For those on PHD diet, what supplements do you take in practice and why? So far I've got 2.5k Vit D (living in Boston) and am thinking of K2. The book recommends a lot of others I'm just curious what other people have decided to do and why.
I do 4000 iu vitamin D in the winter, although I'm planning to cut back on that once I get more direct sunlight. Also, raw Brazil nuts to taste (1-2 most days a week; none other days) for the selenium. I recently started K2 drops and it seems to be clearing up my tooth discoloration/tartar. Magnesium as I feel anxious/crave it, which is usually 3 doses a week. I also do plenty of probiotics and try for a bit of seaweed daily,, although I don't remember if those are PHD-specific recommendations. I'm considering adding zinc soon with vitamin C on my next vitamin order to see if I have subjective improvements.
I eat a diet pretty close to the PHD. I take 2500 IU vit D per day in the winter and maybe 1000-1500 IU per day in the summer. I live in NYC. My levels are pretty consistently 45-50 ng/ml.
I take 45 mcg of mk-7 k2 every third day. I eat green leafy stuff a few times per week and have occasional liver and about 5-10 eggs per week. Once in a while (less than once per week) I take a drop of mk-4 K2 (100mcg drop).
I take magnesium citrate (250mg) 3-4 times per week and drink Jana water. I take calcium (500 mg) once per week too. My need for mineral seems to increase with the amount of acid I consume (generally consumed to prevent GERD).
For GERD, I drink Kombucha several times per week and sometimes take betaine HCL. I also limit FODMAPs. no meds needed (anymore).
I add a drop of 12 IU vitamin E to my food once per day.
I occasionally take 250 mg of vit C. And, occasionally take a zinc lozenge (5mg zinc).
And that's it.
i take 5000 IU vitamin D (winter only), 3 brazil nuts most days, and some seaweed most days. that's it! the only time i add other things is when i'm feeling under the weather. then i might take some vitamin C too.
I consume 4000IU of vitamin D daily in the winter.
200 mg of magnesium citrate after my final meal of the day where I eat the bulk of my carbs.
500 mg of vitamin C 4 times a day before and between meals. About once or twice a week I will take 50 mg of zinc with my first dose of vitamin C.
I take the full range of their standard recommendations. Why? I have numerous health issues so decided to go with their recommendations and look for improvement.
But I am wondering whether to drop the 200 mcg of chromium. I need to look into that one more as there have been suggestions about a link with kidney issues.
(i have a LOT of neuro-musc pain)
vit d total mins iron free (half a dose) extra chromium r-lipoic acid sublingual b12 mag glycinate, epsome salt baths about to start iodine and brazil nuts 1000 mg of vit c a few x a week