Top 10 Supplement Mistakes

By May 20, 2015 January 15th, 2018 supplements, Weight Loss

Top 10 Supplement Mistakes

 TESTIMONY OF THE DAY

Phone Client Testimony: “Maria, just HAD to tell you that I am the only one I know with allergies who isn’t a sneezy, snotty, congested mess! You gave me a great supplement plan to help with my allergies and I am barely affected this season. It was the best money I have spent in years. Between the supplements and the keto diet I’m following, I feel terrific.

THANK YOU THANK YOU THANK YOU!!” – Lucy

Click HERE to start your journey to health!

IMG_5721.CR2

TOP 10 SUPPLEMENT MISTAKES

You may be wondering why we need to supplement if our ancestors never did. Don’t get me wrong, food first when it comes to supplying our cells with essential nutrients, but there are a few things going on with our food supply:

1. Fields are exhausted by overuse and do not contain the nutrients they once did.

2. Most of the minerals such as magnesium was found in water but now most people drink treated, softened or bottled water which is devoid of these essential nutrients. Magnesium salts in water make deposits in your water pipes and makes it difficult to get a decent lather with soap.  This problem was solved with the development of water softeners, but the process gets rid of the magnesium.  Our ancestors drank untreated well water or water from a stream which had a lot of magnesium. Since our water is now depleted and you don’t find adequate amounts of certain vitamins and minerals in foods.

3. Pesticides overpower and ruin the act of favorable microbes in the soil that aid plants to such up essential nutrients.

4. GMO, genetically modified foods are in our food supply and are affecting our guts and health in detrimental ways.

5. Producers “perfect” and process our “food” so it lasts longer on the shelf. It is often striped nutrients.

I believe these are some of the many reasons I deal with so many clients dealing with metabolic syndrome, food-allergies and auto-immune disorders. Our cells don’t know what they are being filled with and they keep screaming for you to fill your mouth even though you have had enough calories… your cells tell your brain to keep eating until it gets the nutrients it NEEDS. Cravings and lack of will-power is not your fault! You just need to tools to fill your body properly!

1. Taking vitamin D on an empty stomach or right before bed.

Most people underestimate the importance of vitamin D. When we first brought my children home from Ethiopia we immediately went to the doctor to get checked for parasites and other unpleasant diseases. We found out their vitamin D was in the low 30’s! Which is crazy since they lived on the equator and the toddlers played outside the majority of the time. With their natural dark skin, diet filled with grains and little fat, they too needed a liquid supplement.

One issue with getting your vitamin D levels checked is that your doctor may tell you to supplement with 2,000iu (which is too low to boost it much anyway) but do they tell you that it is a FAT soluble vitamin? Yep, it must be taken with food that contains fat, which on a keto diet shouldn’t be an issue!

Also do not take vitamin D later in the day. It stimulates serotonin (a feel-good neurotransmitter) which can lower melatonin (hormone that helps you sleep). Serotonin and melatonin work together but compete. We want serotonin high in the morning and melatonin high in the evening to ensure proper sleep.

Click HERE to find a liquid D for children.

Click HERE to find a vitamin D for adults.

2. Taking Calcium for bone health and NOT taking Vitamin K

I work with many clients who have gone through gastric bypass surgery and the one supplement they are always told to take is calcium. I am really disheartened by this. I also find it sad how people diagnosed with osteopenia are told to take calcium.

When you think of bone health, your mind probably automatically thinks calcium, but there are many pieces to the puzzle of bone health. A large piece of the puzzle is that FATS make the mesh that calcium binds to! Skim milk has got to go!

The poorly absorbed calcium supplements stay in the blood and can cause calcification of the arteries. Vitamin K2 is essential for getting calcium from the blood INTO the bones. Want to guess where vitamin K2 is found??? Organ meat! Yep, organ meat. This is why I hide ground organic liver into our chili and meatloaf/meatballs, but we also (even my children) take a vitamin K2 supplement.

I used to have plaque on the back of my bottom teeth, but with Vitamin K2 it is 100% gone!Click HERE to fine a quality Vitamin K2.

3. Taking the wrong type of magnesium.

Do you know what type of magnesium is best for memory and Alzheimer’s? HINT: It isn’t magnesium glycinate:)

It is Magnesium L-Threonate: It is a very absorbable form of magnesium that helps relaxes vessels (don’t buy magnesium oxide!). Magnesium L-threonate is especially good for brain function and cognition. Click HERE to find. 

Most people know they need extra magnesium but are you purchasing it from Target? That is going to be magnesium OXIDE which is poorly absorbed and will most likely give you diarrhea, this is what is in Milk of Magnesia.

Instead purchase Magnesium Glycinate which is very absorbable. I have only been able to find it online but some health food stores may carry it. Click HERE to find. 

4. Not supplementing with Zinc

Do you have white spots on your nails? Are you still having sugar cravings?  Do you sweat a lot? Do you have a thyroid disorder?

Mineral deficiencies are the stem of a lot of issues; cravings, headaches, depression… Zinc is depleted easily by the use of birth control and other prescription drugs. A zinc deficiency is a huge issue with PMS and salty cravings, or craving a bite of sweetness after each meal. You also lose a lot of zinc as you sweat and the thyroid is a zinc hog!

The average American consumes less than 10 mg of zinc per day, far less than what is required for normal sugar metabolism or the other functions of zinc in the body. Zinc is also essential for keeping a healthy immune system, building proteins, triggering enzymes, and creating DNA. Zinc also helps the cells in your body communicate by functioning as a neurotransmitter. A deficiency in zinc can lead to low thyroid, stunted growth, diarrhea, acne, impotence, hair loss, eye and skin lesions, impaired appetite, and depressed immunity. A zinc deficiency is a huge issue with salty cravings or craving a bite of sweetness after each meal.  I suggest 30-50mg at breakfast…please note that as you increase zinc, it can cause nausea so slowly increase. Start with 15mg a day for a week, and then double it the next week, increase again until you are at 50mg/day.  Click HERE to find a quality liquid zinc. 

5. Taking a Probiotic that does not have Bifido Bacteria

Do you have a picky eater in your home that only likes bland foods like butter noodles? They are most likely low in healthy gut bacteria. You have trillions of bacteria in your digestive tract. They are a major part of your immune system. A healthy lower intestine should have about 85% of “good bacteria” to prevent the colonization of disease causing organisms like salmonella or E. coli.When I ask someone if they take probiotics, I almost always get the response, “I eat yogurt.” Yogurt only contains acidophilus, but that is only one of hundreds of friendly bacteria we need. Our bodies should have somewhere between 400 and 500 types of bacteria. And the type of yogurt is usually Yoplait Low Fat which has more sugar than a Kit Kat bar… that kind is not going to help here:)

Probiotics stop the growth of harmful bacteria which cause digestive problems (are you going #2??? You should every day!); they also improve digestion and absorption of vitamins; and enhance the immune system.The first 2 years of life are crucial for our long-term immune responses. Bacterial colonization patterns set up in the first years and continue to grow throughout our lifetime. The medications and foods that we give our kids totally affect this delicate balance. Probiotic supplementation promotes health in infants. They prevent eczema, diarrhea, diaper rash, and cradle-cap. They also decrease anemia and asthma. Probiotics lower the chances of food allergies and eliminate thrush.

Click HERE to see the supplements for babies and children.

In older children, probiotics have been found to reduce the severity and frequency of respiratory infections and prevent irritable bowel syndrome, diarrhea, and constipation. Kids with allergies, ADHD, Autism (entire Autism spectrum), Celiac Disease, Constipation, Diarrhea, Diabetes, Halitosis (bad breath), Eczema, Leaky Gut Syndrome can all benefit from healthy doses of probiotics. Acne would also be an indication of low good bacteria. Having a bought of diarrhea, taking an antibiotic, eating a diet high in refined carbohydrates and low in fiber as well as stress can all deplete a healthy intestinal flora. If a child has been on an antibiotic, it is extremely important to replenish the beneficial bacteria lost by taking a quality probiotics supplement.

When shopping for probiotics look for lactobacilli and bifidobacteria. Lactobacilli is found in the small intestine and bifidobacteria is found in the colon.

Everyone in my family takes this everyday (even my kids) bifido is found naturally in breast milk. It improves digestion of proteins, carbohydrates and fats. Promotes regular bowel movements. I have a chapter in my book about it): (KEEP IN FRIDGE!). Click HERE for adult probiotic.

Fermented foods contain healthful bacteria: Kimchi, fermented sour cream, sauerkraut, fermented pickles. But generally pasteurization has eliminated the flora found in modern food. As a result, companies are fortifying foods with probiotics in an effort to re-introduce this bacteria. To read more on probiotics and serotonin connection check out my book: Secrets to Controlling Your Weight Cravings and Mood.

I also have a 2 hour class called “Healthy Families”.  Just Click HERE to watch.

 6. Taking Glucosamine for Joint Pain

Do you know what “glucose” is? It is sugar! Glucosamine will increase blood sugar and cause more issues and inflammation that people realize!

Instead I recommend other things and one of which is OsteoVantiv. Take 1 cap of OsteoVantiv with each meal. It has been proven to be twice as effective as glucosamine and chondritin without blood sugar spike! Click HERE to find.

7. Taking Fish Oil

Omega-3’s are Poly Unsaturated Fatty Acids (PUFA’s) and become oxidized easily. Oxidation causes inflammation in the body which is the source of many health issues. Through a lot of research I have come to the conclusion (and this is new and going to be a big shift in the health community) that the PUFAs EPA and even more so DHA are oxidized at room temperature and in the body. So in supplement form, there is a lot of oxidation prior do ingestion (and after) which causes inflammation.

The best way to think about this is that PUFA’s are very unstable and are easily oxidized by heat, sunlight, in the body, etc.  So this means that when you consume them you want to get the freshest possible source, cook it as little as needed (raw is best) and only get what your body needs.  If you eat excessive amounts, the extra will be in your body longer exposing it to more oxidative damage which causes more inflammation. This is why I no longer recommend fish oil supplements.  There is too much oxidation occurring prior to ingestion and the high doses result in more oxidation in the body. Read more HERE. 

8. Low Hydrochloric Acid 

Have you been taking acid blockers like Prilosec or do you have a thyroid disorder? You are most likely deficient in hydrochloric acid and not absorbing the nutrients your cells need.

A healthy thyroid produces stomach acid. If you are deficient in hydrochloric acid you can’t absorb the nutrients for bone health and thyroid function. A helpful supplement would be HCL with pepsin 500-700mg caps before meals. You could be taking a “magic pill” and if you don’t have enough hydrochloric acid, you wouldn’t benefit from the “magic”. So focusing on your digestion is step one. Metagest is a great product:  1 capsule of Metagest at breakfast, lunch and dinner: features betaine HCl and the proteolytic enzyme, pepsin, along with gentian root, an herbal bitter traditionally used to support digestion. Click HERE to find.

9. Taking Synthetic Vitamins

For example let’s look at Vitamin B1 (thiamine) which I often put my clients with Hoshimotos on. Its main responsibility is to change carbohydrates into energy and it also helps with the digestion of proteins and fats. Thiamine is necessary for proper release of hydrochloric acid in our stomachs, which is required for proper protein digestion. Most people with Hashimoto’s have low stomach acid or do not release any stomach acid.

It really is important to get it from a natural source! Let’s look at the difference:

Natural THIAMINE  is created by plants and bound to phosphate. Absorption releases the thiamine using specified enzymes that target phosphate.

Synthetic THIAMINE is made from ammonia, acetone, coal tar and hydrochloric acid. It is far less absorbable because it is not bound to phosphate. It is not like a plant-based vitamin; instead it is crystalline in structure; which most synthetic vitamins are. Crystals in our blood stream sounds as bad as it really is. They cause damage and buildup where it can cause damage as well as pain such as the joints.

10. Taking Iron without knowing your Ferritin Number

Do you crave chewing on ice, have a bit of anxiety, yet low in energy? You could be low in iron. Gluten has many bad side effects, one of which is how well you absorb iron. Iron helps to carry oxygen to the mitochondria of your cells, which is where fat burning occurs.

If you get a hemoglobin test done and it comes back “normal” you could still be having absorption issues, which is why I require a ferritin test for my clients instead. This test shows me if the iron in your body is getting INTO the cells. If for some reason your hemoglobin is “normal” and your ferritin is “low” I would recommend a 100% elimination diet of gluten. If you are working out a lot, eating low carb and still aren’t losing weight, I would get your ferritin checked. Losing weight is all about fat “oxidation”… when you inhale you carry oxygen through the hemoglobin to the mitochondria of your cells, where fat is burned. BUT if you don’t have any iron in your cells, you aren’t getting the oxygen to the mitochondria. Even though iron numbers may come back fine, this means that you are consuming enough iron in foods, but it isn’t getting into the cells… which means there is a food sensitivity inhibiting you from absorbing it.

A few things that deplete you of iron:
1. Heavy menstrual cycles
2. Loss of blood (injury/surgery/pregnancy)
3. Food allergy (damaged intestines/leaky gut)
4. Heavy exercise (running)
5. Not eating red meat/sources of iron

Now, there are 2 different types of iron:
1. Heme iron: form of iron that comes bound to heme proteins and is easily in your digestive tract.  (found in Red Meat)
2. Nonheme iron: form of iron not bound to heme proteins, less easily absorbed. (found in spinach and other plant sources)

If you would like more help with increasing iron please contact me for a consult. Adding iron in without knowing your levels is a bad thing and will cause harm.

LEARN MORE

If you would like to learn more on how to heal from acid reflux, migraines, joint pain, fibromyalgia, weight loss or other questions on supplements, check out my supplement class or my supplement plans. Click HERE to view. 

Maria Emmerich

About Maria Emmerich

Maria is a wellness expert who has helped clients follow a Ketogenic lifestyle to heal and lose weight for over 15 years. She has helped thousands of clients get healthy, get off medications and heal their bodies; losing weight is just a bonus. She is the international best selling author of "Keto.". Click here for Keto. http://amzn.to/2EfrECi Click here for our new Keto Courses: http://keto-adapted.com/school/

150 Comments

  • Sherra says:

    Maria – Thanks for this informative post!!!! Good to learn this info!!! Sincerely, Sherra

  • Laura says:

    What about taking calcium citrate? You didn’t mention that one

    • Maria Emmerich says:

      It is still more important to get K2. Most Americans get enough calcium, just not enough K2 to get the calcium where it needs to be.

  • Janet t says:

    thank you for the reminders maria, I bought your personalized supplement plan that made a significant different in my life and I am still amazed by that. I stopped taking supplements and still ate keto to do a test for 2 months and I noticed a huge difference in energy, clear thinking, bathroom and sleep. all significantly decreased when I stopped taking the vitamins during this test and when I started again within a week i noticed a difference in the opposite direction. incredible isn’t it. I will always take vitamins, it was a good reminder of what it feels like, not to feel good. the cost of the vitamins is a way to take care of myself and it really isn’t that much more if I am living truly keto, because of all the money that I am saving on the junk food and overeating I did in the past. so pretty much it is coming out even. on a different topic… the vet recommends glucosamine for my dog, would you have any suggestions for that???

    • Maria Emmerich says:

      That is awesome Janet! I would give your dog bone broth or gelatin instead. 🙂

    • Julie L says:

      Take your dog off grain-filled dog food. Our dog had trouble walking up and down stairs, and sitting etc., but when we removed grain from her diet, she became her old, young self again! Amazing.

  • Sami Veloso says:

    Great information Maria.

  • Jeanie says:

    Maria, could you please clarify your info you give us about Magnesium. I have copied and pasted your info here. It sounds as if you are contradicting yourself. Thank you
    “Do you know what type of magnesium is best for memory and Alzheimer’s? HINT: It isn’t magnesium glycinate:)
    Instead purchase Magnesium Glycinate which is very absorbable. I have only been able to find it online but some health food stores may carry it.

    • Maria Emmerich says:

      Magnesium Glycinate is what I recommend for general magnesium supplementation. Magnesium L-threonate is a form that is particularly helpful for brain health. 🙂

      • Christy says:

        Can if one has a low magnesium, and was taking magnesium glycinate for restless legs, etc, can you replace it with magnesium L-threonate for the same health reasons, but wanting brain health too?-Christy

  • janet says:

    Maria,
    How do you feel about dr. Mercola’s zinc supplement. Zinc Gluconate, Zinc Amino acid, Chelate and Zinc citrate. 30 mg.

  • LeeAnn says:

    Maria, I had paid for your webinar class you had regarding the supplements this past weekend, and it was so fantastic! I’m a 14-year post gastric bypass patient, so I have special needs. I wasn’t taking HCL; I thought that there would be enough and I didn’t want to swallow acid. Was I wrong! Since your advice on the webinar I started taking it, I’m RARELY hungry (it seemed that I was still hungry even when eating LCHF), I truly believe everything is moving and the other supplements I’m taking are being absorbed better. I also started taking the bifidobacteria probiotcs, and what a difference! Everything going in and being absorbed is coming out correctly, so to speak! The bonus is that the acne I thought was due to a dairy sensitivity is slowly clearing; hence, based on your discussion, I was reabsorbing toxic materials in my body and my gut health was completely off. Who Knew? Well, you did, and I just wanted to thank you for putting the webinar together and this post, which condenses everything you spoke about. I greatly appreciate everything you do….

  • Dana says:

    Thank you for this information. I bought your supplement plans a month ago and I always feel like I’m missing a step here or there. I really appreciate all the free information that you provide for us 🙂

  • Pam says:

    Are you saying freshly ground flaxseeds should be avoided? I thought I read in one of your posts that they are estrogenic and I have had breast cancer. Also, I’m interested in your view on MCT oil with regard to this article. http://healthimpactnews.com/2014/mct-oil-vs-coconut-oil-the-truth-exposed/

    Thank you!

    • Maria Emmerich says:

      Yes, I avoid flax. Way too estrogenic. MCT oil is great for things you need a liquid oil (dressings, etc) at room temp. I use coconut oil for most other things.

  • Carrie says:

    I have read from other sources that Magnesium is recommended for help with sleep and also weight loss, but I don’t know “which” magnesiums. Are the ones that you mentioned (Magnesium L-Theonate or Glycinate) good for those – or is another Magnesium a better option?

    • Maria Emmerich says:

      For sleep and wight loss use the Magnesium Glycinate. 🙂

      • Carrie says:

        Would it be ‘too much” magnesium to take both – one for the sleep/weight loss and the other for brain function? Or, are they entirely different things and it wouldn’t matter?

        • Carrie says:

          I did not see an answer to the above question – is taking BOTH types of magnesium but for different things, too much magnesium? In other words, if you had sleep and weight loss issues and took the Glycinate and also felt like the brain boost from the L-Theonate was needed, would that be overkill ?

  • Laurie says:

    Wow! Great information! I’ve learned a lot from the supplements. May I ask you what about the B12? Should I take it or not? Will B1 will be enough?

    Thanks.

  • Very informative. Thanks, Maria.would you reccomend eating vitamin c and iRon in a fasted state? I hear they’re eater soluble.

  • Jennifer says:

    Hi Maria! Y’all did such a great job on the supplement class.

    Can you please specify how much K2 & Vitamin D3 we should be taking?! Also, they should be taken together correct?

    • Maria Emmerich says:

      Yes, always take K2 when taking D3. K2 can be taken by itself if you want. I would do 100-200 mcg of MK7 K2. D3 depends on your levels, time of year, etc. I take 5,000 IU in the winter. 🙂

  • McCourt says:

    This is a great post, Maria. I’m curious…..what do you consider low ferritin levels? Is there a range? I’ve had two recent ferritin tests (I have heavy periods and afternoon fatigue): one was 16 and the most recent was 28. My doc never mentioned this as being low but from what I’ve found from Dr. Google was that this is considered low. Thank you, Maria.

  • Jean Lynd says:

    I had no idea the Glucosamine was sugar! Crap. Thanks for the info.

  • Shari says:

    What about ionic magnesium citrate? I take that Natural Vitality Natural Calm Raspberry Lemon powder in hot water every night. It seems to help me go to the bathroom…after having a baby I had some problems with that, so if the stuff I take is no good, would the magnesium you recommend help me in a similar way??

  • Petra says:

    First of all Maria this post is amazing!!! Wow how many great information! Thank You for that! I have one question – what are your thoughts about Magnesium chloride ?

  • Kristin says:

    Maria, is magnesium citrate an ok option?

    • Maria Emmerich says:

      It can help with going to the bathroom for some (more so than glycinate). 🙂

  • Debbie says:

    Hi, Maria. I have essential thrombocythemia and Vitamin K is said to make the issue worse. Any recommendations? I lost 65 pounds on Atkins 22 years ago and have kept it off. Have not had any health problems all those years until this recent diagnosis. I am now on hydrea because of my high platelet count (1.2 million). I’ve been told there is not much I can do from a homeopathic point of view. Any thoughts?
    Thanks!

    • Maria Emmerich says:

      That is vitmain K1. K1 is crucial for proper blood clotting. K2 is what I describe above. 🙂

  • Hélène says:

    I have had the same thing happen with my lower front teeth and the plaque! Not too long after I started taking high vitamin butter oil (VitK) with my fermented codliver oil (Vit A & D & EPAs), the plaque was coming off in CHUNKS. Freaked me out. It did it twice. I can only imagine how it is stripping my arteries of plaque also. YAAAAAAAAAY

  • Kathy says:

    Hi Maria, Can you tell me which magnesium to take to help lower blood pressure? or give me a link to one of your classes that covers this? Many thanks to you!!!

  • Dede says:

    Hi Maria- when I purchased the supplement plan from you back in 2013, you suggested Magnesium Citrate as the magnesium source. Is this not correct anymore?

  • Melissa says:

    I would like to ask a few questions along the lines of comments above. Someone else mentioned low ferritin (my iron is fine, but ferritin a 3). Did I misunderstand when I read above that removing gluten will fix this (in addition to a well formulated keto, of course)? Also, you mention the instability of fish oils…..Do you feel the same way about “Blue Ice Fermented Cod Liver Oil”? One last question…..my kids and I absolutely cannot stand the taste of offal. I can detect even the smallest amount and it triggers a gag reflex. Instead we use broth with grassfed collagen and grassfed dessicated liver pills. Would you discourage this?
    Thanks!!!!
    P.S. I love this site and refer people to it all the time!!!!

    • Maria Emmerich says:

      First, I look for ferritin levels to be over 50. Yes, gluten free (and grain and sugar free) will help, but it is complex and depends on several factors so I suggest a health assessment to get you on the right supplements to get it corrected. 3 is very low and will hold back weight loss, etc.

      Here is much more on the omega-3 issue. The problem is our bodies don’t need much omega-3 (when keto and keeping omega-6’s low). So even if they are the best source of omega-3, taking a high dose it will hang around in the body for days and become oxidized. Very high levels of omega-3 are needed with omega-6 intake is high (like the standard american diet). But eating a well formulate keto diet, it isn’t needed.
      http://mariamindbodyhealth.com/omega-3-supplement-oxidation/

      Those collagen and liver pills are an ok option. 🙂

  • Claudia says:

    Is it important to take the Vitamin K2 with the calcium? I take magnesium and calcium together at night (glycinate and calcium citrate). But I usually take my v K2 in the morning with my vitamin D and other supplements (ubiquinol, acetyl-l-carnitine, vitamin E, and my methyl folate).

    • Maria Emmerich says:

      Actually, magnesium and calcium are frenemies. They shouldn’t be taken together. I talk about this in my book Keto-Adapted in the supplements section.
      http://mariamindbodyhealth.com/my-books/

      • Claudia says:

        I have that book. Will take a look. Thanks Maria. What about vitamin K2, ok to take with my other supplements in the morning, and add calcium then? TIA!

        • Maria Emmerich says:

          Well, in most cases people get enough calcium and a supplement is not needed. They just need K2 to get the calcium where it needs to go. But in rare cases, yes take with K2. 🙂

  • Jill says:

    Maria what do you think of drinking Kefir to encourage healthy bowel bacteria?

  • Cynthia says:

    I really love these 10 top articles. Your supplement plans are awesome. I am combining a few and really loving them! Definitely on to the supplents class!

  • Jan says:

    I had a gastric sleeve 6 years ago and have maintained the 30kg weight loss and have no problems. Started cooking from your great recipe books and taking the supplements recommended in your supplements PDF to lose the last 10kg and improve wellness. So far I’m sleeping much better, more alert and active. I am 60.
    I’m wondering if I need to make any adjustments due to the sleeve and where I can look for further information. Love your work

    • Maria Emmerich says:

      I think generally they are the same depending on your symptoms. There may need to be differences in bifido bacteria depending on your situation.

  • Barbara Schlatter says:

    Maria. I was ready to buy the Nutrigold Vit. K 2MK-7 but the product has changed from soft gels to CAPS! ( Reviews on Amazon. )

    Is there another brand that you trust I am so disappointed !

  • Jamie H. says:

    I have definitely benefitted from so many of your supplement recommendations so thank you so much for all the time and effort you put into researching all of these subjects. I was wondering if anyone has heard of or had any information on what seems to be the latest supplement fad “EHT”. I have a colleague who sells Nerium products which is how I heard about it. While I absolutely never would purchase anything without doing all the research first and have definitely learned to not believe when someone wants to tell me something is good for me, I was just curious if anyone here happened to have any helpful information. Thanks!

    • Maria Emmerich says:

      I am not a fan. Most of these types of products are just combinations of vitamins and minerals you can get separately at a much lower cost.

  • Tammy says:

    Maria,
    Love your blog and books! I’m trying to determine my protein grams,- getting kicked out (.2-.3) when I eat around 75, which is my LBM x.8, which I’ve read is minimal. How can I ensure I keep my exciting muscle but stay in ketosis. How low can into. My LBM is 95- and I lift 2-3 times a week with little HIIT and running thrown in. Thank you!

    • Maria Emmerich says:

      I would keep yours around 50-75 grams a day. I recommend 0.7 times lean mass or 0.5 for those with metabolic issues. Keto is great for preserving muscle mass so you should be good at those levels. 🙂

  • Hélène says:

    How to convert pills–capsules or tablets, of like 250mg of an herb to a tincture/liquid extract? There’s got be a formula, but I can’t find it! I prefer tinctures. Thanks

  • Wendy says:

    What calcium supplement do you recommend I take with K2. I am currently on the Accelerated program, no dairy.

    • Maria Emmerich says:

      In general I don’t recommend calcium supplements unless they show some issues through bloodwork, etc. Most people get enough calcium, they just don’t get enough K2 to get it where it needs to go. 🙂

  • vera says:

    Hi Maria,

    I tred to purchase of these supplements in your Amazon store, but will not ship to Canada. Is there another way to purchase from you?

    Thanks!
    Vera

    • Maria Emmerich says:

      That is Amazon. They are weird about shipping to Canada. I know others have found other supplement/health stores that carry them. 🙂

  • Kt says:

    I just got bloodwork done, and everything looked great except my ALKALINE PHOSPHATASE level. What is that and what should I take to bring that level up?

  • Angela says:

    i take the Nutrience from Calton Nutrition. It has Magnesium Carbonate. Do you know anything about this type? I would like to get the Magnesium Threonate but would it be too much magnesium if I’m also taking the nutrience? The Nutrience has 400 mg of the Magnesium Carbonate. I just don’t want to get diarrhea!!!!

  • Angela says:

    One more question, I take high vitamin fermented cod liver oil (green pastures) with the high vitamin butter oil. I know you say no fish oil but would this also apply to the cod liver oil?

  • Carrie says:

    What do you think of the NOW brand of Vit K-2 (MK7)/ I noticed that it is about half the price of the one you had a link to. Are they equal in quality or is there a reason for your recommendation of the one? Certainly willing to spend the extra if it truly better, but would rather not if they are the same thing 🙂

  • Michelle says:

    Hello Maria. What do you think of Magnesium Chloride Hexahydrate in the EASE spray formulation? Can this be a transdermal substitute for Magnesium Glycinate? Thank you so much for sharing all of this wonderful information!

  • bev says:

    How do you give your kids k2. My kids can not swallow pills .

  • Lynn says:

    What would cause HIGH iron levels?? – 2 years after eliminating gluten my iron levels went from 270 to 436!!! I was taking Vitamin C and have stopped due to the fact that it helps your body store more iron (although I still want to take it for it’s heart benefits).

  • Lynn says:

    Note: one alternative Dr. says it usually happens in your 60’s – and it did occur then. I read that iron levels for women should be 200, men 300.

  • Debby Lawrence says:

    Maria,
    Do you recommend any particular kind of zinc? ( I noticed the liquid zinc you suggested is zinc sulfate monohydrate)
    After looking at all the options I realize how many different kind of zinc there is.
    Also is zinc in a capsule form ok?
    What is your thoughts on ionic zinc?

    • Maria Emmerich says:

      Those are all good options. I like the one I recommend (liquid form) as you can start out with a smaller dose and work up (too much at once can make you nauseous). 🙂

  • Carrie says:

    Some time ago I wrote down on a note card some of the supplements that you recommend. I ordered several, but now I’m second guessing what I bought. I have Magnesium (Albion Chelated), Vit B Complex and Vit B-12. I tried to find Vit K MK-7 but couldn’t find the MK-7 part, just Vit K. Thoughts I what I purchased? Did I mess it all up and get the wrong things?

  • Hélène says:

    I take my A & D with just a little high-vitamin buttet oil and a tablespoon of coconut oil–not even a meal. Ive always wondered about minerals but have always taken them with meals like C & the Bs.
    Herbs, amino acids and probiotics I take without anything and wait 30 min before eating. Or take them at nite without eating a couple hrs beforehand.

  • Pam says:

    Maria could you please direct me to any studies that show Magnesium L-Threonate helps with memory and alzheimers? Thank you.

  • Jen says:

    What do I do if magnesium keeps me awake? When I first started on you supplement plan it worked like a charm but recently I’m noticing it having the opposite effect. Thank you.

  • theresa says:

    Do you feel vitamin C supplements are necessary?

  • Kelly says:

    Hi, I just wanted to know what do you think about this breath product called amazing breath for bad breath? and what natural foods/herbs/products do you recommend for your bad breath?.

  • Petra says:

    Hi Maria, How much K2 would you recommend daily? It is also not clear from your supplement plan. Would 100mg K2 + 900 mg K1 with 4000 U D3 be enough – there is this great combined supplement in MCT oil – no pills. 🙂 just wondering whether one portion would be enough.
    Thanks.

  • Gabriella says:

    Maria,
    I ordered the potassium you recommended , haven’t started yet. I just got back my complete blood work and it shows my potassium level is normal , 4.5 mmolL. Should I still start supplementing with potassium??

    My other question is that I have been taking iron supplement for a year (20mg a day) and my ferritin level is 126ng/L. I don’t eat z lot of iron rich food in general, although I’m trying, it’s just not happening. That’s why I stated the supplements. Is that something I should continue to take? I assume my ferritin level was high due to that …

    Thank you so much.

  • Gabriella says:

    Thank you ! I will do that. Now judt in general, I would like to know , what are those absolutely essential supplements everybody should be taking , throughout their life, not just for a while- if they plan on staying on a keto diet? These are what I was thinking and please correct me if I’m wrong and advise me if there’s anything in addition …
    Vitamin C
    Vitamin D
    Magnesium
    Vitamin K
    Vitamin D
    Kelp ( for iodine )
    B complex
    ( probiotic ? Or only for a while?)

    Would we need all , or are there any I could get from food on a well balanced ketogenic lifestyle ( with no more weight loss just maintenance and no other mental or physical health issue )

  • Gabriella says:

    Oh and zinc , would that be in the ” taking for life” list?

  • Gabriella says:

    I’m sorry, did you mean yep for the whole list of jus the zinc to take for life:)?

  • Min says:

    I was pre destined for receding gums due to braces 25 years ago that pushed my lower teeth way out to meet my upper teeth. I have noticed after starting LCHF a year and a half ago a scary drastic recession and bone loss on those lower teeth. Should a more aggressive dose of Vit K2 be used? Any other thoughts?

  • Min says:

    Thank you, Maria.
    CoQ10 and Vit k , D and C should be fine with the low dose of 25mcg levothyroxine I take an hour before breakfast?

  • Theresa says:

    I have been eating keto for 3 years now. I have had bad leg cramps,and cravings the whole time. I have tried to take magnesium but it always made me so tense. I started slowly at 100mg till the tention subsided and would go up again. It took along time. I am at 800 mg now and “wow”. I eat and I am done. No cramps. And I haven’t wanted any chocolate. And weight loss. It’s amazing and strange as I have craved sweets all my life. It’s like a switch was turned off. Thank you!!

    • Jenneane says:

      Hi Theresa. I too have had TERRIBLE leg cramps in ketosis (1year) Very frustrating as I teach fitness classes every day and often I have to stop and wait for cramps to stop. They wake me up at night in agony 🙁 Wondering what type of magnesium you are taking and when. Right now I take 793mg morning and night and 150mg citrate morning and night. As well I take 100 mg potassium citrate morning and night. Drink sea salt lemon water all day long. Any suggestions? Don’t know if I can handle these muscle cramps for the long term!

      • Jenneane says:

        oops forgot to mention the 793 morning and night is magnesium MALATE dihydrate with 100 mg Elemental magnesium and 545 mg elemental malic acid

  • Petra K says:

    Maria, how to test if someone has Low Hydrochloric Acid ? How can we know if this is the case? “You could be taking a “magic pill” and if you don’t have enough hydrochloric acid, you wouldn’t benefit from the “magic”.” Thank You in advance 🙂

  • Turi says:

    Hi Maria,

    The zinc supplement you link to is no longer available on Amazon, but can be found directly from the manufacturer. Thought you and your readers would want to know…

    Cheers,

  • Maria says:

    Hi Maria,
    I bought your 90 day plan and bought the supplements you recommend on the package, some of the links don’t work, but others do including krill oil and cod liver oil, just letting you know so you can update it for future customers, as I unfortunately read this article after buying both supplements.

    All the best,
    Maria

    • Maria Emmerich says:

      I’m sorry. I can send you a new updated plan. I don’t recommend krill oil. ❤️

      • Maria Emmerich says:

        Can you message me (just reply to the email you got when you purchased)? Then I can send you an updated file.

  • cindy says:

    I bought your Keto-Adapted book and was reading about water and supplements. One of your client questions was how can I take all of the supplements at breakfast without water? That was never answered. How do I take my supplements with meals if I cannot drink water when eating? Do I take them right before I eat? Would the water that I take them with dilute my digestive enzymes for the food I am about to eat? Very confused! Thanks for your advice.

  • Beverly J. Gunter says:

    Hi, Maria,
    I’m reading your Keto-Adapted book (really informative and enlightening!) and going through your website. Cookbooks are on order. I’m preparing to start the keto diet in a week or two and am researching your recommendations on supplements. I’ve taken a lot of supplements all of my life, so this will be nothing new for me. I have acid reflux (along with joint problems, chronic pain, depression and being overweight) and I have a major problem taking pills, particularly tablets. Capsules go down much easier. I can only take 2 at a time and with all the supplements I take, I end up drinking a ton of water because the pills get lodged easily in my throat and upper esophagus. Very painful. Should I take the supplements way before I eat breakfast because of all the water?
    Metagenics also makes practically everything in tablets. I was looking at the OsteoVantiv, but it’s tablets and they look pretty big. Plus I recently bought 2 large bottles of Glucosamine Chondroitin & MSM. Argh! Will it do me any harm to finish the glucosamine and is there any other brand of joint support you could recommend that’s in capsules, perhaps? I won’t be taking SpectraZyme either because of the tablets. I wish Metagenics wasn’t so expensive, too.
    Thank you so much for your assistance.
    Best regards,
    Beverly

    • Maria Emmerich says:

      Yes! I would stop the glucosamine ASAP!

      I recommend a great product: http://astore.amazon.com/marisnutran05-20/detail/B00IF958G4

      Also trouble swallowing is a sign of a thyroid disorder. I’d be honored to help you with a consult.

      You also need hydrochloric acid to absorb minerals!

      You need to wean off acid blockers! http://astore.amazon.com/marisnutran05-20/detail/B001HKWO7E

      • Beverly J. Gunter says:

        Thank you, Maria, for responding!
        I’ve already ordered NOW Betaine HCI and the amino acids you recommended.
        I did get my thyroid checked last physical in February and it was within normal range. I just hate taking pills as they can get lodged in my throat easily if they go down the wrong way. Large tablets are more difficult than capsules or gel caps.
        I don’t take acid blockers because I know that high acid is not the problem, low acid is. I take licorice tablets to chew and licorice capsules and use apple cider vinegar in water as needed. I’m just careful not to go to bed on a full stomach. I’ve never gone on the standard medications for GERD. They’re carcinogenic! I’m hoping the Keto diet will help resolve the acid reflux naturally.
        What you recommend in place of the glucosamine is way above my budget at the moment. I simply can’t afford to pay $50+ a month for one supplement. I’ll have to figure something else out.
        I may consider a consult with you in the future, but I’ll have to budget for it.
        Thanks, again, for the advice.

  • Eileen says:

    Hey Maria!I remembered you mention that certain supplements have to be taken separately so that the positive effect can be maximized. I’m not able to find that post, tried googling to no avail as well. Could you please kindly help in this?

  • Jammie Hunter says:

    Hi, I just got my blood work back and my MCHC,MCH,HCT, AND HGB are all low. My RDW is high. I’ve been researching and from what I’m reading it looks like iron deficiency anemia. Do you think this would be a correct assessment? If so what would you recommend? Thank you in advance. I love your site and own many of your books!!

    • Maria Emmerich says:

      Yep. There are a few things that can cause that to happen. For me to know, I would have to look into what steps to take. I recommend a personalized HAQ plan.

  • Jammie Hunter says:

    What is that plan? Is it something you could do? Is there a link? Thank you again!

  • Molly says:

    So is the fclo/butter oil combo a bad idea? Is that considered PUFA? Also, would Himalayan sea salt and/or acv have a similar effect as the hcl?

  • Michelle Hawley says:

    I know you recommend potassium supplementation for “heavy legs” – do you have a specific type you prefer? Also, I’m iron deficient with Ferritin level of 2.7- do you recommend IV iron transfusions?

  • Gina says:

    I purchased your 7 day Accelerated and Advanced Keto program as well as your supplement package for weight loss – I’ve been following them for almost 2 weeks. Although now I only have diarrhea, at first I cut the magnesium in half and then stopped it all together just to see if that helped – it didn’t. Since I’m taking over 10 different supplements I’m not sure where to start in figuring out how to solve my problem, or maybe it’s something else entirely. Any help would be appreciated!

    • Maria Emmerich says:

      Try lowering the bifido bacteria. Also, MCT oils can also cause loose stools to if you added coconut oil or MCT Oil, reduce them.

      Or it could be just that you have changed your diet and it should level out with time as the body adjusts.

      • Gina says:

        Thank you for your response! I actually haven’t started the probiotic yet since I’m still waiting for it in the mail but I do eat raw fermented foods (sauerkraut, Kim chi, pickles) with breakfast. And I only take MCT oil by making mayo with half MCT half avocado oil, so I’m not using much of that. I do use coconut oil, but I’ve been using that for everything for about 15 years. I will just give it some more time and hopefully it will even out. I’ve been using 0 calorie electrolyte concentrate to help with the dehydration in the meantime.