By Cat, June 2007; updated May 2019
My goal is to get all the nutrients I need from my diet. Unfortunately, that becomes more difficult as we age; I find that I need more supplements than when I was younger. I have two main health issues: gut microbial imbalance, and insulin resistance. I also have food sensitivity to sulfur-containing amino acids: lipoic acid and cysteine, which is problematic for me because I need all the help I can give to my liver’s need for glutathione. Since I first wrote this article, I’ve added supplements for these issues, including spore-based probiotics, inositol, glutamine, and sublingual glutathione.
I also have trouble absorbing most minerals from foods and supplements. I’ve learned the importance of brazing dark leafy greens, to maximize the availability of minerals in these and other vegetables, and drinking raw milk (for the minerals that are not available for absorption in pasteurized milk, especially calcium). But I also take the recommended doses of most minerals supplementally (calcium, magnesium, zinc, chromium, selenium, and trace minerals). At my naturopath’s suggestion, I also take the following supplementally: vitamins A, D and E, and also Omega-3 fats (as krill oil and fermented cod liver oil). And I’m working on ways to remove my food sensitivity to sulfur-foods/supplements.
Article is too long; need to break it up. I already put Smoothie in its own file. Perhaps also put supps I no longer use in a separate file?
- Includes: 1. Disclaimer; 2. My Daily Supplements; 3. Tinctures I Take; 4. Supplements I’m Not Currently Using;
- See also: 1. Diet & Health Menu; 2. Supplements and Whole Foods I Use in My Morning Smoothie; 3. Supplements vs Whole Foods (Intro); 4. Supplements for Insulin Resistance
I don’t intend to suggest that taking supplements can provide the same health benefits as eating healthful meals. Supplements are intended to support our health when there is a dietary lack, or when a health condition causes the body not to assimilate a particular nutrient properly. They should not be used as drugs to “make something go away,” and they should not be abused. Overuse of supplements, just as overuse of drugs, can lead to other health problems.
Healthful meals are comprised of whole foods as much as possible, especially fresh (or home canned/frozen) organic or biodynamic foods grown by someone you know. It means avoiding prepared and processed foods (commercially canned, bottled, boxed, bagged, frozen), and especially avoiding foods made with highly processed or artificial ingredients. Know your ingredients; know your cook. Refer to my Diet for Health articles for more information:
- Diet for Health, Part 1: General recommendations,
- Diet for Health, Part 2: Cat’s diet summary (includes keto summary)
- Diet for Health, Part 3: Procuring healthful food
Consult with your health practitioner before taking any supplements.
Supplements I Use
My goal is to get all the nutrients I need from my diet. But I’m learning that as I age, that becomes more and more difficult.
My Morning Smoothie
This section has been moved to Supplements and Whole Foods I Use in My Morning Smoothie.
My Daily Supplements
This list includes those used in my Morning Smoothie, to provide additional information about each supplement.
Acerola 4:1 extract powder
Extract powder from acerola fruit, rich in vitamin C. I use ½ tsp/day (80 mg vitamin C) in my morning smoothie. See iHerb code NOW-00740 for more information.
Adrenal supplements, tinctures:
- A-Drenal: This supplement is from RLC Labs, and was prescribed by my Naturopath. It contains adrenal tissue (from Organic bovines), pantothenic acid, and adaptogens (aswagandha, rhodiola, eleuthero, Korean ginseng, and astragalus), L-theonine from Green tea leaf, Ginger root and cordyceps mushroom. The recommended dosage is 4 capsule daily, but I take half that, one at 7 AM and the other just before bed.
- Drenatrophin PMG: This supplement is from Standard Process and was also recommended by my Naturopath. Each small tablet contains a 134 mg of a proprietary blend of bovine adrenal PMG extract (PMG means “protomorphogen”). I take the recommended dosage of 1 tablet per meal, at breakfast, lunch and dinner.
- Yucca, Summa & Maca Tincture: See “tinctures” below.
Anti-microbial tinctures (to fight bacteria, fungi, and/or viruses); and Anti-parasite tinctures
See “tinctures” below.
Apple Cider Vinegar (ACV)
I started taking 1 Tbsp in water before bed each night, to help with my insulin resistance and keep body’s pH in a healthy range, hoping to work up to the recommended 2 Tbsp ACV daily, but I just couldn’t get along with its taste. So I switched to ACV in capsules (NOW Brand, see iHerb code NOW-03317). 2 capsules is the equivalent of 1 Tbsp liquid ACV. I started with 2 capsules first thing in the morning, and 2 capsules before bed, but that caused some acid reflux during the night, so I reduced the bedtime dose to 1 capsule and have not had any more issues with it.
I also make my own salad dressings using Bragg’s brand of ACV (which still has the “mother” in the bottle). My favorite of these is Basil-Balsamic Vinaigrette (sometimes I use marjoram instead of basil of a Greek flavor).
Artery & Vein Support Tincture
See “tinctures” below.
- Berberine supplement: Berberine is found in goldenseal, goldenthread and Oregon grape roots. It “has been extensively used for many centuries, especially in the traditional Chinese and Native American medicine. Several evidences suggest that berberine possesses several therapeutic uses, including anti-tumoral activity.” It is also well known as an anti-microbial, going after bacteria, some viruses and some fungi. (18B). I recently treated a serious staph infection on a finger by mixing around berberine with a natural salve that I rubbed onto the infected area; it worked like a miracle!
- More recently, it has been found to be helpful with insulin resistance, which is why I started taking it supplementally. It is important to note that it should not be taken for more than a few days in row, or you body will stop responding to it. For this reason, I take it 1-week on, 1-week off.
- See Dr. Axe’s article (19B) for lots more about berberine.
- Goldenseal and/or Oregon Grape Tincture (see “tinctures,” below).
see “tinctures,” below
Butyric Acid/Butyrate (in my smoothie)
- Tributyrin the natural form found in butter (ButyCaps brand). I add one sachet/packet (with banana aroma added), which provides 787 mg tributryin, to my daily smoothie. See my article: Butyrate on Cat’s Kitchen for more about the benefits of this short-chain fatty acid.
- Another form is butyrate capsules, which I used to take, but often forgot because it was kept in my freezer, rather than with other supplements. (It should be kept in the freezer to minimize its awful taste). I switched to Tributyrin when I discovered the ButyCaps brand, because it is the natural form.
My main reason to take this is to help keep my candida overgrowth in-check, along with mugwort tea (see below) which I take 1 week each month, and S. boulardi supplements (see probiotics, below), taken 2 weeks each month. It is also a beneficial medium-chain fatty acid (one of the fatty acids in MCT oil). Each Now-brand softgel provides 600 mg caprylic acid. I take 2 NOW-brand softgels daily (breakfast and dinner).
Chlorophyl (in my smoothie)
I get chlorophyl in whole foods, as green food powder in my smoothie, and salad of fresh greens every day. I use Mercola’s Organic Greens Powder in my smoothie, which includes 1400 mg Organic greens; 875 mg other Organic veggies; 250 mg Organic mushroom blend; 165 mg Organic antioxidant blend; 100 mg Organic adaptogen blend; and 20 mg Organic aqua-powder (from chlorella and spirulina)
Choline and Lecithin
I do a 4-week rotation of the following 2 supplements as follows: 2 out of 4 weeks: 2 softgels sunflower lecithin per day, with meals; the other 2 weeks: 1-Alpha GPC capsule with my breakfast smoothie, and 1-sunflower lecithin softgel with dinner.
- Sunflower lecithin, NOW brand; contains 1200 mg lecithin per Softgel, which includes 210 mg phosphatidyl choline per Softgel. Lecithin is comprised of choline and inositol. I do not recommend the more common lecithin supplement from soy because unless it is Organic, it is GMO and likely contaminated with glyphosate.
- Alpha GPC, Double Wood Brand (a form of choline): Alpha-GPC rapidly delivers choline to the brain across the blood–brain barrier and is a biosynthetic precursor of acetylcholine (25). Many functional medicine practitioners such as Dr. Fred Pescatore believe it has potential for the treatment of Alzheimer’s disease and other dementias. It is found in many foods, such as oats, milk, cheese, yogurt, and eggs, but the dosages are quite small. There is a lot of disagreement on how much we should intake daily. I take 1 capsule of Double Wood Alpha GPC, which provides 300 mg per capsule, but they recommend 2 capsules per day (600 mg). It does have side effects; one of the most common is dizziness, which is an indicator you are taking too much. (26)
Cinnamon Powder (spice, in my smoothie)
I’ve added true cinnamon (Ceylon cinnamon), as opposed to cassia cinnamon to my morning smoothie for decades. It was one of the first foods I learned about that helps with insulin resistance (see my article: Cinnamon: treatment for blood sugar and insulin sensitivity; for more on the difference between Ceylon and cassia cinnamon, and how to tell them apart, see my article: Herbs & Spices, Individual A – F; scroll down to “Cinnamon and Cassia.”
I take 1 capsule per meal. The brand I use is NOW (iHerb code NOW-02964), which includes: Betaine-HCL, Ox Bile Extract, papaya fruit powder, pancreatin 11X (supplies amylase, protease and lipase), bromelain, acid-stable protease, papain, and cellulase. The Betaine-HCL helps with acid reflux, and helps to optimize the breakdown of fats, carbohydrates and protein by the enzymes.
Fermented foods are rich in probiotics – perhaps the best and most reliable source. Many health experts recommend a small spoonful of a fermented food with each meal. See article by Dr. Axe: Top 15 Fermented Foods & Their Benefits (19D) for more.
- I add about ½ tsp homemade fermented citrus (orange, lemon and/or grapefruit) to my smoothie; see my recipe at Fermented Citrus.
- Also 1 scoop (5 g) of Mercola’s fermented beet powder (see iHerb code MCL-01840 for more about this). It is an excellent whole food source of antioxidants and nitrates (good for heart health, and supports fitness efforts).
I alternate these two, one bottle (60-days) at a time.
- Fermented Black Garlic (Mercola brand, iHerb code MCL-01582, 60 capsules/bottle). 1 capsule contains 400 mg fermented garlic bulb powder + 0.6 mg S-Allyl-Cysteine. I take 1 capsule with dinner.
- Fermented Ginger (Mercola brand, iHerb code MCL-01770, 60 capsules/bottle). 1 capsule contains 200 mg Organic fermented ginger root powder and 150 mg Perilla leaf extract. I take 1 capsule with dinner.
The “mother of all antioxidants” (according to Dr. Mark Hyman, MD), it is one of the most important detox molecules in the liver. It is a small peptide comprised of just 3 amino acids: glycine, cysteine and L-glutamic acid. Dr Axe has a great article with lots of info about glutathione – its benefits, where to get it (in foods) and more. (19C)
It is also a precursor for glutathione peroxidase enzyme, a major free-radical scavenging enzyme.
Some believe that because glutathione is such a small peptide, it is easily broken down in the digestive tract, so you get no benefit from taking it as a supplement you swallow. For this reason, I take the sublingual form (below). But I also take glutathione-reduced capsules, at recommendation of Dr. Chris Masterjohn, PhD. (24).
- Glutathione Reduced (Jarrow Brand; see iHerb code JRW-15039) provides 500 mg of reduced glutathione per capsule; I take 1 capsule daily, in afternoon (between meals).
- Sublingual Glutathione (Source Natural Brand; see iHerb code SNS-01305) provides 50 mg of reduced glutathione per lozenge. It also provides 1.6 mg riboflavin (B2), and 150 mcg molybdenum.
Green Food Powder (in my smoothie)
(Mercola Brand, iHerb code MCL-01540) This product is made entirely of Organic ingredients; 1 scoop contains 1.4 g leafy greens, 875 mg veggies, 250 mg mushrooms, 165 mg antioxidant blend, 100 mg adaptogen blend, and 20 mg aqua powder (chlorella and spiraling). See the iHerb code for more details. I take 1 scoop in my daily morning smoothie.
Inositol (in my smoothie)
- Myo-inositol (Pure Encapsulation Brand; see Amazon ASIN code: B002HZ5MRM for more). I take this for my insulin resistance (precursor to type-2 diabetes). See my articles on Cat’s Kitchen about this amazing vitamin:
- I think this is the one that I found info on treatment for depression & OCD, but that somehow didn’t get saved. then I found the sabout cancer: ncbi.nlm.nih.gov/pubmed/21269266
Joint health and Turmeric
I take the following in rotation, and it gets complicated because I do two rotations of the Boswellia extract. Here’s the rotation details:
- For 60 days, I take Himalaya brand’s Turmeric 95, as 1 capsule daily with lunch (use up the bottle);
- For the first 30 days I take 2 Now-brand Boswellia extract capsules daily, one with breakfast and the other with dinner (use up half the bottle).
- For the next 30 days I switch to Mercola’s Joint Formula, which does not contain turmeric (using up that bottle).
Here’s more detail about these supplements:
- Turmeric 95 with Curcumin (Himalaya brand; iHerb code: HIM-42501). I take 1 capsule daily with lunch. It contains 350 mg powdered rhizome and 250 mg powdered extract, which is 95% cucuminoids.
- Boswellia Extract (NOW Brand, iHerb code NOW-04614). I take 2 capsules daily until I use up the bottle (60 days). It contains turmeric, and I do another rotation with Hymalaya Turmeric. See “Turmeric” supplement, below, for more details about this supplement.
- Joint Formula (Mercola Brand, iHerb code MCL-01250). I take 1 tablet per day, with breakfast, using up the bottle. This contains Vitamin C, Calcium, eggshell membrane, Indian Frankincense (boswellia serrata), low density hyaluronic acid, and astaxanthin.
Also, I used to add 1 tsp turmeric (spice) powder to my smoothie every day until I realized it was staining my teeth yellow.
See “tinctures” below
Liver, desiccated powder (in my smoothie)
I use Now brand powder made from the liver of Argentine beef, and dried at low temperature. I cannot get good quality fresh liver from grass-fed/finished beef where I live. I take ½ tsp/day (250 mg liver fat, 117 mg protein, less than 1% RDA iron, plus natural vitamins B6 and B12) in my morning smoothie. See iHerb code NOW-02450 for more information.
See “tinctures” below
Magnesium Chloride, 80% Solution
I take 2 – 2½ ml of this solution (190 – 238 mg magnesium) from my local compounding pharmacy, added to a glass of water 3 times per day, because I have been horribly deficient in this mineral since infancy. It also helps with insulin resistance. See my articles: Magnesium (About) and Magnesium Chloride, 80% Solution.
D-Mannose Powder (in my smoothie)
(NOW Brand, iHerb code NOW-02809) I add ½ tsp to my daily morning smoothie (provides 1 g or 1,000 mg d-mannose), to help prevent urinary tract infections; it is the simple sugar in cranberry that is known for this benefit. Very little of it is metabolized by the body; instead it is rapidly excreted with the urine, healing all the way from kidney to urethra (this is supported by clinical studies, per the NOW label). When I’m not doing a smoothie (such as when I’m doing a veggie-juice fast), I mix it with unsweetened cranberry juice and add a couple drops of liquid stevia extract to add a bit of sweetness.
I get this from Swan Valley Herbs; it comes as a dry herb mixture (Mugwort, Pau D’Arco, and Fennel), from which I make the tea with filtered water. I drink 3 servings daily for a week, then take a 3-week break to avoid developing a food sensitivity to mugwort. During that 3-week break, I take caprylic acid all 3-weeks, and S. boulardi (a probiotic that helps keep candida in-check) for 2 weeks. See Mugwort Tea from Swan Valley Herbs for brewing Instructions for brewing (link is to my recipe on Cat’s Kitchen).
Mushroom powders (in my smoothie):
- Immune Mushroom powder mix (Organic Om brand); includes desiccated powder of Agaricus blazel, Turkey-Tail, Maitake. Shitake, Cordyceps militaris, Reishi, and Androdia camphorata icelial biomass. I add 1 scoop/day (2 grams) to my morning smoothie, off and on (as needed). See iHerb code OMM-00417 for more information.
- Lion’s Mane Mushroom powder (Organic Om brand); Hericium erinaceus mycelial biomass and fruit body powder cultured on organic oatsI add 1 scoop/day (2 grams) to my morning smoothie, daily. See iHerb codeOMM-00423 for more information.
Omega-3 oils (in my smoothie and as softgel supplement):
- Fermented Cod Liver Oil (Blue Ice brand), for Omega-3s (EPA, DHA) plus vitamins A & D). I add this to smoothie (see above). For more about cod liver oil, see Weston A. Price Foundation article (WAPF), by David Wetzel on Cod Liver Oil. (5B)
- Krill Oil, Antarctic (California Gold Nutrition brand, 1000 mg), for Omega-3s (120 mg EPA, 60 mg DHA) and Astazanthin (300 mg) per Softgel; Ii take 1 daily, with breakfast
This is another from Swan Valley Herbs, especially for nerve or muscle pain. I take it when my jaw muscles hurt a lot from my TMJ issue acting up (tempers-mandibular going disfunction); 15 drops (1 dropperful) is typically all I need for several hours or a good night’s sleep without the pain. It includes willow bark, skullcap and lobelia.
Note that the main active substance in willow bark is salicylic acid; that may sound familiar because the main ingredient in aspirin is a synthetic form, acetyl-salicylic acid, made by modifying the natural salicylic acid so Bayer could patent it.
Skullcap works by reducing or inhibiting the inflammatory response (22). For this reason, it should only be used for a short period of time, because the inflammatory response it one of the tools used by your body’s immune system. Do NOT take this if you are taking a type of sedative, especially a benzodiazepine (23).
For more about spore format, see “Bacillus Probiotics: Spore Germination in the Gastrointestinal Tract” (18A).
- Spore Restore (Mercola brand): I started this in March 2017, alternating with You Theory (see next), when I stopped Prescript Assist. 1 capsule per day, taken with a meal, includes 3 Bacillus species and 1 Pediococus species, 140 mg; and an Organic mushroom blend, 200 mg. See iHerb code MCL-01885 for more info. I like this combination, even though it is quite expensive.
- You Theory Spore Probiotic: I started this in April 2017, alternating with Mercola’s Complete Spore Restore (see previous). 2 capsules per day includes Triphala blend (1,000 mg) and 3 Bacillus species, (total 6 billion CFU), same as those in Complete Spore Restore (previous). See iHerb code YOU-00722 for more info. I like that it contains the Ayurvedic Triphala blend, and only 3 probiotic species.
- NOTE: Because neither of these spore probiotics include fulvic/humic acid, I take it separately (see Minerals, above)
Probiotic supplements, other
- Complete Probiotics (Mercola brand): need description. I added this to my rotation regimen in March 2017, when I’m taking Mercola’s Spore Restore. I take 1 capsule daily (before breakfast), which provides 270 mg of a combination of 6 Lactobacillus species, 3 Bifidobacterium species, and Streptococcus thermophilus. See iHerb code MCL-01317 for more. I trust Mercola’s brand, and he recommends taking this with his Spot Restore probiotic.
- Saccharomyces Boulardi with MOS (Jarrow brand, see iHerb code JRW-03004 for more). This is a a beneficial yeast; 2 capsules per day provides minimum of 5 billion cells of S. boulardi, plus 100 mg bio-MOS (MannanOligoSaccharides). I added this to my rotation regimen in April 2017, for the 2-weeks when I take YouTheory spore probiotic; I take 2 capsules of S. boulardi daily (before bed), which provides 5 billion viable cells (minimum), and 200 mg of Bio-MOS (MannanOligoSaccharides). Note: I also take this in a different rotation sequence with mugwort tea – I take mugwort tea for 1 week, every 4 weeks.
I like this because I have systemic candida overgrowth, and it helps keep that in control; it also works against some parasites. It “survives passage through stomach acid and delivers its benefits to the intestinal tract. This strain helps protect and maintain a normal intestinal microflora. It also works to restore the normal intestinal microflora when possible disruptions may occur, such as during travel or the intake of certain medications.” (quote from iHerb page)
- Primdophilus Bifidus: (Natures Way brand). I’ve been taking this for a long time (since 2008?) when my Naturopath recommended it. 1 capsule contains 5 Billion CFU of a bacterial blend of 2 Bifidobacterium and 2 Lactobacillus species. I take 1 capsule/day (in afternoon) in my rotation regimen when I’m taking YouTheory spore probiotic. See iHerb code NWY-06860 for more)
- JarroDophilus EPS: (Jarrow Brand) I’ve been taking this for a very long time (since the 1990s). 1 capsule contains 5 Billion viable cells in the blend that includes 2 Bifidobacterium, 5 Lactobacillus plus Pediococcus acidilactici R1001 species/strains. I take 1 capsule/day (in afternoon) in my rotation regimen when I’m taking Mercola’s Spore Restore probiotic. See iHerb code JRW-03024 for more.
Probiotics, food-based (in my smoothie)
- I use raw goats milk, yogurt (plain and with honey) in my smoothie. The raw milk is from my own goat, kept at a local farm; the yogurt is from a local dairy (from cow’s milk, and the honey is also local).
- I add homemade fermented orange, grapefruit and/or lemon to my smoothie as well (link is to my recipe on Cat’s Kitchen).
- I add Mercola’s fermented beet powder, 1 scoop/day to my smoothie.
I use raw goats milk from my own goat (kept at a local farm). I also eat a variety of cheeses, especially brie and gorgonzola, but also Parmesan, Romano, feta, cheddar, Swiss and many others used in my recipes.
Yogurt and Kefir are delicious cultured dairy food. I get my yogurt from a local grade-A dairy; I used to make my own but this local yogurt is so good, I gave up making it. I no longer make Kefir nor fermented Ginger Ale (using kefir as the fermenting agent), because I developed a food sensitivity to the kefir starter.
I also make homemade lacto-fermented foods, including pickled beets, fermented Apple and Beetroot Relish, fermented berries, bread & butter pickles, beet kvass, and lots more. I try to eat a small spoonful with dinner, plus I add fermented orange, grapefruit and/or lemon and 1 teaspoon Mercola’s Fermented Beet Powder to my morning smoothie.
(Links are to my recipes on Cat’s Kitchen. See my Cultured and Fermented Foods Menu for lots of recipes).
Protein Powder (in my smoothie)
- Whey protein powder: I use Bob Red Mill brand (iHerb code BRM-00218), because it is the only brand I can find that uses a low-temperature method to dehydrate the whey, avoiding the creation of MSG from the amino acid glucosamine (I have food sensitivity to MSG that causes considerable intestinal pain). ¼ cup (4 Tbsp) that I add to my daily smoothie provides 15 g protein.
- I also add 1 coddled large egg (from local farmer) and 2 Tbsp Daisy-brand cottage cheese for additional protein to my daily morning smoothie.
Tri-Cleanse (in my smoothie)
- Internal cleanser powder that includes triphala. I started adding it to my morning smoothie (1/4 tsp/day) when I could not get Blue Heron (NF-Formulas) in Montana. But Tribune-Cleanse was discontinued in 2019, so not sure what I will use instead. Options that contain triphala are: Triphala powder (iHerb code STR-09080); MRM Detox&Cleanse Powder (iHerb code MRM-80012); or order Blue Heron capsules on Amazon (ASIN B001AM012O).
- See Dr. Axe: “Triphala: an Ayurvedic Herbal Formulation that Fights Cancer & Constipation” (19A)
See “Joint Health” above for how I take this rotation with two other products, but note that turmeric has many more benefits that just helping with joint health. In fact, it seems like every day a new benefit of turmeric/curcumin is announced. See the following articles for more about its benefits:
- Mercola: Food Facts: Turmeric (2C)
- Mercola: Turmeric, The Spice of Life (Benefits of Curcumin and Turmeric) (2D)
- Dr Axe: Turmeric and Curcumin Benefits: Can This Herb Really Combat Disease? (19E)
- Dr Axe: Turmeric Dosage for Inflammation & Other Conditions (19F)
- Eat This! 20 Benefits of Turmeric (27)
Ubiquinol (a form of Co-Q10)
I take 1 softgel every morning of Healthy Origins brand (iHerb code HOG-36462), which contains 50 mg ubiquinol per softgel (half the daily recommended maintenance dose). Ubiquinol is the active antioxidant form of Co-Enzyme Q-10; both have the same molecular structure, but ubiquinol has taken on 2 extra electrons, which makes it the reduced form Both forms are part of the energy production process in the cells – changing food into energy. One of the most important actions of ubiquinol is combatting free radicals. (2E) Dr. Axe has a great article that describes 8 benefits of Co-Q10/Ubiquinol (19G)
As a supplement, the ubiquinol form is more readily absorbed that the Co-Q10 form, especially in adults over 30. It is the active form in humans; some people have lost the ability to make it from Co-Q10, so taking it as ubiquinol provides more benefits. (2E) For maximum absorption of ubiquinol (the only fat-soluble form), take it with healthy fats such as butter, coconut oil, and avocado oil(28). Recommended supplement dosage is to start with 200 to 300 mg per day. After 3 weeks, you can reduce the dosage to 100 mg. (2E)
The best foods for supplying Co-Q10 are detailed on Dr. Ax’s site (19G) and Livestrong (28); included are foods I eat regularly, such as grass-fed beef, free-range chicken, cage-free eggs, fatty-fish such as salmon; broccoli, oranges, peanuts and pistachio nuts. (19G, 28) However, even the best of these foods do not provide much Co-Q10.
For maximum absorption of ubiquinol (the only fat-soluble form), take it with healthy fats such as butter, coconut oil, and avocado oil.
There are some negative side effects, especially for those who take certain drugs, such as statins. (19G)
Vitamin and/or Mineral Supplements:
- Ancient Earth Minerals or Vital Earth Minerals (liquid fulvic and humic acid complex)
- Magnesium Chloride as 80% solution (a compound-prescription to treat my Mg deficiency due to malabsorption); provides 95 mg Magnesium per ml; I take 2 ml, 3-times daily in lemon-water, or 570 mg Mg per day. See also my posts: Magnesium Chloride 80% solution and Minerals: Magnesium (About)
- Chelated Multi-Mineral (Health Origins brand); Contains low-dosages (25% RDA or less of each mineral per capsule) as chelated forms of: Calcium, Iodine, Magnesium, Zinc, Selenium, Copper, Manganese, Chromium, Molybdenum, Potassium, Boron and Vanadium. I take 1 capsule daily because I have trouble absorbing minerals in general.
- Vitamin C as:
- AlphaSorb-C (NOW brand); contains 500 mg Vitamin C (from threonic-enhanced buffered calcium ascorbate) and 40 mg alpha lipoic acid per capsule; I take 1 capsule, 3-times daily with meals. This supplement is helping me to override my food sensitivity to lipoic acid.
- Vitamin C liquid, with rosehips, bioflavonoids, and acerola (Dynamic Health Laboratories brand); contains 1000 mg Vitamin C per Tablespoon; I use 1 tsp/day in my morning smoothie (333 mg vitamin C).
- Ascorbate, with cofactors; only while I’m chelating heavy metals, as this helps my body with their removal)
- Vitamin D3 liquid. Each drop (from an eyedropper) provides 1,000 IU; I take 4 drops daily, with my smoothie (it helps to take it with fat, and I have a fair amount of fat from cream and coconut oil in my smoothie). I have an “allergy” to the sun’s rays at midday, so cannot get enough D3 from the sun (interacting with cholesterol in my skin to create D3). That allergy creates a rash on my face and chest, and a bad headache if I’m in the sun too long.
- Vitamin E as Gamma-E Complex (NOW brand); contains 450 IU vitamin E (as D-alpha-tocopherol), plus gamma-tocopherol and tocotrional complex.
Whole Food Vitamin & Mineral Multi Supplement
Whole Food Multi Vitamin-Mineral Supplement (Mercola Brand); contains too many ingredients to list here; see iHerb code: MCL-01035 for Men’s version, or MCL-01939 for Women’s version. I take the full dose of 2 tablets, 4-times/day.
Note: in the past I used: Mineral Balance (Jarrow brand), for calcium, magnesium, zinc, copper and other trace minerals. (The Zn and Cu in proper balance are important for me because I have a zinc deficiency). Then switched to a multi vitamin-mineral gel-cap supplement in 2013, but in 2015 I learned (from NAET) the gel cap did not have what it claimed, so I switched to a multi-vitamin by Thorne until 2017 when I found Mercola’s whole-food multi.
Tinctures I Take
NOTE: The ingredients listed for each of the tinctures from Swan Valley Herbs, are of equal quantity unless a specific % is listed for each. Thus, unless noted otherwise: 3 ingredients are each 33.3%; 4 ingredients are each 25%; 5 ingredients are each 20%, and so on.
Adrenal Support Tinctures
- Yucca, Summa & Maca Tincture, for adrenal support: This is from Swan Valley Herbs that supports the adrenals. Maca is also helpful for women with menopause who are experiencing anxiety and depression. I take 15 drops (1-dropperful) 3-times daily.
- Goldenseal & Oregon Grape: This is an anti-microbial tincture from Swan Valley Herbs, used mainly to fight bacterial infections, but it also works against some viruses. I take this only when needed. I also use a mix of powdered goldenseal in a natural salve to heal skin infections.
- Lomatium Complex Tincture: This is an anti-viral tincture for respiratory viruses such as cold, flu, and viral-pneumonia. I take this at the first signs of a respiratory infection: cough, sneeze, swollen glands in lower jaw, etc.. Contains: lomatium root, osha root, cedar leaf, yarrow and usnea, Typical dose is 30 drops (2 droppers-full),3-4 times daily.
- See an article on my old iWeb Health-Disease site for more: Intestinal Parasite & Worms, and related articles on the same site: 1. Parasite Symptoms; 2. My Story; 3. Treatment of Intestinal Parasites Common in Humans (includes Hulda Clark’s Frequencies); and 4. Herbal & Alternative Remedies. < update links when moved to my new blog.
- Tincture based on “Clarkia:” This is the first one I took, from Swan Valley Herbs, and is designed after “Clarkia” (named for Hulda Clark). It contains black walnut and wormwood to go after the adult parasites. It is taken with ground cloves to go after the parasite’s eggs (20A, 20B). It worked great for my tapeworm (in the 1990s), but not so well for my large roundworm (ascaris).
- Tincture for large round worm (Ascaris): So Tom at Swan Valley Herbs came up with another tincture specific for this adult worm; it contains black walnut, bracken fern and woodfern. I take 30-drops (2-droppersfull), 3-times daily to kill the adult ascaris in my small intestine. However, sometimes it comes back, and then I take 45-drops (3-droppersfull) 3-times daily for a couple weeks and then go back to the 30-drops. I also take a tincture to support my liver (see Liver-support tincture, below), because of the toxins given off by the parasite as it dies
However, these parasite tinctures don’t get to the larvae that live in my lungs, because they are protected by a biofilm; for that, I do Hulda Clark’s “mop-up” (21), which involves ozonated olive oil*.
CAUTION: Do not do the mop-up (ozonated olive oil) longer than 3 weeks in a row) without a break of at least 1 week.
‘* I make my own ozonated Organic olive oil with an ozonater, because the form that I can buy here is too thick/hard (ozonated too long for this use). Mine is just barely thicker than plain olive oil. I’ve not taken this for several years because I became concerned that my cats’ exposure to ozone as it is made, was not good for them. When I restart, I will make it outdoors.
For instructions, see Treatment of Intestinal Parasites Common in Humans (on my old iWEb site), at bottom of article. < update link when moved to my new blog.
Artery & Vein Support Tincture
This mixture from Swan Valley Herbs contains butcher’s broom (40%), Hawthorn bark (40%) and yellow dock (20%). Recommended dose is 15 drops (1 dropper full), 2-times daily. I started taking this in spring of 2019 when Tom Tracey (owner of Swan Valley Herbs) determined my veins need help moving blood, mostly because I don’t get enough exercise, especially in the winter when roads, sidewalks and trails are slippery from snow and ice. He recommended adding capsicum to the tincture for my particular need.
Tom also said this is likely a long-term tincture for me, unless I get more exercise to help with moving blood through my veins.
See Anti-microbial tinctures, above.
Hoxey Tincture: This is also from Swan Valley Herbs, based on (but different from) the original anti-cancer tincture developed by Harry Hoxsey. I take it to clean out my blood at least 2-times a year. Contains burdock r00t, red clove flower, chaparral, poke r00t, stillingia, bladderwrack, Oregon grape r00t, licorice root, buckthorn bark, prickly ash bark, wild indigo, blood r00t, and myrrh gum. Typically dose is 30 drops (2 droppers full), 3 – 4 time s a day. As a blood-cleanser, I buy the 8 oz bottle and take it until it’s all used up.
NOTE: it includes licorice root, which can raise blood pressure, so best to monitor that if you have high blood pressure.
Swan Valley Herbs has several different tincture for urinary tract problems; here are two that I’ve taken, designed for my particular issues. NOTE: All or most ingredients in these tinctures are diuretic (you have to pee a lot), which is part of the cleaning and healing process. Also note: Marshmallow is a plant (in this case), once used in the making of “marshmallows,” those sweet white things you roast over a fire. Here’s two tinctures:
- For general urinary tract health, and includes: marshmallow, uva ursi, horsetail, wild carrot, juniper berry and ginger. I take 15 drops (1-dropperfull), 2 – 3 times daily.
- For treating “gravel” in the kidneys (small kidney stones); includes the herb “gravel root.” Other ingredients in the one specialty designed for me are: marshmallow, skullcap, plantain, gravel root, hydrangea, juniper berries, uva ursi, ginger.
I take 30-drops, 3-times daily of an herbal tincture (dandelion root, milk thistle seed, and burdock root) from Swan Valley Herbs to support my liver, because of the die-off toxins from large roundworm (ascaris) parasite. (See also anti-parasite tincture, above)
Supplements I’m Not Currently Using
These are supplements that I no longer take, or I’ve considered but decided not to take:
- Antler Velvet: This is to help with my joint health; I stopped it for a while because I wanted to try some new supplements, but I may restart it again.
- Blue Herron: I started taking this in the 1990s to help with my intestinal parasite problem, and found it to be very helpful for my health in general. One of its main ingredients is Triphala, an ancient Ayurvedic herbal remedy that “contains gallic acid, ellagic acid and chebulinic acid, which are all strong antioxidants. It also has flavonoids and polyphenols, which have antibacterial, anti-inflammatory and antidiarrheal abilities” (19). Its full list of ingredients is: flax, psyllium, rice, dried plum, fenugreek, slippery elm, triphala, & probiotics.
I stopped taking it when I moved back to Montana (from Portland OR), and could not find it here. Now I take Tri-Cleanse powder in my smoothie, but it was discontinued in 2018, so may order Blue Herron on Amazon
- iFlora: I stopped this because it was just getting too complicated to keep track of which to take, and when, in my rotation.
- MCT (Medium Chain Triglycerides) Oils:
These contain saturated fatty acids with 6 – 12 carbons in the hydrocarbon chain. These include caproic (6-carbons), caprylic (8-carbons), capric (10 carbons), and lauric (12-carbons) acids.
Instead of taking commercial MCT Oil supplement (synthetically made from natural oils), I get my natural MCTs from raw milk, coconut milk, and coconut oil. However, MCT oils are becoming quite popular as of this 2017 update. They are made from natural sources like coconut and palm oils, but because these natural sources also contain saturated (omega-9) and poly-unsaturated (omega-6 and omega-3) fatty acids, all the fatty acids are removed from the triglyceride backbone, isolated, and then only the MCTs are recombined with glycerol to form triglycerides. This type of process may produce combinations that are not as helpful as the natural combos. So I will continue to use the original natural sources.
- My Healthy Belly Probiotic (Spore-based probiotic): I started this in 2016, but then switched to Prescript Assist in Dec 2016, upon suggestion of my Naturopath, because it contains fulvic and humic acids. However, I’ve since stopped taking Prescript Assist (see below).
- Nutritional Yeast (added to my smoothie, mainly for selenium and chromium); 2012 update: I no longer take this because of food sensitivity to MSG produced by the yeast. I now get the selenium and chromium from Mercola’s Whole Food Multi (see Supplements I Use, above).
- Omega-7 Fatty Acids:
The highest amounts of palmitoleic acid is found in Sea Buckthorn Oil (not the seed oil); however, this oil also contains palmitic acid which acts in opposition to palmitoleic acid, so need to use sea buckthorn oil that has had the palmitic acid removed or neutralized. The same may be true for macadamia nuts.
I no longer take this nor other Omega-7 supplements; I opt to take their oils as foods: Excellent food sources are dairy products such as butter/ghee and many cheeses; olive oil; lard; fish oils such as anchovy, and avocado; all of which I use. See article on slism (18) for more info and a chart.
- Prescript Assist Probiotic (Spore-based probiotic with fulvic/humic acid): I started this in Dec 2016, as mentioned above. However, not long after that, they changed their formula to add pea protein and change some of the species of bacteria, so I stopped taking it.
- Protein Powders made from soy, pea or whey and dehydrated with high heat. I developed food sensitivity to all of these that could not be cleared. I attribute this to production of MSG (from the proteins) during the heating process. Instead, I now use Bob’s Red Mill brand of whey protein powder, because it is made from milk of grass-fed cows, and is dehydrated at low heat. I’ve not developed a food sensitivity to this.
- Several supplements suggested by my Naturopath for my age, general health and/or insulin resistance. I stopped taking them for the reason indicated in each bullet.
- L-Carnitine: I spend too much on probiotics. However, now (2019) that I’m having senior moments, I may add this back.
- Benfotiamine (a form of Thiamine): too expensive, and I get thiamine in my Mercola Multi.
- R-Lipoic Acid (sustained release): 50% of alpha-lipoic acid is the active R-lipoic acid, and the other 50% is the inactive S-lipoic acid, so you need to take more of t. I am slowly re-introducing alpha lipoic acid to my regimen to avoid return of the food sensitivity. I may eventually switch to R-lipoic acid (and cut dose in half).
- NAC (N-Acetyl Cysteine, sustained release) I get a small amount of this in my Mercola Multi; if I take too much, my food sensitivity may return.
- FOS (Fructo-Oligo Saccharides) or Inulin. Hmm, I don’t recall why I stopped this.
- Magnesium Chloride and Potassium Chloride (combo): Minerals: 80% MgCl2 solution) but I was getting too much potassium, so I went back to just the 80% MgCl2 solution.
Note: the numbers in parenthesis are the reference numbers in my original article (on old iWeb site). When I moved and updated the article to this Cat’s Kitchen version, I reorganized references on the same site (such as Mercola) to be together (as 2A, 2B, etc.. Those added since that reorganization say “new” in the parenthesis.
- (1) yourhealthbase.com/diabetes.htm
- (2) mercola.com/2001/jul/14/insulin2.htm
- (16) mercola.com/article/soy/avoid_soy.htm and following pages: Page 2, Page 3
- (new) foodfacts.mercola.com/turmeric.html
- (new) articles.mercola.com/sites/articles/archive/2015/05/04/curcumin-turmeric-benefits.aspx
- (new) articles.mercola.com/sites/articles/archive/2016/06/26/coq10-ubiquinol-benefits.aspx
- (3) Power Surge:
- (4) tjclarkinc.com/minerals/vanadium.htm
- (7) medscape.com/viewarticle/493389?src=mp
- (8) Vanadyl Sulfate Improves Hepatic and Muscle Insulin Sensitivity in …
- (9) pdrhealth.com/drug_info/nmdrugprofiles/nutsupdrugs/glu_0122.shtml
- (10) hopkinsmedicine.org/press/2002/APRIL/020415.htm
- (11) naturalproductsinsider.com/articles/471/471_4c1functional1.html
- (12) altmedicine.about.com/cs/arthritis/a/Glucosamine.htm
- (13) en.wikipedia.org/wiki/
- (14) The Perricone Promise, by Nicholas Perricone, M.D. (book)
- (15) nlm.nih.gov/medlineplus/ency/article/002401.htm
- (16) mercola.com/article/soy/avoid_soy.htm and following pages: Page 2, Page 3
- (17) Omega-7 acids table: en.wikipedia.org/wiki/Omega-7_fatty_acid
- (18) Omega-7s in Food: slism.com/diet/omega7-fatty-acids.html
- ncbi (Scientific study abstracts):
- Dr Axe:
- Chris Masterjohn: chrismasterjohnphd.com/blog/2017/05/05/consuming-glutathione-foods-supplements/
- Wikipedia: en.wikipedia.org/wiki/Alpha-GPC
- Eat This! healthdiaries.com/eatthis/20-health-benefits-of-turmeric.html