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Updated Jan 14, 2024

DISCLAIMER: The information on this page is provided for educational purposes only and is not meant as medical advice to diagnose, treat, cure or prevent any disease. Always consult with your physician if you're taking any medication, have a medical condition, or consider making changes to your diet or nutritional regimen.

Here's all the food I'm passionate about! Vitamins are defined as stuff our body needs but can't
make enough on it's own. I recommend the dry (non-oil) versions of the vitamins because they
work for every buddy. Folks who have had a gall-bladder removal or duodenal switch are unable
to digest the oil versions of the vitamins (most softgels) and therefore are more prone to vitamin


These references where really useful: the Recommended Dietary Allowances catalogNational
Institute of Health Dietary Supplement Fact Sheets
, and the Dietary Reference Intakes for Calcium,
Phosphorus, Magnesium, Vitamin D, and Fluoride
, all available for free, where really useful into
understanding how the Recommended Daily Allowances and Tolerable Upper Intake Levels (ULs)
where derived.


The website has a great drug/medication interaction checker where you can add each
of the medicines you take along with the vitamins and minerals and see any adverse interactions
among any of them.  Also, I've included links to specific scientific research next to each supplemen
below. Enjoy!! ^_^*

#1 on my list: Organic, non-gmo food

Read my story here to learn more about gmo's and checkout my shopping list!


Distilled Water

Our bodies are composed of about 60% water! So having a great water source is

fundamental to a healthy body. I prefer distilled water because it removes fluoride

and other harmful chemicals from the water. Yes, fluoride is really really bad for you 

(link2). Fluoride also binds with calcium and leads to calcification of the pineal gland

and the arteries (atherosclerosis). Yes, although distilling water removes the minerals

from the water, we consume most of the minerals we need from the food we eat and 
I've also included below a phenomenal multi-mineral supplement I found.

Likewise, rain water is distilled water. It's nature's way of purifying water. Distilling water is super slow though! It takes about 5.5 hours to distill one gallon of water, so I bought two water distillers to speed things up. I use these everyday. There are also automatic and whole-house systems available though they are more pricey. Just seeing the residue left behind from tap water made me a believer! Google "distilled water residue." If anything you can always get a gallon of distilled water from Walmart for about $1 each. I use it for everything: drinking, cooking, pets, plants, you name it. I've been drinking distilled water for over 3 years and I feel great. Some folks opt for natural spring water but I just don't trust the heavy metals and other contaminants in the soil anymore. =D My main goal when it comes to water is to stay away from fluoride and drink simple, pure water. ^_^*


Vitamin A: Works in synergy with Vitamin D and K as explained here. Great for growth,
development, immune system and good vision. Daily. ^_^

Vitamin B complex: The Vitamin B complex has many neurological and gastrointestinal
benefits. Vitamin B deficiency can lead to anemia, fatigue, mood/mental disorders and
lots of other stuff. Many Vitamin B supplements do not have enough Vitamin B. This one
is a good one. More information on toxicity here and here. Daily.

Vitamin C: Great for your immune system, wound healing and preventing scurvy. Daily.

"...doses above 400 mg have no evident value." (link) More information on doses here.

Vitamin D3: Miracle drug. Helps with the flu, diabetes, hypertension, osteoporosis, arterial esclerosis, cancer and lots more. Check out this video! More information here. I take three every day.

Vitamin E: Supports a healthy heart and immune system. Great antioxidant. This is the natural "d-alpha" version. Avoid the synthetic "dl-alpha" versions (link). Toxicity information here and here. Folks on anticoagulant drugs like warfarin please consult your doctor (link), although blood thinning issues are lessened when also taken with Vitamin K (link). E-200 daily or E-400 every other day.

Vitamin K2: De-calcifies your arteries and pineal gland. Most of the k2 being sold right now is in the mcg range which doesn't work. The one listed at the top of this page is great! More information here. Also, 5mg is not a high dosage. Btw, vitamin k is not potassium, the element K. Take daily.


I decided to focus my research on multi-mineral supplements instead of multi-vitamin-with-multi-minerals
("MVMM's" eg One-A-Day or Centrum) because I've listed great options and doses for vitamins in this page above
already AND because MVMM's rarely provide adequate amounts of vitamins and normally use very low quality
ingredients especially when it comes to minerals.


Let's take magnesium for example. Very rarely do supplements use anything else other than magnesium oxide to
deliver magnesium. According to Wikipedia, "Magnesium aspartate, chloride, lactate, citrate and glycinate each
have bioavailability 4 times greater than the oxide form" AND "Magnesium is absorbed orally at about 30% bioavailability from any water soluble salt, such as magnesium chloride or magnesium citrate." Doing the math this means that your body only absorbs 7.5% (30% / 4) of the magnesium from magnesium oxide supplements! Hardly anything at all!

It was very challenging to find multi-mineral supplements that did not use magnesium oxide, however I did come across this one by Vital Nutrients. All the minerals here combined with either citric acid or malic acid. These are the acids most commonly found in lemons, apples and other fruits. These acids are easily consumed by the body because they are fundamental to the Citric Acid Cycle in metabolism. Also, the acid contribution to the body in one pill is negligible. In other words, there is no better, more benign way of delivering minerals to the body than through these two acids.

Folks with chronic illnesses and under regular medications need to consult their doctor before taking mineral supplements regularly because these minerals help regulate many muscular, cardiac and neurological functions including blood pressure. For example, folks with kidney failure do not excrete magnesium from the body very well and therefore taking a multi-mineral supplements regularly can lead to a magnesium build up in the body which has many serious side effects.

Overall, I did not find an adequate multi-mineral vegan option but there are vegan options for each mineral individually. I just feel Vital Nutrients did such a great a job in mineral quality and dose that I chose to stick with this multi-mineral supplement.


Checkout these links (1, 2, 3, 4, 5) to learn more about fluoride and how it was introduced into the mainstream through corporate interests. The first link has over 77 references! Here are some quotes from some of these pages:



Enamel hardness is 5 on the Moh scale. Most toothpastes have silica which is about 6-7 Mohs. So you're literally brushing your teeth with sandpaper when you use mainstream toothpastes. 😄 Crest, Sensodyne, Trader Joes, and Auromere all have silica in them. Crest and Sensodyne even have Titanium dioxide. Brushing your teeth regularly with abrasive toothpastes will wear your enamel down and make your teeth weaker and more sensitive.

I love the information from the The Weston Price Foundation (see the links in the fluoride section above) because

It doesn't get any better than this!! ❤️ So glad I found them!
Tooh polish:
Combo pack:

Tooth enamel moh hardness
Silica moh hardness



  • High fructose corn syrup, corn syrup

  • Hydrogenated oils

  • Aspartame (in practically all bubble gums)

  • Titanium and aluminum in anything: advil/ibuprofen (advil softgel versions don't have titanium), makeup, mints, medicine, candy, deodorant, creams, health care products, eye shadows... etc.

  • Artificial coloring dyes. Do a web search for "yellow coloring cancer" without quotes and you'll see what I mean.

  • Farm raised fish

  • Check your ingredients!!


WOW! This part was a major eye-opening experience for me. According to Dr. Sarno and Dr. Mann, there are actually numerous illnesses that can originate in the mind such as: back pain, allergies, migraines, tension headaches, hypertension, fibromyalgia, carpal tunnel, tennis elbow, irritable bowel syndrome, plantar fasciitis, lyme disease and many others. Sounds amazing right!?

Dr. Sarno, Dr. Mann and many other physicians have found that there is direct correlation between repressed emotions / traumas and the body's autonomic-peptide system and the sympathetic nervous system. After successfully treating thousands of patients, they wrote their books (link1link2) and shared their knowledge. I personally know of someone who healed their chronic back pain using Dr. Sarno's approach. Even Howard Stern raves about him!

My reason for including this "mind-body connection" section here is to state that just as it is important to have a healthy nutritional practice, it's also imperative to have a healthy mind. There is nothing wrong with treating these illnesses with medication. However, if you'd like to take a step further and tackle those repressed energies, I highly encourage you to: get more than 4 hours of sleep, practice meditation, try to minimize your stress in your day-to-day life and possibly even explore your subconscious with the help of an experienced hypnotherapist.



I hope you enjoyed this page! I put in so many hours putting all this information together because I really feel it's just so important. I hope that the information you've come across here is a positive influence in your life.

What are you favorite foods and practices?! Send me a message by clicking on the contact button above!

Godspeed!! ^_^*

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