Most people don’t follow these *principles, but they will make a significant difference in your health plan:
CHOOSE THE FORM THAT’S BEST FOR YOU
The easiest medium through which nutrients are absorbed is liposomal (liquid) and the hardest is tablet. This is the order from easiest to hardest to absorb:
Liposomal > lozenge > powder > chewable > capsule > tablet
If you’re sensitive to supplementation, start with a single drop of a liposomal form. If tolerate them well, start with a ¼ teaspoon. Nutrients in this form get delivered right into the cells.
The action of lozenges can usually be experienced within minutes. If you’re starting to feel better or nothing yet, let it continue dissolving. If you’re feeling worse, take it out of your mouth
The dosage of powders and chewables can also easily be adjusted. Capsules can generally be opened up and sprinkled into food/water – there are only a few exceptions, such as betaine HCI, which is highly acidic and can burn. Check with your provider to make sure you can safely open up the capsule.
Tablets aren’t particularly useful unless they’re designed as a sustained-release form of a supplement, such as niacin.
START WITH 1 SUPPLEMENT AT A TIME
It’s not a good idea to start taking multiple new supplements at the same time, because if something goes wrong, it makes it very difficult to figure out which one is causing the problem.
Start with one. Take it for a few days and see how it’s working for you. If you see a benefit or no change (it may need more time to start working), add the next supplement.
FOLLOW THE PULSE METHOD
The moment you feel great is the moment that you should stop or reduce a supplemental nutrient. First lower your dose, then keep lowering it until you’re down to little or no dose. If you feel bad again over time, gradually increase the dose. If you begin getting different symptoms altogether, you’re probably taking too much.
There are supplements that are exceptions to this rule and need to be taken continuously for various reasons; however, in general, if you are deficient in something and fill up the deficiency with a supplement, you won’t need that supplement anymore. The supplements below should only be taken following the pulse method:
· Multivitamin/multimineral: Avoid iron, unless you know you’re iron-deficient. Only ½-1/4 of the recommended daily dose and take it when you feel tired, have brain fog or need extra support. Don’t take it when you feel good.
· Electrolytes: Signs of deficiency include muscle contraction, irregular heartbeat, mental and physical fatigue, brain fog, frequent urination, urination within minutes of drinking water, feeling dizzy upon standing and not sweating well. This supplement should contain: potassium, magnesium, chloride, sodium and taurine – without sugar, coloring or anything artificial. Don’t take electrolytes if you’re not exercising or using a sauna, or if you don’t have the symptoms listed. If you get constipated from electrolytes, either drink more water or skip a day.
Adaptogens: Herbal compounds that support your ability to handle stress and best taken daily: ashwaganda, rhodiola, Siberian ginseng, passionflower, wild oats, vitamins B5 and C.
*Taken in part from Dr. Ben Lynch, "Dirty Genes"