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Nutritional Supplements for Optimum Health 2.0

Following the work of Drs. Russell L. Blaylock, M.D. and Jonathan V. Wright, M.D., this is an update to my 2009 article on nutritional supplements. The doses of a number of them are different particularly with regard to Curcumin and Coenzyme Q10, and the doses of calcium and strontium have been brought into better balance (less strontium than calcium). Three new nutraceuticals (unpatentable, nonprescription natural medicinal products) are added: R-lipoic acid; folic acid as 5-MTHF (5-methyltetrahydrofolate); and propionyl-L-carnitine, combined with acetyl-L-carnitine and alpha lipoic acid, each in a higher dose.
There is growing evidence that nutritional supplements � vitamins, minerals, amino acids, fatty acid nutrients, herbal and botanical products, and various other natural compounds like coenzyme Q10 and alpha lipoic acid � have specific health benefits, in addition to those provided by the right diet, daily exercise, reducing stress, and getting a good night�s sleep. Taken in the correct doses these nutraceuticals can help prevent cancer, heart disease, depression, neurodegenerative diseases, and prevent loss of hearing and loss of vision from macular degeneration and cataracts.
These are the supplements that I take, along with their doses and a brief explanation of each one�s benefits:
The Top Ten:
Vitamin D3 � 5,000 IU/day, 1 tablet (6 cents/day)

Called the "master key to optimum health," vitamin D controls the expression of more than 1,000 genes throughout the body, notably in the immune system, in endothelial cells lining blood vessels, pancreatic beta cells, and brain neurons. Genes that vitamin D express prevent influenza and treat tuberculosis,strengthen muscles, prevent common cancers (and possibly suppress metastasizes), and prevent autoimmune diseases. Vitamin D also expresses genes thatblunt the immune system-mediated inflammatory response that propagates atherosclerosis and congestive heart failure. For most people the dose needed to reach an optimal vitamin D blood level (25-hydroxyvitamin D) of 50 ng/ml is 5,000 IU/day, ten times the government�s recommended dietary allowance (RDA). People with cancer, chronic illness, and neurodegenerative diseases should take sufficient vitamin D to attain a level of 80 ng/ml (which requires 8,000�10,000 IU/day). See my article "Vitamin D in a New Light."

Iodine � 12.5 mg/day � two drops of 5% Lugol�s solution (5 cents/day) or one Iodoral tablet (26 cents/day)

Iodine taken in doses 100 times the RDA (100�150 micrograms/day) has important extrathyroidal benefits. These include its role as an antioxidant, in preventing and treating fibrocystic disease of the breast, and in preventing and treating cancer. In the right dose, iodine helps keep the immune system healthy, and it provides antiseptic mucosal defense in the mouth, stomach, and vagina. People who take iodine in milligram doses say that they feel healthier, have a sense of well being and increased energy. See my article "Iodine for Health."

Selenium � 200 mcg/day, as selenomethionine, 1 tablet (8 cents/day)

Bound to cysteine in place of sulfur and called the "21st amino acid," selenocysteine is the active site in some 35 proteins. Glutathione peroxidase, which contains four selenium atoms, plays a major role in free radical defense. Plasma selenoprotein P protects endothelial cells against damage, and epithelial selenoprotein protects prostratic secretory cells from developing carcinoma. People deficient in selenium have an increased risk of cancer. Selenium prevents cancer through a variety of mechanisms, which include antioxidant protection, enhanced immune surveillance, suppression of angiogenesis, regulation of cell proliferation, enhancement of apoptosis (cell death), and inhibition of tumor cell invasion. See my article on selenium titled "The Moon Goddess� Role in Human Health."

Vitamin K2 � 90 mcg/day, as menaquinone-7, 1 tablet (22 cents/day)

Vitamin K comes in two basic forms, K1 and K2. K1 is a cofactor for blood coagulation. K2 activates osteocalcin, a protein secreted by osteoblasts that plays a role in bone mineralization and calcium ion hemostasis. Calcium deposits in the walls of blood vessels play an active role in the formation of atherosclerosis. K2 activates a protein called matrix Gla (carboxyglutamic acid) protein. It carboxylates the glutamate residues in matrix Gla protein, which enables it to bind and remove calcium from blood vessels and thus prevent the formation atherosclerotic calcific plaques. Vitamins D and K2 work together in this regard because vitamin D expresses the gene that makes matrix Gla protein. Menaquinone-7, the natural form of vitamin K2, is better than synthetic menaquinone-4, the more widely marketed form of vitamin K2.

Magnesium (Mg) � 900 mg/day, in 6 tablets of Magnesium Citramate (Thorne Research) (6 cents/day)

Magnesium ions are essential to the basic nucleic acid chemistry of life, and 80 percent of the enzymes in the body need Mg in order to function. Mg deficiency can affect every organ system in the body. In skeletal muscles, Mg deficiency causes twitches, cramps, back aches, neck pain, tension headaches. With the heart Mg deficiency can cause angina (from spasm of the coronary arteries), high blood pressure, and rhythm disturbances, including sudden death.

Alpha Lipoic Acid (ALA)� 600 mg/day, in Jonathan Wright M.D.�s Propel, 8 tablets for men; 300mg/day, 4 tablets for women; along with Acetyl-L-carnitine and Propionyl-L-carnitine (life-enhancement.com) or 300 mg, as Thiocid (Thorne Research) (59 cents/day)

Sporting a sulfur-hydrogen (sulfhydryl) group and being soluble in both fat and water, ALA is one of the most powerful antioxidants in the body and a critical nutraceutical. In addition to its own work as an antioxidant, ALA restores the four other network antioxidants when oxidized (vitamin C, vitamin E, coenzyme Q10, and glutathione) back to their functional, reduced antioxidant state. ALA aids glucose entry into cells, improves insulin sensitivity, and reduces the risk of diabetes. It protects brain cells by blocking excitotoxicity, chelates (removes) mercury from the body, and reduces the risk of atherosclerosis. ALA also plays an integral role in producing the energy molecule adenosine triphosphate (ATP), feeding pyruvate from the glycolytic cycle into the Krebs cycle.

Coenzyme Q10 (CoQ10)� 400 mg/day, as Ubiquinol, 2 capsules ($1.26/day)

CoQ10 is a vitamin-like compound. The body synthesizes it, but in insufficient quantities, especially in people who take statins like Lipitor to lower cholesterol. It is a strong antioxidant and removes oxidized low-density lipoproteins (LDL), a leading culprit in atherosclerosis. CoQ10 also plays a critical role in mitochondrial energy production. It is a necessary ingredient in the electron transport chain that produces ATP through oxidative phosphorylation. A central event in chronic degenerative diseases is the loss of a cell�s ability to produce sufficient energy. The hearts in people with congestive heart failure, and the brains in those with Parkinson�s disease lack CoQ10 High doses of this supplement (800�1,200 mg/day) effectively treat these diseases. Even in these doses CoQ10 has no side effects or toxicity. Ubiquinol is the reduced, antioxidant form of CoQ10.

L-Carnitine � 660 mg/day 2 capsules (48 cents/day)

Fats supply most of the fuel that heart muscle cells use, and this compound is needed for cells to metabolize fats. L-carnitine transports long-chain fatty acids, which, by weight, have a double concentration of calories (compared with carbohydrates and proteins) into mitochondria, where they are converted into ATP. As is the case with CoQ10, people with congestive heart failure also have low levels of L-carnitine in their heart muscle cells.

Omega 3 fatty acids:

EPA eicosapentaenoic acid) � 850�1080 mg/day (in 2 tsp Quantum Cod Liver Oil)
DHA (docosahexaenoic acid) �1,050 mg/day (in 2 tsp Quantum Cod Liver Oil) (70 cents/day)
These two essential, Omega-3 fatty acids promote cognitive and neurological health, and they prevent heart disease and cancer. DHA influences brain cell signaling, receptor expression and function, and neurotransmitters. It stimulates neurite outgrowth and synaptic development and repair (brain plasticity). EPA thins the blood. Both regulate the expression of many genes involving antioxidant capacity and oxidative stress response, others that control cell signaling and proliferation, and genes that produce chemicals which reduce inflammation and improve blood flow through the coronary arteries and other blood vessels.
I mix the two teaspoons of cod liver oil in two ounces of Limu Plus (see below), which tastes good.

Resveratrol 100 mg/day as Longevinex ($1.61/day) or Resveratrol, with Trans-Pterostilbene � total 200 mg/day, 2 tablets, as PolyResveratrol-SR (Thorne Research) ($1.51/day)

This anti-aging agent, found in red grapes, extends the life span of yeast (by 70%), roundworms, fruit flies, and mammals (as seen in studies done with mice). Resveratrol controls the expression of more than 100 genes, including Sirtuin 1, the DNA-repair "survival" gene. Notably among its effects, resveratrol is a potent antioxidant, an anti-inflammatory agent (COX-inhibitor), liver detoxifier, brain plaque cleanser, and mineral chelator. It also normalizes blood sugar. (Trans-Pterostilbene is a naturally-occurring methylated metabolite of resveratrol, which is better absorbed and not as easily broken down in the liver. It has anti-aging effects similar to resveratrol.)

The cost of taking these ten supplements purchased online (see below) is $5.01 a day, about equivalent to the cost of a Starbucks double mocha latt�. They can substantially reduce the risk of getting cancer, heart disease, and neurodegenerative disorders with aging, such as Alzheimer�s dementia, amyotrophic lateral sclerosis, and Parkinson�s disease. These inexpensive nutraceuticals are better for one�s health than prescription drugs like Lipitor or other statins, designed to halt coronary atherosclerosis, and Fosomax, for osteoporosis.

I obtain the requisite Omega 3 EPA and DHA by taking 2 teaspoons a day of high-vitamin Quantum cod liver oil (Blue Ice cod liver oil is equally good), which also has 23,000 IU of vitamin A and 2,500 IU of vitamin D3, so that my total daily dose of vitamin D3 is 7,500 IU. (The vitamin D present renders this dose of oil-based vitamin A completely safe and non-toxic. See here and here.) Both Quantum and Blue Ice cod liver oil also come in capsules for those who don�t like drinking the oil.
Instead of cod liver oil, other preparations of EPA and DHA in capsule form are suitable substitutes, one of which, DHA, I also take in capsule form (Thorne Research).
In addition to these ten essential nutraceuticals one should also take a broad-spectrum multivitamin-mineral supplement. But better yet, I take these:
Other Nutritional Supplements I Take
Vitamins:
Fat-soluble vitamins (in addition to vitamins D and K above):
A � 23,000 IU/day, oil-based, in Quantum Cod Liver Oil, 2 teaspoons

Vitamin A helps protect the mucous membranes of the mouth, nose, throat, gastrointestinal tract, and lungs by promoting mucin secretion and microvilli formation. It is an essential nutrient for the eyes, skin, and immune system. The hormonally active form of vitamin A, 9-cis-retinoic acid, is essential for the full functioning of vitamin D (without it, activated vitamin D binds weakly to its receptors on DNA, resulting in a reduced effect on gene expression). Water-miscible, emulsified, and solid forms of retinol (vitamin A) supplements are ten times more toxic than oil-based preparations like that in cod liver and should be taken in a considerably lower dose. (See this study in Am J Clin Nutr 2003;78:1152�9.)

E � 800 IU/day, in "Unique E," which contains natural d-alpha tocopherol and a proprietary blend of d-gamma tocopherol, d-delta tocopherol and d-beta tocopherol, two capsules (46 cents/day)

Functioning as an antioxidant, vitamin E protects cell membranes by extinguishing various singlet oxygen and polyunsaturated fatty acid radicals. And like vitamins D and A, vitamin E also acts as a hormone in regulating gene expression. Natural d-alpha tocopherol works better than synthetic dl-alpha tocopherol, the most common form of vitamin E in multivitamin supplements. The natural form makes platelets less sticky, whereas platelets cannot absorb the synthetic kind. There are seven other forms of vitamin E � three tocopherols and four tocotrienols. Gamma tocopherol neutralizes free radicals that the alpha form cannot douse; and studies show that it, in particular, lowers the risk of prostate and colon cancer.

Water-soluble vitamins:

B1 (thiamine), B2 (riboflavin), B3 (niacin, as niacinamide), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin) � each 50 mg/day, in "B Complex 50", one capsule (8 cents/day)

Cells depend on these B vitamins for energy production and cell maintenance. Thiamine plays an essential metabolic role in carbohydrate and protein metabolism and in neural function. Riboflavin plays a key role in energy metabolism of fats, carbohydrates, and proteins. Niacinamide, the functional vitamin form of niacin, is a precursor for electron-carrying coenzymes involved in cellular respiration. It is also involved in DNA repair and the production of steroid hormones in the adrenal gland. Animal studies show that niacinamide protects against Alzheimer�s dementia and Parkinson�s disease, and it produces dramatic improvements in cognitive brain function after head injuries and stroke. Pantothenic acid is a cofactor necessary for forming coenzyme-A, a compound that plays pivotal role in the synthesis and oxidation of fatty acids, and the oxidation of pyruvate in the citric acid cycle (the process during aerobic respiration that generates biochemical energy). Biotin is necessary for cell growth, production of fatty acids, and metabolism of fats and amino acids; and it also plays a role in the citric acid cycle. During times of stress these critical water-soluble vitamins become quickly depleted.

B9 (folic acid) 400 mcg/day, in "B Complex 50"; and 1 mg/day as 5-Methyltetrahydrofolate (5-MTHF), one capsule, Thorne Research (25 cents/day)

Folic acid repairs DNA. Without folic acid, breaks in DNA, like that which occurs when a person is exposed to ionizing radiation, remain unrepaired. Along with vitamins B6 and B12, folic acid is a cofactor in the metabolism of methionine. When any one of these three vitamins is deficient, blood and tissue levels of homocysteine rise. Elevated homocysteine blood levels increase the risk of stroke, a heart attack, and peripheral vascular disease; and it is associated with a greater incidence of Alzheimer�s disease. 5-MTHF is the most biologically active form of folic acid and is worth taking in addition to the 400 mcg in the "B Complex 50."

B12 (methylcobalamin) 1,000 mcg/day sublingual (13 cents/day)

Along with folic acid, cobalt-containing vitamin B12 is essential for the formation of the nervous system�s intricate patterns and plays a key role in brain function and in maintaining a healthy nervous system. This vitamin is required for synthesis of DNA during cell division and is especially important in tissues where cells divide rapidly, particularly the bone marrow, which produces red blood cells a 50-day half-life.

C (buffered) � 3,000 mg/day (21 cents/day)

In addition to its role as an antioxidant, vitamin C is an essential cofactor for protein synthesis, particularly for collagen, the structural component of connective tissue (bone, teeth, cartilage, ligaments, skin, and blood vessels). Collagen makes up 25 percent of the proteins in the body. In its role as an electron donor, vitamin C transfers electrons to iron. Iron in enzymes that make collagen transfers its vitamin C-supplied electron to oxygen, thereby enabling it to combine with hydrogen as a hydroxyl (-OH) group. Hydroxyl groups attach to the amino acids in collagen, forming cross-links that give this protein its tensile strength. Vitamin C dramatically increases iron absorption and should be taken on an empty stomach (along with strontium below), not with meals.

Minerals (along with magnesium in the top-ten supplement list):
Calcium � 562 mg/day, 1 tablets of 1,500 mg Coral Calcium (7 cents/day)

In its ionic form, calcium functions as a signal for cellular processes and is the major material used in mineralization of bones and teeth. Taking calcium as a nutritional supplement avoids ever having a deficiency of this element. It helps keep one�s bones strong and helps prevent colorectal cancer.

Potassium � 2.1 gm/day, from 4 capsules (5.4 gm) of potassium bicarbonate, taken on an empty stomach washed down with a full glass of water (33 cents/day)

The potassium content of the average American diet is quite low, 60�80 mEq (4.4 gm)/day, compared to our Paleolithic ancestors, who consumed 400 � 125 mEq/day. Among its many benefits, potassium reduces blood pressure (see here), increases muscle mass (by deceasing urinary nitrogen excretion), decreases bone loss (by reducing urinary calcium excretion), reduces the risk of stroke (see here), reduces dietary acid load, and improves endothelial function.

Strontium � 340 mg/day, as strontium citrate, 1 capsule, taken alone on an empty stomach and not with other minerals, especially calcium, which impairs its absorption (18 cents/day)

On the recommendation of my physician, Dr. Jonathan Wright, I have started taking strontium to help keep my bones strong and prevent osteoporosis. Like calcium, its smaller cousin, strontium has two positive charges in its ionic form. Animal and human studies show that it increases bone density and the rate of bone formation and decreases the rate of bone resorption. In a randomized, placebo-controlled trial published in the New England Journal of Medicine, osteoporotic postmenopausal women taking 680 mg of strontium a day had fewer fractures. Strontium also reduces the incidence of dental cavities and has a cartilage-growth-promoting effect that could help people who suffer from arthritis. A review of the health benefits of strontium is here.

Zinc � 30 mg/day (13 cents/day)

Zinc is a constituent of more than 3,000 different proteins in the body. Like calcium, cells employ zinc to serve as a signal for cellular processes, notably in salivary glands, intestine, the immune system, and prostate gland. Zinc deficiency leads to poor night vision, a decrease in sense of taste and smell, reduced ability to fight infections, and poor wound healing.

The (Five) Network Antioxidants: They are vitaminC, vitamin E, Alpha Lipoic Acid, and Coenzyme Q10 above, and Glutathione (see The Antioxidant Miracleby Lester Packer and Carol Colman)N-Acetyl-Cysteine (NAC) � 1,000 to 2,000 mg/day, 2�4 tablets, the essential ingredient for making Glutathione (48 to 96 cents/day)

The two major sulfur-containing compounds (thiols) in the five-fold antioxidant network are alpha lipoic acidand glutathione. Called the "master antioxidant," glutathione regulates the actions of other antioxidants in the body, notably vitamins C and E and various bioflavonoids (water-soluble plant pigments). Glutathione also plays an important role in DNA and protein synthesis and repair, and the amount of glutathione in one�s cells predicts how long he or she will live. (It along with vitamin D protects against aluminum toxicity.) Glutathione is poorly absorbed and does not cross the blood-brain barrier. NAC, which is readily absorbable, provides the scarce sulfur-containing amino acid cysteine required for synthesis of glutathione. The two other amino acids in glutathione, glycine and glutamic acid, are widely abundant in food and cells).

Also Idebenone � 90 mg/day (61 cents/day)

On the recommendation of Dr. Russell Blaylock, I take this synthetic form of CoQ10 in addition to CoQ10 itself. Idebenone is more easily absorbed by the brain than is CoQ10. It protects neurons from free radical damage and other adverse excitotoxic effects.

Also R-Lipoic Acid � 400 mg/day, 2 capsules (88 cents/day)

This is the most active form of Alpha Lipoic Acid (ALA), supplementing the 600 mg of ALA (see above) in Propel.

Two other Carnitines (80 cents or $1.60/day)
Acetyl-L-Carnitine �2,000 mg/day, in Jonathan Wright M.D.�s Propel, 8 tabs for men; 1,000 mg/day, 4 tabs, for women (life-enhancement.com)

Like idebenone with regard to CoQ10, this form of carnitine is better absorbed by the brain than L-carnitine. It increases cell energy, and the acetyl component is an important neurotransmitter. Acetyl-L-carnitine helps prevent and treat Alzheimer�s dementia, amyotrophic lateral sclerosis (ALS), and Parkinson�s disease.

Propionyl-L-Carnitine �2,000 mg/day, in Jonathan Wright M.D.�s Propel, 8 tabs for men; 1,000 mg/day, 4 tabs, for women (life-enhancement.com)

As per Dr. Wright, Propionyl-L-Carnitine, combined with Acetyl-L-Carnitine and Alpha Lipoic Acid, enhances libido and sexual function in both men and women.

Amino Acids
L-Carnosine � 2 gm/day, 6 capsules ($1.98/day)

A water-soluble antioxidant that protects cell membranes, regulates calcium metabolism in heart muscle cells, and has other important wound healing and anti-aging properties.

Arginine � 2,000 mg/day (2 capsules twice a day) as "Perfusia-SR" (97 cents/day)

Arginine fosters heart and blood vessel health. It improves production of nitric oxide by vascular smooth muscle cells, causing blood vessels to relax and have improved blood flow; and it decreases platelet adhesiveness, rendering them less sticky, which further enhances blood flow. This amino acid also bolsters the endocrine system, enhances immunocompetence, and hastens wound healing.

One Omega-6Fatty Acid
Conjugated Linoleic Acid � 2,000 mg/day, 2 softgels (18 cents/day)

Vegetable oils � corn, cottonseed, canola, sunflower, safflower, and soybean oils � contain Omega-6 fatty acids. Although Omega-6 fatty acids, like their Omega-3 cousins, are essential, Americans consume far too many of them. The ideal ratio for Omega-6/Omega-3 fatty acid consumption is 1:1 up to 4:1. The average American, however, consumes Omega 6 fatty acids in a 50:1 ratio! In this amount, these polyunsaturated plant fats cause inflammation, which is the underlying cause of a number of chronic diseases, including atherosclerosis. They also cause cancer (see here and here). But conjugated linoleic acid, in eggs and animal fat (not in vegetable oils), is the only Omega-6 fatty acid that is worth taking as a supplement. Conjugated linoleic acid reduces body fat and, among its anticancer benefits, suppresses breast and colon cancer.

Chlorella � 1000 mg/day, 1 tablet (7 cents/day)

Chlorella is a microscopic algae known for its ability to detoxify heavy metals � mercury, cadmium, lead � from the body. It stimulates the immune system and with its high chlorophyll content, counteracts bad breath (and foul smelling stools).

Curcumin � 1500 mg/day, 6 tablets as Meriva-SR ($1/day), plus 100 mg in PolyResveratrol

Curcumin is the orange-yellow curry spice that comes from turmeric root. It is an antioxidant and has antiproliferative and pro-apoptotic effects on cancer cells, especially melanoma. It suppresses inflammation by down-regulating NFk B activity and blocking eicosanoid synthesis of inflammatory leukotrienes, prostaglandins, and thromboxanes derived from arachidonic acid. Meriva-SR is curcumin complexed with phosphatidylcholine for superior bioavailability.

Probiotics
Theralac � one tablet/three times a week, containing Lactobacillus acidophilus (5 billion CFU), L. paracasei (5 B CFU), L. rhamnosus (2 B); Bifidobacterium lactis (5 B), B. bifidum (3 B) � total of 20 billion colony forming units (64 cents/day)

Beneficial probiotic bacteria help us digest and absorb our food, keep the immune system functioning properly and play a role in generating vitamin B-12. They prevent food allergies, help repair the gut lining, suppress bad bacteria, and help metabolize hormones. Abnormal metabolism of estrogen can produce compounds that may cause breast cancer, and women with low numbers of probiotic organism in their colon have been found to be at a higher risk for breast cancer.

https://www.lewrockwell.com/miller/miller36.1.html

thats all I have to take every morning? well if I knew it was that easy!

lol....

i think i'm going to use that info as more of a measurement when i look at superfood powders. compare what he recommends to what is actually in it.

I think its a good reference.

Good article. I have my dad (and I take similar) CoQ10 200 mg a day now and carnitine a couple times a week. D3 5000 a day and an occasional alpha lipoic. Iodine seaweed capsules supplying 1 mg a couple times a week.

this is going to keep me busy for a few days of research, thanks for the info. I have a great deal of respect for the work of Drs. Russell L. Blaylock, M.D. and Jonathan V. Wright, M.D.

It's a good basis to start from.
The vitamin D3 amount will need checking after 6 months. Naturally the skin will create 10~20,000iu given a few minutes full body midday (when ratio of UVB ~UVA highest) it's the UVB that creates vit d, non burning sun exposure. So if you're not getting sun on skin not normally exposed to sunlight then it's possible even with 5000iu/d you are still not storing D3 and if you want it's anti oxidant protection to mitochondria you have to have vitamin D stored in cells. Just noticed that in addition to the supplemental D3 he also has 2500iu/d in Cod Liver Oil. so my reservations were justified.

Selenium is only required as a supplement in places where the veggies aren't grown in selenium rich soil. Some parts of the USA are areas of selenium toxicity so in some trials where they have taken a national survey those taking extra selenium in areas of selenium toxicity have worse outcomes that counterbalance the advantages those supplementing in selenium deprived zones. So you need to know if you're living in a selenium rich zone or not. There is a map online if you search.

I use a vit k blend that has both forms but also make sure I use bone stock regularly.

Magnesium, That's a bit much if you've good food sources. krispin heads in that direction with a recommendation for 500~700mg/d but that's including food/water and not just the supplement. Use one of the online calculators to see what your diet contains and make up the difference. But it's safer to be over than under, most people will just have the runs when they take too much so when stools begin to get too soft for safety it's worth backing off so money spent on magnesium is not going straight down the loo.

I'd prefer R Lipoic Acid. I'd also suggest earlier in the day can provoke insomnia.

I wouldn't supplement with calcium. Calcium from food scources is much better used by the body. Most people should be getting more than sufficient in foods. In any case Limit supplemental calcium to 600mg/d or you'll probably find it counterproductive.

I'd think about adding Melatonin to the list particularly if you don't get out much in bright sunlight during the day. It's a much underrated anti oxidant like carnosine.

Once you've established a good gut flora and have not taken antibiotics for over a year and are consuming live yoghurt or suchlike most days I'm not sure a probiotic is needed daily although I do keep some available for use if required.

I'd also highlight the use of CURCUMIN, I think that has a lot going for it.
I''d suggest that drinking Green Tea as your main beverage, rather than using a supplement would be a useful addition.

Perhaps looking at that list you understand why I think it is so important that people understand how BEST to buy these supplements at an affordable price and how best to use discount schemes including referrals to keep the use of effective amounts of evidence based supplements affordable to people who are not as fortunate as some regular contributors to this forum are. It's a matter of deep regret that the forum doesn't encourage the provision of direct links and helpful advice on long term buying strategies to make the use of long term insurance supplement use is economically viable. It seems particularly in times of economic hardship for many readers that the forum doesn't take a more enlightened and supportive role in encouraging the sharing of discount links. Not everyone can afford to supplement as suggested here and we should be trying to help those people rather than actively preventing them getting relevant advice.

Is this true? I've not noticed this... since when?
Shame shame shame. what are be coming to?

I certainly cannot afford to supplement as this article recommends and need all the help I can find on locating that deal of a lifetime.
Meanwhile... for those who are looking for links I recommend purchasing much of the above at www.iherb.com for a great price, no shipping cost over a $40 purchase... you can add a coupon code of BAR967 to get $5 off your first purchase... also the more you purchase the more you save so make one large order instead of several small ones if possible

__________________
"The nurse should be cheerful, orderly, punctual, patient, full of faith, - receptive to Truth and Love" Mary Baker Eddy
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Me too. Those are two of my favs.