A healthy person should aim to get most of their nutrients from food, together with some selective vitamin or mineral supplementation.
This is largely what I practice in my own diet. Sometimes my body calls for supplements and sometimes it doesn’t. I listen, and give my body a brake when needed. For the healthy, body-attuned individual this may be a good rule of thumb, but for someone using food as a tool to heal an existing condition, and who’s health and absorption are compromised, supplements may hold the key to effective healing.
As an aside, this also goes for people who don’t eat enough fresh organic foods. It’s also important to remember that throughout the last century data has been steadily piling up indicating a drastic rise in soil depletion around the globe. According to the Nutrition Security Institute, twenty years ago most North American soil showed a 85% reduction in mineral content within the last 100 years. Between this and the increased exposure to heavy metals and toxic chemicals found in our water and air, our bodies are in some cases dying of malnutrition and toxicity. This alone is reason enough to include some quality supplements in the diet.
In my father’s case it’s safe to assume that he’s dealing with some deficiencies.
Prior to starting The Healing Project my parents ate some fresh vegetables, no lacto-fermented products, no whole grains, only some truly organic foods, some processed foods and quite a bit of simple carbs that further deplete the body of it’s nutrients. We haven’t run any recent tests to positively identify deficiencies, but instead we’ve begun to supplement his diet with a set of nutrients commonly lacking in people who have a poorly balanced LDL to HDL ratio.
These basic supplements are necessary in building up healthy arteries, purifying the blood, and as a result, developing strong bones.
Nope, calcium is not one of them! They’re also safe to take long term, and necessary for maintenance, but must be selected carefully. The list below features some of the best brands available for the following supplements, mostly food sourced, without fillers or oxidized oils – making these bio-available, absorbable, and nutritious.
Green Pasture’s Blue Ice Royal Butter Oil / Fermented Cod Liver Oil Blend – Cinnamon Gel – 8.1 fl.oz $50.00 Buy it: Amazon
WHY: Fermented Cod liver oil is an abundant source of otherwise difficult to obtain vitamins. It’s rich in natural Vitamins A, D, E, other quinones, and Omega – 3’s: arachidonic acid (EFA) and docosahexaenoic acid (DHA). While Butter Oil not only adds Vitamin A and D content, but also introduces vitamin K2 into the mix, or blend as you have it. This last component is what makes Blue Ice Royal Butter Oil / Fermented Cod Liver Oil Blend an especially necessary supplement for anyone seeking overall good health, more energy, improved brain function, increased libido and muscle growth, but is especially important for those at risk of heart disease.
THE X FACTOR: Vitamin K2 is what is known as the Weston A. Price coined X Factor. This is a little known nutrient in mainstream nutrition, but as early as the 1930’s Weston A. Prices’ extensive research showed evidence that the synergistic effects of K2 together with Vitamins A and D are necessary for mineral metabolism, and as a result the prevention of arterial calcification (calcium deposition on arteries), which in turn channels the calcium where it’s needed and aids in bone and tooth health.
OMEGA 3’s: These nutrients are important to good health, but are required for people with diseases caused by or exacerbated by oxidative stress, a main factor in an out of balance LDL/HDL ratio. Also vital for regulating blood sugar and fat tissue.
IN FOOD: Although K2 is essential to maintaining a healthy body, it’s rarely available through food and very ineffectively produced by the body. Bio-available sources of K2 are are found in animal products such as raw hard cheeses and raw butter coming from grass fed ruminants (they produce K2 by fermenting K1 rich grass in their multi-chamber digestive tract) and also from lacto-fermented foods such as cultured vegetables and Natto.
TAKE: According to Chris Kesser supplementing with all of the fat-soluble vitamins together in necessary to prevent toxicity, since they each exist in a synergistic relationship, e.g vitamins A and K2 protect against vitamin D toxicity, and vice versa. For this reason Green Pasture’s Blue Ice Royal Butter Oil / Fermented Cod Liver Oil Blend is the perfect supplement to take if you want to simplify to a single supplement, while it is also a vital base for the supplementation of additional vitamins, such as those listed below.
A.C. Grace – Unique E, 400 IU, 120 capsules $26.99
Buy it: Amazon
If you need to take Vitamin E as a supplement to your diet, be sure to get mixed-tocopherols. Mixed-tocopherols are a mixture of differing forms of Vitamin E, not just the usual alpha tocopherol, but also the beta, delta, and gamma forms. To get the most benefit from supplementing with vitamin E, it’s important to take the diversity of E forms, so that the alpha tocopherol doesn’t displace the more healthful gamma tocopherols in the diet.
WHY: As a powerful antioxidant,vitamin E relaxes the arteries and prevents arterial damage, prevents blood clots, protects blood fats, helps to maintain a healthy LDL/HDL ratio, and is a generally important anti-inflammatory.
IN FOOD: Antioxidants from Vitamin E are found in fresh fruits, almonds, sunflower seeds, peanut butter, dark leafy greens, and grass fed butter (5 times higher than conventional butter). Because it’s a lipid-soluble nutrient, to absorb E from vegetable sources, be sure to eat them with healthy fats or oils such as meats, raw cheese, raw butter, eggs, olive oil, etc.
TAKE: The recommended dosage for healthy people is about 200 IU vitamin E per day. Always take mixed- tocopherols and always with a fatty meal, best accompanied by Megafood Complex C and Blue Ice Royal Butter Oil / Fermented Cod Liver Oil Blend.
Megafood – Complex C, 180 tablets $49.12
Buy it: Amazon
WHY: Don’t underestimate the power of C! Getting enough Vitamin C is key to keeping up your synthesis in collagen which makes the plaque in your arteries stable, keeps blood vessels healthy and as such is essential to preventing a heart attack. It can also speed up bowel movements, keeping your colon healthy, and is of course valuable for general health.
IN FOOD: Many vegetables and fruits are an excellent source of vitamin C, papaya and broccoli are an especially rich source. Visit WHF Foods for a full list of plant sources. But hang on meat lovers! You may like to know that a recent study has shown that, ‘(..).dehydroascorbate, which is the oxidized, more lipid-soluble form, of vitamin C (… found in) raw or rare meats is as good or possibly a better source of vitamin C than most fruits and vegetables!’ – C. Masterjohn.
TAKE: There is very little concern of toxicity with vitamin C, some people say as much as you like. I’d stick to the dosage listed on the bottle unless you’ve determined otherwise. Even though MegaFood brand vitamins are food sourced and could be taken on an empty stomach, because of vitamin’s synergistic properties it’s best to take it with the other vitamins in this list and/ or with food.
New Chapter – CoQ10+ Food Complex, 60 Count $23.96
Buy it: Amazon
WHY: Coenzyme Q10 prevents the oxidation of circulating LDL which helps to maintain a healthy cardiovascular system, and that makes it essential for heart health and blood pressure. It’s a critical supplement when taking a statin drug. Statin drugs deplete CoQ10 from the body which then puts the user at risk of a heart attack. It also regenerates other antioxidants such as vitamin E.
IN FOOD: CoQ10 is found in most foods, such as fresh fruits, veggies and grass fed butter. But you’ll find a high amounts in red meat, most concentrated in heart meat (especially pork heart), which is also a good source of carnisine.
TAKE: If you have any concerns about your heart or cardiovascular health take 60 to 300 mg per day. CoQ10 is not water soluble, like Vitamin E it’s a lipid-soluble nutrient , so it should be taken with fatty food – butter, cheese, meats, olive oil and of course Blue Ice Royal Butter Oil / Fermented Cod Liver Oil Blend. The presence of lipids (fats) in the digestive tract stimulate the the secretion of pancreatic enzymes and bile into the small intestines, which facilitate absorption. CoQ10 has an excellent safety record and is taken up by all the tissues including heart and brain mitochondria.
Iodoral – Iodine, 12.5 mg, 90 tabs $22.48
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WHY: Most people in America, and possibly the Western world, could use an iodine supplement. Deficiencies are on the rise, and it is less and less advised to eat sufficient amounts of seafood to obtain this necessary nutrient. Iodine has played a crucial role in the development of the planet and all life, and is a known antioxidant for marine plant life, as well as for humans. But apoptosis is perhaps iodine’s most important function, as it induces the programmed destruction of cancer or virus infected cells – making iodine a potent cancer fighting agent! But that’s not all, it also helps to remove toxic chemicals (fluoride, bromide, lead, aluminum, mercury) and, “biological toxins, suppresses auto-immunity, strengthens the T-cell adaptive immune system, and protects against abnormal growth of bacteria in the stomach.” This is what I call a powerhouse supplement. Get your levels tested and be sure to supplement if you’re deficient. Read more on the importance of iodine here >
IN FOOD: Seafood like haddock, shrimp, perch, sardines, but especially sea veggies like Kelp, wakame, arame and blue-green algae. Other sources include eggs, raw milk and yogurt, some fruits and vegetables – but very much dependent on the content of the soil the veggies were grown in. Eggs are a great source since they’re also rich in both iodine and selenium, not to mention choline and a whole host of other vital nutrients!
TAKE: Most people could be advised to take iodine in doses ranging from 10 to 200 mg per day, without adversely affecting thyroid function. Like with the other supplements, iodine works synergistically with other nutrients and should be taken with foods, or other supplements, rich in selenium (eggs, calf liver, raw crimini mushrooms, cod, sardines, other fish), magnesium (seeds, greens, salmon), and Omega-3 fatty acids (flax seeds, walnuts, salmon) or of course, Blue Ice Royal Butter Oil / Fermented Cod Liver Oil Blend.
I hope you’ve found this information useful and that it may help you set the stage for a wise and healthful supplementation program.
Iodine for Health, Donald J. Miller MD, August 14, 2006
The Benefits of Liver, Cod Liver Oil, and Desiccated Liver, Chris Masterjohn, September 2008
9 Steps to Perfect Health – #4: Supplement Wisely, Chris Kresser L.AC, February 18, 2011