Healthy Diet Supplements – Description & Doses
Buy the correct kind and brand of supplements at iHerb — Products Recommended by Bee.
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, herbs, etc. it is advisable that you gradually go off of them.
Many supplements or herbs recommended by others, i.e. naturopaths, dieticians, and other healthcare professionals, are because they do not understand what constitutes a truly good nutritious diet. Therefore they recommend supplements that are obtained from nutrient-dense foods in Bee’s recommended diet, which are much easier for the body to digest and utilize. Or they recommend herbs that are diuretic, meaning they make the body lose water along with minerals.
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. 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.
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 – just one more reason to avoid processed foods, and some 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.
Macrominerals Required
Seven (7) macrominerals are required by the body very day, 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 ocean sea salt – see Note
- sodium – contained in ocean sea salt – see Note
- phosphorus – found in all animal meats and eggs
- potassium – found in many foods, i.e. eggs, meats and vegetables
- sulphur – found in eggs, meats, lemons, garlic, onions, and many other foods
Note: Sodium plus chloride IS salt.
See the Healthy Diet Supplements Chart for a handy List.
Supplements to Take
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 in your diet.
Most people who can consume dairy products will do very well on 300 mg each of calcium and magnesium per day, or less. 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.
If you get cramps in your feet and lower legs it usually indicate you need more magnesium, and possibly less calcium. Also if you happen to get more calcium from your foods any particularly day, you can get cramps. When you get cramps, first increase magnesium by 100-150 mg. If that doesn’t help, lower calcium by 100-150 mg. But also ensure you are taking vitamin D as recommended – listed under Vitamins A, D & Omega 3 below.
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 tea or eating a lot of greens 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.
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 Maximum Dose: If you can consume dairy products take 300 mg of calcium and 350 mg of magnesium once a day, otherwise you will need 300 mg of calcium and 350 mg of magnesium twice a day. If you consume at least 3 mugs of mineral-rich bone broth per day you will not need to take any calcium or magnesium supplements. One can of sardines contains about 350 mg of calcium, so take less calcium accordingly.
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 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. Also refer to Cod Liver Oil Products/Brands with Nutrient Levels which compares some brands, and gives doses, and extra supplements that are required in order to obtain the recommended daily amounts above.
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
Two alternatives:
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 toxins, and it also 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.
Vitamin C
You can either buy a vitamin C tablet or capsule or take ascorbic acid powder or crystals mixed into water. Start with small amounts and gradually increase them so you do not get loose stools, since it takes time for vitamin C to saturate the body’s tissues.
Ascorbic acid powder or crystals are much less expensive to take than vitamin C tablets or capsules. However, ascorbic acid can be hard on the stomach so 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 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 3,000 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.
Vitamin E
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. However, if you are already taking vitamin E, it is okay to take a maximum of 800 IU per day.
Minerals
The best way to obtain minerals is:
Electrolyte Drink is Optional: put 1/4 teaspoon of ocean sea salt and the juice of 1/2 of a freshly squeezed lemon added to 6 ounces of non-chlorinated water (use less salt if you add it to foods).
Mineral Dose: Take a minimum of 1 teaspoon of ocean sea salt per day either sprinkled on foods, or added to water. To ensure you get the correct amount measure it out into a little dish every morning.
Coconut Oil
Buy a good quality virgin coconut oil that is expeller pressed, unrefined, unbleached and undeodorized, see How Do You Identify a Good Quality Coconut Oil and Coconut Oil Storage.
There are several sources of good quality coconut oil on Bee’s website:
Unrefined Coconut Oil Dose: Start with 1 teaspoon 3 times a day, and gradually
increase it every 4 to 5 days (or more) up to a total of 3 tablespoons per day (taken in split doses), in order to minimize healing reactions. If your reactions are intolerable start with 1/2 teaspoon 3 times a day. Note: 3 teaspoons = 1 tablespoon.
How to Improve Digestion
Here’s more information on how your digestive system works and How to Ensure Good Digestion.
- Nutritional Yeast Flakes: Ensure that you buy the “flakes” and not just “nutritional yeast” of any kind, which are very different and will cause problems for candida sufferers. 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) heaping tablespoons per day mixed into water, soup, bone broths, or into foods.
- Buy a Vitamin B Complex brand that is balanced (also called synergistic, which means the same thing) and that 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
(Thiamine) - 50 mg Vitamin B-2
(Riboflavin) - 50 mg Niacin (not
niacinamide which is synthetic) – see Note - 50 Vitamin B-6
(Pyridoxine) - 50 mcg Vitamin
B-12 - 50 mcg Biotin
- 1 mg Folic Acid
- 50 mg
D-Pantothenic Acid - 50 mg Choline
- 50 mg Inositol
- 50 mg Para Amino Benzoic Acid (PABA)
- By consuming a
balanced diet as described in Foods That Damage, Foods That Heal - By taking
calcium and magnesium supplements (above) – all other macrominerals are in foods. - 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 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. Fluoride is a heavy metal 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 teaspoon of ocean sea salt daily, that contains over 84 minerals — Light Grey Celtic Brand Ocean Sea Salt is available at iHerb – Products Bee Recommends. Ocean sea salt provides the correct amounts of natural sodium and chloride, which are two of the seven macrominerals required in higher amounts by the body every day.
- Mountain Rose Herbs – Products Bee Recommends: Ensure that you buy their unrefined coconut oil, and not the refined one, since they carry both kinds.
- iHerb – Products Bee Recommends.
- Nutiva Organic Extra Virgin Coconut Oil.
- Eat plenty of animal protein from meats and eggs, which increases stomach acid and stimulates the gall bladder to produce bile.
- Eat plenty of good fats such as unrefined coconut oil, butter, lard and other natural occurring fats from animals, which help pull nutrients out of foods, strengthen all cells in the body, and ensures a healthy liver, heart, kidneys, lungs, etc. These fats do not require digestive enzymes or bile for digestion like other fats and their presence stimulates the gall bladder.
- Add ocean sea salt to foods while they are cooking, sprinkled on foods after they are cooked, mixed into water, or in Bee’s Electrolyte Drink. Ocean sea salt helps pull nutrients out of foods in the digestive system and it stimulates the production of stomach acid.
- If you have digestive problems you “may need to take” Betaine hydrochloric acid (HCl) supplements – see How to Take Hydrochloric Acid Supplements.
- 50 mg Vitamin B-1