CR/WB Supplement Central
CR/WB Supplement Central
Edition 0.93: 2017-05-21T1255
(DRAFT; item count: 93)
Table of Contents
Introduction
This article is intended to be a periodically maintained
all-in-one-place directory of Wheat Belly
(WB) and Cureality (CR) insight on supplements,
a very few medications,
as well as touch on other supplements frequently asked about.
This article is unsponsored, and is not an official WB/CR
document (it began as part of an annual review of my family’s
supplements, and the narratives may reflect my personal view
in many cases). Any mention-of / links-to specific
products or brands are informational only, and no endorsement is
implied unless specifically stated.
This directory is not authoritative. Its goal is to provide a clue,
within the context of the CR/WB approaches, to whether or not you
might want to consider adding an item to your regimen, and links
to resources to support a decision. It is not a substitute for,
and often differs from widely available consensus references on
supplements. It won’t be a full clone of content in
Wheat Belly Total Health
(WBTH)
or Cureality documents. At each item topic, the heading name is
a link to a general reference on that substance.
The present article is primarily concerned with Wheat Belly / Cureality
implications, with a focus on general diet, and due to the Track Your
Plaque heritage on this site, cardiovascular considerations. The
focus may be expected to follow any strategic directions for the site.
I’m following Dr. Davis’ lead on this, and he has said:
“While
I love the world of nutritional supplements, I also regard most
of them as fluff with relatively trivial effects. I also believe that
using supplements like drugs also yields unanticipated effects over
time that may not be so desirable. So there is a greater burden of
proof required when something foreign to the human adaptive
experience is purported to provide some benefit.”
Many of the entries here are
(placeholder), terse comments, or links to other articles.
They will only be locally populated with data and commentary when I
become aware of material WB/CR-specific insight for them.
CR members are invited to use
PM feature to make comments,
or comment in any “(CR Forum thread)” link
to an existing forum discussion about the item.
This directory presumes general compliance with a
WB/CR diet,
one that minimizes anti-nutrients and supplies various
nutrients and micronutrients that won’t be covered here in detail.
Certain diets, such as vegetarian (which I address in a
separate article), may need attention to things not covered here
in depth.
Your diet may well include ample quantities of many
suggested micronutrients. It’s always worth investigating that contribution,
but keep in mind a caveat: the nutritional breakdowns available from
various reference sources may be based on legacy analyses, and not
representative of modern soil conditions, crop strains, field
practices and artificial ripening. Unless you are consuming heirloom
organics, reference data may overstate your uptake.
Tip: for terms not in the
Table of Contents or the
Index,
use the find feature of your browser
(typically [Ctrl]+[f] on a PC) to locate items of interest.
Some links to Cureality content may only be
available to subscribers. Any tooltip in your browser
may show that as "CR members: {page_ID}"
[ TOC | Index ]
General Rationale
Q. Why are supplements even needed when following a Cureality
or Wheat Belly lifestyle?
A. Because it’s not practical to fully emulate a genetically optimized
ancestral lifestyle (or even possible at all, in most places, or
to those of mixed ancestry),
and if we did, we could expect some authentic pre-agricultural
outcomes we might prefer to avoid, such
as pathological parasites, severe infections,
exposure, different deficiencies and
probable injuries,
perhaps all resulting in generally lower life expectancy.
Even on an optimized diet of carefully selected available modern foods,
we still need to contend with:
- Getting ample DHA&EPA from seafood is now generally a
modern sea water pollution exposure risk, and getting it from upland
game requires consuming organs, regularly.
- Getting probiotics the ancestral way
(casually cleaned root crops, consuming animal intestines
and poor general hygiene) is hazardous.
- Crops (even organic heirloom) from depleted soils are usually
deficient in key minerals.
- Drinking water is no longer raw stream water, so is
likewise mineral-deficient (being filtered), and now
also has iffy amendments and treatment residues.
- Thyroid antagonist compounds are today pervasive,
and iodine is depleted (other than in seafood).
- Few of us live where getting Vitamin D from the
sun is practical.
- We live longer than our hormone systems
(including Vitamin D
from the sun) are adapted to
produce at full capability.
So we supplement.
Supplement Admonishments
On dose: more is rarely better, and could be harmful.
Doses discussed are for adults without contraindicating
or acute conditions. Mentioned conditions are not exhaustive lists.
Understand what the nutrient or micronutrient does.
Many have a U-shaped effect curve, and are ineffective
at too low a dose, and wasteful, unpleasant or frankly toxic
at too high a dose. WB/CR recommendations sometimes exceed
official AI/EAR/RDA.
Satisfy yourself that this is safe and effective.
Some WB/CR dosings
(such as for iodine)
are imprecise, as just how much above RDA to go is unsettled.
The supplement market in the U.S. is largely unregulated,
which is both a benefit and a hazard. The FDA usually rouses
itself to action on supplements only in egregious cases of
contamination, undeclared drugs, or when producers are being either
too deceptive (about ingredients or effects) or too honest
(about effects). FDA does not routinely test for potency (well,
they might, but they rarely tell us about it unless it
suits their political agenda).
Private organization ConsumerLab.com
(CL)
does routinely test supplements for potency, purity, economy
and other issues. It’s a subscription site, and easily
worthwhile for anyone serious about supplements. Just finding
out which products provide the most benefit for the money can
save you the cost of a subscription. At each topic here, for the
benefit of ConsumerLab subscribers, a link is provided to
their current test results/advice page for each supplement
(or a statement of no test). Detailed CL product advice is
not repeated here, as it is updated frequently.
Note: CL’s
editorial posture is based on consensus
medicine. Form your own assessment of whether any particular
supplement, or dose thereof, is beneficial.
Another private organization, the
International
Fish Oil Standards Program, offers free-to-consumers
test reports specifically on fish oil. They only test
member products, and members control whether their results
are published. The parent organization,
Nutrasource
Diagnostics also operates a similar program for
enzyme products.
On expiration dates, seek supplements that claim
potency is assured until expiration date
(perhaps with a
caveat that they must be stored as directed). Skip supplements
that claim potency "at time of manufacture" (other than
for things indefinitely stable, like minerals). Treat the lack
of any statement about potency as if “time of manufacture”.
You usually won’t be able to see actual expiration dates in
on-line views, but you can often see the potency claim.
One thing the FDA,
CL and
IFOS
are not fully up to speed on are “inactive”
ingredients that are no such thing,
commonly fillers, excipients, binders, sweeteners, colorants, flavoring,
preservatives, encapsulation, and “other inert”. You need to
watch out for these on your own. When buying on the internet,
rely only on resellers who serve images of the entire product
package, showing both the full Supplement Facts panel, the
Ingredients list and any claims about potency.
Specific ingredients to avoid are:
- flours, commonly rice (WGA
and As hazards) or
wheat (routinely insist on a gluten-free claim)
- calcium, too common in tablets
- real sugars, simple, complex and most sugar alcohols
(e.g. dextrose, maltitol, sorbitol)
- artificial sweeteners (e.g. acesulfame potassium,
aspartame, cyclamates, sucralose)
- alternative sweeteners other than
erythritol, inulin, monk fruit, stevia or xylitol
- food coloring of any kind (unnecessary and thus suspicious)
- emulsifiers (e.g. guar, lecithins, polysorbate 80, xantham)
- adverse inflammatory oils (Omega 6
PUFAs
like canola, corn, rapeseed, safflower, soybean, etc.,
high in linoleic acid)
- preservatives
- light metal and silica elements and compounds such
as non-native aluminum compounds,
silica, talc (magnesium silicate) and titanium dioxide
The above list is prioritized, as you may have to pick your battles.
[ TOC | Index ]
Core Supplements
Most people need these unless they are unusually situated
or have well-tuned diets, such as a deliberate ancestral
diet. These nutrients and micronutrients are needed by anyone,
on any diet, and modern diets rarely provide them in sufficient amounts.
| Iodine |
Iodine supplementation
might not be necessary for those consuming ample
seafood, or foods grown in non-depleted coastal
soils, and also avoiding non-native halogens that
compete with iodine at the thyroid. Therefore,
the majority of moderns need to supplement. |
| Aliases or Related |
I, iodide |
| Roles |
crucial for proper thyroid function,
which has moderate to severe systemic effects in
untreated hypothyroid (pandemic) or hyperthyroid (rare) |
| Preferred Forms |
kelp, potassium iodide, iodide drops |
| Cautions and Contraindications |
It is always worthwhile to get a meaningful
thyroid assessment (fT3, fT4, rT3, TA, and sure, TSH)
before undertaking optimal iodine supplementation.
Absent such testing (which can
be hard to get from many MD’s), do not exceed RDA
without some confidence that there is no concerning
pathology present, including but not limited to
Grave’s Disease, Hashimoto’s Thyroiditis, thyroid
cancer and hyperthyroid generally. |
| Other Interactions |
Personal opinion: Minimize your exposure
to non-native halogen compounds: bromine, chlorine and
fluorine (astatine exposure is pretty unlikely).
Non-native means not-naturally-occurring, essentially
something your ancestors would never have been exposed to.
Humans, of course, require ample chlorine as salt (sodium chloride, NaCl), and are
adapted to trace amounts of the other halogens as naturally
occuring compounds. What we
aren’t adapted to are novel compounds, and excess amounts
of native Na compounds other than NaCl. Things to avoid
might extend to chemicals in municipal drinking water and
toothpaste. |
| Dose/Titer |
US RDA for non-lactating adults is
150 mcg/day. Dr. Davis suggests
500 to 1000 mcg per day, with further
discussion in WBTH
about cultures where intake is substantially
higher. Make any increase slowly.
Note that iodine supplementation alone may be
insufficient to rectify many instances of hypothyroid.
See WBTH or the Cureality
Thyroid Track for advice on how to obtain effective
thyroid hormone treatment. Iodine supplementation
dose is apt to be substantially different
after total thyroidectomy,
or if using T3+T4 replacement
therapy such as Armour, and is beyond the scope
of this directory. |
| Timing |
Dr. Davis: “timing
of iodine supplementation, whether as potassium iodide
drops or kelp tablets, also does not matter.” |
| Product Guidance |
Kelp capsules tend to be the most economical
way to obtain iodine in a shelf-stable form. Look for
generous expiration dates. Seek North Atlantic sourcing
if you’re worried about Fukushima radiation. Nori and
other forms of seaweed provide unreliable iodine dosing.
Iodide-fortified
table salt is also unreliable. Never consume
topical (tincture of) iodine, as the dose
is many orders of magnitude too high, and is directly toxic.
ConsumerLab has not tested iodine supplements,
other than very infrequent tests of radio-protective
potassium iodide. |
| References |
CR: Thyroid
Health Track » Improve
Thyroid Health
WBB: Thyroid
Tune-up: Update
WBTH:
(extensive coverage throughout the book) |
| Discussion |
(placeholder)
[ TOC | Index ] |
| Magnesium |
Mg supplementation
might not be necessary for people consuming ample
local foods in locales where the soils are not
depleted of Mg. Therefore, the majority of moderns
need to supplement. |
| Aliases or Related |
Mg, magnesia |
| Roles |
blood sugar control, bone density,
cardiovascular health (including blood pressure
and minimizing arrhythmias),
neuromuscular health (minimizing cramps in particular),
gut motility |
| Preferred Forms |
Seek magnesium malate,
magnesium bicarbonate (aka magnesium
water, made with milk of magnesia).
The glycinate form might be better tolerated
if high doses are desired.
The magnesium stearate form found in many
tablets is basically for manufacturing convenience
and is not well absorbed. |
| Cautions and Contraindications |
Impaired kidney function requires
monitoring of Mg serum levels. |
| Other Interactions |
Do not take with Iron |
| Dose/Titer |
Wheat Belly recommends 400 to
500 mg per day. That’s the elemental Mg, which
corresponds to 2667 to 3333 mg malate. Adult RDA
is 400 mg in most locales, with a recommendation
of no more than 350 mg at one time. |
| Timing |
Split across the day in 2 or 3 doses to avoid
undesired motility effects. Some sources suggest
biasing dose toward evening to enhance sleep. |
| Product Guidance |
ConsumerLab has tested
magnesium
supplements
A Cureality forum user recommends NutraPure (ReachForLife)
“Nature’s
Life” Mg Malate 1300mg
(250ct
product on Amazon). |
| References |
CR Program Guide: multiple sections (PDF)
CR Tracks » Bone Health » Bone Health Minerals
WBB: Mind
Your Minerals
WBTH
extensive: see book Index |
Discussion
(Cureality
Forum thread) |
The jury is still out on magnesium-L-threonate,
awaiting the results of (hopefully unconfounded) human trials.
[ TOC | Index ] |
| Omega 3 DHA
and EPA |
DHA & EPA
supplementation might not be necessary for people
consuming ample seafoods, or wild or small game
snout-to-tail. For reference, 3 small cans
of sardines per day provides about 3 grams
of DHA+EPA per day. Therefore, the majority of
moderns need to supplement. |
| Aliases or Related |
fish oil, n3,
ω3 fatty acids,
docosahexaenoic acid,
eicosapentaenoic acid |
| Roles |
crucial for cardiovascular and
neurological health |
| Preferred Forms |
High quality fish oil, triglyceride form (preferred)
or ethyl ester (may be less well absorbed) in capsules
or refrigerated bottled liquid. Vegetarians
may source from marine algae. Do not use Krill oil
(economic issue). Do not use cod liver oil
(excess Vitamin A
and mercury exposure issues).
Watch out for excess amounts of other micronutrients
in combination products.
Avoid prescription fish oil unless you have no
other way to afford it, and even then, the
co-pay may exceed the price of a quality OTC
product. |
| Cautions and Contraindications |
Dose:
Dose may need to be lowered
with certain lipidemias, or raised if dealing with
certain ailments, such
as Lp(a). Doses below 2 grams
(2,000 mg) per day may be below a
therapeutic threshold. Taking less is probably
a waste of money, but such low doses sure are
popular in so-called nutrition studies. |
| Other Interactions |
(placeholder) |
| Dose/Titer |
3,000 to 3,600 mg/day (of DHA+EPA, not
just total fish oil) on typical diets, of which
at least 1,000 mg is DHA |
| Timing |
Split dose across two or more
meals, typically morning and evening. Take
during or just before meal. Avoid taking on
empty stomach. |
| Product Guidance |
Endorsements:
Various Ascenta Sea and Nordic Naturals products.
Sam’s Club Member’s Mark Fish Oil
(Note: Sam’s SKU 21311 also contains
2,000 IU of Vitamin D3),
which may not be the ideal amount of D3 if that’s your sole
source of 3+ grams ω3).
ConsumerLab has tested
Omega 3
supplements. |
| References |
CR Program Guide pages 31, 32
(PDF
pages 41, 42)
CR Tracks » Cureality Diet » Diet
Principle #3
WBTH:
(pages 177-179) |
| Discussion |
DHA&EPA supplementation also avoids the
growing problems of mercury and microplastic ocean contamination.
[ TOC | Index ] |
| Prebiotic
Fiber |
Those consuming ample ancestral tubers
and non-starchy vegetables
might be getting all the prebiotic fiber they need.
The majority of moderns, however, need to deliberately
attend to this requirement. |
| Aliases or Related |
soluble fiber, resistant starch
This is what your gut flora (the probiotics) eat. |
| Roles |
Not yet completely tallied, but already include:
blood glucose control,
blood pressure control,
immune system support,
intestinal health (including gut wall integrity),
lipid control,
mood and neurological function generally,
SCFA production and
sleep optimization |
| Preferred Forms |
Typically, a course of quality probiotic is useful
when starting a prebiotic regimen. Use multiple
prebiotic products, including but not limited to:
acacia, green banana
(whole, raw), IMO (isomalto-oligosaccharides), GOS (galacto-oligosaccharides),
inulin (chicory root), konjac, legumes (see WBB
GOS article), plantain (raw), PGX (commercial
product), potatos (raw),
potato starch (raw), and
Prebiotin (commercial product) |
| Cautions and Contraindications |
Ramp up dose slowly, and stop if serious
gastro-intestinal issues develop. Some pre-existing
dysbiosis conditions must be separately addressed before
adopting a daily prebiotic routine. Do not cook starches
(above 135°F/57°C), as it converts the
"resistant" carbohydrates to available carbs. Re-cooling
cooked starch may be expect to revert only a fraction
of the available carbs (perhaps less than 15%) to the
resistant form. |
| Other Interactions |
None known. |
| Dose/Titer |
Start with 5 grams per day, and gradually
increase to approximately 20 grams. Intestinal distress may
arise at materially higher doses. |
| Timing |
Dr. Davis: “timing
does not seem to matter” |
| Product Guidance |
Do not use raw banana flour
or raw plantain flour until further
notice (net carbs are too high, apparently due to
mechanical heating during processing).
ConsumerLab has not tested prebiotic fiber supplements. |
| References |
CR Program Guide pages 181-189 (PDF
pages 191-199)
CR Tracks » Topic » Bowel Flora
WBB: A
blueprint to fertilize the garden called
“bowel flora”
WBB: Commercial
prebiotic fiber supplements
WBB: Loading
up on galacto-oligosaccharides |
| Discussion |
(placeholder)
[ TOC | Index ] |
| Probiotics |
Those consuming ample
amounts of uncooked tubers pulled from uncontaminated
ancestral grounds, and not extensively cleaned, might
be getting ample SBOs (and are at material risk of
pathogens, too). Most moderns aren’t doing this, and
need to consider deliberate probiotics.
Antibiotics, caesarian birth, omission of
breast-feeding, pesticides, casual antibiotics in
oral care products, a long list of medications and
microbiome antagonists of all sorts have done a
number on modern guts, which consequently have
distortions of bowel flora not yet even fully
understood. A routine course of a quality
probiotic is a generally harmless precautionary
measure for most moderns. |
| Aliases or Related |
live cultures, SBOs (soil-based micro-organisms) |
| Roles |
makes the benefits of prebiotics possible |
| Preferred Forms |
Enteric capsules with explicit
“until expiration” claims of potency. Some products
may require continuous refrigeration until consumed.
Seek products with a CFU (colony forming units) of
30 to 50 billion or more, including multiple species
and strains. |
| Cautions and Contraindications |
Candida, C.Diff, SIBO, CCK signalling
failure, pancreatic enzyme insufficiency,
hypochlorhydria and other acute intestinal
conditions require assessment prior to
commencing a course of probiotics. If
dealing with any of the overgrowths, or a
severely depleted gut biome, investigate
probiotic enema and your current national
approvals for FMT. |
| Other Interactions |
antibiotics (not just prescription),
residual or genetic pesticides,
microbiome-adverse food like substances |
| Dose/Titer |
Suggested brands (below) as labelled.
Consider double-dosing during and 30 days
subsequent to any unavoidable course of antibiotics. |
| Timing |
Avoid taking with hot foods or beverages.
Take for 6 to 8 weeks.
Some sources suggest taking the capsule 20 minutes
before the first meal of the day, with cool water, to improve
odds of it transiting the upper GI intact. |
| Product Guidance |
Suggested brands are:
Garden of Life,
Renew Life
and
Sigma-Tau VSL#3.
A forum user recommends Probium
brand, who have this
50B CFU product
(on Amazon).
Caveats:
Probiotics with “at time of manufacture” potency
claims (or no claims) may be completely worthless.
Typical room-temperature retail products also have
too few CFUs of too few species. Fermented foods
and yogurts are likewise usually a source of
too few/too few, even when “live cultures” are
promised, which it often they are not.
ConsumerLab has tested
probiotic
supplements. |
| References |
CR:
Tracks » Digestive Health Track » Bowel
Flora
WBB: Gastrointestinal
Recovery After The Wheat Battle Is Won
WBTH
extensive coverage, see book Index |
| Discussion |
This is a topic with rapid new
developments. Nobody knows yet what an “ideal”
microbiome population looks like. The probiotics
on the market, with one exception not yet endorsed
here, consist entirely of bacteria. The actual gut
biome includes not just bacteria, but also
eukaryotic parasites, fungi, protozoans,
viruses and yeasts…
…that
we know of.
[ TOC | Index ] |
| Vitamin D |
People under age 40
or so, living in lower lattitudes, spending a
lot of time in the sun, without much cover or
sunscreen probably don’t need to supplement
Vitamin D (and routinely reach serum
levels somewhat in excess of 70 ng/ml).
Everyone else typically needs to supplement. |
| Aliases or Related |
vitamin D3,
cholecalciferol |
| Roles |
reduction of inflammation,
improved blood sugar control,
pancreatic support and reduced insulin resistance,
critical for bone health,
reduces cancer risk,
helps prevent periodontal disease,
reduces auto-immune disease risk,
and more |
| Preferred Forms |
Sunshine; failing that, use the
D3 or cholecalciferol form, as liquid gelcap. |
| Cautions and Contraindications |
Response is an inverted U-shaped curve.
Titers of 100 ng/ml are associated with various adverse effects,
including afib. |
| Other Interactions |
Vitamin D is synergistic with
CoQ10 and
Potassium
in cardiovascular care. |
| Dose/Titer |
The CR/WB target is a 25-hydroxy
vitamin D (25(OH)D3) blood serum level of
60 to 70 ng/ml. This is above
consensus targets, and typically requires
supplementation of 4,000 to 8,000 IU
daily. Some conditions, such as Crohn’s, celiac
and other malabsorptions may require quite
deliberate attention to dosage, with titer
confirmed by periodic testing. |
| Timing |
Earlier
in the day mimics the effect of ancestral
sun exposure. Dosing later may interfere with sleep. |
| Product Guidance |
The D2 form is no substitute at all.
ConsumerLab has tested
Vitamin D
supplements. |
| References |
CR Program Guide pages 111, 145 (PDF
pages 121, 155)
CR:
Tracks » Bone Health Track » Bone
Health Vitamins
WBTH:
extensive coverage throughout book |
| Discussion |
Current tanning salons do not provide
a safe way to obtain Vitamin D.
[ TOC | Index ] |
Extended Supplements
These optional supplements are for specific conditions
or known individual situations or dietary deficiencies.
On a CR/WB diet, you have higher
odds of getting these from food.
| Coenzyme Q10
(CoQ10) |
Although not an "essential"
micronutrient (we synthesize it), CoQ10 biosynthesis
is often impaired
by genetics, statins, beta-blockers, age, and some
medical conditions and other medications. Statins
can reduce biosynthesis by 40%, which is likely a
culprit in muscle aches and weakness when using
these agents. CoQ10 is also useful in hypertension. |
| Aliases or Related |
ubiquinone, ubidecarenone,
coenzyme Q, ubiquinol |
| Roles |
Key component of ATP energy generation.
Crucial for heart, liver and kidneys. Plays a role
in reducing blood pressure. |
| Preferred Forms |
gelcap
(not powdered) |
| Cautions and Contraindications |
Dosage of any other blood-pressure
lowering drugs might need to be adjusted. |
| Other Interactions |
CoQ10 is synergistic with
Potassium and
Vitamin D
in cardiovascular care. |
| Dose/Titer |
(placeholder)
Target titer might be 3.5 µg/ml or higher.
Dose might be 100 mg/day prophylactic;
200 to 400 mg/day for various cardiac conditions. |
| Timing |
at each meal |
| Product Guidance |
ConsumerLab
has tested CoQ10
and Ubiquinol supplements.
CR users suggest Jarrow Formula Q Absorb 100mg Ubiquinone. |
| References |
CR Program Guide page 150 (PDF
page 160)
CR: CoEnzyme
Q10: The nutritional supplement that may make or
break your program
(2006, may be outdated) |
| Discussion |
(placeholder)
[ TOC | Index ] |
| Folate |
We cannot synthesize
folate, and must obtain it from food sources.
Synthetic folic acid fortification is pervasive in flours
in various locales, and consequently in processed
food-like substances. The folic acid form may be
useless or adverse for up to 40% of the population.
Eliminating grains from diet eliminates this
questionable exposure to folic acid, but usually does
not materially reduce necessary folate intake.
Assessing folate intake is a worthwhile exercise. |
| Aliases or Related |
Vitamin B9, Folic Acid,
Vitamin M, Vitamin Bc (or folacin),
pteroyl-L-glutamic acid,
and pteroyl-L-glutamate. |
| Benefits |
Folate is essential for humans
(in both senses of the term). Deficiency results
in neural tube defects, diarrhea, anemia, weakness,
nerve damage and cognitive impairments. |
| Preferred Forms |
For adverse or unknown methylation status,
choose 5-methylfolate.
Folic acid is more economical
if you are compatible. |
| Cautions and Contraindications |
Some sources suggest a slow ramp-up of any
5-methylfolate
supplementation. |
| Other Interactions |
Competes with: Iron,
Titer reduced by NSAIDs,
TBD: Vitamin B12 |
| Dose/Titer |
RDA is 400 mcg/day for adults
generally, 600 for pregnant females |
| Timing |
As supplement, if needed,
once or twice per day, away from Iron. |
| Product Guidance |
ConsumerLab has tested
B vitamin
supplements. |
| References |
WBB: No
folate fortification for the grain-free
MTHFR.net |
| Discussion |
Being an MTHFR mutant does not automatically
mean you have pathological methylation.
[ TOC | Index ] |
| Iron |
Menstruating females,
and anyone who is a frequent blood donor,
might need to consider an iron supplement.
Vegetarians
are at some risk of Iron deficiency.
Routine iron supplementation is inadvisable
without an assessment. The body does not regulate
it well, and overdose has serious hazards.
Eliminating grains also eliminates their routine
inadvisable iron fortification. |
| Aliases or Related |
Fe, ferrous-{compounds} |
| Roles |
Iron is an element essential
in many proteins and enzymes, such as hemoglobin.
The main deficiency risk is anemia.
Overdose is possible and must be avoided. |
| Preferred Forms |
Heme iron from meat might be the best absorbed.
If a supplement is indicated, consider Iron Sulfate. |
| Cautions and Contraindications |
HFE hereditary haemochromatosis |
| Other Interactions |
see Timing |
| Dose/Titer |
CR/WB follows RDA, which is different
for males and females. Deliberate supplementation
is ideally based on a serum level assessment
(ferritin) and a CBC (for anemia). |
| Timing |
Take at a different time than
other minerals, such as magnesium. Take at
the same time as Vitamin C
(if supplementing that). |
| Product Guidance |
ConsumerLab has tested
iron
supplements. |
| References |
CR Program Guide page 189 (PDF
page 190)
WBB: Mind
your minerals |
| Discussion |
(placeholder)
[ TOC | Index ] |
| Potassium |
Just as a low
carb diet suggests an increase in sodium
consumption, similar attention might be
directed at potassium. The fraction of the population
obtaining AI
of potassium may be under 10%. |
| Aliases or Related |
K |
| Roles |
This element plays an essential
role in multiple crucial processes. It is the
main intracellular ion, balanced against sodium at cell membranes.
Supplementing potassium often helps with
muscle cramps. |
| Preferred Forms |
Potassium citrate or potassium bicarbonate
are suggested.
Potassium iodide might covers two bases,
but balancing the potassium and iodine
needs attention,
Calcium
may also be present, and the market for that
particular formulation seems to have a
lot of pandering to nuclear fallout paranoia.
Avoid potassium chloride until further notice. |
| Cautions and Contraindications |
(placeholder) |
| Other Interactions |
Potassium is synergistic with
CoQ10 and
Vitamin D
in cardiovascular care.
Possibly harmful with: aspirin,
iron? |
| Dose/Titer |
AI
is typically 4700 mg
per day for adults. Maintenance supplementation is
typically 200 to 400 mg/day. Excess potassium
is removed by the kidneys, so toxicity is rare (but
not impossible, particularly if any renal
insufficiency is present). |
| Timing |
(placeholder) |
| Product Guidance |
Typical potassium tablets are a
modest 99 mg dose, and they are largely
filler, too often rice flour.
ConsumerLab has tested
potassium
supplements. |
| References |
CR Program Guide page 67 (PDF
page 77)
WBTH
pages 237, 238 |
| Discussion |
(placeholder)
[ TOC | Index ] |
| Sodium |
Low carb diets tend to
demand more salt intake. Coupled with the groundless
“low salt”
mania, you probably need more salt. Consensus medicine
quite literally has
no idea what they are doing on sodium intake
recommendations, so take command of yours. |
| Aliases or Related |
Na, salt, sodium chloride |
| Roles |
Sodium is an element essential to animal life.
Our blood is 0.9% saline, and we possess highly effective controls
to keep it in a very narrow range. This includes the sodium channel,
a taste response quite specific to sodium. |
| Preferred Forms |
Use coarse mined salt (from ancient oceans).
Evaporated unrefined sea salt from modern oceans,
even when it’s not from
China, may be expected to express modern marine
pollutants, including micro-plastics
(and here).
Refined salt from any source
omits all the ancestral trace nutrients, and adds
both processing residues (such as ferrocyanide,
aluminum silicate, ammonium citrate) and
anti-caking
agents. |
| Cautions and Contraindications |
Anyone working on lowering high blood pressure
needs to actually monitor BP response to salt intake.
Both excess and excessively restricted sodium
need to be avoided. |
| Other Interactions |
(placeholder) |
| Dose/Titer |
2,300 to 6,000 mg/day (WBTH p152-153) |
| Timing |
Use salt to taste, at any meal.
Be sure to hydrate adequately. |
| Product Guidance |
ConsumerLab has not tested any sodium salts. |
| References |
CR: High Blood Pressure » (home):
“And even salt restriction is either
unnecessary or not that helpful for the majority.” |
Discussion
(CR
Forum thread) |
(placeholder)
[ TOC | Index ] |
| Vitamin B12 |
CR/WB advice is
to avoid deficiency, which can be an issue
with age, various common conditions, and for
vegetarians
(as all food sources of absorbable forms
of B12 are meat).
Common conditions include IBS,
hypochlorydria, pernicious anemia. |
| Aliases or Related |
cobalamin, cyanocobalamin,
hydroxocobalamin (5-deoxyadenosylcobalamin),
methylcobalamin |
| Roles |
Vitamin B12 is crucial in a large
number of biologic processes. Although pernicious
anemia is rare these days, neurological impairment (due
to B12 deficiency) can set in
well before anemia is apparent. |
| Preferred Forms |
food if absorption is adequate,
otherwise methylcobalamin (unless
incompatible with your methylation status) |
| Cautions and Contraindications |
The more common cyanocobalamin
form might be hazardous for smokers and/or
where there is kidney impairment.
Check latest medical advice if Leber’s disease
is present. |
| Other Interactions |
Antacids, H2 blockers,
metformin and PPIs
can reduce B12 absorption. |
| Dose/Titer |
Low dose (50 mcg/day) is suggested.
500 to 1000 mcg/day might be necessary
for various conditions. Oral form usually suffices
(sublingual optional). Injectable is more rarely
indicated. |
| Timing |
Take at a different time than
potassium. |
| Product Guidance |
If choosing a B-complex
form, watch out for the form of the B9/folate
in addition to
inactives
that’s aren’t (most isolated B12 products
are also contaminated with calcium).
ConsumerLab has tested
B12
supplements. |
| References |
WBB: The
vitamin B12-grain connection
WBTH:
pages 182 to 184 |
| Discussion |
(placeholder)
[ TOC | Index ] |
| Vitamin K1 |
One of a group of fat-soluble
vitamins essential for protein synthesis, and in particular,
the strength of bones (apart from density). The RDA
(90 mcg F, 120 mcg M) is
thought to be too low. |
| Aliases or Related |
phylloquinone, phytomenadione; phytonadione,
and not to be confused with the stereoisomer k1 |
| Roles |
Deficiency results in anemia, bruising,
bleeding, as well as weak bones. |
| Preferred Forms |
(placeholder) |
| Cautions and Contraindications |
(placeholder) |
| Other Interactions |
(placeholder) |
| Dose/Titer |
Above RDA but less than 5,000 mcg
(the upper limit due to diminishing returns, and
not toxicity, there being no
UL for K1).
Assess food sources before supplementing.
Excellent sources include kale, spinach,
mustard greens, collard greens, beet greens,
swiss chard, turnip greens, parsley, broccoli
and brussel sprouts. |
| Timing |
(placeholder) |
| Product Guidance |
ConsumerLab has tested
Vitamin
K supplements.
A CR member sells a K1/Mk-4/MK-7/Astaxanthin product: Koncentrated
K (also
available on Amazon). For comparison, this product’s dose is:
K-1: 5,000 mcg; 5 mg |
| References |
CR Program Guide page 64 (PDF
page 74)
CR Tracks » Bone Health » Bone
Health Vitamins
WBTH:
pages 235-237 (Chapter 10) |
| Discussion |
(placeholder)
[ TOC | Index ] |
| Vitamin K2 |
One of a group of fat-soluble
vitamins essential for protein synthesis, and bone health.
Several subtypes are important (MK-4 and MK-7), can be
produced by gut bacteria, but perhaps not in
sufficient amounts, MK-7 in particular.
The RDA may be too low, and vegetarians
are at risk of
deficiency. K1 is not an adequate substitute for K2 (from
animal meat, eggs and fermented dairy). |
| Aliases or Related |
menaquinones, MK-3 through MK-13,
2-methyl-1,4-naphthoquinone |
| Roles |
bone density, bone strength |
| Preferred Forms |
MK-4, MK-7 |
| Cautions and Contraindications |
use of blood thinners |
| Other Interactions |
warfarin, coumadin, coumarin, and
Vitamin K antagonist drugs generally |
| Dose/Titer |
There is no U.S. RDA for “Vitamin K”.
There are AIs (Adequate Intake), which are thought to be too low.
There is no UL.
The amount produced by gut bacteria is both
uncertain and will vary considerably between individuals and
over time. Benefits in studies have been seen at supplement
levels above:
MK-4: 1500 mcg; 1.5 mg
MK-7: 100 mcg; 0.1 mg |
| Timing |
(placeholder) |
| Product Guidance |
ConsumerLab has tested
Vitamin
K supplements.
A CR member sells a K1/Mk-4/MK-7/Astaxanthin product: Koncentrated
K (also
available on Amazon). For comparison, this product’s dose is:
MK-4: 25,000 mcg; 25 mg
MK-7: 500 mcg; 0.5 mg |
| References |
CR:
Tracks » Bone Health » Bone
Health Vitamins
WBTH:
pages 235-237 (Chapter 10) |
| Discussion |
(placeholder)
[ TOC | Index ] |
| Zinc |
Zinc is an essential
trace element, and deficient in about ¼ of
the world population. |
| Aliases or Related |
Zn |
| Roles |
Zinc
deficiency results in a very
long list of ailments, many severe. |
| Preferred Forms |
food, zinc gluconate,
zinc sulfate, zinc acetate |
| Cautions and Contraindications |
Free zinc ion is directly toxic.
Excess zinc in any form suppresses copper and iron
absorption, and can result in loss of sense of smell
(anosmia), perhaps permanently. If you still have any
nasal Zicam®, dispose of it. |
| Other Interactions |
iron |
| Dose/Titer |
RDA plus 10 to 15 mg
per day, more if vegetarian, and more if on
certain medications. Exceeding RDA requires
attention to copper as well. |
| Timing |
Do not take with iron. |
| Product Guidance |
ConsumerLab has tested
zinc
supplements. The Jarrow
“Zinc Balance”
product provides 15 mg Zn and 1 mg Cu. |
| References |
CR Program Guide page 189 (PDF
page 199)
WBTH: page 173 |
Discussion
(Cureality
Forum thread) |
The current Zicam® products are
oral and homeopathic, and both not a useful
source of zinc, and appear to be loaded with
things to avoid.
[ TOC | Index ] |
Conditional Supplements
These optional supplements are for specific conditions
or known individual dietary deficiencies.
On a CR/WB diet,
absent the specific conditions, you have higher
odds of getting these from food.
| Aloe
Vera Gel |
A temporary course
of this botanical may be useful in healing intestinal injury. |
| Aliases or Related |
(placeholder) |
| Roles |
(placeholder) |
| Preferred Forms |
aloe vera gel
extract, and not whole leaf extract, in gel or
juice form, containing as little
else as possible, and labeled for internal use |
| Cautions and Contraindications |
(placeholder) |
| Other Interactions |
(placeholder) |
| Dose/Titer |
100 ml, orally, twice per day |
| Timing |
(placeholder) |
| Product Guidance |
ConsumerLab has tested a variety of
aloe
products, and found major problems with
a substantial percentage of them. |
| References |
CR Program Guide page 192 (PDF
pages 202)
CR Track » Digestive Health » Bowel Health Extras
WBTH page 201 |
Discussion
(Cureality
Forum thread) |
(placeholder)
[ TOC | Index ] |
| L-arginine |
This conditionally
essential amino acid is crucial for
endothelial health. The body can produce it, and we get
ample from a CR/WB diet. Those with excess
l-arginine blocker, asymmetric dimethylarginine (ADMA)
may need to supplement. L-arginine is also suggested
in the Afib Track. |
| Aliases or Related |
arginine, arg,
2-Amino-5-guanidinopentanoic acid |
| Roles |
produces nitric oxide,
which enlarges blood vessels, improves
insulin sensitivity, anti-inflammatory,
anti-plaque |
| Preferred Forms |
powder, if you can find it,
to manage what is otherwise a high pill count |
| Cautions and Contraindications |
Consult physician if there are
unresolved gastrointestinal issues or malabsorption.
Arg can reactivate certain chronic viral infections. |
| Other Interactions |
Possibly harmful: NSAIDs |
| Dose/Titer |
12,000 mg (6,000 mg twice per day)
Reduce by what is supplied by food? |
| Timing |
between meals |
| Product Guidance |
ConsumerLab has tested
L-arginine
supplements. |
| References |
CR Program Guide pages 148-149 (PDF
158-159)
CR Tracks » Atrial Fibrillation » Preventing
Afib
CR: L-Arginine:
An essential amino acid to shrink coronary plaque (2005, outdated?) |
| Discussion |
(placeholder)
[ TOC | Index ] |
| Betaine HCL |
If normal stomach
acid secretion does not resume when diet is
remediated, one or more supplements may be
indicated for confirmed hypochlorhydria or achlorhydria.
See also vinegar. |
| Aliases or Related |
betaine hydrochloride,
glycine betaine,
2-trimethylammonioacetate
(TMG and trimethylglycine are not the same substance) |
| Roles |
(placeholder) |
| Preferred Forms |
(placeholder) |
| Cautions and Contraindications |
A medical evaluation is necessary to
establish a lack or acid,
rather than an excess, as symptoms can be
misleadingly similar. |
| Other Interactions |
(placeholder) |
| Dose/Titer |
500 mg; dosing above
3 grams must be done under
medical supervision. |
| Timing |
Just prior to each meal. |
| Product Guidance |
ConsumerLab has tested
digestive
enzyme supplements. |
| References |
CR Program Guide pages 190,191 (PDF
pages 200,201)
CR Tracks » Digestive Health » Bowel Health Extras
WBB: Gastrointestinal
Recovery After The Wheat Battle Is Won
WBTH page 203 |
| Discussion |
(placeholder)
[ TOC | Index ] |
| Bile Acids
(Primary) |
Inadequate bile acid
release may indicate a need for supplementation.
A number of situations can give rise to this, from
just having been an unlucky wheat eater to
gallbladder removal. |
| Aliases or Related |
bovine bile, ox bile, typically
containing taurocholate and glycocholate |
| Roles |
(placeholder) |
| Preferred Forms |
(placeholder) |
| Cautions and Contraindications |
(placeholder) |
| Other Interactions |
(placeholder) |
| Dose/Titer |
100 mg, carefully raised as
needed to 500 mg, often varied depending
on fat content of meal |
| Timing |
just prior to meal |
| Product Guidance |
ConsumerLab has not tested bile acid
supplements. |
| References |
CR Program Guide page 191 (PDF
pages 201)
CR Tracks » Digestive Health » Bowel Health Extras
|
| Discussion |
Secondary bile acids are a function
of a health gut microbiome, and are not supplemented
per se.
[ TOC | Index ] |
| Biotin |
Biotin is normally
synthesized in adequate amounts by gut bacteria as
well as supplied by foods.
There some deficiencies that can arise due to genetics
and metabolic disorders. Routine supplementation does
not appear to be necessary, perhaps excepting pregnancy,
but is often undertaken for
nail and hair growth. |
| Aliases or Related |
Vitamin B7,
Vitamin H, coenzyme R |
| Roles |
Biotin is crucial for a number of metabolic
processes,and deficiency results in various neurological
problems, leading to dermatitis, conjunctivitis and hair loss. |
| Preferred Forms |
(placeholder) |
| Cautions and Contraindications |
Raw egg white blocks absorption. |
| Other Interactions |
anticonvulsant medications |
| Dose/Titer |
Ensure RDA (30 to 35 mcg for adults).
Dr. Davis
has suggested 2 mg (2000 mcg)
per day for hair loss.
Doses of 2500 mcg are common in supplements,
with therapeutic doses being up to 15,000 mcg.
There is no established UL. |
| Timing |
(placeholder) |
| Product Guidance |
ConsumerLab has tested some
biotin
supplements and B combinations containing biotin. |
| References |
(placeholder) |
| Discussion |
(placeholder)
[ TOC | Index ] |
| Creatine |
CR recommends creatine for
muscle growth and injury avoidance, as part of an
exercise program.
Creatine is an endogenous compound, but does tend
to be substantially lower in vegetarians,
due to deficiency of the necessary precursor amino
acids usually meat-sourced. |
| Aliases or Related |
Methylguanidoacetic acid |
| Roles |
(placeholder) |
| Preferred Forms |
monohydrate |
| Cautions and Contraindications |
Caution is advised if liver or kidney
disease is present. Be sure to hydrate.
Water weight gain may result. |
| Other Interactions |
(placeholder) |
| Dose/Titer |
3 to 5 grams per day. See CR Program
Guide for details. |
| Timing |
one to two hours before exercise |
| Product Guidance |
ConsumerLab has tested
muscle
enhancers including those with isolated
creatine and combination products. |
| References |
CR Program Guide page 53 (PDF
page 63) |
| Discussion |
(placeholder)
[ TOC | Index ] |
| DHEA |
This is an endogenous
steroid hormone (we produce it). Supplementation
may be useful in both bone health and in reducing lp(a).
Don’t expect more than a 10-20% reduction in lp(a). |
| Aliases or Related |
dihydroepiandrosterone, androstenolone,
3ß-hydroxyandrost-5-en-17-one,
5-androsten-3ß-ol-17-one,
prasterone |
| Roles |
Precursor to testosterone and DHT.
May have inherent androgenic effects.
One of several things suggested for bone health. |
| Preferred Forms |
(placeholder) |
| Cautions and Contraindications |
High doses may suppress the body’s ability
to make DHEA, and may cause liver damage. |
| Other Interactions |
Promotes tamoxifen resistance. |
| Dose/Titer |
For lp(a), 10 mg/day initially,
gradually increased to as much as 50 mg.
50 mg is the maximum dose at which no adverse
effects have been reported in trials so far.
Higher doses are indicated for certain ailments
beyond the scope of this directory. See the CR
Program Guide for bone support dose. |
| Timing |
(placeholder) |
| Product Guidance |
ConsumerLab has tested DHEA
supplements. |
| References |
CR Program Guide page 64 (PDF
page 74)
CR Tracks » Heart Health » Advanced
Topics
CR: Library: DHEA: What
role in your program? (2006; outdated?) |
| Discussion |
Consider taking an anti-oxidant supplement
such as Vitamin C, Vitamin E
and/or selenium
when taking DHEA
[ TOC | Index ] |
| Estrogen |
This is the primary
endogenous female sex hormone, but is also found in males.
Deficiencies can arise, particularly with age in females.
CR/WB has discussions of
estrogen therapy for Lp(a), bone
health and as an actor in weight loss. |
| Aliases or Related |
17ß-estradiol, estriol, estrone,
plus a number of synthetics and non-steroidal variations |
| Roles |
In addition to the major roles in gender
factors, estrogen is a player in bone health, weight
management and cardiovascular health. |
| Preferred Forms |
Demand human bio-identical estrogen
(where does this come from?). Avoid animal-sourced
and synthetic (xenoestrogens). Plant phytoestrogens
are no substitute and may be endocrine disruptors. |
| Cautions and Contraindications |
(placeholder) |
| Other Interactions |
(placeholder) |
| Dose/Titer |
As human estrogen is a prescription pharmaceutical,
dosage needs to be worked out with your physician. |
| Timing |
(placeholder) |
| Product Guidance |
ConsumerLab has not tested estrogen products. |
| References |
CR Tracks » Bone Health » Bone
Health Extras
WBTH:
several Index entries |
| Discussion |
(placeholder)
[ TOC | Index ] |
| Glutamine |
A temporary course
of this amino acid may be useful in healing
intestinal injury. |
| Aliases or Related |
L-glutamine, Gln, (levo)glutamide,
2-Amino-4-carbamoylbutanoic acid |
| Roles |
Enterocytes (intestinal cells lining
the gut) preferentially metabolize glutamine when
available. |
| Preferred Forms |
(placeholder) |
| Cautions and Contraindications |
May not be suitable for people strongly
reactive to MSG. |
| Other Interactions |
(placeholder) |
| Dose/Titer |
25 to 50 grams per day |
| Timing |
(placeholder) |
| Product Guidance |
ConsumerLab has not tested any
glutamine products, but does have a
reference
article about it. |
| References |
CR Program Guide page 192 (PDF
page 202)
CR Tracks » Digestive Health » Bowel Health Extras
WBTH page 200 |
| Discussion |
(placeholder)
[ TOC | Index ] |
| Lutein |
This carotenoid is essential
in that we must get it from diet. Lutein and zeaxanthin
are isomers, but not interchangeable. Lutein appears to be
plentiful in a number of foods likely to be found in a
CR/WB diet, but can also be
deficient, due to age, absorption.
Supplementation might be indicated, if not precautionary. |
| Aliases or Related |
ß,e-carotene-3,3’-diol,
food additive E161b |
| Roles |
May be protective against AMD
(by increasing macular pigmentation)
and cataracts, and may help retinitus pigmentosa.
Benefits may accrue over years. |
| Preferred Forms |
(placeholder) |
| Cautions and Contraindications |
May have no additional benefit if
getting a generous amount from diet. |
| Other Interactions |
May be synergistic with
Vitamin C,
Vitamin E,
zeaxanthin, and
Zinc |
| Dose/Titer |
Less than 10 mg day may fall below
a therapeutic threshold yet to be nailed down.
Supplementing appears to be harmless,
although skin will bronze at excessively high intake. |
| Timing |
Take with a fatty meal; once a day is fine. |
| Product Guidance |
A combination product using the AREDS2 formula
might be the most economical. See current ConsumerLab
report
for suggestions and check for adverse and/or irrelevant
extra ingredients. |
| References |
(placeholder) |
| Discussion |
Whether synthetics are as effective as
nasturtium extracts is unclear.
[ TOC | Index ] |
| Melatonin |
The is a hormone
that might need to be supplemented in cases
or circadian or sleep disruption that do not
respond to dietary and lifestyle measures. |
| Aliases or Related |
N-acetyl-5-methoxy tryptamine |
| Roles |
(placeholder) |
| Preferred Forms |
foods |
| Cautions and Contraindications |
Next-day drowsiness can arise.
Vivid dreams are reported (and that is also true
when remediating gut flora). |
| Other Interactions |
Higher risk of bleeding if on blood thinners.
May work along side
tryptophan
in enhancing sleep. |
| Dose/Titer |
Implement lifestyle interventions first,
then foods at evening meal, then consider supplements.
Start with a very low dose, and work up day by day.
Take only when necessary. |
| Timing |
Dr. Davis suggests 2-3 hours before bedtime. |
| Product Guidance |
ConsumerLab has
tested melatonin products. |
| References |
CR
Tracks » Weight Loss » Stalled
Weight Loss
WBTH:
pages 298-299 (Chapter 14) |
| Discussion |
Steps prior to considering melatonin include:
• A CR/WB diet eliminates most sleep disruptors.
• Attending to gut flora usually enhances sleep.
• Use light therapy on arising.
• Avoid all bright and blue light
at night.
[ TOC | Index ] |
| Niacin |
This is an essential
nutrient that is unlikely to be deficient on a CR/WB
diet, but supplemental intake can be useful in certain
situations, such as lp(a) that does not respond to
other interventions. (Apo E, FH?) |
| Aliases or Related |
Vitamin B3, nicotinic acid,
pyridine-3-carboxylic acid |
| Roles |
energy metabolism, DNA repair, fatty acid synth,
hormone synth |
| Preferred Forms |
Obtain RDA or more from food.
Note that RDA is only ~1.5% of typical high-dose
niacin supplementation.
Supplement as needed with specified slow-release formulations.
Do not use nicotinamide or no-flush niacin
(inositol hexaniacinate). |
| Cautions and Contraindications |
If using a statin, niacin may provide
no extra benefit and may increase stroke risk.
Medical consultation and monitoring of liver function
is recommended at higher doses. |
| Other Interactions |
(placeholder) |
| Dose/Titer |
The CR
Library report (link below) has
substantial discussion of dosing and flush avoidance. |
| Timing |
at bedtime |
| Product Guidance |
Slo-Niacin®
(OTC) or Niaspan® (prescription)
ConsumerLab has tested
niacin
supplements, including Slo-Niacin
but not Niaspan. |
| References |
CR:
Track » Heart Health » Advanced
Topics
CR: Niacin:
Ins and outs, ups and downs (2006, still current?)
|
Discussion
(Cureality
Forum thread) |
(placeholder)
[ TOC | Index ] |
| Progesterone |
Decline in hormone production
with age is a fact of life. CR/WB recommends careful replacement
therapy for bone and skin health. |
| Aliases or Related |
P4, pregn-4-ene-3,20-dione |
| Roles |
(placeholder) |
| Preferred Forms |
CR
suggests selecting a bioidentical
preparation and avoiding synthetic near-mimics
such as medroxyprogesterone. Weigh considerations
of oral vs. topical administration (and the form
of topical). |
| Cautions and Contraindications |
(placeholder) |
| Other Interactions |
(placeholder) |
| Dose/Titer |
In most locales, these are
prescription agents, and dose must be
worked out with your doctor. |
| Timing |
(placeholder) |
| Product Guidance |
ConsumerLab has tested
melatonin
supplements. |
| References |
WBTH:
page 239 (Chapter 10)
CR Program Guide page 63 (PDF
page 73)
CR: Tracks » Skin
Health |
| Discussion |
(placeholder)
[ TOC | Index ] |
| Red
Yeast Rice (RYR) |
This is a fermented rice
colonized by the mold Monascus purpureus, which produces
monacolin K, which is an HMG-CoA reductase inhibitor
(a statin, specifically identical to Lovastatin).
CR historically suggested considering RYR
where a statin is indicated but prescription forms are
not tolerated. |
| Aliases or Related |
monacolin K, red rice koji, akakoji,
red fermented rice, red kojic rice, red koji rice, anka, or ang-kak |
| Roles |
Monacolin K from RYR has the same effect
on lipids as Lovastatin. Whether this is net beneficial, from
a long-term perspective, for someone otherwise following a
CR/WB lifestyle and using
Cureality strategies for CVD, requires some
investigation by you, in particular regarding interference
with benefits of fish oil. |
| Preferred Forms |
(placeholder) |
| Cautions and Contraindications |
Medical supervision is advised.
RYR, when it contains a useful dose of
monacolin K, may have the same side effects as
Lovastatin. Any supplement that reliably contains a
consistent dose of monacolin K is considered a
drug by the FDA, and is often driven off the market.
Consequently, supplement products usually do not list
monacolin K content, or make fraudulent statements
about it. Beware of added food coloring
(which may well be an indication of nil monacolin K
content), particularly Sudan Red G, considered
genotoxic and carcinogenic in the EU. |
| Other Interactions |
May be presumed to have the same conflicts
as Lovastatin. Anti-fungals and St. John’s wort reduce
effectiveness. |
| Dose/Titer |
See the Heart Health Track » LDL
Particles for current recommendations. Carbohydrate
content is likely nil at normal doses. Wheat germ
agglutinin and any arsenic hazards may be reduced, but
not eliminated. |
| Timing |
(placeholder) |
| Product Guidance |
ConsumerLab has tested
RYR
supplements, and does list
monacolin K content. |
| References |
CR: Heart Health Track » LDL
Particles |
| Discussion |
(placeholder)
[ TOC | Index ] |
| Rhodiola |
Rhodiola is
suggested as for mitigating the effects of wheat
withdrawal in Wheat Belly Total Health, and is an
ingredient in the Wheat Wacker Smoothie. |
| Aliases or Related |
Rhodiola rosea,
Aaron’s rod, Arctic root, golden root, king’s crown,
lignum rhodium, orpin rose, rose root, western roseroot, |
| Roles |
Potential anti-depressant and anti-anxiety
agent. May act to increase brain serotonin. |
| Preferred Forms |
Look for extract or root powder,
at least 3% rosavins or at least 1%
salidrosides, or both. If available in
your market, the standardized
SHR-5
meets this criteria. |
| Cautions and Contraindications |
This adaptogen might lower blood pressure
and/or blood sugar, for those on medications for
BP or BG. See the ConsumerLab review for cautions
with SSRIs and MAOs. |
| Other Interactions |
(placeholder) |
| Dose/Titer |
WBTH
suggests 340 to 680 mg per day |
| Timing |
2 or 3 doses, spaced across the day |
| Product Guidance |
ConsumerLab has tested
rhodiola
rosea supplements. |
| References |
WBTH page 111
CL Rhodiola
rosea page |
| Discussion |
(placeholder)
[ TOC | Index ] |
| Strontium |
CR suggests considering
strontium for reversing bone loss when nothing
else works. |
| Aliases or Related |
Sr |
| Roles |
Known to reverse some forms of
osteoporosis and reduce fracture risk. |
| Preferred Forms |
Strontium ranelate is available via
prescription in Europe, but not in the US.
Supplement form is allowed in the US, but
dose, effectiveness and safety of the citrate and
chloride forms are not established. |
| Cautions and Contraindications |
Be sure to see this blunt
summary by a U.S. maker of strontium supplements.
There can be side effects, some severe,
some merely very annoying. Consult the Drug Facts.
Strontium at the very least confounds later bone
density testing. |
| Other Interactions |
(placeholder) |
| Dose/Titer |
2 grams per day might be typical
for bone density restoration; 500 mg for
maintenance. |
| Timing |
(placeholder) |
| Product Guidance |
ConsumerLab has not tested
any strontium
supplements. |
| References |
CR Program Guide page 67 (PDF
page 77) |
| Discussion |
(placeholder)
[ TOC | Index ] |
| Testosterone |
Decline in hormone production
with age is a fact of life. CR/WB suggests (for both men and
women) consideration of
careful replacement therapy for
bone health, low testosterone levels, and lp(a). |
| Aliases or Related |
(placeholder) |
| Roles |
(placeholder) |
| Preferred Forms |
First trying the precursor DHEA may be
worthwhile, as direct testosterone therapy can
have variable results. Bioidentical would then be
the preferred form, available as a topical cream,
injectable, and subcutaneous pellets. |
| Cautions and Contraindications |
(placeholder) |
| Other Interactions |
(placeholder) |
| Dose/Titer |
In most locales, these are
prescription agents, and dose must be
worked out with your doctor. |
| Timing |
(placeholder) |
| Product Guidance |
ConsumerLab has not tested any
testosterone preparations. |
| References |
CR: Bone Health Track » Extras
CR: Heart Health Track » Advanced
Topics
WBTH:
several Index entries |
| Discussion |
(placeholder)
[ TOC | Index ] |
| Tryptophan
& 5-HTP |
A precursor to serotonin and
melatonin, this essential amino acid must be obtained
from diet. Aging can cause a tryptophan deficit.
It’s one of several amino acids that must be deliberately
attended to on a vegetarian
diet (there are safe vegan food
sources).
Wheat Belly Total Health suggests it, perhaps
in combination with melatonin, as a sleep aid. |
| Aliases or Related |
Trp, UGG,
5-Hydroxytryptophan,
oxitriptan, INN |
| Roles |
(placeholder) |
| Preferred Forms |
food, credibly pure supplements |
| Cautions and Contraindications |
MAOI and SSRI meds,
and antidepressants generally |
| Other Interactions |
(placeholder) |
| Dose/Titer |
25 to 200 mg |
| Timing |
at bedtime |
| Product Guidance |
It might be worth seeking products that
contain Ajinomoto
TryptoPure®.
ConsumerLab has reported on but not tested
tryptophan
or 5-HTP supplements,
due to the difficulty in testing for
contaminants to their satisfaction. |
| References |
WBTH:
page 299 |
| Discussion |
(placeholder)
[ TOC | Index ] |
| Vinegar
(Apple Cider) |
If normal
stomach acid secretion does not resume when
diet is remediated, one or more supplements
may be indicated for confirmed hypochlorhydria
or achlorhydria. See also betaine HCL. |
| Aliases or Related |
ACV |
| Roles |
(placeholder) |
| Preferred Forms |
liquid - tablet dosage is uncertain
and might be hazardous |
| Cautions and Contraindications |
A medical evaluation is necessary
to establish a lack or acid, rather than an excess,
as symptoms can be misleadingly similar |
| Other Interactions |
(placeholder) |
| Dose/Titer |
1 to 3 teaspoons |
| Timing |
just prior to each meal |
| Product Guidance |
Organic non-GMO vinegar is suggested.
Raw and unfiltered are optional.
Pasteurized may not be necessary, as it doesn’t
affect the acidity, but does reduce shelf life.
ConsumerLab has no data on apple
cider vinegar products. |
| References |
CR Program Guide page 192 (PDF
page 202)
CR Tracks » Digestive Health » Bowel
Health Extras
WBB: Gastrointestinal
Recovery After The Wheat Battle Is Won
WBTH:
page 203 |
| Discussion |
(placeholder)
[ TOC | Index ] |
| Zeaxanthin |
This is an essential
carotenoid. Lutein
and zeaxanthin are isomers, but not interchangeable.
Zeaxanthin is CR
recommended for skin health, as well
as being essential for vision health. |
| Aliases or Related |
ß,ß-carotene-3,3’-diol,
food additive E161h |
| Roles |
May be protective against AMD
(by increasing macular pigmentation) and cataracts,
and may help retinitus pigmentosa.
Benefits may accrue over years. |
| Preferred Forms |
dark green leaf vegetables |
| Cautions and Contraindications |
May have no additional benefit if
getting a generous amount from diet. |
| Other Interactions |
May be synergistic with
lutein,
Vitamin C,
Vitamin E and
Zinc |
| Dose/Titer |
CR does not recommend a specific dose
as yet. The AREDS2 formula used 2 mg. |
| Timing |
Take with a fatty meal; once a day is fine. |
| Product Guidance |
A combination product using the
AREDS formula might be the most economical.
The Ascenta Skin combination product is mentioned
on the CR
Skin Health track. The liquid product is
probably the more effective choice for the
CR daily
DHA&EPA target.
See current ConsumerLab
report
for suggestions
and check for adverse and/or irrelevant extra
ingredients. |
| References |
CR
Track » Skin Health » Skin
Health Basics |
| Discussion |
(placeholder)
[ TOC | Index ] |
Cautionary Supplements
These supplements are either actively discouraged,
or must be selected and/or used with great care.
| Aspirin |
Routine prophylactic use
of aspirin has fallen into disfavor. Anyone routinely
taking it, even as baby aspirin, needs to review
current information, and in particular all-cause
mortality. |
| Aliases or Related |
acetylsalicylic acid, asa,
willow bark, Salix alba |
| Other Interactions |
Possibly harmful: L-arginine,
Possibly harmful: potassium citrate,
May deplete: Vitamin C,
Possibly harmful: Vitamin E |
| References |
The CR Program Guide (2014) mentions aspirin
as being possibly beneficial in lowering CRP (page 85, PDF page 95),
and cautions on it as a bowel disruptor (page 189, PDF page 199)
CR Forum: Remark
by Dr. Davis in 2012 |
| Discussion |
Beyond having nil or negative effect for
whatever you
might be trying to avoid, aspirin is now recognized as
both a microbiome and direct gut wall antagonist (and
this may be true for most NSAIDs).
[ TOC | Index ] |
| Multi-Vitamins |
Being formulated for use
by everyone, the vast majority of multi-vitamins are consequently
optimized for no one in particular, including you.
They rarely contain the desired doses of what you
want, and taking multiple MVs is at risk of
an over-dose of other things.
They also commonly contain one or more things you
want to avoid entirely, and/or contain elements that
compete with each other. |
| Product Guidance |
A very few MV products might be worth a look,
including LEF’s Two-Per-Day.
Other combination products may have value,
but you’ll need to assess them
ingredient-by-ingredient. |
| Discussion |
If anyone credible ever gets (back) into
the business of offering customized MVs, then that
might be worth a look. Such a vendor might not,
however, be able to build you a product containing
elements that are substantially above RDA.
[ TOC | Index ] |
| Omega 6 |
These are essential
fatty acids, but are dangerously over-represented in
modern diet, and should never be supplemented.
n6 PUFAs are the principal
fatty acids in many so-called vegetable oils, including the
novel industrial seed and grain oils that contaminate
most processed foods, and are also widely used in
restaurant fare. Standard diets typically have an
Omega 6:Omega 3
ratio of 16:1. That ratio needs to be closer to 1:1.
The n6 linoleic acid form may be the most troubling
(not to be confused with n3 linolenic acid). |
| Aliases or Related |
ω-6 or n-6 PUFA (polyunsaturated
fatty acid) |
| Roles |
(placeholder) |
| Preferred Forms |
Get your n6 from whole foods, such as
coconut, eggs, poultry and nuts generally. |
| Cautions and Contraindications |
Avoid added canola, corn, cottonseed,
palm, peanut, rapeseed, soybean,
safflower and sunflower oils (except as whole
sunflower seeds). Set intake of foods fried in
these to zero. |
| Product Guidance |
Avoid anything that promotes itself
as high in Omega 6 |
| References |
(placeholder) |
| Discussion |
Linoleic acid is a leading suspect
in the basic biology of CVD.
[ TOC | Index ] |
| Vanadium |
The Cureality Program Guide
cites a study in which FBG was reduced,
but does not endorse this trace mineral for that use,
particularly in non-diabetics, where it may have no
effect at all. Supplementation is not encouraged. |
| Aliases or Related |
V, vanadium sulfate |
| Roles |
(placeholder) |
| Preferred Forms |
(placeholder) |
| Cautions and Contraindications |
Vanadium can easily be toxic at doses
conjectured to be therapeutic. |
| Other Interactions |
(placeholder) |
| Dose/Titer |
Typical diets provide RDA. |
| Timing |
(placeholder) |
| Product Guidance |
ConsumerLab has not tested any vanadium products
but does have a
reference
article on it. |
| References |
CR Program Guide page 118 (PDF
page 128) |
Discussion
(Cureality
Forum thread) |
(placeholder)
[ TOC | Index ] |
Miscellaneous Supplements
These are supplements frequently asked about, or for
which there is incidental mention in
CR/WB sources.
| Aged
Garlic Extract |
There have been
a number of trials suggesting that
AGE (not to be
confused with Advanced Glycation End products) may
reduce atherosclerotic plaque and blood pressure.
CR/WB has
no published position on AGE supplementation.
Dr. Davis made this
tentative remark about it in 2015. |
| Aliases or Related |
This is not about raw garlic (allium sativum).
The aged product contains breakdown and conversion chemicals
thought to be the active agents, principally allyl sulfides,
such as
SAC (S-allyl-L-cysteine). |
| Roles |
May reduce platelet aggregation.
May also reduce triglycerides, but the incremental
effect beyond what a low net carb diet provides is
unclear. |
| Preferred Forms |
(placeholder) |
| Cautions and Contraindications |
Use caution with other medications
and supplements that thin blood or otherwise increase
any risk of bleeding. |
| Other Interactions |
(placeholder) |
| Dose/Titer |
(placeholder) |
| Timing |
(placeholder) |
| Product Guidance |
Kyolic® brand AGE seems to
be preferred by Cureality members using AGE.
ConsumerLab has tested
garlic
supplements including AGEs. |
| References |
(placeholder) |
Discussion
(Cureality
Forum thread) |
The key question seems to be what incremental
benefit AGE might have for people following Cureality or
Wheat Belly dietary guidelines.
[ TOC | Index ] |
| Alpha Lipoic Acid |
This organosulfur
compound is essential for aerobic metabolism and is
normally endogenously produced.
CR/WB has
no published position on Alpha Lipoic Acid supplementation. |
| Aliases or Related |
α-lipoic acid, thioctic acid,
6,8-Dithiooctanoic acid,
ALA (not to be confused with Omega 3
alpha linoleic acid) |
| Roles |
Alpha lipoic acid is thought to be
beneficial for diabetic peripheral neuropathy, and
may improve insulin sensitivity and blood glucose
control. Value for other conditions is to date
less certain. |
| Preferred Forms |
Mixed isomer or R-isomer. |
| Cautions and Contraindications |
Ensure that no thaimine deficiency is present
before supplementing alpha lipoic acid. This ALA may also
lower thyroid T3 levels and increase TSH. Watch for
hypoglycemia if diabetes is present. Skin rash and nausea
are possible. |
| Other Interactions |
(placeholder) |
| Dose/Titer |
Therapeutic doses in trials appear to be in the
600 to 1200 mg range daily. Doses as low as 100 mg
have had some measurable effect in weight loss, but that was
on a reduced calorie standard diet. Typical anti-oxidant
doses of 20 to 50 mg per day may be useless. |
| Timing |
(placeholder) |
| Product Guidance |
ConsumerLab has tested
Alpha Lipoic Acid
supplements. |
| References |
(placeholder)> |
| Discussion |
(placeholder)
[ TOC | Index ] |
| Astaxanthin |
CR/WB has no
published position on astaxanthin supplementation.
Another carotenoid, it is not
considered an essential nutrient. Trials are so far
considered inconclusive. Precautionary use appears to
have no harmful side effects. |
| Aliases or Related |
3,3’-dihydroxy-ß-carotene-4,4’-dione;
ß-Carotene-4,4’-dione, 3,3’-dihydroxy-, food dye E161j
and a long
list of proprietary names. |
| Roles |
Astaxanthin is a strong anti-oxidant.
Some CR members are using it prophylactically for AMD. |
| Preferred Forms |
Use carefully-selected foods,
or oil-based supplement using
natural, rather than synthetic astaxanthin,
enteric coated.
Farmed sea food using it for enhanced
coloring is probably using synthetic. |
| Cautions and Contraindications |
(none found) |
| Other Interactions |
(none found) |
| Dose/Titer |
CR members report using
doses in the range 5 to 25 mg per day. |
| Timing |
(placeholder) |
| Product Guidance |
Krill oil is discouraged as a source
(an economic issue). ConsumerLab has tested
omega
supplements containing astaxanthin.
A CR member sells a K1/Mk-4/MK-7/Astaxanthin product: Koncentrated
K (also
available on Amazon). For comparison, this product’s dose is:
Astaxanthin: 2,000 mcg; 2 mg |
| References |
(placeholder) |
Discussion
(Cureality
Forum thread) |
(placeholder)
[ TOC | Index ] |
| Benfotiamine |
This synthetic
derivative of thiamine may be useful in
reversing T2D.
It is mentioned in the Cureality Program Guide,
but with no further details. |
| Aliases or Related |
Milgamma®, rINN,
S-benzoylthiamine
O-monophosphate |
| Roles |
(placeholder) |
| Preferred Forms |
(placeholder) |
| Cautions and Contraindications |
(placeholder) |
| Other Interactions |
(placeholder) |
| Dose/Titer |
(placeholder) |
| Timing |
(placeholder) |
| Product Guidance |
ConsumerLab has not tested
any benfotiamine supplements and
doesn’t yet have a library article on it. |
| References |
CR Program Guide page 105 (PDF
page 115) |
Discussion
(CR
Forum thread) |
(placeholder)
[ TOC | Index ] |
| Berberine |
If the published science
to date is reliable (and
there is some question about that),
this quaternary ammonium salt might have value
in lipidemias, diabetes, arrhythmias,
CHV,
cancer, and as a general
anti-inflammatory. See References below for other links. |
| Aliases or Related |
umbellatine, berberis vulgaris |
| Roles |
(placeholder) |
| Preferred Forms |
(placeholder) |
| Cautions and Contraindications |
As a traditional anti-fungal, and now
considered an antibiotic, adverse
microbiome effects might be a risk. |
| Other Interactions |
(placeholder) |
| Dose/Titer |
(placeholder) |
| Timing |
(placeholder) |
| Product Guidance |
ConsumerLab has not tested
any isolated berberine
supplements. They do have a library article on
barberry,
which contains berberine. |
| References |
CR Program Guide page 116 (PDF
page 126) |
Discussion
(CR
Forum
thread) |
(placeholder)
[ TOC | Index ] |
| Bitter Melon |
This fruit has claimed benefits
for a variety of ailments, the most prominent of which might
be blood sugar control, but evidence is weak and not so far
confirmed. |
| Aliases or Related |
Momordica charantia, bitter gourd, bitter squash, balsam-pear |
| Roles |
(placeholder) |
| Preferred Forms |
Whole melon. |
| Cautions and Contraindications |
If it works for BG control, use with other
agents would require close monitoring of BG. Some
side effects are suspected. Taste is extremely bitter. |
| Other Interactions |
(placeholder) |
| Dose/Titer |
See ConsumerLab
encyclopedia page. |
| Timing |
(placeholder) |
| Product Guidance |
ConsumerLab has not tested any bitter melon
supplements. |
| References |
CR Program Guide page 118 (PDF page 128) |
| Discussion |
(placeholder)
[ TOC | Index ] |
| Boron |
CR/WB has
no published position on boron supplementation. |
| Aliases or Related |
B, borates, boric acid, borax, borage oil, kernite |
| Roles |
Boron has multiple roles in metabolism.
In regions with depleted soils, or naturally
deficient in B, daily intake can be zero, and this correlates
to higher incidence of various ailments, including arthritis
and bone density problems generally. This suggests that
people need to at least assess their default intake.
If less than 5 mg/day, supplementation might be
worth considering. |
| Preferred Forms |
Note that most deliberate boron supplements
are going to provide only 5 mg/unit dose. |
| Cautions and Contraindications |
The LD50
is about 6 grams per kg of body weight. For adults,
more than 500 mg/day can have unpleasant side effects.
It has been argued that the cautions about B raising estrogen
levels are overstated due to the specific form of estrogen
enhanced. |
| Other Interactions |
Assists absorption of Mg and Ca (and Sr, I imagine). |
| Dose/Titer |
In locales where the food is not from
depleted soils, intake may typically be 3.5 mg/day.
Boron advocates suggest that it needs to be 10×
or 20× that for optimal benefit. |
| Timing |
AM. Later consumption may disturb sleep. |
| Product Guidance |
ConsumerLab has tested
bone
supplements, some of which include boron (although
usually well less than 5 mg). |
| References |
(placeholder) |
Discussion
(Cureality
Forum thread) |
This is a trace element
that may be under-appreciated in health (perhaps because
commonly
studied populations tend to not be seriously deficient).
[ TOC | Index ] |
| Boswellia |
Extract of this
tree (the resin) is thought to be anti-inflammatory.
CR/WB has some discussion of it. |
| Aliases or Related |
Frankincense |
| Roles |
(placeholder) |
| Preferred Forms |
(placeholder) |
| Cautions and Contraindications |
(placeholder) |
| Other Interactions |
(placeholder) |
| Dose/Titer |
300 mg two or three times daily |
| Timing |
(placeholder) |
| Product Guidance |
ConsumerLab has tested few boswellia
supplements. |
| References |
CR Program Guide page 192 (PDF
page 202)
WBTH:
page 231 |
| Discussion |
(placeholder)
[ TOC | Index ] |
| Caffeine |
Although it is
possible to buy concentrated caffeine, that form
probably has no role in a CR/WB lifestyle. Coffee,
tea, and other caffeine-bearing foods can have
value as a weight loss aid. Other health benefits
are suspected. Coffee is an ingredient
in many CR/WB recipes. |
| Aliases or Related |
1,3,7-Trimethylpurine-2,6-dione |
| Roles |
This CNS stimulant is entirely optional
in human diet, but commonly encountered in a variety
of foods. |
| Preferred Forms |
Rely on food, tea and coffee (organic coffee might
be advised; high altitude, shade grown, single-origin,
fair-traded, low-mycotoxin is optional :)).
Instant coffee is OK. Mind the condiments.
Avoid caffeinated pop, even stevia-sweetened. |
| Cautions and Contraindications |
Do not rely on coffee for hydration.
Caffeine may provoke blood glucose in some
individuals.
Avoid pure caffeine powder (or capsules) as they present
an overdose risk. A tablespoon might be lethal. |
| Other Interactions |
Caffeine half-life is extended when
using oral birth control. |
| Dose/Titer |
500 to 875 mg per day
(about 5 cups of coffee) might be
the sweet spot, based on some analyses. |
| Timing |
Prior to mid-day, to avoid
disrupting sleep. This might be prior to
2:00 PM
for most people. |
| Product Guidance |
ConsumerLab has not tested coffee or
pure caffeine supplements, but has tested
green
coffee bean extract supplements which
are sold for their chlorogenic acid (CGA)
content and not caffeine per se. |
| References |
WBTH:
pages 305 & 306 |
| Discussion |
On the wider topic of coffee, it is worth knowing
whether one is a rapid, moderate, or slow coffee metabolizer,
and this can be teased out of your 23andme raw DNA data.
[ TOC | Index ] |
| L-carnitine |
CR/WB has no
published position on carnitine supplementation.
This compound is required
for proper metabolism (esp. mitochondrial). It is
endogenously synthesized, but is commonly deficient
in vegetarian
diets. It may be useful in age-related
conditions. |
| Aliases or Related |
Carnitine,
acetyl-L-carnitine,
propionyl-L-carnitine,
Vitamin BT;
the stereoisomer D-carnitine
is biologically inactive and may compete with other forms |
| Roles |
(placeholder) |
| Preferred Forms |
food |
| Cautions and Contraindications |
(placeholder) |
| Other Interactions |
(placeholder) |
| Dose/Titer |
(placeholder) |
| Timing |
(placeholder) |
| Product Guidance |
ConsumerLab has tested
acetyl-L-carnitine
supplements. |
| References |
(placeholder) |
| Discussion |
(placeholder)
[ TOC | Index ] |
| Carnosine |
CR/WB has no
published position on carnosine supplementation.
This compound is usually
obtained in ample amounts, or synthesized in ample amounts
from precursor compounds, on a meat-eating diet. It is
materially deficient on a vegetarian
diet. Supplementing
may be of use for various age-related conditions, and in
ASD. |
| Aliases or Related |
L-carnosine,
beta-alanyl-L-histidine |
| Roles |
Poss |
| Preferred Forms |
food |
| Cautions and Contraindications |
(placeholder) |
| Other Interactions |
(placeholder) |
| Dose/Titer |
(placeholder) |
| Timing |
The rapid rate of carnosine metabolism
from blood suggests multiple doses throughout the
day; at each meal might suffice. |
| Product Guidance |
ConsumerLab has not tested any
carnosine supplements. They do have an
encyclopedia
article on conjectured benefits.. |
| References |
(placeholder) |
| Discussion |
(placeholder)
[ TOC | Index ] |
| Choline |
CR/WB has no
published position on choline supplementation.
This is a conditionally
essential nutrient that is often deficient in vegetarians.
Other uses TBD. |
| Aliases or Related |
(placeholder) |
| Roles |
(placeholder) |
| Preferred Forms |
(placeholder) |
| Cautions and Contraindications |
(placeholder) |
| Other Interactions |
(placeholder) |
| Dose/Titer |
(placeholder) |
| Timing |
(placeholder) |
| Product Guidance |
ConsumerLab has not tested isolated choline
supplements. |
| References |
(placeholder) |
| Discussion |
(placeholder)
[ TOC | Index ] |
| Chromium |
May be useful in
reversing T2D,
particularly in those with impaired glucose tolerance.
See the Cureality Program Guide,
for a discussion. |
| Aliases or Related |
Cr |
| Roles |
(placeholder) |
| Preferred Forms |
chromium picolinate |
| Cautions and Contraindications |
(placeholder) |
| Other Interactions |
(placeholder) |
| Dose/Titer |
(placeholder) |
| Timing |
(placeholder) |
| Product Guidance |
ConsumerLab has tested
chromium
supplements. Because so little Cr is required (micrograms),
examine everything else in the dose carefully. |
| References |
CR Program Guide page 116 (PDF
page 126) |
| Discussion |
(placeholder)
[ TOC | Index ] |
| Cinnamon |
Use of cinnamon as an
occasional condiment doesn’t require any particular
attention. More extensive use requires some selection
care. Cinnamon may be useful in
reversing T2D.
CR/WB has not taken a position
on claims for lipid effects. |
| Aliases or Related |
Ceylon cinnamon,
Sir Lanka cinnamon, cinnamomum verum,
cinnamomum zeylanicum |
| Roles |
Studies indicate that cinnamon, in daily
doses of 1 to 6 grams, reduces both
FBG and
PPBG. |
| Preferred Forms |
Seek Sri Lankan or Ceylon "true cinnamon".
As a precaution, in more than condiment amounts,
avoid the more common (and less expensive)
Cassia (cinnamomum cassia), Saigon (cinnamomum loureiroi) or
Indonesian (cinnamomum burmannii ) cinnamons, due to coumarin. |
| Cautions and Contraindications |
(placeholder) |
| Other Interactions |
(placeholder) |
| Dose/Titer |
¼ to 2 teaspoons per day, as
whole ground bark - oil at 5% of that
(a stick in your Starbucks is going to
provide an uncertain dose, plus at last
report, it was Cassia) |
| Timing |
(placeholder) |
| Product Guidance |
ConsumerLab has not tested any cinnamon products,
but has a reference
article about it. |
| References |
CR Program Guide page 116 (PDF
page 126)
CR Blog: Gastric
emptying: When slower is better
WBTH page 217 |
| Discussion |
(placeholder)
[ TOC | Index ] |
| Citrulline |
CR/WB has no
published position on citrulline supplementation.
Citrulline is a non-essential (endogenously produced)
amino acid, and a precursor to L-arginine.
It might be useful in Nitric Oxide production. |
| Aliases or Related |
(placeholder) |
| Roles |
(placeholder) |
| Preferred Forms |
(placeholder) |
| Cautions and Contraindications |
(placeholder) |
| Other Interactions |
(placeholder) |
| Dose/Titer |
(placeholder) |
| Timing |
(placeholder) |
| Product Guidance |
ConsumerLab has not tested any
isolated citrulline
supplements. |
| References |
(placeholder) |
| Discussion |
(placeholder)
[ TOC | Index ] |
| Chondroitin |
CR/WB has no
published position on chondroitin supplementation.
Often sold in combination with glucosamine, it is thought to
reduce inflammation, and reduce inhibition of nitric
oxide formation. It is considered a symptomatic
drug in Europe for treating osteoarthritis. |
| Aliases or Related |
Chondroitin sulfate |
| Roles |
(placeholder) |
| Preferred Forms |
(placeholder) |
| Cautions and Contraindications |
High doses might be a sulfur risk for
people with adverse CBS genetics.
Risk of bruising or bleeding if also
taking blood thinners. May aggravate eye pressure
in glaucoma. |
| Other Interactions |
Possibly harmful: aspirin
and NSAIDs generally |
| Dose/Titer |
(placeholder) |
| Timing |
(placeholder) |
| Product Guidance |
ConsumerLab has tested chondroitin in
joint
health supplements. |
| References |
(placeholder) |
| Discussion |
(placeholder)
[ TOC | Index ] |
| Copper |
Copper is
an essential trace element.
CR/WB has
no published position on copper supplementation.
There seems to be general agreement that the blood
level of Cu needs to be at 70% of the Zn level.
This cannot translate directly to a supplement dose due
to the wide disparity in food and environmental sources
of both minerals, including your plumbing in the case
of copper. |
| Aliases or Related |
Cu, cupric-{compounds} |
| Roles |
multiple, some still being elucidated |
| Preferred Forms |
Food. Supplements as copper gluconate,
sulfate, or carbonate are better absorbed than
cupric oxide. |
| Cautions and Contraindications |
Tolerable Upper Limit is near 10 mg/day (US).
Cu intake must be monitored, or even countered,
in Wilson’s Disease and certain other conditions. |
| Other Interactions |
(placeholder) |
| Dose/Titer |
RDAs vary by authority, sex, age and other
factors. Absorption plateau is thought to be
100 µg per kilogram of body weight
(that would be 6.2 grams/day for an average
137 pound adult).
High Zinc
intake (above RDA) depletes copper.
Ensure adequate Cu intake in that case. |
| Timing |
Take away from Vitamin C and
iron
(per
ConsumerLab). |
| Product Guidance |
The Jarrow
“Zinc Balance”
product provides 15 mg Zn and 1 mg Cu.
ConsumerLab has only tested copper supplements
as it appears in multivitamins, and some
Zn supplements, but did not include the Jarrow product. |
| References |
|
Discussion
(Cureality
Forum thread) |
(placeholder)
[ TOC | Index ] |
| Curcumin |
CR/WB
notes the anti-inflammatory properties of
curcumin (WBTH
pages 230-231).
This is a spice commonly used in
Asian dishes, and others as flavoring or coloring.
It is considered anti-inflammatory, and may be a
COX-2 inhibitor. It appears to be helpful in ulcerative colitis,
and a long list of ailments that might be expected to
remiss on a WB/CR diet. |
| Aliases or Related |
curcuma longa, turmeric, food color E100 |
| Roles |
not essential |
| Preferred Forms |
Credible supplements or turmeric spice |
| Cautions and Contraindications |
This substance might be a microbiome antagonist. |
| Other Interactions |
may chelate iron, possibly
causing deficiency |
| Dose/Titer |
Typical doses appear to range from 30 mg
to 8000 mg daily. Bio-availability varies with
formulation, and whether piperine is also taken. |
| Timing |
(placeholder) |
| Product Guidance |
Rely on ConsumerLab
current
report
to avoid contaminated products
and products with inaccurate labels. |
| References |
WBTH
Chapter 10, Curcumin topic |
| Discussion |
Curcumin might be worth considering for
certain conditions that remain after remediating diet.
[ TOC | Index ] |
| Exogenous Ketones |
An exogenous ketone (ExK)
is one or more of the three endogenous ketone bodies
(see Wiki link in left column), but sourced external to
the body, rather than metabolized internally from fatty
acids. These substances may have great therapeutic value in
certain ailments, and have appeared on the market as weight
control supplements (they tend to suppress appetite, among
other effects). They are also used by athletes, as they are
at least presumed
to provide greater EE per
O2 consumed.
CR/WB has
no published position on exogenous ketone supplementation.
It’s hard to make any sort of ancestral case for these substances. |
| Aliases or Related |
BHB, beta-hydroxybutyrate,
β-hydroxybutyrate, AcAc, acetoacetic acid |
| Roles |
Ketone bodies are endogenously produced on
a ketogenic diet (extremely low net carb), during fasting,
during high energy expenditure, and are an adverse complication
of untreated Type 1 diabetes (ketoacidosis). Ketones
are an ATP fuel for human cells, an alternative to glucose.
An ExK product is more of an alternative food than a supplement. |
| Preferred Forms |
The consumer products presently on the market
all rely on BHB. BHB is strongly alkaline, and has a horrible
taste natively, so the formulations usually rely on added acids,
flavoring and sweeteners (typically stevia and/or inulin).
These are powders mixed with water.
Note: “raspberry ketone” and 7-keto DHEA
products are not exogenous ketones. |
| Cautions and Contraindications |
Courses of ExKs are being investigated for
treatment of neurological conditions and cancer. Risks
associated with long-term use may not be well
understood. The products on the market today also contain
moderate if not high amounts of calcium and sodium,
due to reliance on BHB salts. |
| Other Interactions |
(placeholder) |
| Dose/Titer |
Based on published serving sizes for
current products, dosing appears to be between 10 and
12 grams of BHB salts
per serving, and one to three servings per day. |
| Timing |
(placeholder) |
| Product Guidance |
Three brands have come to my attention:
KetoSports (Patrick Arnold’s Prototype Nutrition line),
Pruvit Keto//OS (an MLM), and
ForeverGreen Ketonx (an MLM). All of these products can
also be found on Amazon and other resellers. You can
expect to spend over US$4.00 per serving.
ConsumerLab has not tested
any exogenous ketone
supplements. |
| References |
(placeholder) |
| Discussion |
(placeholder)
[ TOC | Index ] |
| Ginseng |
Ginseng may be useful in
reversing T2D.
CR/WB has not taken a position
on other health claims. |
| Aliases or Related |
panax vietnamensis,
panax ginseng,
panax quinquefolius, ginsenoside |
| Roles |
Studies have shown reduced
PPBG |
| Preferred Forms |
American ginseng |
| Cautions and Contraindications |
Side effects may include bleeding,
insomnia. Do not exceed 15 grams per day. |
| Other Interactions |
Diabetes medication dosage may need
to be reduced. Do not take ginseng if on blood thinners
or antidepressants. |
| Dose/Titer |
500 to 1000 mg prior to each meal |
| Timing |
one hour before meal |
| Product Guidance |
Asian strains may have no BG lowering effect
or may even raise it. Siberian ginseng (Eleutherococcus
senticosus) lacks ginsenoside entirely.
ConsumerLab has not tested any ginseng products
but has a reference
article on it. |
| References |
CR Program Guide page 117 (PDF
page 127) |
Discussion
(Cureality
Forum thread) |
(placeholder)
[ TOC | Index ] |
| Glucosamine |
CR/WB has no
published position on glucosamine supplementation.
This is an endogenous compound.
Glucosamine is considered a drug in Europe, and used
in osteoarthritis.
It is often sold in combination with chrondroitin. |
| Aliases or Related |
N-acetylglucosamine, Chitosamine |
| Roles |
(placeholder) |
| Preferred Forms |
TBD: is there any CBS issue
with glucosamine sulfate? |
| Cautions and Contraindications |
warfarin,
shellfish allergy (if the glucosamine is
from that source) |
| Other Interactions |
(placeholder) |
| Dose/Titer |
(placeholder) |
| Timing |
(placeholder) |
| Product Guidance |
ConsumerLab has tested glucosamine in
joint
health supplements. |
| References |
(placeholder) |
| Discussion |
(placeholder)
[ TOC | Index ] |
| Glutathione |
CR/WB has no
published position on glutathione supplementation.
This is an endogenous substance (an antioxidant),
and may be absorbed
poorly if swallowed. Consider
NAC,
glutamine,
methionine and
SAMe before
supplementing glutathione. |
| Aliases or Related |
GSH |
| Roles |
(placeholder) |
| Preferred Forms |
nutrients that raise glutathione levels,
acetylated form of glutathione supplement |
| Cautions and Contraindications |
(placeholder) |
| Other Interactions |
(placeholder) |
| Dose/Titer |
(placeholder) |
| Timing |
(placeholder) |
| Product Guidance |
ConsumerLab has only tested glutathione indirectly in
protein
mixes and drinks. |
| References |
(placeholder) |
| Discussion |
(placeholder)
[ TOC | Index ] |
| Hyaluronic Acid |
This substance (HA) is both
pro- and anti-inflammatory, and its role as a supplement
was not at all clear when drafting this.
CR/WB
has no published position on hyaluronic acid supplementation. |
| Aliases or Related |
hyaluronan, hyaluronate |
| Roles |
HA is an endogenous substance, widely
found throughout the body. It’s a key player in cartilage
and skin repair, among other things. |
| Preferred Forms |
(placeholder) |
| Cautions and Contraindications |
HA is not thought to be carcinogenic, but
is commonly involved in cancer metastasis. |
| Other Interactions |
(placeholder) |
| Dose/Titer |
(placeholder) |
| Timing |
(placeholder) |
| Product Guidance |
ConsumerLab has not tested isolated hyaluronic acid,
but has considered in their tests of
joint
health supplements. |
| References |
(placeholder) |
| Discussion |
(placeholder)
[ TOC | Index ] |
| Lycopene |
This is not an
essential nutrient and is commonly found in food.
CR/WB has no
published position on lycopene supplementation. |
| Aliases or Related |
ψ,ψ-Carotene, food coloring E160d |
| Roles |
(placeholder) |
| Preferred Forms |
(placeholder) |
| Cautions and Contraindications |
Most lycopene supplements are sourced
from tomatoes, which may be an issue for people
avoiding nightshades. |
| Other Interactions |
(placeholder) |
| Dose/Titer |
(placeholder) |
| Timing |
(placeholder) |
| Product Guidance |
ConsumerLab has tested
lycopene
supplements. |
| References |
(placeholder) |
| Discussion |
(placeholder)
[ TOC | Index ] |
| Lysine |
CR/WB has no
published position on lysine supplementation. |
| Aliases or Related |
2,6-Diaminohexanoic acid |
| Roles |
(placeholder) |
| Preferred Forms |
(placeholder) |
| Cautions and Contraindications |
(placeholder) |
| Other Interactions |
(placeholder) |
| Dose/Titer |
(placeholder) |
| Timing |
(placeholder) |
| Product Guidance |
ConsumerLab has not directly tested
any lysine supplements. |
| References |
(placeholder) |
| Discussion |
(placeholder)
[ TOC | Index ] |
| Manganese |
This is an essential
trace element.
CR/WB has
no published position on manganese supplementation. |
| Aliases or Related |
Mn |
| Roles |
multiple |
| Preferred Forms |
food and naturally mineralized water |
| Cautions and Contraindications |
There is a tolerable Upper Limit
at about 11 mg/day, and various severe
toxicity risks above that. |
| Other Interactions |
(placeholder) |
| Dose/Titer |
As there is no known minimum daily
intake, supplementation may be unnecessary. |
| Timing |
(placeholder) |
| Product Guidance |
ConsumerLab has not tested and manganese
supplements, other than as an incidental
ingredient in other preparations. |
| References |
(placeholder) |
| Discussion |
(placeholder)
[ TOC | Index ] |
| Methionine |
This is an
essential amino acid commonly obtained from diet.
CR/WB has no
published position on methionine supplementation. |
| Aliases or Related |
Alias: L-Methionine
Related: S-adenosyl-methionine (SAMe) |
| Roles |
(placeholder) |
| Preferred Forms |
(placeholder) |
| Cautions and Contraindications |
(placeholder) |
| Other Interactions |
(placeholder) |
| Dose/Titer |
(placeholder) |
| Timing |
(placeholder) |
| Product Guidance |
ConsumerLab has not tested methionine supplements
other than as SAMe. |
| References |
(placeholder) |
| Discussion |
(placeholder)
[ TOC | Index ] |
| MSM |
MSM may reduce
oxidative stress and inflammation.
CR/WB has no
published position on MSM supplementation. |
| Aliases or Related |
Methylsulfonylmethane,
Methyl Sulfonyl Methane, DMSO2,
methyl sulfone, sulfonylbismethane
and dimethyl sulfone. |
| Roles |
(placeholder) |
| Preferred Forms |
(placeholder) |
| Cautions and Contraindications |
(placeholder) |
| Other Interactions |
(placeholder) |
| Dose/Titer |
(placeholder) |
| Timing |
(placeholder) |
| Product Guidance |
ConsumerLab has covered a few MSM products in their
tests of joint
health supplements. |
| References |
(placeholder) |
| Discussion |
(placeholder)
[ TOC | Index ] |
| Molybdenum |
This is an essential
trace element.
CR/WB has
no published position on molybdenum supplementation. |
| Aliases or Related |
Mo |
| Roles |
crucial in several enzymatic activities |
| Preferred Forms |
food, and as a trace natural mineral in water |
| Cautions and Contraindications |
High levels of Mo intake can interfere
with copper. |
| Other Interactions |
(placeholder) |
| Dose/Titer |
Average daily intake appears to be in the
120 to 240 mcg range, but could be substantially
lower in geographic regions where soil is naturally deficient
(parts of China, for example). |
| Timing |
(placeholder) |
| Product Guidance |
ConsumerLab has not tested
any molybdenum
supplements, other than as an incidental ingredient
in other products. |
| References |
(placeholder) |
| Discussion |
(placeholder)
[ TOC | Index ] |
| NAC |
CR/WB has no
published position on NAC supplementation.
NAC is a synthetic cysteine, converted in
the body to glutathione. It may
lower homocysteine levels associated with
CVD. |
| Aliases or Related |
N-acetylcysteine, N-acetyl-L-cysteine,
Acetylcysteine |
| Roles |
(placeholder) |
| Preferred Forms |
(placeholder) |
| Cautions and Contraindications |
NAC may improve the effectiveness of
prescribed nitroglycerin, but also cause headaches.
Oral ingestion in any case may result in nausea,
vomiting, rash and fever. |
| Other Interactions |
(placeholder) |
| Dose/Titer |
(placeholder) |
| Timing |
(placeholder) |
| Product Guidance |
ConsumerLab has tested
NAC
supplements. |
| References |
(placeholder) |
| Discussion |
(placeholder)
[ TOC | Index ] |
| Nattokinase |
This enzyme, formerly extracted
from natto, is conjectured to be both a thrombolytic and
anti-hypertensive agent, and is being investigated in
amyloid-related diseases. Cureality has cautioned on it
here (2007)
and here (2014).
Wheat Belly has no published position.
These cautions do not apply to consumption of natto. |
| Aliases or Related |
EC 3.4.21.62 |
| Roles |
(placeholder) |
| Preferred Forms |
It is argued that any preparation not protected
against stomach acid will be inactivated by it. |
| Cautions and Contraindications |
Any effective fibrinolytic (clot-dissolving) agent
is potentially dangerous (hemorrhage).
Anyone with a soy allergy might need to
avoid soy-derived nattokinase. |
| Other Interactions |
Consult with your physician if also using any
other anti-coagulant, "blood thinner", and perhaps any
Vitamin K supplements. |
| Dose/Titer |
As use of this agent is discouraged,
no dosing suggestions are supplied here. |
| Timing |
(placeholder) |
| Product Guidance |
ConsumerLab has tested
nattokinase
supplements. Of those that passed, only one was enteric coated. |
| References |
(placeholder) |
| Discussion |
(placeholder)
[ TOC | Index ] |
| Omega 3 ALA |
This form of n3 is
commonly provided by plant sources, and does not need
to be supplemented. It is also no substitute for the
DHA and EPA forms. We convert some ALA to DHA and EPA,
but not enough, and this can’t be compensated for by
taking more ALA. This is an issue for vegetarians. |
| Aliases or Related |
α-Linolenic acid (not to be
confused with linoleic acid, an Omega 6) |
| Roles |
(placeholder) |
| Preferred Forms |
(placeholder) |
| Cautions and Contraindications |
When you see a product promoting that
it provides substantial ”Omega 3”,
without specifying what kind, it’s usually ALA. |
| Other Interactions |
(placeholder) |
| Dose/Titer |
(placeholder) |
| Timing |
(placeholder) |
| Product Guidance |
n/a |
| References |
(placeholder) |
| Discussion |
(placeholder)
[ TOC | Index ] |