The following nutrients are essential for optimal health and can sometimes be hard to obtain within your diet. This list describes basic supplementation guidelines that work well for mostpeople.
*Please check with your healthcare provider to ensure these recommendations are appropriate for your individual needs.
Vitamin A
■10,000–15,000 IU per day from cod or other fish liver oil source
■Do not supplement if eating liver regularly
Vitamin D
■Ideal blood level is 25–50 ng/mL
■Regular sun exposure is optimal way to increase blood levels, but this is not always practical for patients depending on skin tone, geography, season, and lifestyle
■Preferred form of supplementation is extra virgin cod liver oil, since it also contains vitamin A, which acts synergistically with vitamin D
■Recommended doses of supplementation based on blood levels:
○< 15 ng/mL = 4,000 IU/day
○15–20 ng/mL = 3,000 IU/day
○20–25 ng/mL = 2,000 IU/day
○25–30 ng/mL = 1,500 IU/day
○30–35 ng/mL = 500 IU/day
Magnesium
■300–500 mg per day of a chelated form (e.g., glycinate or malate)
■Larger doses may be warranted; check with your doctor
Vitamin K2
■Dose depends on version of supplement
■MK4: 1000 mcg (1 mg) per day
■MK7: 100–200 mcg per day
Vitamin C
■Supplementation not required if dietary intake adequate
■500–1000 mg per day may be helpful for optimal immune function
■Larger doses may be warranted; check with your doctor
Iodine
■800–1000 mcg per day is optimal for most people
■Larger doses may be warranted; check with your doctor
■Be cautious if you have Hashimoto’s disease; check with your doctor