Dietary Supplements John D. Furber Master of Science, Biological Sciences, University of California, Irvine. Bachelor of Arts, Physics and Mathematics, University of California, Santa Cruz. [John D. Furber Home page] *** [John D. Furber Nutrition page]

(Updated 2 April 2008)

A good diet of healthy foods can be augmented by purchasing dietary supplements which provide additional vitamins, minerals, herbal extracts, and antioxidants. I have been taking large doses of dietary supplements since 1982, and modifying the doses as I learn more, in my ongoing self-experimentation program. Note: Optimal supplement dose probably varies with age, weight, gender, and genetic background, as well as the foods eaten. I am a male, 140 lb, in my mid-50's. Table 1, below, lists the supplements I currently take every day, in addition to a well-designed vegetarian diet. Table 2, below, lists additional supplements I take when fighting off illness.

Table 1 Experimental Daily Doses of Supplemental Nutrients and Antioxidants for Peak Physical & Mental Performance
Description	Active Dose	Notes
*** Vitamins ***
Vitamin B1, Thiamin	150 mg
Vitamin B2, Riboflavin	150 mg
Vitamin B3, Niacin	300 mg
Niacinamide	150 mg
Vitamin B5, Pantothenate	950 mg
Vitamin B6, Pyridoxine	150 mg
Vitamin B12, Cyanocobalamin	150 micrograms
Vitamin C, ascorbate	3415 mg	I
Ascorbyl Palmitate, Vit C	600 mg	FF
Vitamin D3	1000 IU	FF
Vitamin E, d-alpha-Tocopherol	500 IU	FF
Vitamin E, gamma-Tocopherol	200 mg	FF
Vitamin E, delta-Tocopherol	67 mg	FF
Vitamin E, beta-Tocopherol	5 mg	FF
*** Minerals ***
Calcium in CaCO3	1000 mg	F
Chromium in Cr picolinate	100-200 micrograms	X, F
Magnesium in Mg Oxide	260 mg	F
Selenium	100-200 micrograms	X, F
Zinc in Zn gluconate	50-60 mg zinc	X, F
*** Amino Acids and Peptides ***
Acetyl-L-Carnitine Cl	1000 mg
N-Acetyl-L-Cysteine	1000 mg	I
L-Lysine HCl	800 mg	I
L-Methionine	120 mg
L-Phenylalanine	500 mg	E, P
*** Antioxidants & Misc. ***
Astaxanthin	2 mg	FF
BHT	500 mg	E
Biotin	150 micrograms
Breaker 45C	100 - 200 mg	A, E
Choline	1200 mg
Coenzyme Q10	130 mg	A, FF
DMAE Bitartrate	200 mg
Folic Acid	1.2 mg
Alpha-Lipoic Acid (Racemic)	600 mg	FF, I
Melatonin	3 mg	B
Potassium orotate	500 mg	F
*** Plant Products ***
Blueberries (fresh or frozen)	half cup
Strawberries (fresh or frozen)	half cup
Flax Oil or freshly ground Flax seed	2 tablespoons
Ginkgo biloba extract	180 mg
Saw Palmetto extract	640 mg	A,M,FF
Green Tea, freshly brewed	2 cups
Black Tea, freshly brewed	2 cups
Spirulina	1 tablet	F

Table 2 Experimental Doses of Supplemental Nutrients taken when Fighting off Illnesses (Daily Totals)
Description	Active Dose	Notes
*** Vitamins ***
Vitamin C, ascorbate	6000 mg
*** Amino Acids and Peptides ***
N-Acetyl-L-Cysteine	3000 mg
L-Lysine HCl	3000 mg
*** Antioxidants & Misc. ***
Pycnogenol	25 mg	FF
Alpha-Lipoic Acid (Racemic)	1000 mg	FF
Source Naturals Wellness Formula Herbal Defense	see package
*** Plant Products ***
Red Wine Extract, Longevinex	1 capsule	FF
Shitake mushrooms	several cooked	FF

Notes: A - Age-related dose. Younger people take less. B - Bedtime. Take when going to sleep. M - For men. Not for women. E - Should be taken on an empty stomach, once per day. F - Absorption is best when consumed with food. FF - Absorption is best when consumed with food containing fats or oils. P - For best absorption, do not consume protein for 1 hour before or after taking this amino acid. I - I increase this dose when fighting off infectious illness. X - Caution: Do not exceed this dose. mg is milligram. 1 milligram = 0.001 gram. 1 microgram = 0.000001 gram = 0.001 mg. These quantities should not be taken by children, nor by pregnant or lactating women. When in doubt, reduce the dose and consult a knowledgeable professional. Start gradually. When starting on supplements, start out with much smaller doses (about 1/10 of the amounts listed here) and gradually work up over a period of weeks to give your body time to adjust. Where convenient, these daily doses are divided into several parts. Spreading the dosage throughout the day helps to maintain a consistently high level of supplements in the bloodstream. It is worth remembering that individual people may differ somewhat in their needs and in their ability to assimilate various foods and supplements. It is important to pay attention to your own body as you experiment with your diet and lifestyle. Powders, Pills, Capsules, and Liquids In my quest to attain nutritional supplements at reasonable cost, I have been purchasing different items from different suppliers, who are listed below. Some items are in the form of bulk powders which can be combined and taken at the same time. Others are in the form of tablets, capsules, or liquids. Click here to see details of how I mix the powdered supplements. Additional Information: I have compiled a detailed, 23-page report, "Nutrition, Diet, and Supplements for Peak Physical & Mental Performance." In it, Detailed descriptions are provided for each ingredient, with references to a bibliography of 40 books and journal articles. It also lists the least expensive sources of quality ingredients, suggests how to mix them, and the best times of day to take them. Additional information is provided on proteins, amino acids, fats, carbohydrates, and hormones. To obtain a copy, please send a check or money order for $4 per copy plus $4 per order to cover postage and handling to my address at the bottom of this page. The Linus Pauling Institute Micronutrient Information Center is a very comprehensive and reliable source of information. Mail order suppliers of vitamins, minerals, and supplements: Jo Mar Laboratories www.jomarlabs.com supplies wholesale quantities of individual amino acids in bulk powder form, as well as in capsules. Their products include: N-Acetyl-L-Cysteine (NAC) Acetyl L-Carnitine Cl L-Methionine L-Phenylalanine L-Lysine HCl Chondroitin sulfate and glucosamine sulfate Empty V-caps (vegan, non-gelatin capsules) Juvenon has their "Juvenon Energy Formula", which contains acetyl-L-carnitine and alpha-Lipoic acid. www.juvenon.com/ Life Extension Foundation www.lef.org products include: Vitamin D3, 1000 IU capsules Selenium capsules Astaxanthin (Source Naturals 2 mg tablets) Potassium orotate capsules (Atrium) Bulk powders of vitamins and minerals Lifelink www.lifelinknet.com/ products include: Acetyl L-Carnitine Cl capsules Alpha-Lipoic acid capsules BHT, a food antioxidant, in bulk granules Chondroitin sulfate and glucosamine sulfate Ginkgo biloba capsules Saw palmetto caplets Vitamin Research Products, Inc. www.vrp.com Products include: Lithium orotate capsules BHT, a food antioxidant, in bulk granules Vitamin C (ascorbic acid) in tablets and bulk powder; Wholesale Nutrition www.nutri.com has: Bulk powders of vitamin C (calcium ascorbate, ascorbyl palmitate, and ascorbic acid); BHT, a food antioxidant, in bulk granules A good formulation of vitamin B-complex tablets Alpha-Lipoic acid tablets Selenium tablets Coenzyme Q10 as bulk powder or chewable wafers Longevinex www.longevinex.com has red wine extract containing resveratrol, packed in sealed capsules under nitrogen. A good local store (not mail order). Trader Joe's www.traderjoes.com has good quality supplements at good prices, including: Vitamin E mixed tocopherols softgels Vitamin C (ascorbic acid) in tablets and bulk powder; Flax oil pints Ginkgo biloba tablets CoEnzyme Q10 capsules Alpha-Lipoic Acid capsules Calcium/Magnesium/Zinc tablets Saw palmetto caplets B "50" vitamin B-complex tablets Pycnogenol tablets Spirulina tablets

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