Friday, March 5, 2010

Supplement Recommendations

I've been asked recently about our recommendations for dietary supplementation, so I will list them here. Before you embark on a regimen, remember that the better your food choices the less need there is for any supplementation. These recommendations are in acknowledgement of common deficiencies in the food supply; i.e., anemic fish stocks, grain-fed beef, depleted soils, etc. Daily dosages are listed alongside each item, but daily supplementation is rarely required with a Paleolithic diet.

As with everything regarding you health, pay attention to your body; only use what makes you better. The most likely candidates are:

  1. Chromium, 400 to 600 mcg. For: insulin sensitivity, lean body composition.
  2. Zinc, 10 - 40 mg. Immune system boost, lean tissue growth.
  3. Selenium, 100 mcg. Battles oxidative stress, helps maintain lean body mass.
  4. Folic Acid; Men - 1mg, Women - 800 mcg. Cell integrity, brain function (anti-depressant).
  5. C, 1000mg+. Building block of tendon & ligament tissue.
  6. D, 1,000 to 3,000 IU - less or eliminate with high-dose fish oil. Immune boost, calcium absorption.
  7. Alpha-Lipoic Acid, 1,800 mg. Cell integrity, brain function, glucose conversion.
  8. Fish Oil, 500mg per 10lbs of bodyweight. Too many benefits to list. This is the only absolute must-do supplement.
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