Essential Vitamins

Essential Vitamins to Be and Stay Healthy

The Case for vitamin C

  • Vit C (L-Ascorbic Acid) is essential for humans, but we no longer produce it.
  • The recommended daily amount of approx 90 mg. is insufficient for the average person in our so-called ‘modern culture’ even less so when one ingests carbohydrates.
  • Vit C works as an antioxidant (to counteract free radicals) and aids the creation of collagen and connective tissues in the body.
  • Without Vit C our bones will crumble (osteoporosis- lack of collagen), the cancer cells can escape the collagen bind, and metastasize in different locations of the body, and the lack of collagen will make the blood capillaries weak (easily bruise, Scurvy) and the arteries will get little tears that in time will give rise to arterial obstructions, as the body attempts to plug the damaged areas. [1]  
  • Without Vit C our ability to fight infections or chemical poisonings is severely compromised.
  • Most of us need somewhere between 1500 and 4000 mg. of Vit C a day on a reasonably healthy natural food diet. Depending on our level of health, food/ drug poisoning, etc.
  • Eating carbohydrates and Vit C doesn’t work; the body will transport carbs to the cell in preference to Vit C
  • The intestines can only ingest so much Vit C at any given moment in time, when we exceed that amount we get gurgling followed by loose bowels (bowel tolerance). This is the only true barometer on which to base our level of consumption.
  • If we have been starved of Vit C in our cells (partly to do with carbohydrate diets and ongoing infections/poisonings), to redress the problem, can take quite a few months of ingesting Vit C up to bowel tolerance, preferably between meals (so as not to compete with carbohydrate consumption).
  • The intake of Vit C should be spread out 3- 6 times throughout the day, 500 to 1000 mg (or even more?) at a time depending on bowel tolerance and one’s level of illness or internal/surface infection(s).
  • An applied Kinesiologist via muscle testing can guide you as to the correct dose at any given time.

The above has been written based on my personal experiences. However, I have recently become clearer on the role of oxalates in our diets, which gives a different perspective depending on one’s diet as well as one’s desired outcome with regard to food and health. More on the pages of Healthy Eating

 What is a free radical? Any food, rancid oil, poison, that robs your body of electrons.

Bacteria, viruses, chemical poisons, including western medication (that have a list of side effects), and plant poisons in our diet if they get beyond the blood barrier, all of these will rob us of electrons, and increase our need for Vit C as well as other Vitamins.

Vit D3 and K2

More and more people are getting wise to the need for Vit D3

We can get D3 from the Sun if we spend 20 minutes of our whole body sunbathing in the summer, assuming we are not of very dark skin, otherwise we need longer in the sun, as the dark skin protects us from the ultraviolet sun rays. Those of us who do not live in a tropical country will benefit from Vit D3 for about 8 months of the year.

Vit D3 comes from animals or fish and is fat soluble. If you chew/swallow a Vit D3 tablet on an empty stomach or with a fat-free meal, it will go straight through you without the benefits.

The benefits of Vit D3 are huge, it is used in the body’s hormonal production and indispensable for the well-being and effectiveness of our T- cells in the immune system, in conjunction with Vit K2 it helps with the absorption of phosphorous and calcium and controls the calcium levels in the blood, so it helps to regulate blood pressure, and maintain a healthy heart.

To get enough Vit D3 on a daily basis you would have to ingest:

Cod liver oil, 1 tablespoon, 1,360 IU.

Fresh salmon   3 oz.   570 IU.

Halibut     1/2 fillet    384 IU.

Mackerel   1/2 fillet    360 IU.

Sardines    2 fish         46 IU.

 Egg yolk,       per yolk, 44 IU.

  Pretty regularly and there would be a small chance of overconsumption of Vit D3 if overdone, this in turn over time could lead to calcification and hardening of blood vessels.

 Whereas a Vit D3 tablet once a day once late spring and summer are gone would be simpler, and guarantee you’re receiving adequate amounts.

What is an adequate amount? Depends on who you ask, and your present level of health. As you will gather from other parts of my website, I use muscle testing to diagnose deficiencies or excesses in the diet.

It is worth noting that in sunlight our bodies will stop absorbing Vit D3 after about 20,000 IU. , and will store the excess until consumed. However, when ingested, the body may not have a mechanism to stop storing the excess.

What I have noted in my practice is that when someone comes, and they are totally deficient in ViD3 their body will ask for 8000 IU. for about 5 days and then suggests a maintenance dose down to 4000 IU.  Or 2000 IU.  If they eat fish/eggs regularly.  I am on a maintenance dose of 4000 IU. and I regularly ask whether it is too much or not. In my case, I am a carnivore and eat no fish or eggs.

The FDA recommendation is 800 IU.  Per day, with a suggested maximum safe dose of 4000 IU. per day

If you are a vegetarian who for ideological reasons will not touch animal products, you can get Vit D2 derived from the plant kingdom. They are not as good as D3

If you are a vegetarian you will also need Vit K2 and you can get Vitamin tablets with Vit D + K2

If you eat meat a good few times a week, well, there is plenty of Vit K2 already in meat, so you don’t need the supplementation.

Symptoms of Vit D3 deficiency; whilst the jury is out on this one, there seems to be a correlation between depression and lack of sleep in winter months, as well as a weakened immune system.



 A crucially important addition to our health, it plays a large part in the functioning of our hormonal and internal organs, there are many ways to acquire it depending on diet, increasingly difficult, as a lot of the long-lived fish in the oceans are now contaminated with heavy metals, and in these days of monoculture, it is increasingly hard to find iodine in vegetables.

The recommended daily amount for an adult is 150mcg. [2] Videos of lectures that I have watched in the past claim that professional researchers, because of their understanding of how iodine takes such a huge part in so many other body processes apart from the thyroid, will take 500mcg a day.

  Through Kinesiology muscle testing I have ascertained that my need is 2 drops a day or 300 mcg. I should also point out that not everyone I have tested needed a supplement with iodine.  So it is important to know if it’s in our food or not.

The following is a partial list from the National Institute of Health

levels of iodine in foods

You will note that unless you eat kelp, Cod, and milk (if the cow has been given iodized feed) daily, it is tough to meet the requirement without supplementation.


Selenium is a mineral found in the soil – well in theory at least! There are parts of Africa, China, Eastern Europe and parts of America with low levels in the soil. Modern monoculture practices don’t help either.

Technically, it is a trace mineral, so one needs very small amounts. Yet it is an important component of selenoproteins, enzymes, catalysts in the activation of thyroid hormones, and much more.

The official guideline is that there is enough in food for the average person. We would have to define food first, as many think of factory-manufactured items as foods. On the other hand, many immune-compromised illnesses seem to include low levels of selenium as a common factor.

Technically in theory meat, fish and poultry are more likely to be selenium-rich, However, I live in Scotland and I can be described as a carnivore in terms of my eating habits. Yet, I was short of Selenium and need to supplement. My wife eats a much more rounded diet that includes fish and chicken as well as home-grown vegetables, she has no deficiency of selenium.

One easy way to find out if you need supplementing is to go to an Applied Kinesiologist who will test for all the nutrients very quickly, or you could get a blood test

Science direct Selenium supplementation

Selenium deficiency symptoms

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