Nutritional Supplements for Optimum Health 2.0

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by Donald W. Miller, Jr., MD: Fighting



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

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

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
that blunt 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

— 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

— 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

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.

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

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 ( or 300 mg, as Thiocid
(Thorne Research) (59 cents/day)

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.

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.

— 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

I mix the
two teaspoons of cod liver oil in two ounces of Limu Plus (see
below), which tastes good.

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
latté. 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
cod liver oil (Blue
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 (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)

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.


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."

(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.

(along with magnesium in the top-ten supplement list):

— 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.

— 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.

— 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 vitamin C, vitamin E,
Alpha Lipoic Acid, and Coenzyme Q10 above, and Glutathione (see
Antioxidant Miracle
by Lester Packer and Carol Colman)

(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 acid and 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
(80 cents or $1.60/day)

–2,000 mg/day, in Jonathan Wright M.D.'s Propel, 8 tabs for
men; 1,000 mg/day, 4 tabs, for women (

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.

–2,000 mg/day, in Jonathan Wright M.D.'s Propel, 8 tabs for
men; 1,000 mg/day, 4 tabs, for women (

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

— 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.

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

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-6
Fatty Acid

Linoleic Acid — 2,000 mg/day, 2 softgels (18 cents/day)

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.


Ginkgo Biloba
— 240 mg/day, 2 (120 mg) tablets (10 cents/day)

from the 200 million-year-old maidenhair tree (the oldest living
tree species on earth), ginkgo biloba thins the blood and decreases
platelet adhesiveness, like aspirin, but without its side effects.
It increases blood flow through the body, especially in the heart
and brain. Ginkgo biloba improves mental functioning and memory
in older people and may well exert a protective effect against
developing Alzheimer's dementia and Parkinson's disease. I think
one's health is better served by taking 240mg of ginkgo biloba
a day rather than aspirin. (A careful
look at the evidence
shows that the adverse effects of aspirin
taken long-term outweigh its small potential benefit for prevention
of heart disease and stroke.)

— 200 mg/day, 2 (100 gm) capsules (58 cents/day)

comes from the bark of the French maritime pine tree and is a
blend of bioflavonoids that have health-enhancing effects. It
increases nitric oxide in the walls of blood vessels, which is
the mechanism for having an erection, and, along with arginine,
has been called "a poor man's Viagra," without Viagra's
side effects. Pycnogenol is a powerful antioxidant that works
well with ginkgo biloba and vitamin E. It reduces platelet clumping
and blood-clot formation and protects against deep venous thrombosis
and pulmonary embolism. It also protects against stroke and neurodegenerative

(Silybin, milk thistle) — 1,000 mg/day, 1 tablet (58 cents/day)

Milk thistle
comes from flowering plants whose leaves are mottled with splashes
of white and contain a milky sap. For 2,000 years herbalists have
used the seeds of milk thistle to protect the liver against toxins
and to treat chronic liver disease. The active compound in milk
thistle, silymarin, is a mixture of four closely related bioflavonoids.
Silymarin lowers insulin resistance, slows the growth of cancer
cells, and exhibits antiviral activity.

Aged Garlic
Extract — 600 mg/day, 1 tablet (6 cents/day)

Aged Garlic
Extract (AGE) is a concentrated form of organic garlic. It is
odorless and richer in antioxidants than the fresh bulb. AGE helps
prevent atherosclerosis, heighten immunity, and prevent and treat
cancer and neurodegenerative diseases. It also has anti-aging
effects in improving memory, learning, and endurance.

— 10 mg/day, one capsule (5 cents/day)

This red
carotenoid in tomatoes is an antioxidant that may slow skin aging
and prevent certain types of cancer, particularly prostate cancer.
It also arrests benign prostatic hypertrophy.

Blend — "Garden of Life RM-10," 2 capsules/day (39

For many
years, folk and traditional Chinese medicine has used mushrooms
and fungi to strengthen the immune system to fight infections
and cancer, and to suppress the immune system when it becomes
overactive and causes allergies and autoimmune disease. The RM-10
mushroom blend contains Cordyceps, Reishi, Shiitake, Tremella,
and Maitake, among others. It functions like a vitamin pill for
the immune system and contains a maintenance dose of beta glucan,
which activates macrophages, the first line of defense in the
innate immune system.

— 20 mg/day, 2 capsules (21 cents/day)

is an extract from the periwinkle plant that boosts cognition
and improves memory. Vinpocetine's neuroprotective action is derived
from its ability to improve cerebral blood flow, through its ability
to lower blood viscosity; enhance brain cell electrical conductivity:
and protect against damage caused by excessive intra-cellular
release of calcium and glutamate-induced excitotoxicity. Vinpocetine
prevents cognitive deficits related to normal aging and has beneficial
effects in people who have ischemic cerebrovascular disease (see

— 1000 mg/day, 1 tablet (7 cents/day)

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).

IP-6 (myo-inositol
hexaphosphate) –1020 mg/day, two capsule (12 cents/day)

IP-6 stimulates
cellular immunity and chelates iron, depriving bacteria and cancer
cells of this element, which they need to grow. IP-6 also inhibits
vascular calcification.

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

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.

— 500 mg/day, 2 capsules as Quercenase (Thorne Research) (66 cents/day)

prevents oxidation of LDL cholesterol in blood vessel walls, an
inciting factor in atherosclerosis. This bioflavonoid, like curcumin,
also inhibits inflammation, but in a different way, which makes
it worthwhile taking them both together. It inhibits the delta-5-lipooxygenase
enzyme, which initiates the production of inflammatory eicosanods.
It also inhibits tumor initiation and growth.

seed extract — 125 mg/day (29 cents/day)

seed extract is said to possess anti-bacterial, anti-viral, and
anti-fungal properties.

(equisetium) — 440 mg/day (3 cents/day)

This herbal
remedy is rich in silica and silcic acids, which help form collagen.
Naturopathic physicians use horsetail as a supplement to prevent
and treat osteoporosis.

— 250 mg/day (22 cents/day)

found in lemons and oranges, improves the health of capillaries
by reducing capillary permeability. It helps halt premature aging
and degenerative diseases.

Saw Palmetto
— 450 mg/day (4 cents/day)

For men,
this extract of the fruit Serenoa repens has shown promise
in preventing and treating benign prostatic hyperplasia.

— 470 mg/day (9 cents/day)

This herb
has antibacterial and immune-enhancing properties and may also
have cardiovascular benefits.

Nettle — 300 mg/day (3 cents/day)

This herb
has a long tradition of use as an adjuvant treatment of arthritis.
It contains compounds that reduce inflammatory cytokines.


— 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)

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.

(in Limu Moui) and (Russian) Adaptogens

Limu Plus
— 1 ounce/day ($1.20/day)

in brown seaweed, is a complex carbohydrate (sulfated polysaccharide).
Fucoidan enhances immunity and has other important health benefits.
This compound causes cancer cells to self-destruct — researchers
have shown that fucoidan induces apoptosis in human lymphoma cell
lines. Fucoidan stimulates the immune system's natural killer
cells, which destroy tumor cells and cells infected with viruses.
It prevents white blood cells from sticking to the walls of blood
vessels, which starts the process of atherosclerosis. Fucoidan
also inhibits smooth muscle cell proliferation with neointimal
hyperplasia, which causes arterial blockage after placement of
stents in heart patients. In one animal study fucoidan prevented
neointimal hyperplasia and in-stent restenosis of stents placed
in the iliac arteries of rabbits.

Limu (the
Hawaiian word for algae) Moui is a nice-tasting extract of brown
seaweed that contains fucoidan. Limu Plus is Limu Moui with ten
adaptogens, which includes Rhodiola Rosea.

are herbal products said to increase the body's resistance to
stress, anxiety, and fatigue. Herbalists claim that natural adaptogenic
herbs, identified and researched by Russian scientists, are distinct
from other substances in their ability to balance endocrine hormones
and the immune system, helping the body to maintain optimal homeostasis.


(lithium aspartate) — 20 mg/day of elemental lithium (22 cents/day)

Lithium is
an alkali metal in the same family as sodium and potassium. In
low doses (much less than those used to treat depression), lithium
has anti-aging effects. It protects brain cells from damage from
excitotoxins like glutamate, inhibits beta-amlyloid secretion
(a hallmark of Alzheimer's disease), and increases human brain
grey matter, among other things. Lithium makes uric acid more
soluble so it doesn't crystallize into painful "needles"
and cause gout. And it inhibits reproduction of viruses — herpes
simplex, adenovirus (cold), and measles viruses.

(Laetrile, "vitamin B17") — 100mg/day (23 cents/day)

Found in
apricot pits, amygdalin prevents and can treat cancer by this
method: An enzyme found in cancerous cells, glucuronidase, breaks
amygdalin down into cyanide (and several other non-toxic components).
The cyanide thus released kills aberrant, cancerous cells.


— 6 mg/day, before bedtime (the dose for people over age 50) (41

In addition
to synchronizing the body's internal clock and inducing sound
sleep, this hormone, produced in the pineal gland, enhances cognitive
function and has a positive influence on mood and behavior. Melatonin
also helps regulate insulin and kills cancer cells. In mouse studies,
melatonin reverses 13 of the 25 genes that are altered with aging.
(It also triggers puberty in adolescence.)

At a cost of
about $15.00 a day, taking these additional 40 nutraceuticals is
a good investment for maintaining optimal health. This is health
care in the true sense of the term, care that can help one live
a long life free of disease. Unfortunately, the term "health
care" as it is used today does not mean caring for one's health.
It signifies treating and managing illness. The government's Medicare
and Medicaid programs defray the cost of treating diseases that
its beneficiaries get. Like private insurance plans, these government
programs pay for sickness care. Today in the U.S. "health care"
is a $2 trillion pharmaceutically oriented sickness industry, devoted
primarily to treating symptoms of disease that requires continued
use of prescription medications. Insurers do not pay for nutritional
supplements to keep a person healthy.

Six thousand
people die each day in the U.S., most of them from preventable diseases.
The two leading causes of death are coronary heart disease and cancer,
which accounts for more than half of these daily deaths. (In contrast,
each day 125 people in the U.S. die in automobile accidents and
60 are murdered.) Taking vitamin D, iodine, and selenium alone could
well prevent 80 percent of the cancers that afflict Americans.

In order to
achieve the maximum benefit from nutritional supplements, one also
needs to eat right and do this: Avoid high-fructose corn syrup that
is used to sweeten many foods (baked goods and condiments) and beverages
(soda pop), stay away from the excitotoxin monosodium glutamate
(MSG) used to enhance the flavor of processed foods and in some
Chinese and other restaurants, avoid the excitotoxin aspartame (in
diet sodas), and avoid trans fats. Eat a lot of vegetables, avoid
excess carbohydrate, and eschew low-fat diets. Avoid, in particular,
industrially processed, polyunsaturated vegetable oils, such as
corn, safflower, soy, sunflower, cottonseed, and canola oils. Instead,
eat healthy fats, which include, in addition to omega-3 fatty acids,
stable medium-chain saturated fats, such as coconut and palm oils,
and long-chain saturated fats found in meat and dairy products.
See "The
Oiling of America
" by Mary Enig and Sally Fallon, their
book Eat
Fat Lose Fat
, Sally Fallon's book Nourishing
Traditions: The Cookbook that Challenges Politically Correct Nutrition
and the Diet Dictocrats
, and Barry Grove's Trick
and Treat: how "healthy eating" is making us ill

for interesting information on the health benefits of a low-carbohydrate,
high-saturated-fat diet. See also my article on this subject posted
on, "Health
Benefits of a Low-Carbohydrate, High-Saturated-Fat Diet

The epidemic
diseases of obesity, type-2 diabetes, heart disease, stroke, and
cancer that now afflict Americans occurred rarely 100 years ago.
They are modern nutritional diseases, as Fred and Alice Ottoboni
document in their book, The
Modern Nutritional Diseases: and How to Prevent Them

Also, you might
consider subscribing to Dr. Blaylock's (very inexpensive) monthly
Blaylock Wellness Report
(with free access to all the past issues) and to Dr. Wright's Nutrition
& Healing

Where I Have Purchased These Supplements (Click here)

purchase Limu Plus from Vitamark through my wife's Vitamark International
She is an independent affiliate with this company and has been an
inspiration for me to study this subject. Otherwise, I have no financial
arrangements or connections with anything or anyone mentioned here.

You can
now purchase just about all of these nutritional supplements online
I encourage readers to buy these nutraceuticals,
as I am now doing, via the links and widgets on
When you buy nutritional supplements, books, or anything else for
that matter through a LRC link to the extraordinary marketplace gets a 7.5% commission that can rise to 8.5% with
enough sales, with no added cost to the buyer.  In addition
to fostering optimum health, following Nutritional Supplements for
Optimum Health 2.0 can help support the world's leading libertarian

2, 2011

(send him mail)
is a cardiac surgeon and Professor of Surgery at the University
of Washington School of Medicine in Seattle. He is a member of Doctors
for Disaster Preparedness
and writes articles on a variety
of subjects for His web site is

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