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Food Supplements that Help Lose Weight, Lower Inflammation and Reduce Insulin Resistance

Jump to Recommended Supplements
1. Concentrated Fish Oil, EPA+DHA
2. Borage Oil, GLA
3. Magnesium Citrate
4. Soluble Fiber Powder
5. Green Tea, EGCG
6. Resveratrol & Pterostilbene
7. Curcumin from Turmeric
8. Ginger Extract
9. Indole-3 Carbinol
10. Cinnamon
11. Extra Virgin Olive Oil
12. Red Pepper, Capsaicin
13. Coconut Oil
14. Vitamin D3
15. Gamma Vitamin-E
16. Alpha Vitamin-E
17. Ester Vitamin-C
18. Alpha Lipoic Acid
See more recommended supplements in our online store . . .

Unfortunately, for the great majority of Americans and others living around the world who eat the HFHS (high fat, high sugar) Western Diet, it will be necessary to add nutritional supplements to your daily diet.

The human body requires about 50 nutrients in order to maintain health. This includes a number of minerals like potassium, magnesium, calcium, zinc, manganese, iron, copper, boron, selenium and traces of many more. If you eat a "normal diet" today, you will be very likely to become deficient in magnesium and zinc, as well as some of the other minerals. Many older adults suffer from serious deficiencies of magnesium and zinc, which are associated with development of heart disease, diabetes and cancer. Some scientists say that these diseases are in fact "mineral deficiency diseases."

Eating the normal HFHS Western Diet will also prevent you from getting enough of the anti-oxidant vitamins, including vitamins C, A, E-alpha, E-gamma, the anti-oxidant mineral selenium, and dozens of anti-oxidant plant based polyphenols, including resveratrol, anthocyanin, and quercetin.

Almost all of us do not eat sufficient vegetables and fruit to get the required amount of fiber to maintain health -- from 40 to 60 grams, or about 2 ounces of pure fiber. It would be wise to supplement powdered fiber into your diet, in addition to eating the 10-15 small 3-ounce servings of fruit and vegetables we recommend.

And, perhaps the most important supplement needed for all of us simply -- fish oil, with the preformed long-chain omega-3 fats we need to reduce inflammation generated by our adipose fat storage areas in the body, to reduce the food cravings caused by endo-cannabinoids in our brains, to increase levels of adiponectin, block nuclear factor kappa-B, reduce insulin resistance throughout the body, moderate our mood swings and lower our blood pressure.

In short, we need a wide range of "natural helpers" from concentrated natural nutrients, added to our diet every day. Here is a partial list of the products we recommend for most people. Of course, you should always inform your doctor about any supplement you want to add to your daily health program. Supplements can improve your health many ways, but they can also interfere with medications that your doctor may have prescribed. As your health improves, you may need less medication, or you may need to change your supplementation program, as you and your doctor decide.

Order fish oil at

A Few Capsules
of Concentrated
Fish Oil
Each Day

Fights Heart
Disease and
Reduces Risks
of Strokes
& Cancer

#1. Take Fish Oil with 3 to 4 Grams of Total EPA+DHA Daily

To accumulate enough EPA + DHA from fish oil you will need to take (4) capsules of triple strength concentrated fish oil. Triple strength fish oil includes 900mg of total EPA and DHA per capsule, out of the 1,400mg total capsule size. Double strength capsules contain about 600mg EPA+DHA out of the total 1,200mg capsule size, while regular fish oil capsules usually contain 300mg of EPA+DHA out of their total 1,000mg size. .Most adults over 40 years old should consider taking at least enough fish oil to ensure they get 2-1/2 grams of total EPA+DHA, although we suggest considering a higher 3-1/2 gram standard and even more for people who are concerned about several conditions existing simultaneously. There are now several well known brands offering triple strength fish oil. We recommend two of them below.

Omega-3 Fish Oil is in our opinion the most important supplement for most adults to add to their daily diet. By the time we're suffering from any of the common degenerative diseases -- such as heart disease, cancer, hypertension, arthritis, Alzheimer's or diabetes -- we have many symptoms caused by chronic sub-clinical inflammation. This persistent inflammatory condition is caused mainly by an imbalance in dietary fats. The sat-fats and omega-6 fats we eat are overpowering the omega-3 fats in our diet. The average American's diet contains 10 to 20 times more omega-6 from vegetable oils than would be healthy, and usually 3 to 5 times more saturated fats from meats and dairy products than it should.

Read our comprehensive report about the health benefits of balancing our omega-6, omega-3 and sat-fats to get and stay healthy. Download and study the comprehensive, authoritative and easy-to-understand Scientific Statement by the American Heart Association called Fish Consumption, Fish Oil, Omega-3 Fatty Acids, and Cardiovascular Disease, by Penny M. Kris-Etherton, PhD, RD; William S. Harris, PhD; Lawrence J. Appel, MD, MPH, published in the AHA journal Circulation, 2002 - PDF, 13 pages. If that link is slow or broken, you may download it from us here. In that paper, the AHA discusses why fish oil omega-3's are best compared to other omega-3 sources such as flax seed or nuts, and details the way the long-chain versions of omega-3 found in fish oil called EPA and DHA works in the human body to improve our health. It also establishes their official recommendations for how much fish oil we should consume daily. This report is vitally important for all of us to read, but especially for all cardiologists, internists, general family medicine practitioners, physicians, chiropractors, osteopaths, nutritionists, dieticians, endocrinologists and other health care professionals.

To reduce inflammation, we need to increase omega-3 and decrease omega-6 and sat-fats. The best omega-3's are pre-formed long chain omega-3's from fish oils, which do not require processing by a digestive enzyme called D6D delta-6-desaturase. D6D is usually deficient or disfunctional in middle-aged adults. The human body uses D6D on plant-derived 18-carbon long omega-3 fats to produce two vital kinds of omega-3 called EPA and DHA. These two are called "long-chain" omega-3s, since they are 20 or 22 carbons long. EPA and DHA are required throughout the body for hundreds of uses to keep us healthy. Without them, we become inflamed and unhealthy. As we age, D6D becomes less available to us. We need to consume pre-formed long chain omega-3 from fish oils instead of the shorter versions from flax or nuts. Research shows that a proper ratio of omega-6 plus saturated fats, to total omega-3 in the diet is roughly 1-to-1, with an upper limit of 2-to-1. That means eating about as much vegetable oil omega-6 and animal fat as we do omega-3 oils. For American's who eat fried foods, pizza, steaks, hamburgers, bar-b-que, ice cream, sweet sodas and bakery treats like cookies, pies and cakes, this seems impossible. But that's our goal.

Good and Bad Bats
  • Saturated Fat -- often bad. Found in meats, poultry, dairy fats, some fish
  • Omega-6 Fat -- often bad. Found in corn oil, peanut oil, soybean oil, safflower and sunflower oil
  • Omega-9 Fat -- usually neutral. Found in olives, almonds, avocados, macademia nuts, olive oil, canola oil
  • Omega-3 Fat -- usually good. Found in fish, fish oils, blue-green algae, walnuts, flaxseed, some nuts
When our bad-fat to good-fat ratio gets above 2-to-1, we become inflamed. This means high levels of "inflammatory cytokines" start flooding our bodies. These chemicals are the immediate cause behind dozens of painful and ultimately fatal diseases -- heart disease, cancer, diabetes, strokes, kidney disease, degenerative muscular conditions, nerve and brain degeneration, arthritis, and many more. Balancing our fats so that we get at least 1/2 as much long chain omega-3 as we do omega-6 plus sat-fats will lower inflammation throughout our body. This will reduce levels of COX-2, Leukotriene, Thromboxane, IL-1B, TNF-alpha and other inflammatory chemicals in our systems. Reduced inflammation will reduce risks for and symptoms of cancer, heart disease, diabetes, Alzheimer's, arthritis and most other degenerative conditions linked to inflammation. Middle aged adults with these conditions usually need at least 3-1/2 grams of pure EPA+DHA omega-3 per day. They must also reduce omega-6 and sat-fats from all sources to only about 1 or 2 times that amount. Following a diet like the Level 1 Diet will help you accomplish that task. Adults in perfect health, such as full time athletes, or young people on a healthy diet and exercise program, may get by with only 1 gram/day. That is a very small group of people. That's why we suggest taking several of the triple strength fish oil capsules. Additionally, to reduce inflammation, we need more help than just fish oil. We should also add GLA Gamma Linolenic Acid, a special omega-6 fat that also fight inflammation, see below. And, we should consume plenty of spices, tea, fruit and nuts as discussed below. Consult your physician as usual before adding this supplement to your daily regimen.

Dr. Murray Omega-3 Fish oil... Where to Buy: We recommend Natural Factors Ultra Rxomega-3 Factors EPA/DHA 900mg with Vitamin D3 Enteric Softgels, 150-Count - about $41.00 per bottle, 37 day's supply at 4 capsules/day. Monthly cost: $33.30 (includes Vitamin D3)

Dr. Murray's Natural Factors brand is highly respected for quality and purity, and is a triple strength concentrated omega-3, which means taking fewer capsules/day. These triple strength concentrated capsules enable us to get the recommended 3.6 grams of EPA+DHA per day by taking only (4) capsules, instead of the 12 capsules from cheaper fish oils. Fewer capsules also means getting less cholesterol and omega-6 that would come from taking 12 capsules of normally concentrated fish oils. Saves money, saves time, and reduces undesired fats, backed by a respected brand. This brand also includes 1,000 IU of important Vitamin D3 in each capsule. At 4 capsules/day that means you will also be getting 4,000/day of the total Vitamin D3 we suggest below for adults, without taking separate pills. That's another reason we suggest buying this brand. The price is a super low value. Each 150 capsule bottle provides about 37 days' supply of both omega-3 and vitamin D3 for one adult. The list price in stores is usually about $57.95, so at this current special price you would save $22.47, or about 39% off retail. That's saving over $260 per year on your most important supplement.

Ingredients per Capsule: Calories (10), Calories From Fat (10), Total Fat (1.5 g, 2%), Cholesterol (5 mg, 2%), Vitamin D3 (1000 IU, 250%), pharmaceutical Grade fish oil concentrate (1407 mg), Omega-3 Fatty Acids (900 mg), Eicosapentanoic Acid (EPA) (647 mg), Docosahexaenoic Acid (DHA) (253 mg). Micro-filtered to remove mercury, lead, cadmium and other pollutants.

Spring Valley Triple Strength Omega-3 Fish oil... Another good choice is the Spring Valley - Fish Oil 1400 mg, Triple Strength, Enteric Coated, 60 Softgels, about $14.07 per bottle, about 15 day's supply at 4 capsules/day. Monthy cost: $28.14 (does NOT include Vitamin D3)

Each capsule contains 1400mg of whole fish oil, including 900mg of long-chain EPA+DHA in each softgel. Like Dr. Murray's brand above, this option is the most concentrated fish oil available without a prescription. Taking only (4) capsules per day will give you the 3.6 grams of total EPA+DHA that the American Heart Association recommends for people with high triglycerides. Metabolic syndrome and insulin resistance almost always involves high triglycerides. So, most diabetics, heart patients and people with other metabolic or inflammatory diseases are likely to fall into this category. Check with your doctor of course before taking this much fish oil. Two bottles of 60 capsules is enough for one adult with high triglycerides, taking 4 capsules/day for a month. This is an economical option for budget minded consumers. Note that there is no vitamin D3 compared with the higher quality Dr. Murray's brand above. Like Dr. Murray's brand, this Spring Valley brand also is micro-filtered to remove mercury, lead, cadmium and other polutants.

Borage oil GLA...

#2. Take Borage Oil with 1 to 2 grams of total Gamma Linolenic Acid GLA per day

Where to Buy: We recommend Jarrow Formulas' Borage GLA 240, 120 Capsules - about $21.36. Jarrow Formulas' Borage Oil is an excellent quality brand, often sold in the national chain stores. We highly recommend this product for consistent quality and purity. This price is a super low value. The large 120 count bottle provides about 24 days' supply for one adult at 5 capsules/day. Five capsules will provide over 1.2 grams per day of total GLA. Jarrow has filtered the product to remove hexane that may be present in the raw borage oil products from other vendors.

Borage Oil GLA is our second most important supplement for adults. Gamma linolenic Acid or GLA is a pre-formed long chain omega-6 fat that is actually anti-inflammatory, unlike most omega-6's. In the body, GLA rapidly produces powerful Series-1 Prostaglandins, which act like omega-3 fats to reduce inflammation. They reduce inflammation in a pathway different from the Series-3 Prostaglandins that the long chain omega-3's from fish oil produce. Taking both fish oil and borage oil is therefore additative. They work together. Combining enough borage oil and fish oil in your daily diet helps you "gang-up" on inflammation, which assists your efforts to reduce pain from arthritis, fatigue from fibromyalgia, and by reducing chronic inflammation should help reverse symptoms of and risks for diabetes, cancer, heart disease and Alzheimer's. Read our comprehensive report about the health benefits of borage oil supplements. Borage seed oil is the most concentrated natural source of GLA, with about 2-1/2 times more than Evening Primrose Oil, and up to 50% more than black currant or other oils. Taking Borage Oil minimizes the total fats you're taking, while maximizing the GLA you're getting. Researchers support daily doses ranging from 1 to 2 grams of total GLA, which would come from taking 5 to 7 capsules/day with 240mg GLA each. Consult your physician as usual before adding this supplement to your daily regimen.

Magnesium citrate...

"Magnesium is a mineral that is critical for energy production and metabolism, muscle contraction, nerve impulse transmission, and bone mineralization. It is a required cofactor for an estimated 300 enzymes. Among the reactions catalyzed by these enzymes are fatty acid synthesis, protein synthesis, and glucose metabolism. Magnesium status is also important for regulation of calcium balance through its effects on the parathyroid gland."
- Now Foods

#3. Take Magnesium Citrate, 400mg to 800mg per Day

Where to Buy: We recommend Now Foods Magnesium Citrate, 200mg per Tablet, 250 per Bottle - $12.80. Now Foods is a respected national brand, and this is a terrific low price from The single 250 tablet bottle is a 81 day supply for one adult at optimum levels (3/day), and 125 day supply at minimum levels (2/day). The capsules can stay fresh for years in storage. We suggest buying several bottles to save on shipping costs. You may also consider our alternative suggestion below that combines magnesium with calcium and phosphorus in chelated forms.

Read this large scientific study about correlations between diabetes and heart disease and calcium a PDF. Another scientific study links magnesium deficiencies to diabetes, high triglycerides, high blood pressure and insulin resistance. Supplementation to optimal levels may help prevent or control these conditions.

Magnesium supplementation improves immune function, blood sugar control, control of blood pressure, and participates in over 300 vital body processes. Magnesium aids in muscle relaxation, and stress reduction. Post menopausal women report improvements in sleep patterns and reductions in frequency of leg cramps after magnesium supplementation. Supplements may help normalize hypertension and moderate swings in blood sugar, as well as improve insulin sensitivity in deficient people. Deficiencies of magnesium are common in all modern societies due to eating a low mineral content diet consisting of high fats, high sugars and processed foods. People dieting to lose weight are especially deficient in magnesium, which makes weight loss very difficult due to magnesium's role in metabolism. Read our comprehensive report about the health benefits of magnesium supplements. To obtain proper magnesium levels, we suggest taking 400mg to 800mg of chelated magnesium citrate. Chelated minerals are more bio-available than oxide forms. We recommend citrated capsules since they are inexpensive and easy to find in stores. The Now Foods brand is quite inexpensive, and has an excellent reputation for quality and purity. Suggested dose is 1 200mg tablet in the morning and 1 tablet at night about an hour before bed. Consult your physician as usual before adding this vitamin to your daily regimen.

Calcium Magnesium Complex...

An Alternative OPTIMIZED Suggestion - Chelated Calcium & Magnesium Complex:

Where to Buy: Country Life Chelated Calcium Magnesium Phosphorus Complex, 500mg/250mg/250mg per Tablet - 180 Tablet Bottles - $9.69. Country Life is a respected national brand, and this is a terrific low price from

Circulating calcium is vitally important in maintaining glucose control due to its role in acting as an ion-pump that assists cellular utilization of glucose in response to insulin. Calcium and magnesium levels tend to decline with advancing age for both sexes, but is especially important for even younger women. Low calcium levels can cause dangerous and bone degredation, leading to hip fractures common to seniors. Calcium and magnesium levels are usually deficient among diabetics, heart disease patients, and cancer patients.

We suggest taking a daily combination of highly absorbable, bioavailable chelated calcium with magnesium and phosphorus. Just 3 capsules/day can provide optimum levels of these minerals for most people. This offer from includes a 180 capsule bottle. EACH 3-TABLET DOSE CONTAINS: 1,000mg Chelated Calcium (as calcium hydroxyapatite, citrate, aspartate, alpha-ketoglutarate & lysinate), 500mg Natural Magnesium with Chelates (as magnesium oxide, citrate, taurinate, alpha-ketoglutarate & aspartate), and 500mg Natural Phosphorus Chelates (as calcium hydroxyapatite). A chelated mineral is formed from combining the mineral calcium or magnesium with amino acids to make them more digestible. Chelating makes minerals more available to all the body's processes, increasing circulating levels by up to 200-300% compared to the cheaper oxide-only forms. This supplement is gluten free, Kosher, and certified vegan. To maximize digestion, take these capsules one at a time with a meal, 2 per day. Consult your physician as usual before adding this mineral supplement to your daily regimen.

Micro-pulverized tasteless fiber...
Clear Tasteless
Fiber Powder

Improves Diabetes
Lowers Risks
of Heart Disease
& Cancer

#4. Take 3 to 4 Teaspoons of Tasteless Fiber Daily, Stirred into Drinks

Where to Buy: We recommend Benefiber Fiber Supplement - 25.6 oz. container, 190 servings - $23.55. Benefiber is about the best quality, and fastest dissolving powdered fiber available. The large 190 teaspoon, 25.6 ounce bottle is a 1 to 2 month supply for one adult.

People used to think that fiber supplements were for elderly folks, and primarily meant to help improve constipation issues. Now we know that getting enough fiber is important for people of every age. Sufficient dietary fiber improves blood sugar control, moderates blood pressure, reduces cancer risks, improves insulin sensitivity, lowers inflammation and helps control weight. Americans do not get enough fiber from their diet, primarily since they eat mainly low fiber processed foods, and few vegetables. The best dietary sources of fiber are foods like beans, peas, cabbage, broccoli, apples, pears, nuts, berries, and root vegetables like sweet potatoes, turnips or beets. Scientists now suggest that for best health, we need about 15 3-ounce servings of fruit or vegetables each day. That's 3 pounds of fruit or vegetable each and every day. Picture that! Almost nobody eats that many veggies and fruits per day, so we have to supplement fiber in our diet. The goal is at least 40-grams of total fiber a day, up to 60 grams or more. Research shows that people who eat enough fiber have the lowest risks for diabetes, heart disease, cancer and many other degenerative conditions often related to ageing. Want to stay healthy, prevent diseases and feel better longer? Eat more fiber. Suggested uses for fiber supplements is to take 4-6 teaspoons per day stirred into your favorite drinks or sprinkled over food. Benefiber's micro powdering process makes their fiber totally tasteless and very easy to dissolve into any drink. Consult your physician as usual before adding this product to your daily regimen.

Order green tea at

Green Tea
with EGCG

Lowers Risks for
Heart Disease &
Improves Diabetes

#5. Take Green Tea Extract with EGCG

Green Tea is the most popular drink in the world, and for good reason. While it is true that this form of tea does contain a small amount of caffeine for stimulation, the main reason people drink the tea is that it makes them healthier. Read our comprehensive report on the health benefits of green tea consumption. EGCG and green tea are among the most researched natural foods in the world. Read over 1,200 peer reviewed scientific research summaries about the health benefits of green tea and its active ingredient EGCG at the U.S. National Library of Medicine, EGCG is an abbreviation for epi-gallo-catechin-3-gallate. Green tea extracts are about 20 times more antioxidant than Vitamin-C. One capsule of green tea EGCG extract is the rough equivalent of 8 cups of brewed green tea drink. Green tea extracts are usually 50% EGCG with the remaining extract constituents being other polyphenols that are considered helpful, over and above the EGCG itself. Green tea extracts are usually employed by natural physicians in combination with other supplements or medicines, and seldom if ever used alone. Green tea is made from immature tea leaves while they are still young and bright green. Brown and black teas are made from tea leaves that have been aged, smoked, or fermented until their chemical constituents are changed into a strong tasting, roasted or toasted kind of flavor. Green tea maintains its very mild, almost grass-like flavor. To American tastes, the green tea taste is so mild in fact that it is often considered to have no taste at all. However, the mild taste of green tea hides health power that is hard to exaggerate. The secret lies in one substance called EGCG, epigallocatechin gallate. Often sold as a "fat burner" EGCG is better summarized as a pholyphenol which helps the body control inflammation, improves glucose metabolism, reduces blood platelet aggregation or stickiness, returns cancer cells to normal lifespan (by increasing apoptosis), reduces cancer blood supplies (by slowing angiogenisis), slows growth of new tumors (by slowing differentiation), slightly reduces inflammation, moderately improves insulin sensitivity, and moderately improves many other metabolic markers. In clinics EGCG is used to help control diabetes, to help control cancers, to improve patient toleration of many other therapies, etc. We believe that taking enough EGCG can help many people control side effects and reduce symptoms of many inflammatory conditions. Consult your physician as usual before adding this product to your daily regimen.
EGCG Green Tea Extract... Where to Buy: We recommend Now Foods EGCg Green Tea Extract, 180 Capsules (400mg Extract, contains 200mg EGCG) - about $15.38. Now Foods is known for consistently high quality and moderately priced supplements. is a trusted source for fast, reliable and economical shipping. At 3 to 6 capsules per day, the large 180 capsule bottle is a 1 to 2 month supply for one adult.
Green tea bags... For people sensitive to caffeine, we suggest Lipton Green Tea, Decaffeinated, Tea Bags, 40-Count Boxes (Pack of 6, 240 bags) - about $22.42. Brew the bags 6 to a medium sized pot until very strong, then steep at least 30 minutes. Add lemon slices, orange slices, blackberry jam or mint leafs for added flavoring. For convenient dosing, pour into tall, insulated covered travel mugs and drink 2 or 3 mugs during the day.

Spice Up Your Diet (and improve your health):

Three spices have consistently been used for hundreds or even thousands of years for their health benefits. Americans seldom use these spices, even though most people are familiar with them. Adding each of these to your supplementation program can provide you with at least some of the benefits enjoyed by people in Asia, South America and Africa. You should always take these spices with at least a few bites of food and a full glass of water, to reduce any discomfort in your stomach. We generally recommend that adults take 1 gram/day of each spice. Consult your physician as usual before adding these products to your daily regimen.

We recommend that most adults add a daily dose of these 3 spice extracts to their diet to ensure that they benefit from the wide range of health benefits associated with all of these powerful, ancient medicinal herbs. During times of extra stresses or concern, doses should be increased. People with chronic conditions may wish to double the recommended doses below.

Resveratrol with pterostilbene...
with Pterostilbene

Turns on
the body's
gene, fights

#6. Take Resveratrol with Pterostilbene, 500mg per Day

Where to Buy: Resveratrol with Pterostilbene, 60 Capsules - about $22.28.

Resveratrol is a natural anti-inflammatory "stilbene" chemical manufactured by many plants to help defend them against injury, diseases and ageing. Recent research has demonstrated an amazing ability of this nutrient to stimulate the body's own natural defense systems. It appears to work by stimulating a special bit of DNA called the SIRT-1 gene found in many animals and also in humans -- in you! This gene seems to be at the center of a network of anti-ageing genes that themselves control hundreds of reactions around the body that monitor and moderate the ageing and denerative processes we all undergo as we get older. Newest research shows that this nutrient is aided by another related plant phyto-chemical called pterostilbene. This added chemical also made by plants appears to greatly enhance the genetic stimulative effect of resveratrol in slowing ageing and reversing degenerative disease. Red wine is known to be the best food-source of resveratrol. However, many people cannot drink wine due to health issues or lifestyle choices. Each vegetarian capsule of resveratrol plus pterostilbene is the rough equivalent in resveratrol of drinking 23 glasses of red wine -- without the alcohol of course. Populations of people who drink a glass or two of red wine per day have been shown to live longer, healthier lives. This fact has puzzled scientists for many years. Now researchers believe that it is the resveratrol inside the red wine that appears to be causing the life extended effect from drinking wine. Considered by many scientists one of the most promising discoveries in decades, resveratrol should be considerted by anyone who is concerned about ageing and degenerative diseases. We recommend that most adults consider taking at least one of the Life Extension Foundation brand capsules of resveratrol per day. Life Extension Foundation, a respected health organization and nutrional research products maker based in Florida, is perhaps the most trusted source of resveratrol. This reputable foundation has itself funded many recent scientific studies on resveratrol, and specially formulated their product to meet the highest standards in the industry. The bottle shown here is a one month supply for one adult, taking 2 capsules per day.

Warning to Cancer Patients Taking Proteasome Inhibitors -- People who are undergoing treatment for cancers using a class of anti-cancer drugs known as proteasome inhibitors should NOT take resveratrol supplements. Recent research (published online March 19, 2011) by scientists in China has revealed that resveratrol strongly prevents these drugs from killing cancer cells. Resveratrol generally acts to protect cells from damage due to many causes, extending their normal life. In the case of cancer cells, it protects them from being damaged by the anti-cancer drugs themselves. The effect of resveratrol is to prevent certain anti-cancer drugs from working. The resveratrol is acting to protect the cancerous tissues from the damaging (but healthy) effects of these kinds of drugs. Among the drugs listed in the proteasome inhibitor class are bortezomib, Disulfiram, modified Epigallocatechin-3-gallate, and Salinosporamide A, among other possible agents. While resveratrol MAY be helpful as an adjuvant agent that works with some anti-cancer drugs to protect normal cells against the effects of cancer and chemotherapy, it should NOT be used by anyone taking proteasome inhibitors. Talk to your doctor about your cancer treatment and ask if you should be taking resveratrol supplements. The full study discussing the research on resveratrol and proteasome inhibitors is available free -- "Resveratrol protects leukemic cells against cytotoxicity induced by proteasome inhibitors via induction of FOXO1 and p27Kip1", published in BioMed Central, BMC Cancer. 2011; 11: 99, authored by Xiao-Fang Niu et al, of Department of Biochemistry & Molecular Biology, China Medical University, Shenyang 110001, PR China.

Turmeric curcum yellow curry extract...
Curcumin Extract
from Yellow
Curry Power

Powerful Anti
for Many

#7. Take Turmeric Yellow Curry, with Curcumin

Where to Buy: Doctor's Best Curcumin C3 Complex with BioPerine, 120 Capsules - about $21.29.

For thousands of years, yellow curry has been used in India to help reduce symptoms of many inflammatory diseases, including diabetes, arthritis, heart disease and circulatory conditions, and to help prevent major complications. In recent years, these Indian health claims about yellow curry powder are being investigated in laboratories around the world. Researchers in the U.S. have reported favorable results ranging from many studies over several decades. The FDA cautions that consumers should not consider curcumin a drug-like treatment for existing cancers, and has prosecuted some companies who make such drug claims in their literature. Even though people should not yet consider curcumin a cure or treatment for cancer, scientists continue to research the latest studies of curcumin from turmeric yellow curry powder and its relationship to cancer (click the link to read abstracts of 1,400 studies at the U.S. National Medical Library PUBMED.GOV). Also, researchers continue to report favorable findings about its many anti-inflammatory healthy aspects in relation to many other concerns. Reading through the available research will convince you that turmeric with curcumin could be part of a healthy diet and an aid to your overall supplement regimen. Each capsule of Doctor's Best Curcumin contains 537mg Turmeric Root Extract, 3mg Black Pepper Extract in each 600mg capsule. Each bottle contains 120 capsules, just over one month's supply at 3 or 4 capsules per day for one adult.

Ginger Extract...
Ginger Extract
with Gingerol

Used for
Nausia &
Digestive Aid

#8. Take Ginger Extract, with Gingerol

Where to Buy: Planetary Formulas - Full Spectrum Ginger Extract, 350mg, 120 tabs - about $9.95

The roots or rhizomes of ginger (zingiber officinalis) have been used since antiquity for their ability to support digestive and assimilative functions and to counter occasional mild nausea that can occur, for example, due to motion. Read over 1,300 peer reviewed scientific studies about ginger and gingerol at the U.S. National Library of Medicine Medical Library Researchers report positive benefits to ginger consumption for a wide range of health concerns, including digestive or hunger complaints, memory enhancement, thermogenesis and circulatory issues. Millions of people who suffer from lack of appetite or nausia take ginger before meals to improve their ability to eat enough to be healthy. Planetary Formulas Full Spectrum Ginger Extract combines an extract concentrated to 5% gingerols with pure, cultivated ginger root, insuring that all important compounds of ginger are captured, for a broad range of ginger activity.

Vegetable Extract

May Lower
Risks for
Many Cancers

#9. Take Cruciferous Vegetable Extract, with Indole-3-Carbinol

Where to Buy: Vitamin Shoppe brand Indole-3-Carbinol, 200 mg, 60 capsules - about $19.99

Cruciferous vegetables such as broccoli, kale, cabbage, cauliflower and Brussel Sprouts contain a powerful nutrient called indole-3-carbinol which has been shown to prevent or slow the growth rates of various cancers, especially those related to sex organs; the breast, prostate, uterous, ovaries, etc. Read over 600 peer reviewed scientific studies of indole-3-carbinol or I3C from the U.S. National Medical Library While still controversial, this nutrient may be the most helpful natural product available for these concerns. Researchers suggest taking 3 of the 200 mg capsules per day (morning, noon and night dosing) for help with active concerns, or 1 capsule per day for possible reduction of future risks. Studies of populations who eat large amounts of cruciferous vegetables in their diet consistently show lower rates of cancer. The active nutrient in these vegetables is thought to be indole-3-carbinol.
Cinnamon, Cinnulin PF formula...
Extract with
Cinnulin PF

May Reduce
Blood Pressure

#10. Take Cinnamon Extract, with Cinnulin PF

Where to Buy: Doctor's Best Cinnamon Extract (Cinnulin PF) 60 Vegcaps - about $12.09.

Cinnamon has a pharmacologically active natural ingredient called cinnamaldehyde that evidently helps lower triglycerides, improves blood pressure, moderates blood sugar control, and helps reduce insulin resistance. Read over 1,000 peer reviewed scientific studies about cinnamon and cinnamaldehyde at the U.S. National Library of Medicine Best cinnamon extract is Cinnulin PF a patented, water extract of cinnamon that contains type-a polymers. cinnulin pf is a registered trademark of integrity nutraceuticals international and is manufactured under us patent #6,200,569.

Read the report from the United States Department of Agriculture, Nutrient Requirements and Functions Laboratory (NRFL) of the Beltsville Human Nutrition Research Center (BHNRC):

"We have published several scientific articles on cinnamon that may be of interest. There is a report in Hormone Research, vol. 50, pages 177-182, 1998, and a second report in the Journal of the American College of Nutrition, vol. 20, pages 327-336, 2001, which illustrate the mechanism of action of the cinnamon. A manuscript containing the structures of the active components is published in the Journal of Agricultural and Food Chemistry, vol. 52, pages 65-70, 2004 (Abstract). Our human study involving people with type 2 diabetes demonstrating mean improvements in blood glucose ranging from 18 to 29%; triglycerides, 23 to 30%; LDL-cholesterol, 7 to 27% and total cholesterol, 12 to 26%, is published in Diabetes Care, vol. 26, pages 3215-3218, 2003."

"We have also shown that the active components of cinnamon are found in the water-soluble portion of cinnamon and are not present in cinnamon oil, which is largely fat-soluble. In addition to ground cinnamon consumed directly, one can also make a cinnamon tea and let the solids settle to the bottom or use cinnamon sticks, which make for a nice clear tea. Cinnamon can also be added to orange juice, oatmeal, coffee before brewing, salads, meats etc. The active components are not destroyed by heat."

"Our recent human studies indicate that consuming roughly one half of a teaspoon of cinnamon per day or less leads to dramatic improvements in blood sugar, cholesterol, LDL-cholesterol and triglycerides. Intake of cinnamon, at these levels, is very safe and there should not be any side effects. There are also companies selling water soluble components from cinnamon that contain the active ingredients with minimal amounts of the components that could be toxic at elevated levels."

"Read more about this in the April 2004 issue of the Agricultural Research Magazine."

-- Richard A. Anderson, Ph.D., CNS Nutrient Requirements and Functions Laboratory
Extra virgin olive oil, large can...

Olive oil is an omega-9 fat, which does not affect inflammation, and may actually decrease inflammation due to its high anti-oxidant polyphenol content

#11. Use Extra Virgin Olive Oil Daily to Replace Other Vegetable Oils

Where to Buy: We recommend buying an economical supply of extra virgin olive oil in cans. Cans protect the sensitive oil from oxidation or damage from light and air during storage in your kitchen. Colavita Extra Virgin Olive Oil, 34-Ounce Tins (Pack of 2) - about $33.99.

For thousands of years, the fresh pressed oils from olives has been a healthy staple oil used for cooking, flavoring vegetable dishes, and dressings for fresh salad dishes. Olive oil has been especially popular throughout the Mediterranean, across North Africa, and through the Middle East into Persia and India. Olives themselves also serve as delicious and nutritious foods for use in breads, baked stews and meat dishes, and as condiments on side dishes or salads. The oil from olives contains very little inflammatory omega-6, or even the anti-inflammatory omega-3 fatty acids. Instead, olive oil consists primarily of a special kind of fat called omega-9 monounsaturated fat. This fat is neutral in relationship to inflammation - it neither increases or decreases inflammation, by itself. However, due to the anti-oxidants contained in the fresh oil, it is mildly antioxidant and anti-inflammatory. People who use fresh olive oil instead of other oils or fats in their diet tend to be healthier than people who use omega-6 oils from other vegetable sources, or saturated fats from meats or dairy products. Read our full report on the history and health aspects of olive oils. We suggest that most people use olive oil for cooking and in vegetable or salad dishes, exclusively where possible.

Colavita is one of the best quality and most popular brands of extra virgin olive oil, available around the world. Colavita's excellent quality, delicious extra virgin olive oil is imported from Rome, Italy. These (2) 1-litre sized cans of their oil should last most families about one full year. A litre is just over a quart, 34 ounces. Store the cans away from heat, under a kitchen cabinet where temperatures are cooler. Keep the container's push-down cap tightly closed after opening.

Cayenne Red Pepper...
Red Pepper

#12. Take Cayenne Red Pepper, 1 or 2 Capsules per Meal

Where to Buy: We recommend Nature's Way Cayenne Pepper, with Standardized Capsaicin (450mg), 180 Capsules - about $9.04.

Capsaicin from red pepper has been shown to block a neurotransmitter called "substance P" that delivers the sensation of pain from the joints and other tissues to the brain. This reduces the degree of pain experienced by people who eat large amounts of hot spicy food.

The Western diet has become a diet of bland, tasteless foods, with little color, low nutrient density and high glycemic content. In short, our foods are not only boring, they are also lacking in any significant nutritional content. Scientists now know that the best diets are high in colorful, spicy foods , with chewy, crisp fresh vegetables, fruit and nuts. Adding a capsule or two of cayenne red pepper to each meal will help you increase the nutrient, stimulative value of your meals. Be sure to take on a full stomach, to avoid stomach upset. We also suggest that you take daily doses of turmeric yellow curry with curcumin, cinnamon, garlic and ginger to complete your spicing regimen. Taking a few of these capsules with each meal is easy to accomplish, and will significantly improve your vitality in many ways. See the research linked at above for hundreds of ways capsaicin improves your health.

Extra virgin coconut oil, organic...

Extra Virgin
Coconut Oil

#13. Use Coconut Cooking Oil sparingly, for high temperature sautes and stir-frying

Where to Buy: We recommend Nutiva Organic Extra Virgin Coconut Oil, 54-Ounce Jar - about $23.76. Nutiva Coconut Oil is one of our most popular supplements. Your cooked dishes will taste delicious, and your health should improve! This large 54-ounce jar is enough coconut oil to last about 4-5 weeks or more, used at one ounce or less per day as we recommend in your cooking.

Coconut oil is a saturated fat or oil that is solid at room temperature. In general, we recommend reducing the saturated fats in our diet. However, sat-fats from animal meats or dairy products act differently than sat-fats from coconuts or palm oil in the body. The reason for this difference is the length of the fat molecules. Animal sat-fats are at least 18 carbons long, while coconut "medium chain triglycerides" or MCT's are 8 to 12 carbons long. This makes a dramatic difference in how the body uses these fats. Animal fats are made into free fatty acids and triglycerides that circulate in the blood, increase insulin resistance, reduce glycemic control, increase inflammation, and are eventually stored in fat depots as what we call "fat." Coconut fats are moved into fat depots as 12 carbon fats that act to increase lypolysis or fat burning, reduce inflammation, increase insulin sensitivity and glycemic control, and stimulate the immune system to help fight infection. Evidence is mounting that small daily amounts of coconut oil are healthy, while very large amounts of coconut oil become unhealthy. Read our full report on the health benefits of extra virgin coconut oil. We recommend that most adults use coconut oil moderately in small amounts for cooking, up to one or two tablespoons per day. Consult your physician as usual before adding this product to your daily regimen.

Adult Dose Vitamin D3 5000 IU...
Adult Dose
Vitamin D3
5,000 IU

Children's Dose, Vitamin D3 1000 IU...
Children's Dose
Vitamin D3
1,000 IU

#14. Take Vitamin-D3 Cholecalciferol: 5000 IU per Capsule for adults and 1000 IU for children

Where to Buy: We recommend for adults the 5000IU size Now Foods Vitamin D3, 240 capsules - about $9.46, or our recommended Children's Dose NOW Foods Vitamin D-3 1000 IU, 360 Softgels - about $7.97. Now Foods is a respected national brand, and these are terrific low prices from The large 240 capsule bottle contains an 8 month supply for one adult, and the 360 count bottle of the 1000IU contains about almost a year's supply for one child.

Improves immune function, helps prevent seasonal infections like colds and the flu or influenza. Especially important during the late Fall, Winter and early Spring flu seasons. This vitamin is really a hormone that is made naturally in the outer layers of the skin from LDL cholesterol, when the skin is exposed to natural sunlight, and when there is sufficient LDL cholesterol present. During the late Fall, Winter and early Spring, there is often not enough sunlight to do the conversion work. Also, in cities located nearer the poles, above 35-degrees or so, the strength of the available sunlight may not be sufficient to convert LDL into Vit-D3. Since this hormone-like vitamin is one of the main factors in preventing viral infections, scientists now believe that the relative lack of it during the colder months is a primary cause of the annual increase in flu and colds most of us experience during the Winter or late Fall and early Spring. Read our comprehensive report on the health benefits of Vitamin-D3 supplementation. We recommend from December through March each year -- that most adults take 4,000 IU to 6,000 IU per day, and that children be given 1,000 to 2,000 IU per day after 2 years old.

What does "IU" mean in milligrams? Some vitamins are measured in International Units, or IU. Vitamin E and Vitamin D3 are two of these vitamins. Officially, 1 IU of Vitamin D3 is the equivalent of 0.025mg. That means the 5,000 IU adult daily dose could also be expressed as 125mg, and the 1,000 IU child dose as only 25mg. The use of "IU" is merely a conventional way of describing the dose, but milligrams or "mg" could also be used.

Consult your physician as usual before adding this vitamin to your daily regimen. People who have chronic diseases like diabetes, arthritis, cancer or heart disease, or who suffer from AIDS or other immune conditions may consider taking Vitamin D3 supplements all during the year. Also people who live well above the 35th parallels in the Southern Hemisphere or Northern Hemisphere may consider taking this supplement all through the year, regardless of their current health status.

Jarrow's Natural Gamma Vitamin-E...

nitric oxide
free radicals,
& ageing

#15. Take Gamma Vitamin-E to Fight Nitric Oxide Free Radicals and Ageing

Where to Buy: We recommend Jarrow Gamma E 300mg, 120 Capsules (4 month supply) - about $15.77

The gamma form of vitamin-e inhibits Nitric Oxide Radicals -- Nitric oxide radicals are powerful ionizing molecules that are generated as a by-product of natural metabolism in the body. Free radical ions literally rip apart delicate tissues throughout your body, which produces ageing and degeneration... The more food you digest, the more nitric oxide you produce and the more age-producing nitric oxide your body produces. Adding at least 300mg/day of the gamma form of vitamin-e can help you neutralize those NO free radicals and slow the aging process throughout your tissues. Jarrow Gamma E 300 contains Gamma Tocopherol, one of the eight members of the vitamin E family found concentrated in plant seeds and vegetable oils. Typical Vitamin E supplements only offer d-alpha tocopherol, which has been shown to deplete serum gamma tocopherol and alpha tocotreinol. Gamma tocopherol is especially protective against reactive nitrogen species which damage lipids, proteins and DNA. Inside the body, gamma tocopherol is found in high concentrations in the skin, muscle and venous tissue. Each softgel of Gamma E 300 contains more gamma tocopherol than a kilogram of pecans, pistachios, or walnuts. Alpha Lipoic Acid is added to improve the stabillity of Gamma E 300.

Alpha and gamma forms of vitamin-e are used by different organs in the body in different ways to fight oxidation and aging, so most of us should consider taking a dose of each of these important nutrients every day. Read our full report on the health benefits of vitamin-e. We suggest taking one capsule of the 300mg vitamin-e per day for most adults, plus one capsule of the alpha form of vitamin-e shown below. The single bottle of Jarrow Gamma E 300 shown here is enough for 4 months for one adult.

Jarrow's Natural Alpha Vitamin-E...

oxidation of
LDL cholesterol,

#16. Take Alpha Vitamin-E to Reduce LDL Cholesterol Oxidation and Risks for Atherolsclerosis & Heart Disease

Where to Buy: We recommend Jarrow Alpha E 400 IU, 250 Capsules (4 month supply) - Choose 2 or more bottles, about $15.01 per bottle of 250 capsules.

Alpha Tocopherol or Vitamin-E is one of the most researched nutrients in the world. Over 12,000 studies have been performed around the world on this important vitamin. The d-alpha tocopherol form of Vitamin-E is the most common form sold in vitamin supplements as "natural vitamin E". This is the form that is included inside LDL cholesterol as it is manufactured by the liver and circulated out into the blood to the organs. LDL cholesterol is a vital part of your body, important in the creation of vitamin-d3 by the skin, and used as the main building block for the creation of dozens of hormones, including both female and male sec hormones and many others. If you are deficient in alpha vitamin-e, the LDL cholesterol can become easily oxidized or electrically charged and will then be used to produce arterial plaque in your arteries, leading to atherosclerosis and cardiovascular disease, strokes and heart attacks. If you have sufficient alpha vitamin-e, a molecule of it is included inside each VLDL molecule produced by the liver. The body seeems to know that it will be needed to neutralize oxidation as the LDL is used out in your body. Although vitamin-e alpha supplementation is important, it should be accompanied by gamma supplementation to prevent the alpha form from blocking natural gamma utilization. Alpha and gamma forms of vitamin-e are used by different organs in the body in different ways to fight oxidation and aging, so most of us should consider taking a dose of each of these important nutrients every day. Read our full report on the health benefits of vitamin-e. We suggest taking one capsule of the 400 IU vitamin-e per day for most adults, plus one capsule of the gamma form of vitamin-e shown above. The single bottle of Jarrow Alpha E 400 shown here is enough for 4 months for one adult. You may order several bottles using the link provided. as you wish.

Ester Vitamin C...
for 240 Capsules
4 Month

Easier on
Your Stomach

#17. Take Ester Vitamin C, from 1 to 2 Grams per Day

Where to Buy: We recommend Ester-C The Better Vitamin C, 1000 mg, 120 Tablets (Pack of 2) - about $27.28 for 2 bottles.

Vitamin C is so important that it is one of the most often researched and studied nutrients in the world. With over 41,000 published studies in peer reviewed scientific and medical journals, ascorbic acid or Vitamin-C is perhaps the most famous of all dietary supplements. Ester Vitamin-C is a more easily tolerated kind of ascorbic acid or vitamin c that does not cause heart burn in even the most sensitive people. As a result, you can take higher doses of this important anti-oxidant without experiencing discomfort as you may if you were to take the more common non-esterified forms. Ester C is also more readily absorbed by the body, and finds its way into circulation faster and more completely. Vitamin C or ascorbic acid is important as a cofactor in the metabolism of sugar, where it is used to neutralize oxidized nitric oxide produced as a side effect of burning sugar to generate ATP for cellular energy. This vitamin can recharge vitamin-e, glutathione, SOD, CoQ-10, lipoic acid, or any other anti-oxidant to send them back to work again. This is the famous "magnifying effect" of Vitamin-C, where it enables OTHER antioxidant vitamins to do many times more work than they would if it was not there to do its recharging work. And, since it circulates in the blood, vitamin-c can play a role in de-charging oxidized LDL cholesterol, helping to prevent the neutralized LDL from being added into arterial plaques by macrophage cells. Only the oxidized LDL can be used to build plaque. This de-oxidizing process is one of the most vital functions of anti-oxidants in your body. You should consider taking it several times a day to ensure enough is flooding your body so it is always available. Unlike cats and some other animals who make their own vitamin-c, the human body cannot make this nutrient for itself, so it must be consumed daily for health. Read our full report on the health benefits of vitamin-c. We suggest taking one tablet of the 1,000mg vitamin-c, twice per day for most adults. This offer provides 240 one gram tablets. This is a 4 month supply for one adult taking 2 tablets per day. Monthly cost, about $6.80 per month.

Alpha Lipoic Acid...

in All Tissues,
Nerves & Brain

#18. Take Alpha Lipoic Acid, 600mg, 1 to 3 Times per Day

Where to Buy: We recommend Doctor's Best Alpha Lipoic Acid, 600mg, 60 Vegetarian Capsules - about $12.03.
A 1 month's supply for one adult taking 2 per day.

Alpha Lipoic Acid is a very powerful anti-oxidant nutrient that works in all tissues of the body, including the nerves and brain. It is unusual for anti-oxidants to function in both oily and watery tissues. For example, vitamin-e works in oily tissues and substances, while vitamin-c works in watery tissues and the blood. Alpha lipoic acid can work in both of these situations throughout the body. Like other antioxidant vitamins (A, E, C), lipoic acid also works to recharge other anti-oxidants so they can go back to work again. Estimates range from 8 to 20 times activity for a molecule of vitamin-e, when there is sufficient alpha lipoic acid around to recharge it. Due to its role inside the nervous tissues of the brain and peripheral limbs (legs, feet and hands), lipoic acid is used to help combat many inflammatory conditions and neuropathies. In Germany, alpha lipoic acid is a prescription drug and is commonly prescribed by physicians to help prevent diabetic peripheral neuropathy and nervous degeneration common to diabetics. Anyone concerned with degenerative inflammatory diseases should consider adding lipoic acid to their supplementation program.


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* All information on is for educational purposes only. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. Before changing your diet, or adding supplements to your diet, or beginning an exercise program, everyone should consult a qualified and licensed health practitioner; a physician, dietician or similar professional.

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Replace omega-6 vegetable oils with omega-9 olive oil... Eat oily fish like tuna, sardines, anchovy, salmon, herring... Beans, lentils, peas add fiber... Nine or more 3-ounce servings of fruits or vegetables per day...