Supplements for Optimum Health- Part 4
- Created on Sunday, 13 February 2011 02:02
We continue our review of Dr. Donald Miller’s personal supplement program. I must admit, he takes a lot of supplements.
Vitamin E- Dr. Miller takes 800 IUs a day of full-spectrum Vitamin E, which includes alpha tocopherol, mixed tocopherols, and the tocotrienols. I take a similar product from VRP called E Team, which provides 240 IUs/day, also full-spectrum. Again, I will point out that my personal supplement decisions are affected by cost and tolerance for taking pills, and I’m sure that’s true for most people.
B-Complex- Dr. Miller takes a “B-Complex 50” which provides 50 mgs each of the various B vitamins, that is, most of them. My Extend Core Multi provides B vitamins in much smaller doses, but still multiples of the RDA. His B-Complex formula also contains 400 mcg of standard Folic Acid, but in addition, he takes 1 mg of methyltetrahydrofolate (MTHF). I prefer to take just MTHF because it is the only truly natural form of folic acid. It’s found in my Extend Core Multi in the amount of 400 mcg.
Vitamin B-12- Dr. Miller takes 1000 mcg of Sublingual Methylcobalamin every day. I use the exact same product, but not every day. I take it, on average, about 3X a week. Methylcobalamin is definitely the best form of Vitamin B12 because it is better utilized by the brain than any other form.
Vitamin C- Dr. Miller takes 3000 mgs/day in buffered form. I take only 400 mg as contained in my Extend Core multi. However, I also eat a lot of fruits and vegetables, and I figure that between diet and supplements, I am getting at least 1000 mg/day of Vitamin C, which is still over 10X the RDA. I’m content to get that much Vitamin C on a regular basis, and I am confident that it’s giving me the lion’s share of the benefits from Vitamin C.
Calcium - Dr. Miller takes 562 mg calcium per day from coral calcium. I am getting just 150 mgs from my Extend Core multi. And that’s all I want in supplement form. I’m wary of taking too much calcium. For one thing, we know that calcium turns off the activation of Vitamin D, and I want my Vitamin D activated. For two, we know that calcium often winds up in the wrong places, such as in the joints and in the arteries. It’s calcium that makes hardened arteries hard. Of course, I do want strong bones. But, I assume I am doing well enough in that respect, and I base that on two observations: 1) I’m doing well with my teeth, which are just specialized bones, and 2) I’m retaining my height. If I’ve lost any height at all, it’s no more than a small fraction of an inch, and that’s not bad for a 60 year old. And, I would rather err on the side of less then more when it comes to calcium. Of course, I am a strong, solidly built man. If I were a tiny, petite little woman, I’d be inclined to take somewhat more calcium, perhaps up to 500 mg/day.
Potassium- Dr. Miller takes 2 grams of potassium a day, but I don’t take any, and I don’t get any from my Extend Core Multi either. I presume I am getting enough potassium from the plethora of fruits and vegetables that I eat.
Strontium- Dr. Miller takes a 340 mg tablet of the mineral strontium every day. I have never done that although I have suggested it to women concerned about osteoporosis. For myself, I just haven’t been that worried about it. But strontium is safe, and it does strengthen bones. And if osteoporosis becomes a concern of mine in the future, I will definitely take strontium.
Zinc- Dr. Miller takes 30 mg/day of zinc. I get just 15 mg from my Extend Core Multi. However, I also make a point of eating zinc-rich foods, particularly pecans, which I eat almost daily. It’s interesting how nuts are such extraordinary sources of minerals: brazil nuts for selenium, almonds for calcium and magnesium, and pecans for zinc. Pecans are my zinc fix, and what a delicious way to get it.
N-Acetyl Cysteine (NAC)- NAC is a powerful detoxicant and precursor to glutathione. Dr. Miller takes 1000 to 2000 mg of NAC daily. For me, NAC is something that I take sporadically. I keep it around, and I take 600 mg/day about twice a week.
Idebenone- This is an analog of CoQ10 which enters the brain more readily than regular CoQ10. Idebenone is a powerful antioxidant. When they extract organs for transplanting, they soak them in Idebenone to preserve them. Dr. Miller takes 90 mg of Idebenone every day. I have taken Idebenone at times in the past, but I have not been taking it lately, and mainly just due to C&T (cost and tolerance).
Arginine- This is the vasodilating amino acid that is abundant in nuts. Because of its ability to dilate blood vessels through nitric oxide release, it is often included in male potency formulas. Dr. Miller takes 2000 mgs of arginine daily. I don’t take any, but I do eat plenty of nuts.
Conjugated linoleic acid- Linoleic acid is abundant in plants, but the conjugated form of linoleic acid occurs only in animal products. CLA is alleged to have an anti-cancer effect, but most people take it to lose weight, as it is supposed to help reduce bodily fat deposits. I have never taken CLA as a supplement, but Dr. Miller takes 2000 mgs a day.
Gingko biloba – Dr. Miller takes 240 mg/ day. I have taken it at times in the past, but I am not currently taking any.
Pycnogenol- This is the trade name for the proanthocyanidine in grape seed and pine bark. It is a powerful antioxidant. Dr. Miller takes 200 mg/day of Pycnogenol, and I take 100 mg of Grape Seed Extract.
Silymarin- Dr. Miller takes 1000 mg of Silymarin from milk thistle. I don’t take any, but I would if I thought I had liver problems.
Aged Garlic- Dr. Miller takes 600 mg of aged garlic daily. I don’t take any garlic, but I do use garlic in my cooking quite regularly.
Lycopene- Dr. Miller takes 10 mg Lycopene daily. I have not been taking any, but I do make a point of eating watermelon, tomatoes, and red grapefruit.
Mushroom Blend- Dr. Miller takes 2 capsules a day of a mushroom blend containing Cordyceps, Reishi, Shiitake, Tremella, and Maitake, among others. I have not been taking any mushrooms in supplement form, but, I do like eating Shiitake mushrooms.
Well, that does it for today, but we’re not finished yet. As I said, Dr. Miller takes a lot of supplements, and we’re working through the list. So stay tuned.