B1, especially.

B3 (niacin)

Essential for fat metabolism, especially, and blood flow, as well as feelings of relaxation. Megadosing this is popular, but not without risk; Be safe, use smaller doses.

B4 (choline)

Critical for liver detoxification. Even moderate doses can cause mood disruptions and irritability.

B5 (pantothine)

Essential for the skin’s natural barrier. Other B-vitamins — especially biotin — can deplete this, causing acne breakouts. More supplemental B5 can resolve this, along with fixing digestive issues which cause nutrient depletion.

B6 (pyridoxine)

An essential B-vitamin for sleep and detoxification, but one that is also easily overdone. Avoid megadosing B6, even by accident: B6 is commonly sneaked into supplements containing other ingredients.

B7 (biotin)

Essential for hair and collagen, but can deplete all other B-vitamins, especially B5 (causing skin flare-ups). Do not take isolated biotin daily.

B8 (inositol)

Is often taken with choline for optimal results. No longer considered a B-vitamin.

B9 (folate)

Essential for detoxification, is easily overdone, and few people require much supplementation.

B12

B12 is not readily absorbed in the intestine, so sublingual forms are superior. B12 depletes all other B-vitamins, and can cause acne breakouts in large doses. There is no need to megadose this nutrient, in fact it can cause problems, despite its popularity. Can also deplete lithium.

Needing to create your own program?
Read ‘Your Program’ to get started.

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This page is a part of the Pillars of Health — Nutrients.

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