For years I took a multivitamin, the old, “One a day”, till I learned that the paltry amount of each vitamin represented in an average multivitamin was next to pointless. Then there are the wonderful “fortified” cereals, till I learned that they are fortified with what was stripped from them in the first place with over processing. Most of my vitamins are now coming from the foods that I eat and that is always the best, however, there are a number of supplements to add to this. This is the list recommended by Dr. Wahls in addition to what we are receiving from the balance of foods in the Protocol:
Before I print the list, read her book, the section on supplements (pages 264-287) which has a breakdown on each of these supplements and where it fits in with the food intake and cautions in some cases like if your taking blood thinners and the like. She emphasizes to also consult with your medical practitioner when starting any new supplements. This is the list without the explanations, so it is important that you research the information. The list:
- Vitamin D (variable following blood levels and take the amount recommended by your doctor) I choose to follow Dr. Coimbra’s recommendation for a “prevention” amount of 10,000 IUs a day. I use Vitamin D3 drops for this. I found a killer priced brand at a local natural store Morning Sun, Brand “NOW” 30 ml. One drop is 1000 IUs, 30 ml is 1000 drops, enough for 100 days. Price, a very reasonable, $16.99 and its even suspended in MCT oil (the best). Best I could do before this was online, Bioclinic, 15 ml (500 drops), for $18.99 at Health Palace online.
- Calcium Citrate – 250 mg elemental calcium once or twice a day if on Wahls Paleo or Wahls Paleo Plus diet. I’m taking Citracal from Shoppers Drug Mart. I take one 315 mg cap a day. I paid $16.99 for a bottle of 60 (2 month supply)
- Magnesium – 300 to 400 mg of magnesium glycinate daily. I searched high and low for a good price for this, online and locally. It is the same price everywhere, $40.00 for a 450 ml bottle (1 month supply when taking 1 tbsp a day). Thankfully, Shoppers Drug Mart sells Genestra brand for that price and so no need to pay for shipping on top of it. I take 1 tablespoon a day (250 mg) plus one square of 90% Lindt dark chocolate.
- 2 grams DHA/EPA or 2 grams fish oil or 2 grams fermented cod-liver oil – If taking regular fish oil capsules then need to take with that Mixed Vitamin E tocofrienols or mixed tocopherols. I started with wild caught fish oil from Shoppers with the Vitamin E, but I’ve learned that the fermented is better for you and in the long run is cheaper. I am taking Green Pastures Blue Ice Fermented Cod Liver Oil from the Vitamin Shop online (Canada). I paid, $69.00 for a 118 2 gram daily servings (4 month supply).
- Mixed vitamin E tocotrienols or mixed tocopherols – 400 mg if taking fish oil or DHA/EPA
- B complex multivitamin,, preferably B-100 (higher potency) – 1 caplet. I haven’t purchased this yet, but will. I wrote in my notes, brand Natural Factors $20.98 for 60 caps (2 month supply) from the Vitamin Shop online (Canada).
- Methyl B12 (this form is preferable than a cheaper form of B12 cyanocobalmin – 1,000 mcg (Let it dissolve slowly under your tongue and it will be absorbed into your bloodstream more efficiently than if you swallow it.) I buy Natural Factors $6.98 from the Vitamin Shop online (Canada) 90 tablets (3 month supply).
- L-methylfolate (levomefolic acid) – 1,000 mcg. This one I am confused about. I bought folic acid which is a synthetic form of folate acid and is not good for you. I am having a hard time finding this one in this wording. Example: the Vitamin Shop has ‘Active Folic Acid”, is that the above? Need to research further to solve the mystery.
- Coenzyme Q – 200 mg. I am taking Natural Factors Coenzyme Q10 $19.98 from the Vitamin Shop online (Canada), 150 100 mg capsules (2.5 months supply).
- Algae (capsules or powder) – 2 to 8 capsules or up to 1 teaspoon of powder (1/2 tsp if Klamath blue-green). I’m taking Gandalf Spirulina, started with capsules, but powder is far cheaper. I bought mine online from the Vitamin Shop (Canada) $59.98 for 300 grams (2.5 months supply).
- Dietary enzymes: protease, bromelain, amylase, and lipase – I didn’t get a good one to start from Shoppers, it only had two of the above in it. I need one that has all four. I need to do more research on this one.
- Fiber (freshly ground flaxseed or chia seeds; best to soak 24 hours, then grind and blend) – As needed to have 2 soft bowel movements daily
I take these two optional supplements:
- Desiccated Liver tablets instead of eating organ meat which is mandatory on Wahls Paleo and Wahls Paleo Plus – 4 per day. I can’t get my head around eating three servings a week, this is the next best thing. I buy Trophic Desiccated Liver from Amazon.ca $17.99 for 180 tabs (1.5 month supply).
- Alpha-Lipoic Acid as recommended by Matt and Ashton Embry of MS Hope and Direct-MS – 1200 mg a day. I take Natural Factors $11.98 for 60 400 mg caps (20 days). Shoot, just realized I need to order double when I get these in which case that will be $24.00 for 120 400 mg caps (40 day supply).
The monthly cost breakdown:
- Vitamin D $5.15
- Calcium Citrate $8.50
- Magnesium Glycinate $40.00 (ouch)
- Fermented Cod Liver Oil $17.50
- B Complex $10.50
- B12 $2.30
- Folate undetermined
- Coenzyme Q $8.00
- Algae $24.00
- Desiccated Liver $12.00
- Alpha Lipoic Acid $18.46
Monthly Total – $146.45
That’s a lot on my fixed income. I might need to drop the magnesium and maybe the algae, although the algae is a must have component of Wahls Paleo and Wahls Paleo Plus. Maybe I’ll seek out the cost of the cheaper magnesium capsules (the liquid is absorbed into cells better, but the capsules are still an option). Lot of work to learn all this, balance, work into budgets (mine is slender), however, I took off the swimming flotation belt today and I swam laps for 40 minutes with intermittent back swimming and stationary treading. All I can say is, “Where there is a will, there is a way.” So far, I’ve been able to get through and still pay my bills. My food bill is up around $600 a month (I include the supplements in that).
These writing exercises help me learn this information better, secondary if it helps anyone else source these products. Most important, read Wahls section on supplements.