DAYSDAYSDAYSofofofCHRISTIANSONCHRISTIANSON

H O L I DAYS U P P L E M E N T

G U I D E

DR. ALAN CHRISTIANSON

I’m sorry to bust the myth, but a well-designed diet will NOT give you the mini-mal requirements for vitamins, minerals, and essential fats. Yes, supplements do give you more expensive urine and they also give you a more expensive brain, heart, and liver. No, taking supplements does not mean you can eat junk food and still be healthy.

Now that we got that out of the way, let’s cover a few essentials you should get each day.

H O L I DAYS U P P L E M E N T

G U I D E

Vitamin A: You want to get a good blend of carotenoids. Beta carotene is the carotenoid you hear about most. Your body makes beta carotene into active vitamin A. In order to get a good blend of carotenoids, look for whole foods and versions of vitamin A that contain them. I love palm fruit, as it has a nice spectrum of carotenoids and is very bioavailable. This means it’s easy for the body to convert and activate.

Vitamin D: This vitamin is super-important and available in many forms. I prefer the capsules, as it’s easier to track how much I’m getting. Very few people reach a good blood level of Vitamin D

with less than 5,000 units per day. Make sure you’re taking enough, and you’re taking it with food.

Calcium: The important types of calcium are those similar to the calcium found in plants. They dissolve easily in water and won’t cause calcification or gum up your arteries. My favorite form is dicalcium malate. This type of calcium is also free of lead, unlike calcium from oyster shells, bone broth, collagen, or algae.

Folate: Folate is critical so that your brain can make serotonin. You

need serotonin to be happy and stress resilient. The important point is to avoid all synthetic folic acid. Many of us have a gene defect that causes folic acid to be poison, raising the risk for colorectal cancer. Instead, look for methylfolate as your folate source, 400 mcg per day is ideal.

B12: We need B-12 to shrink our blood cells so that you can squeeze out of your blood vessels and deliver oxygen to your cells. The preferred form of B12 is methyl B12, which is well-absorbed orally. Get at least 400 mcg daily to

protect your nerves and give you steady energy.

Biotin: Biotin is critical for your hair, skin and nail health. You want to take 100 - 500 micrograms, and not more than 500 micrograms per day. Paradox - you take more than this, it actually blocks the body’s usage of it. Many people take mega doses, thinking it will help their hair, when too much can make it worse!

Molybdenum: You may not have heard of it, but your body still needs it. 100 mcg per day will meet your requirements

and help your liver run smoothly. Many who are low in molybdenum have problems regulating histamine and controlling their hormone levels.

Trimethylglycine: Also known as TMG, it is an amino acid that helps with methylation reactions. Better methylation means your brain can make dopamine better and your body can get rid of environmental toxicants more easily.

Vitamin K: It is important to get both K1 and K2. Look for 500 - 1000 mcg of K1 and at

least 40 mcg of K2. Vitamin K allows your body to direct calcium to the bones and away from the blood vessels. It also plays an important role in your blood’s ability to clot properly.

Selenium is difficult to absorb and is still being debated as to how well it enters the bloodstream in supplemental form. The most data is available regarding selenium glycinate complexes (selenium bound with a carrier protein, called glycine). This form is easily absorbed, non-toxic and effective. Look for 200 - 250 mcg daily.

Bioflavonoids: There are two important bioflavonoids I recommend: hersperetin and quercetin. These do well in strengthening your connective tissues. Varicose veins, hemorrhoids or easy bruising are all related to the strength of connective tissue. They also help lower

inflammation and reduce symptoms of allergies or congestion.

Essential Fats: EPA and DHA are the critical essential fats to control inflammation, keep the brain functioning well and help repair joints and cartilage. Look for 1000 mg total per day in addition to 2-3 servings of fish and seafood each

week. Iodine: I included it because I want you to avoid it. Your body needs it, but any amounts above 300 mcg per day can hurt your thyroid. We always get at least 150 mcg per day in our diets, even if we don’t eat well and those on thyroid medications get a lot of iodine in their daily dose.

HOLIDAY SUPPLEMENT GUIDE

Vitamin A: You want to get a good blend of carotenoids. Beta carotene is the carotenoid you hear about most. Your body makes beta carotene into active vitamin A. In order to get a good blend of carotenoids, look for whole foods and versions of vitamin A that contain them. I love palm fruit, as it has a nice spectrum of carotenoids and is very bioavailable. This means it’s easy for the body to convert and activate.

Vitamin D: This vitamin is super-important and available in many forms. I prefer the capsules, as it’s easier to track how much I’m getting. Very few people reach a good blood level of Vitamin D

with less than 5,000 units per day. Make sure you’re taking enough, and you’re taking it with food.

Calcium: The important types of calcium are those similar to the calcium found in plants. They dissolve easily in water and won’t cause calcification or gum up your arteries. My favorite form is dicalcium malate. This type of calcium is also free of lead, unlike calcium from oyster shells, bone broth, collagen, or algae.

Folate: Folate is critical so that your brain can make serotonin. You

need serotonin to be happy and stress resilient. The important point is to avoid all synthetic folic acid. Many of us have a gene defect that causes folic acid to be poison, raising the risk for colorectal cancer. Instead, look for methylfolate as your folate source, 400 mcg per day is ideal.

B12: We need B-12 to shrink our blood cells so that you can squeeze out of your blood vessels and deliver oxygen to your cells. The preferred form of B12 is methyl B12, which is well-absorbed orally. Get at least 400 mcg daily to

protect your nerves and give you steady energy.

Biotin: Biotin is critical for your hair, skin and nail health. You want to take 100 - 500 micrograms, and not more than 500 micrograms per day. Paradox - you take more than this, it actually blocks the body’s usage of it. Many people take mega doses, thinking it will help their hair, when too much can make it worse!

Molybdenum: You may not have heard of it, but your body still needs it. 100 mcg per day will meet your requirements

and help your liver run smoothly. Many who are low in molybdenum have problems regulating histamine and controlling their hormone levels.

Trimethylglycine: Also known as TMG, it is an amino acid that helps with methylation reactions. Better methylation means your brain can make dopamine better and your body can get rid of environmental toxicants more easily.

Vitamin K: It is important to get both K1 and K2. Look for 500 - 1000 mcg of K1 and at

least 40 mcg of K2. Vitamin K allows your body to direct calcium to the bones and away from the blood vessels. It also plays an important role in your blood’s ability to clot properly.

Selenium is difficult to absorb and is still being debated as to how well it enters the bloodstream in supplemental form. The most data is available regarding selenium glycinate complexes (selenium bound with a carrier protein, called glycine). This form is easily absorbed, non-toxic and effective. Look for 200 - 250 mcg daily.

Bioflavonoids: There are two important bioflavonoids I recommend: hersperetin and quercetin. These do well in strengthening your connective tissues. Varicose veins, hemorrhoids or easy bruising are all related to the strength of connective tissue. They also help lower

inflammation and reduce symptoms of allergies or congestion.

Essential Fats: EPA and DHA are the critical essential fats to control inflammation, keep the brain functioning well and help repair joints and cartilage. Look for 1000 mg total per day in addition to 2-3 servings of fish and seafood each

week. Iodine: I included it because I want you to avoid it. Your body needs it, but any amounts above 300 mcg per day can hurt your thyroid. We always get at least 150 mcg per day in our diets, even if we don’t eat well and those on thyroid medications get a lot of iodine in their daily dose.

HOLIDAY SUPPLEMENT GUIDE

Vitamin A: You want to get a good blend of carotenoids. Beta carotene is the carotenoid you hear about most. Your body makes beta carotene into active vitamin A. In order to get a good blend of carotenoids, look for whole foods and versions of vitamin A that contain them. I love palm fruit, as it has a nice spectrum of carotenoids and is very bioavailable. This means it’s easy for the body to convert and activate.

Vitamin D: This vitamin is super-important and available in many forms. I prefer the capsules, as it’s easier to track how much I’m getting. Very few people reach a good blood level of Vitamin D

with less than 5,000 units per day. Make sure you’re taking enough, and you’re taking it with food.

Calcium: The important types of calcium are those similar to the calcium found in plants. They dissolve easily in water and won’t cause calcification or gum up your arteries. My favorite form is dicalcium malate. This type of calcium is also free of lead, unlike calcium from oyster shells, bone broth, collagen, or algae.

Folate: Folate is critical so that your brain can make serotonin. You

need serotonin to be happy and stress resilient. The important point is to avoid all synthetic folic acid. Many of us have a gene defect that causes folic acid to be poison, raising the risk for colorectal cancer. Instead, look for methylfolate as your folate source, 400 mcg per day is ideal.

B12: We need B-12 to shrink our blood cells so that you can squeeze out of your blood vessels and deliver oxygen to your cells. The preferred form of B12 is methyl B12, which is well-absorbed orally. Get at least 400 mcg daily to

protect your nerves and give you steady energy.

Biotin: Biotin is critical for your hair, skin and nail health. You want to take 100 - 500 micrograms, and not more than 500 micrograms per day. Paradox - you take more than this, it actually blocks the body’s usage of it. Many people take mega doses, thinking it will help their hair, when too much can make it worse!

Molybdenum: You may not have heard of it, but your body still needs it. 100 mcg per day will meet your requirements

and help your liver run smoothly. Many who are low in molybdenum have problems regulating histamine and controlling their hormone levels.

Trimethylglycine: Also known as TMG, it is an amino acid that helps with methylation reactions. Better methylation means your brain can make dopamine better and your body can get rid of environmental toxicants more easily.

Vitamin K: It is important to get both K1 and K2. Look for 500 - 1000 mcg of K1 and at

least 40 mcg of K2. Vitamin K allows your body to direct calcium to the bones and away from the blood vessels. It also plays an important role in your blood’s ability to clot properly.

Selenium is difficult to absorb and is still being debated as to how well it enters the bloodstream in supplemental form. The most data is available regarding selenium glycinate complexes (selenium bound with a carrier protein, called glycine). This form is easily absorbed, non-toxic and effective. Look for 200 - 250 mcg daily.

Bioflavonoids: There are two important bioflavonoids I recommend: hersperetin and quercetin. These do well in strengthening your connective tissues. Varicose veins, hemorrhoids or easy bruising are all related to the strength of connective tissue. They also help lower

inflammation and reduce symptoms of allergies or congestion.

Essential Fats: EPA and DHA are the critical essential fats to control inflammation, keep the brain functioning well and help repair joints and cartilage. Look for 1000 mg total per day in addition to 2-3 servings of fish and seafood each

week. Iodine: I included it because I want you to avoid it. Your body needs it, but any amounts above 300 mcg per day can hurt your thyroid. We always get at least 150 mcg per day in our diets, even if we don’t eat well and those on thyroid medications get a lot of iodine in their daily dose.

HOLIDAY SUPPLEMENT GUIDE