The body needs many different things for it to remain healthy. Fresh air and sunshine, vitamins and minerals, and even exercises and sweating all contribute to a healthy lifestyle.
This is by no means an exhaustive study, and I encourage you to do your own research.
In doing this study, I've learned a lot about different vitamins and how they are absorbed into the body. Our food industry has kind of taken over our common sense and short circuited our thinking about healthy food. They say "drink milk" because the calcium is good for bones, but they don't tell you what else your body needs for healthy bones. The truth is that magnesium and Vitamin K2 (called activator X by Dr. Weston Price) is very important for your bone health.
Fermented Natto is very high in K2 and helps the body against bone loss and heart problems, it's also good for the skin helping with elasticity. This nutrient should be added into the diet multiple times weekly. You can take it as a supplement (Vitamin K2- MK-7 is the formulation best absorbed by the body).
Vitamin K2 is best absorbed when taken with Vitamin D3 and fats; In fact, vitamins A, D, E, and K are best absorbed when taken with fats. These fat soluble vitamins are stored in the liver for up to six months and can be utilized when needed by the body. The exception to this rule is Vitamin K2. Vitamin K may be stored by fat cells, however, the body rarely stores large amounts of Vitamin K, so we must continually get new stores through our diet and gut flora.
Vitamin B12 is best absorbed when taken on an empty stomach; take Vitamin C about 2 hours later since it can inhibit absorption of Vitamin B12. Acid reflux medicine, ulcer medications, Metformin, and certain antibiotics also interfere with absorption of Vitamin B12.
Biotin absorption is inhibited by a substance found in egg whites.
However, most B vitamins are water soluble and don't require food to be taken with them.
Vitamin C is also a water soluble vitamin that helps the body absorb iron (but inhibits the absorption of B12). Iron levels must be above 70mg/ day for optimal hair growth, any lower and your body will take the nutrients from your hair first.
Water soluble vitamins are used up and/or expelled from the body daily and therefore must be replenished often.
Calcium should not be taken as a vitamin supplement. It will bind with the plague in your blood and cause problems. This mineral is best gotten through food sources.
Men should not take iron supplements. They are toxic to the male body. A female that is anemic can take iron glycinate- this form is gentle on the stomach and highly absorbable.
The best magnesium to take is L-threonate. This form gets directly into the cells. All other forms tend to stay in and exit the digestive tract.
I've assembled a list of vitamin supplements that I think will be most beneficial. I like the liquid or gummy versions because I believe they absorb better. I've tried to limit where you would need to go to get all of these, so I've limited it to 3 stores.
As always, getting your vitamins from food is the best- so always vary your daily dietary intake with many different fruits, veggies, grains, and meat sources.
Naturelo Vegan Iron with Vitamin C
Taking all of the vitamins listed will give you 100% of the daily recommended value of all vitamins, plus 25 mgs of iron (via Naturelo Vegan, which is easy on the stomach), and 200 mgs of K2 (adding in Nutrizing K2 adds another 600 mgs of K2), and taking the two Mary Ruth probiotics plus the Dr Ohhira Probiotic will provides 21 different strains of probiotics.
If you want the simplest, and fewest options for maximum health benefits, then I would say Mary Ruth Morning and Evening vitamins plus the Beauty Probiotic (4 strains) and the K2 gummies is around $135 per month without autoship. I do recommend that you add in the Mary Ruth Gut Flora health (11 strains), at least.
If you notice my chart above, you'll see that there are colors across the top. Yellow indicated morning and Blue indicates evening, which is when I suggest you take each one.
Also listed in the chart is a dental probiotic that is recommended in the book Cure Tooth Decay by Ramiel Nagel. If you have problems with your teeth, then I suggest you add this in. You only need to chew one tablet before bed daily (after you've brushed your teeth).
For those with the MTHFR genetic mutation, you may want to consider methylated vitamins, especially folate and B12. A good multivitamin for this would be Metagenics PhytoMulti. Contrary to how it looks, “MTHFR” is not an abbreviation for a popular curse word, but a shortened form of methylenetetrahydrofolate reductase. Individuals with this may present with elevated homocysteine levels, which have been associated with inflammation and heart disease, birth defects, difficult pregnancies, and potentially an impaired ability to detoxify, along with nutrient deficiencies in Folate, B6 and B12.
Anyone who has the MTHFR gene, and is having trouble getting pregnant can add EB-N5 twice daily for 2 months, and then stay on one pill daily. It will help!
Anyone who has ADHD or ADD can add L-Tyrosine and a methylated B-complex to their diet. Within a month you will see a major difference! HiYa children's chewables has methylated B12 and methylated folate.
For those fighting cancer, I recommend adding Protandim 2 and DIM to your daily regimen. Two pills of each daily. They won't interact with chemotherapy.
For hair and skin, there are some other nutrients to consider adding to your diet if you're having issues.
- Saw Palmetto and Red Clover help to suppress the formation of DHT in the body. DHT is believed to enable hair loss.
- Bamboo is great for skin care and hair growth as it contains a lot of silica.
- Ashwaghanda taken internally is also good for hair growth and it helps with stress.
- Red Clover oil is to be used topically along with Indian Goosebury (Amla) oil and Rosemary essential oil for hair growth. Also good for hair is Bhringraj oil.
