I don’t take this list of supplements religiously anymore, but I took them regularly when I was recovering from the effects of gluten intolerance that had gone undetected for so long.
Originally published 2009
Most of these supplements can be found in the final section of Dr. Hyman’s excellent book, The UltraMind Solution. When looking at the amounts, keep in mind that they are for a 200-220 lb. man. Adjust for your size and weight. See the Resources for more information, and by all means use those resources to determine the amounts that are right for you.
Supplements
- Acetyl L_Carnitine: 500 mg
Helps burn fat by transporting it into the mitochondria (cellular furnaces). Accompanies the fat contained in animal meat. But if you have any excess poundage or impaired digestion, the supplement is desirable. - Alpha Lipoic Acid: 300 mg
A wide-spectrum antioxidant that is produced naturally in the body — but supplementation is recommended if you have a non-optimal diet and/or you live in an industrial society! - BioMatrix Support Adrenals
A nutritional blend to support adrenal glands that were depleted by years of gluten-containing foods. - Cal/Mag/Zinc
A blend of minerals necessary for bone health, immune system function, and the nervous system.- Calcium: 1000 mg
- Magnesium: 500 mg
- Zinc: 25 mg
- Glutamic Acid HCI: 100 mg
- Chromium Picolinate: 200 mcg:
Deficient in most U.S. soils, and missing in any foods that have been processed. Necessary for sugar metabilism. - Conjugated Linoleic Acid (CLA): 500 mg
Anto-carcinogenic that reduces body fat and increases muscle mass. - CoQ10: 200 mg
Enables cellular mitochondria, which produce the energy that makes you active. - Digestive Enzyme Blend
To break down nutrients as far as possible, so that (a) a higher percentage is absorbed and (b) so undigested molecules don’t pass through the leaky gut produced by years of gluten poisoning. - Fish oil: 1000 mg
To ensure the Omega-3 fatty acids that keep you positive and happy. - Folic Acid: 800 mcg
Necessary to absorb B-vitamins. Should also be produced in the gut — if the environment is optimal. (See Vitamin B6.) - Glutamine:
The most abundant amino acid in the body. Use in the formation of muscle tissue, and the intestinal tract. Important to repair the ravaging of the intestinal wall that accompanies gluten ingestion, when you’re intolerant. - MSM
Builds healthy bones and cell tissue. MSM crystals are the best supplement to use — mixes well with water, and doesn’t cause digestive distress. 1:1 with Vitamin C is the ideal ration, but it has a somewhat bitter taste, so I to go with a ratio of 1/2 tsp MSM to 1 level tsp of Vitamin C powder. - Multivitamin
To make sure I’m getting at least minor amounts of anything I’ve missed. - N-Acetyl Cysteine (NAC): 600 mg
Removes toxic minerals from the body! I really have to thank Dr. Hyman for this one. Need to overcome years of dental mercury and any other substances that have accumulated or are present in the diet. - Selenium: 200 mcg
Deficient in most U.S. soils, and necessary to make glutathione peroxiodase, which restores Vitamin C in the eye, after it is broken down by sunlight, fluorescent lights, tube TVs, and CRTs. - Vitamin B6: 200 mg
Necessary for energy metabolism. (By rights, it shouldn’t be needed. The flora in a healthy intestinal environment is capable of producing all the B-vitamins you need. But if your diet includes anything but fiber-rich foods, it’s a good idea. - Vitamin B12: 2000 mcg
The “energy vitamin,”necessary for energy metabolism and immune system support. Critical for circulation, adrenal hormone production, and melatonin production (so you get a good night’s sleep, awake refreshed, and are alert through the day. Found in meats. With this vitamin, you can use nuts and seeds for your protein source. (You don’t need much. Just sprinkle a handful over your vegetable-based meal.) I still eat too much meat, but most of it is chicken or fish, so I take this to be on the safe side. - Vitamin C: 1000 mg
This “vitamin” is a macro-nutrient. It’s not just a catalyst that enables chemical reactions, like other vitamins. It’s actually used (and consumed) in those reactions. So your actual daily requirement is much higher than the RDA would suggest. (When sick, take 1000 mg every hour until you reach your bowel tolerance limit — the point where you have something like diahrea, except that it doesn’t feel bad.) - Vitamin D3: 3-10k IU
This is the bio-available form of Vitamin D. It unlocks the cellular RNA that hold the templates for fighting cancer and influenza. Vitamin D is also produced by sunlight, from cholesterol near the surface of the skin. So I vary the amount based on the amount of sunlight I’m getting, and how much skin is getting it. - Wide-spectrum Probiotic
To keep building the intestinal flora ravaged by gluten intolerance and years of high-sugar, high-fructose foods.
Resources
Articles
Books
- Optimal Sports Nutrition: Your Competitive Edge, by Dr. Michael Colgan
Dr. Colgan has written the bible for anyone who plays sports (a list that should include you). It tells you whicch supplements improve performance, which don’t, and why. - The UltraMind Solution , by Dr. Mark Hyman (review)
Dr. Hyman has put together the most comprehensive program I’ve seen to date. The book is nowhere near as his PBS special, however. If you watch that special and use this list, you’ll have most of what he has to say. But it’s still worth reading the book for specific conditions pertaining to mental health and acuity.
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