The Vitamin & Supplement Key

Fab Four*
1. Multivitamin
2. Vitamin D3
3. Fish Oils
4. Probiotics

*Dr. Lipman’s top recommendation for everyday use, covering our most basic health bases.

Sleep Deprived
1. Acetyl Glutathione
2. CoQ10
3. Magnesium

Living in a Cold Climate*

1. Magnesium
2. Powdered Greens
3. B Complex
4.

*It’s also essential to have your Vitamin D levels checked in case you are deficient.

Feeling Low
1. B Complex
2. Powdered Greens
3. Acetyl Glutathione
Stressed Out
1. B Complex
2. Magnesium
3. Acetyl Glutathione
4. L-Theanine

Missing The Sun*

1. Powdered Greens
2. Acetyl Glutathione
3. CoQ10
4.

Trying to Lose Weight

1. Acetyl Glutathione
2. MCT Oil
3. Alpha-Lipoic Acid

Vegetarian
1. B Complex
2. Acetyl Glutathione
3. CoQ10

Aging
1. Acetyl Glutathione
2. CoQ10
3. Alpha-Lipoic Acid
4. B Complex
Backed Up
1. Powdered Greens
2. Magnesium

Immunity Boosting
1. Acetyl Glutathione
2. Probiotics
3. MCT Oil

Inflammation
1. Turmeric
2. Fish Oils
3. Vitamin D3

The Glossary
Acetyl Glutathione

“Glutathione is one of the most powerful antioxidants our bodies produce. It regulates metabolic
processes and is crucial for proper mitochondrial function and energy production. It’s also thought to
play an important role in reducing free radicals, clearing heavy metals and supporting immune
function, which are all very worthy, health-enhancing pursuits! Chronic illness, over-the-counter
medications, long-term toxic exposure, stress and aging can not only deplete stores of glutathione,
but also inhibit our ability to produce it. And low glutathione levels have been linked to every major
aging process in the human body. So fight back with supplementation – and help keep your energy
levels higher, for longer. The good news is that until recently the only way to get glutathione into our
bodies efficiently was intravenously — now there is an effective oral form.”

Alpha-Lipoic Acid

“Alpha-Lipoic Acid is found in every cell of your body. It’s a potent, versatile, antioxidant warrior
that helps beat down inflammation, balance those blood-sugar raiders and protect your skin collagen
battlements. It boosts the effectiveness of other antioxidants in your body, promotes nerve health,
maintains healthy skin, helps remove heavy metals from the body and purifies the liver. Simply put,
ALA has your back. Although your body does produce ALA, it doesn’t make large enough
quantities, and as with CoQ10, the amount of it produced decreases naturally with age. In order to
get enough, consider taking an Alpha-Lipoic Acid supplement and, of course, always eat well. Good
sources include grass-fed red meat and organ meats, as well as vegetables like broccoli, collards and
spinach”

B Complex
“Picture B Complex like a beehive, made up of 11 nutrient worker bees, creating and sustaining your
body’s energy supply by helping to break down proteins, fats and carbohydrates. The busy B’s
activities keep heart health and immunity humming and therapeutic doses are also a great treatment
for a headache, fatigue, mood, stress and menstrual disorders. With B vitamins involved in so many
of the body’s operations, it’s easy to see how coming up short can easily affect how well you feel on
a given day, so treating your body to a B Complex supplement is a virtual no-brainer. This is
particularly key if you follow a vegetarian or vegan diet which might be short on B’s.”

CoQ10

“CoQ10 is an extremely powerful antioxidant that offers amazing benefits for just about everyone. It
has virtually endless applications and qualities. It has anti-aging properties, increases energy and can
lead to improved cardiovascular and cellular health. In fact, maintaining high CoQ10 levels is so
critical, I recommend supplementation to many of my patients, particularly those who are over 40,
battling fatigue or dealing with cardiovascular issues. For the over 40 set, I usually suggest starting
with 200-400 mg daily for the first four weeks, and then 200 mg a day to maintain healthy levels. If
you take statins – the cholesterol lowering drugs – then CoQ10 levels are even more important, as
statins can slash them by as much as 40%, leaving you vulnerable to all sorts of problems, especially
muscle pains. My advice? If you must take a statin, CoQ10 supplementation is an absolute, health-
saving must.”
Vitamin D3

“Vitamin D is actually a pre-hormone and not a vitamin. But distinctions aside, it functions like the
office busy body, involving itself in just about everything. For one, it plays an essential role in the
creation of hundreds of disease-preventing proteins and enzymes, and affecting more than 2,000
genes in the body along the way. It enhances muscle strength, builds bone, has anti-inflammatory
and anti-cancer effects and bolsters the immune system. If you come up perpetually short, over time,
you could be leaving your body vulnerable to scourges like heart disease, cancer and diabetes.
Here’s the tricky part: it’s virtually impossible to get adequate amounts of vitamin D from food, so
you have to get it from supplements and sun exposure.”

Fish Oils

“Fish oil supplements are rich in the essential omega-3 fatty acids EPA and DHA, which are vital to
good health. They support your body’s ability to prevent chronic diseases and help protect it against
inflammation. They also promote a stronger immune system; they support cardiovascular, joint and
vision health; they strengthen skin, hair, and nails; they enhance nutrient absorption and metabolic
function; and they help with attention, mood and memory skills. In short, fish oil is seriously good
stuff. As with Vitamin D, you can’t make your own omega-3 fatty acids, so you’ve got to get it from
outside sources. Fatty fish and fish oil supplements are your best bets, particularly because many
fatty fish are contaminated with mercury and other nasty stuff. Indulge in fish oil supplements
instead!”
Magnesium

“Magnesium is a mineral that is responsible for the correct metabolic function of over 350 enzymes
in the body. You’ll find it in leafy green vegetables, nuts, seeds, legumes and even dark chocolate.
Spinach, pumpkin seeds and black beans are especially high in magnesium too. Still, many of us fall
short. So what can magnesium do for you? It will help you unwind, relax aching and tense muscles,
keep blood pressure in check and ease constipation.”

MCT Oil

“Get to know medium-chain triglycerides oil because it’s an excellent, yet under-the-radar
supplement that’s useful for boosting energy and supporting athletic performance, as well as
metabolic function and cognitive health. Unlike dietary fats, MCTs are a unique form of fat that need
less energy and enzymes to be digested, which makes them a more readily accessed energy source.
Better yet, MCTs are burned for energy and don’t get stored as fat in the body. So whether you’re
planning to run circles round the competition at the office or on the treadmill, MTC oil is an
excellent alternative to sugary “energy” bars, chemical “goos” and performance gels.”

Multivitamin
“We have a huge need for protective, health-supporting nutrients to help us combat the daily assault
of living in a polluted and stressful world. Think of a multivitamin as a little insurance policy to help
protect your body against the vitamin and mineral shortfalls that can occur even in diets that are rich
in healthy foods. By gifting your body with a multi, you’ll also be optimizing cellular function,
which helps make all your systems work consistently at their peak, instead of sputtering through the
day.”

Powdered Greens

“No doubt you’ve probably seen friends and co-workers with a tall glass of greens in hand – and
with good reason. Powdered greens are the easiest way to quickly nourish every system in your body
– and help pick up some of the slack if you’re not eating enough greens every day. What’s in them
for you? Enhanced immunity; boosted energy levels; better digestion and, depending on the formula,
a nice dose of good bacteria for your gut. Beats the pants off a Diet Coke, now doesn’t it? Powdered
greens are also full of vitamins and minerals, anti-oxidants, enzymes, phytonutrients and other
health-enhancing entities. Better yet, just a scoop a day will deliver the same antioxidant support of
three to five servings of fruit and vegetables, so toss a scoop into your morning smoothie and drink
up!”
Probiotics

“Probiotics are the naturally occurring ‘good’ bacteria that live in your gut and play a significant role
in your total wellness. When you’re healthy, your intestinal tract hosts a battalion of more than 100
trillion friendly bacteria, who spend their days aiding digestion, boosting your immune system and
consuming bad bacteria. They manufacture key nutrients and limit the growth of yeast and unhealthy
bacteria — and, in their spare time, they also help inhibit bouts of lactose intolerance, poor digestion
and diarrhea. But as strong as your belly battalion might be, poor diet, stress, pollution and antibiotic
use can wipe out the good guys – so it’s up to you to fortify and repopulate your gut with healthy
bacteria. That’s where probiotics come in: a daily dose is a fantastic way to swiftly and significantly
improve digestion and strengthen immunity – no prescription required! Side effects are rare,
although some people may initially experience some gas and bloating, which usually subsides within
a few days.”

L-Theanine

“L-theanine supplements are nature’s “chill pills.” Found primarily in tea, L-theanine is an amino
acid that helps calm the nervous system. It’s also thought to be the secret to tea’s subtle calming
effects despite the caffeination. While it can help improve your quality of sleep, L-theanine is also
helpful for reducing anxiety levels. These days, with so many people stressed to the max, it’s an
effective, drug-free alternative that enables you to take the edge off anytime the need arises.”
Turmeric

“Turmeric, that wonderful, mild-mannered root that gives curries their yellow color, is the Superman
of the spice world. Turmeric root contains curcumin, which helps reduce inflammation. When you
stop inflammation in its tracks, a lot of good-things follow, like reductions in pain and fatigue and
improvement in mood and cognitive function. Curcumin also interrupts the normal progression of
cancer cells and is found in most traditional anti-cancer herbal formulas. If I had to choose one
single herb for all possible health needs, I would choose turmeric. It’s a winner.”
 Vitamins For Dummies
From Vitamins For Dummies by Christopher Hobbs, Elson Haas

Following a daily program of taking supplements and eating nutrient-dense

foods is vital for maintaining your health and getting the vitamins and minerals
your body needs to stay healthy. Some nutrients alleviate common maladies so
you can reduce your intake of over-the counter and prescription medications.
Always follow the recommended daily allowance for vitamins and supplements.
Recommended Daily Supplement Program for Good
Health
Because your body needs a healthy daily dose of vitamins and minerals get into
a supplement-taking routine, consistency is the key to success with
supplements. Even though each person’s needs are different, the following list
of daily supplements is beneficial for almost everyone:

 Complete multivitamin and mineral supplement with whole foods and

herbs to make sure all your health bases are covered

 Vitamin C to help protect cell membranes from toxic wastes

 Vitamin E and Selenium to protect cells and tissues from damage

 Calcium to keep your bones and teeth strong

 Magnesium to calm you and help you de-stress

 Ginkgo (if you’re over 45) to protect your eyes, ears, and memory
 Milk thistle (if you regularly consume alcohol or pharmaceutical drugs like
aspirin) to benefit the health of your liver

 Siberian ginseng if you are under stress or are active and want to
increase endurance

 Hawthorn to protect your heart and cardiovascular system

 Saw Palmetto (if you’re a man and over 50) to protect the health of your
prostate gland

 Phytoestrogens (for women) from red clover, soy, or kudzu root to

protect your bones and heart and ensure an easy menopause
Whole Food Sources of Common Supplements
The best way to get most of the vitamins, minerals, and other nutrients you
need is through your diet. As you choose to eat healthy foods, you'll soon see
and feel the benefits — like increased energy, clearer thinking, and better
looking skin. To get the supplements you need, look for these food sources:
Supplement Natural Sources

Calcium Yogurt, broccoli, leafy greens, sesame seeds

Folic acid Brown rice, leafy greens, salmon, whole grains

Iron Leafy greens, nuts, seeds, raisins, liver, beef

Magnesium Grains, legumes, vegetables, nuts, seeds, seafood

Potassium Fruits and vegetables, whole grains, nuts and seeds

Selenium Yeast, wheat germ, rice, and other whole grains

Zinc Oysters, meat, eggs, whole grains, pumpkin seeds

Vitamin A and beta- Yellow and orange fruits and vegetables, egg yolk
carotene

Vitamin B Whole grains, vegetables, nutritional yeast

Vitamin C Citrus, bell peppers, tomatoes, strawberries

Vitamin E Vegetable oils, nuts, seeds, whole grains, dark green leafy
vegetables

Easing Common Ailments with Nutritional Supplements

Supplements play a vital role in supporting many body functions and offer
tremendous benefits for increasing energy, easing common symptoms, , and
reducing the effects of stress. Take a look at the following chart to see what
vitamins and minerals can help alleviate some common conditions:
Condition Nutritional Supplements

Arthritis pain Multivitamin, vitamin C, vitamin E, selenium, glucosamine, ginger,

turmeric, stinging nettle tea

Back pain Vitamin C, glucosamine, calcium, magnesium, St. John’s wort, ginger

Colds Zinc, vitamin C, vitamin A, echinacea, yarrow, peppermint, elder

Constipation Vitamin C, psyllium seed, cascara sagrada, flaxseed

Fatigue Multivitamin and mineral supplement, folic acid, Siberian ginseng,

ginseng root, licorice root, vitamin B-12

Hay fever Vitamin C, quercitin, nettles, eyebright, reishi

Insomnia Melatonin, magnesium, 5-HTP, valerian, kava, California poppy

Poor memory Vitamin B-12, lecithin, folic acid, ginkgo

Obesity Chromium, magnesium, vitamin C, vitamin E, vitamin B-6

Osteoporosis Calcium, vitamin D, magnesium, boron, red clover, nettles, horsetail

Parasites Acidophilus, black walnut, garlic, multivitamin and mineral supplement,

grapefruit seed extract, artemesia (mugwort)

Premenstrual Calcium, magnesium, vitex, motherwort, evening primrose oil, dandelion

syndrome

Sore throat Zinc, vitamin C, echinacea, sage

Sprains and strains Vitamin C, glucosamine, magnesium, St. John’s wort oil

Stress B vitamins, vitamin C, vitamin E, calcium, magnesium, Siberian ginseng,

California poppy

Natural Substitutes for Medication

Although no herbal medicine is safe under every condition for every person,
herbal remedies are becoming increasingly popular because they’re considered
safer than pharmaceutical drugs. Take a look at some of the natural substitutes
you can use for prescription and over-the-counter medications:
Medication Substitute

Allergy medication Quercitin, vitamin C, nettle

Antibiotic Vitamin C, echinacea, goldenseal, bropilus

Antidepressant St. John’s wort, vitamin B-6, 5-HTP, tyrosine

Anxiety reliever B-vitamin complex, calcium, magnesium, kava, California poppy

Arthritis relief Glucosamine, Chondroitin sulfate, turmeric, ginger, evening primrose
oil, omega-3 fatty acids

High cholesterol Niacin, vitamin C, garlic, shiitake, fenugreek

Daytime cold Vitamin C, vitamin A, zinc lozenges, echinacea, elder

medication

Indigestion Acidophilus, gentian root, artichoke leaf digestive enzymes

Sleep aid Melatonin, magnesium, 5-HTP, valerian, California poppy

*See your doctor or other health practitioner about persistent, serious

conditions.
What’s recommended for your body daily:
 
Complete multivitamin and mineral supplement with whole foods (see below for whole
foods) and herbs to make sure all your health bases are covered
Vitamin C to help protect cell membranes from toxic wastes
Vitamin E and Selenium to protect cells and tissues from damage
Calcium to keep your bones and teeth strong
Magnesium to calm you and help you de-stress
Ginkgo (if you’re over 45) to protect your eyes, ears, and memory
Milk thistle (if you regularly consume alcohol or pharmaceutical drugs like aspirin) to
benefit the health of your liver
Siberian ginseng if you are under stress or are active and want to increase endurance
Hawthorn to protect your heart and cardiovascular system
Saw Palmetto (if you’re a man and over 50) to protect the health of your prostate gland.
Some people believe that Saw Palmetto along with Zinc and Biotin can help retain head
hair as well.
Phytoestrogens (for women) from red clover, soy, or kudzu root to protect your bones and
heart and ensure an easy menopause
 
Food sources of common supplements:
Even though many people like Blair take extra vitamins and minerals to supplement their
diet, you can receive the necessary nutrients for your body by consuming a diet rich in the
following foods.
 
Calcium
Yogurt, broccoli, leafy greens, sesame seeds
Folic acid
Brown rice, leafy greens, salmon, whole grains
Iron
Leafy greens, nuts, seeds, raisins, liver, beef
Magnesium
Grains, legumes, vegetables, nuts, seeds, seafood
Potassium
Fruits and vegetables, whole grains, nuts and seeds
Selenium
Yeast, wheat germ, rice, and other whole grains
Zinc
Oysters, meat, eggs, whole grains, pumpkin seeds
Vitamin A and beta-carotene
Yellow and orange fruits and vegetables, egg yolk
Vitamin B
Whole grains, vegetables, nutritional yeast
Vitamin C
Citrus, bell peppers, tomatoes, strawberries
Vitamin E
Vegetable oils, nuts, seeds, whole grains, dark green leafy vegetables
 
Using nutritional supplements to cure common ailments:
Some people believe vitamins and minerals can not only cure colds, pains, and illness, but
can also promote a healthy brain and body.
 
Arthritis pain
Multivitamin, vitamin C, vitamin E, selenium, glucosamine, ginger, turmeric
Back pain
Vitamin C, glucosamine, calcium, magnesium, St. John’s wort, ginger
Colds
Zinc, vitamin C, vitamin A, echinacea, yarrow, peppermint, elder
Constipation
Vitamin C, psyllium seed, cascara sagrada, flaxseed
Fatigue
Multivitamin and mineral supplement, folic acid, Siberian ginseng, ginseng root, licorice
root, vitamin B-12
Hay fever
Vitamin C, quercitin, nettles, eyebright, reishi
Insomnia
Melatonin, magnesium, 5-HTP, valerian, kava, California poppy
Poor memory
Vitamin B-12, lecithin, folic acid, ginkgo
Obesity
Chromium, magnesium, vitamin C, vitamin E, vitamin B-6
Osteoporosis
Calcium, vitamin D, magnesium, boron, red clover, nettles, horsetail
Parasites
Acidophilus, black walnut, garlic, multivitamin and mineral supplement, grapefruit seed
extract, artemesia (mugwort)
Premenstrual syndrome
Calcium, magnesium, vitex, motherwort, evening primrose oil, dandelion
Sore throat
Zinc, vitamin C, echinacea, sage
Sprains and strains
Vitamin C, glucosamine, magnesium, St. John’s wort oil
Stress
B vitamins, vitamin C, vitamin E, calcium, magnesium, Siberian ginseng, California poppy
 
Natural Substitutes for Medication
If you are someone that shies away from taking medications, a natural remedy may be the
answer. Natural remedies should be taken with warning, although they can be beneficial,
some people may have reactions. You should always consult a doctor before taking any
natural remedies or beginning any supplemental regimen.
 
Allergy medication
Quercitin, vitamin C, nettle
Antibiotic
Vitamin C, echinacea, goldenseal, bropilus
Antidepressant
St. John’s wort, vitamin B-6, 5-HTP, tyrosine
Anxiety reliever
B-vitamin complex, calcium, magnesium, kava, California poppy
Arthritis relief
Glucosamine, Chondroitin sulfate, turmeric, ginger, evening primrose oil, omega-3 fatty
acids
High cholesterol
Niacin, vitamin C, garlic, shiitake, fenugreek
Daytime cold medication
Vitamin C, vitamin A, zinc lozenges, echinacea, elder
Indigestion
Acidophilus, gentian root, artichoke leaf digestive enzymes
Sleep aid
Melatonin, magnesium, 5-HTP, valerian, California poppy
 
Natural Remedy Cheat Sheet
Acne
 Dab tea tree essential oil onto acne for a quick-healing spot treatment. (Find
100% pure essential oils here.)

 Dab frankincense essential oil onto acne scars to reduce appearance.

Bruises
 Apply multipurpose herbal healing ointment to the bruise a few times a day.

Burns
 Apply 100% pure lavender essential oil to a fresh burn to ease pain and speed
healing. (Find it here.)

 Apply a layer of herbal healing ointment to reduce pain and inflammation.

Chest congestion
 Whip up some homemade vapor rub and use a few times a day and apply
before bed.

Coughs
 Brew a cup of tea with elder flower, marshmallow root and plantain leaf. Use ½
teaspoon of each herb per cup. (Find organic bulk herbs for this tea here.)

 Use this natural cough syrup (for kiddos over one year) every few hours.

Cramps
 Drink a few cups of herbal tea for menstrual pain and cramps.

Cuts
 Sprinkle on yarrow flowers before applying pressure to quickly stop bleeding.
(Find organic dried yarrow here.)
 Wash fresh cuts with a strong calendula infusion (how to make an infusion) to
prevent infection and soothe skin.

Diaper rash
 Make a multipurpose healing ointment and apply at every diaper change.

 Apply a drop of pure lavender essential oil to speed healing. Dilute in a

tablespoon of coconut oil. (Find 100% pure lavender EO here and organic coconut
oil here.)

Diarrhea
 Drink a strongly-brewed cup of peppermint tea. (Find organic dried peppermint
leaves here.)

 Dilute a drop of peppermint essential oil in a tablespoon of coconut oil and rub
on the lower abdomen. (Find pure peppermint EO here.)

 Brew a cup of red raspberry leaf and lemon balm tea. Use ½ teaspoon of each
herb. Drink throughout the day to stay hydrated, soothe the stomach and stop
diarrhea. (Find these bulk herbs here.)

Headaches
 Have a glass of water; you might be dehydrated.

 Apply peppermint oil to your forehead and feet. Dilute with a littlecoconut

oil first.

 Layer one drop lavender essential oil and one drop frankincense essential oil on

the temples and forehead. (If peppermint doesn’t work or you don’t have any.)

Insomnia/trouble sleeping/crazy kids

 Give kiddos a cup of sleepy tea an hour or two before bed. Lemon balm
soothes the nervous system.

 Apply a drop of lavender essential oil to the bottoms of feet. Add a drop to the
pillow as well.

 If lavender doesn’t work, mix a drop of vetiver essential oil with a drop of a

citrus essential oil. Apply to the back of the neck.
Nose bleeds
 Roll half a square of toilet paper so that it resembles a tampon (for lack of a
better description), roll in herbal healing ointment and insert gently into the bleeding
nostril. (We use this remedy quite often.)

Owies
 Gently clean with herbal bar soap and water.

 Apply a layer of herbal healing ointment every few hours.

Rashes
  Add one drop each of lavender and tea tree essential oils to a tablespoon
of coconut oil. Apply to the rash every few hours.

Sore or scratchy throat

 Rub a drop or two of lemon essential oil on the throat.

 Drink a cup of marshmallow root tea. Add a little raw honey, too (don’t use raw
honey under 1 year of age).

Upset tummies
 Have a cup of lemon balm and red raspberry leaf tea – steep ½ teaspoon of
each.

 Dilute a drop of peppermint essential oil in a tablespoon of coconut oiland rub

on the abdomen.

Yeast
 Apply anti-fungal coconut oil to affected area several times a day.

 Add probiotics to the diet. If possible, apply the probiotic, like homemade

yogurt, to the affected area.

This list is by no means a comprehensive natural remedy guide, but rather a

quick cheat sheet for the person who wants to use natural remedies for
common issues, but doesn’t want to dig through an herbal remedy book every
time something comes up. Feel free to print it off (using the print button at the
end of this article) so you have your most-used remedies in one place! You can
use this list for your own family and add or take away from it so that it’s most
useful for you.