Dietary Supplements

John D. Furber

Master of Science, Biological Sciences, University of California, Irvine.
Bachelor of Arts, Physics and Mathematics, University of California, Santa Cruz.

[John D. Furber Home page] *** [John D. Furber Nutrition page]

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(Updated 3 April 2013)
A good diet of healthy foods can be augmented by purchasing dietary supplements which provide additional vitamins, minerals, herbal extracts, and antioxidants.
I have been taking large doses of dietary supplements since 1982, and modifying the doses as I learn more, in my ongoing self-experimentation program.
Note: Optimal supplement dose probably varies with age, weight, gender, and genetic background, as well as the foods eaten. I am a male, 140 lb, born in the 1950's.
Table 1, below, lists the supplements I currently take every day, in addition to a well-designed vegetarian diet.
Table 2, below, lists additional supplements I take when fighting off infectious illness.

Table 1
Experimental Daily Doses of Supplemental Nutrients
and Antioxidants for Peak Physical & Mental Performance
Description Active Dose Notes
*** Vitamins ***    
Vitamin B1, Thiamin 150 mg  
Vitamin B2, Riboflavin 150 mg  
Vitamin B3, Niacin (nicotinic acid) 550 mg  
Niacinamide (nicotinamide) 150 mg  
Vitamin B5, Pantothenate 950 mg  
Vitamin B6, Pyridoxine 150 mg  
Vitamin B12, Cyanocobalamin 150 micrograms  
Vitamin C, ascorbate 3415 mg I
Ascorbyl Palmitate, Vit C 1000 mg FF
Vitamin D3 5000 IU FF
Vitamin E, d-alpha-Tocopherol 400 IU FF
Vitamin E, gamma-Tocopherol 200 mg FF
Vitamin E, delta-Tocopherol 67 mg FF
Vitamin E, beta-Tocopherol 5 mg FF
*** Minerals ***    
Calcium in CaCO3 1000 mg F
Chromium in Cr picolinate 100-200 micrograms X, F
Lithium in Li orotate 4.8 mg F
Magnesium in Mg Oxide 260 mg F
Selenium 100 micrograms X, F
Zinc in Zn gluconate 50-60 mg zinc X, F
*** Amino Acids and Peptides ***    
Acetyl-L-Carnitine Cl 1000 mg  
N-Acetyl-L-Cysteine (NAC) 1000 mg I
L-Lysine HCl 800 mg I
L-Methionine 120 mg  
L-Phenylalanine 500 mg E, P
*** Antioxidants & Misc. ***    
Astaxanthin 2 mg FF
BHT 500 mg E
Biotin 150 micrograms  
Breaker 45C 100 - 200 mg A, F
Choline 1200 mg  
Coenzyme Q10 130 mg A, FF
DMAE Bitartrate 200 mg  
Folic Acid 1.2 mg  
Alpha-Lipoic Acid (Racemic) 350 mg FF, I
Melatonin 3 mg B
Potassium orotate 500 mg F
Quinn 25 - 75 mg A, FF
Fish Oil 1 - 4 grams CW, F
*** Plant Products ***    
Astragalus propinquus root 0.4% extract
(A. membranaceus )
500 mg F
Blueberries (fresh or frozen) half cup  
Cinnamon, ground 100 mg T
Flax Oil or freshly ground Flax seed 2 tablespoons  
Ginkgo biloba extract 180 mg  
Saw Palmetto extract 640 mg A,M,FF
Strawberries (fresh or frozen) half cup  
Green Tea, freshly brewed 1 cup T
Black Tea, freshly brewed 1 cup T
White Tea, freshly brewed 1 cup T
I am considering a few other supplements for future inclusion in Table 1, such as SAMe and BenaGene.

Table 2
Experimental Daily Doses of Supplemental Nutrients
taken to Enhance Immunity
when Fighting off Infections such as Colds
(Daily Totals include Table 1)
Description Active Dose Notes
*** Vitamins ***    
Vitamin C, ascorbate 6000 mg S
*** Amino Acids and Peptides ***    
N-Acetyl-L-Cysteine (NAC) 3000 mg S
L-Lysine HCl 3000 mg S
*** Antioxidants & Misc. ***    
Pycnogenol 25 mg F
Alpha-Lipoic Acid (Racemic) 1000 mg S
Source Naturals Wellness Formula Herbal Defense see package  
*** Plant Products ***    
Shitake mushrooms, cooked with food several F
Elderberries, cooked with oatmeal 1 tsp F
Wolfberries (gogi), cooked with oatmeal 1 tsp F

Notes:

  • A - Age-related dose. Younger people take less.
  • B - Bedtime. Take when going to sleep.
  • M - For men. Not for women.
  • CW - Fish that live in cold water, such as salmon have the best omega-3 oils.
  • E - Should be taken on an empty stomach, once per day.
  • F - Absorption is best when consumed with food.
  • FF - Absorption is best when consumed with food containing fats or oils.
  • P - For best absorption, do not consume protein for 1 hour before or after taking this amino acid.
  • I - I increase this dose when fighting off infectious illness.
  • S - Smaller amounts spaced every hour or two.
  • T - Brewed in boiling water with tea.
  • X - Caution: Do not exceed this dose.
  • mg is milligram. 1 milligram = 0.001 gram.
    1 microgram = 0.000001 gram = 0.001 mg.
  • These quantities should not be taken by children, nor by pregnant or lactating women. When in doubt, reduce the dose and consult a knowledgeable professional.
  • Start gradually. When starting on supplements, start out with much smaller doses (about 1/10 of the amounts listed here) and gradually work up over a period of weeks to give your body time to adjust.
  • Where convenient, these daily doses are divided into several parts. Spreading the dosage throughout the day helps to maintain a consistently high level of supplements in the bloodstream.
  • It is worth remembering that individual people may differ somewhat in their needs and in their ability to assimilate various foods and supplements. It is important to pay attention to your own body as you experiment with your diet and lifestyle.

Powders, Pills, Capsules, and Liquids

In my quest to attain nutritional supplements at reasonable cost, I have been purchasing different items from different suppliers, who are listed below. Some items are in the form of bulk powders which can be combined and taken at the same time. Others are in the form of tablets, capsules, or liquids. Details of how I mix the powdered supplements are described in my report, below.

Additional Information:

I have compiled a detailed, 30-page report, "Nutrition, Diet, and Supplements for Peak Physical & Mental Performance." In it, Detailed descriptions are provided for each ingredient, with references to a bibliography of 40 books and journal articles. It also lists reasonably-priced sources of quality ingredients, suggests how to mix them, and the best times of day to take them. Additional information is provided on proteins, amino acids, fats, carbohydrates, and hormones. [ Click here to view the PDF. ==> furbernutrition.pdf ]

The Linus Pauling Institute Micronutrient Information Center is a very comprehensive and reliable source of information.

Mail order suppliers of vitamins, minerals, and supplements:

  • Beyond a Century www.beyond-a-century.com Their products include:
    • Astaxanthin 2% bulk powder
    • BHT in bulk crystals
    • N-Acetyl-L-Cysteine (NAC) in capsules and bulk powder
  • Jo Mar Laboratories www.jomarlabs.com supplies wholesale quantities of individual amino acids in bulk powder form, as well as in capsules. Their products include:
    • N-Acetyl-L-Cysteine (NAC)
    • Acetyl L-Carnitine Cl
    • L-Methionine
    • L-Phenylalanine
    • L-Lysine HCl
    • Chondroitin sulfate and glucosamine sulfate
  • Juvenon has their "Juvenon Energy Formula", which contains acetyl-L-carnitine and alpha-Lipoic acid. www.juvenon.com/
  • Life Extension Foundation LEF requires an annual membership fee to receive discounted prices. www.lef.org Products include bulk powders of supplements.
  • Lifelink www.lifelinknet.com/
  • Vitacost.com has many quality products at very low prices. If you place your first order through this link, you will receive a $10 discount from your order of $30 or more. Among their many products are:
    • Astaxanthin from Source Naturals
    • Astragalus extract from Planetary Herbals
    • Choline bitartrate from Nature's Way
    • Nattokinase from Source Naturals
    • Serrapeptase from Source Naturals
    • Wellness Formula from Source Naturals
  • Vitamin Research Products, Inc. www.vrp.com Products include Lithium orotate capsules.
  • Wholesale Nutrition www.nutri.com has:
    • BHT, a food antioxidant, in capsules
    • Alpha-Lipoic acid tablets
    • Coenzyme Q10 as softgel capsules or chewable wafers or bulk powder
  • Longevinex www.longevinex.com has red wine extract containing resveratrol, packed in sealed capsules under nitrogen.

A good local store (not mail order).

    Trader Joe's www.traderjoes.com has good quality supplements at good prices, including:
    • B "50" vitamin B-complex tablets
    • Vitamin C (ascorbic acid) in tablets and bulk powder;
    • Vitamin D caplets
    • Vitamin E caplets
    • Flax oil pints
    • Ginkgo biloba tablets
    • CoEnzyme Q10 capsules
    • Alpha-Lipoic Acid capsules
    • Calcium/Magnesium/Zinc tablets
    • Saw palmetto caplets
    • Pycnogenol tablets
    • Spirulina tablets

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Contact Information:

John D. Furber
PO Box 14200
Gainesville FL 32604-2200
johnfurber at gmail
[John D. Furber Home page] *** [John D. Furber Nutrition page]

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