WEIGHT LOSS: RECOMMENDED DIETARY SUPPLEMENT PROGRAM
Multivitamin/Mineral SupplementChoose a well-balanced supplement that contains significant amounts of both vitamins and minerals, including the trace minerals. I call this the “supplement foundation.” Your supplement should contain virtually all nutrients known to be essential for human health. This will of necessity NOT be a one-a-day, because manufacturers simply cannot squeeze biologically significant amounts of all nutrients into one little tablet. You will be taking from two to four capsules per day minimum, just with your foundation piece—the multivitamin/mineral.Make sure this foundation piece contains a well-rounded blend of both beta-carotene and vitamin A (around 15,000 to 25,000 IUs of beta carotene per dose), balanced В complex, from 500 to 1,000 milligrams of vitamin C, 100 IUs of vitamin D to enhance calcium absorption, 200 IUs of vitamin E, and a significant amount of all the minerals. The minerals should include calcium, magnesium, potassium, zinc, copper, iron, vanadium, chromium, selenium, boron, and about twenty of the trace minerals.I usually recommend that you select the capsule form instead of the tablet form; many tablets can be difficult to swallow and unless your digestion is optimum, a tablet may not break down adequately in your stomach. Because of the encapsulation process, you will need to take a few more capsules than tablets to get the dosage you require, but in the long run, you’ll benefit from the extra trouble.There are several excellent multivitamin supplements on the market available through your local health food store, GNC, or by calling the toll-free numbers in Appendix C. Some excellent brands are Nature’s Life, Source Naturals, Eclectic Institute, TwinLab, PREVAIL, Nature’s Secret, Country Life, Enzymatic Therapy, Solaray, and the Nutritionist Series.Other MineralsCalcium: Up to 1,000 milligrams per day. Do not use calcium carbonate, oyster shell, bonemeal, dolomite, eggshell, or other inorganic sources of calcium. Use calcium citrate, amino acid chelates, or calcium bonded to other amino acids. Many of the above companies provide excellent selections. Check Appendix С for more information on how to obtain these products.Magnesium: Up to 1,000 milligrams per day. Do not use magnesium oxide. Use magnesium glycinate, magnesium citrate, an amino acid chelate, or magnesium bonded to other amino acids. Many of the above companies provide excellent selections.Zinc: Up to fifty milligrams per day. Use either zinc picolinate or a zinc bonded to amino acids. Many of the above companies provide an excellent selection.Chromium: Up to 800 micrograms per day. Use either chromium picolinate or GTF chromium. Many of the above companies provide an excellent selection.Iron: Only use additional iron if you do not include red meat in your diet or if you have followed a vegetarian diet for a period of time, if you experience heavy bleeding during your menstrual cycle or have lost blood for other reasons, or if you have been diagnosed as iron deficient by your physician. Use no more than fifteen milligrams per day and do not use iron (or ferrous) fumerate, ferrous sulfate, or other inorganic sources of iron. Use iron citrate or an iron bonded to amino acids, along with additional vitamin С for maximum absorption. Many of the above companies provide an excellent selection.Essential Fatty Acids: To make up for years of an EFA-deficient diet, it is recommended that you use from two to four tablespoons of raw oil, preferably flaxseed oil, each day. This oil must be purchased fresh and kept refrigerated at all times to avoid rancidity. You may also purchase flaxseed oil capsules if you prefer. If you are using at least two tablespoons of olive oil per day (in your salad dressing, for example), you will only need two tablespoons of flaxseed oil per day (about six capsules). Excellent sources include Barlean’s, Nature’s Life, and Country Life.Some people also find great benefit from using evening primrose oil as part of their EFA program. From three to six capsules will suffice for most people. Remember, you have to eat fat to lose fat!*63\319\2* 247-drugstore.com
