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Dr Greger's Optimum Nutrition Recommendations (including essential supplements)  


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1 August 2020 18:34  

Optimum Nutrition Recommendations (including essential supplements)

For optimum nutrition, we should eat grains, beans, nuts, seeds, fruit, and as many vegetables as we can eat (specifically dark green leaves, berries, and white (or green) tea. Attention should also be paid to these nutrients:

Vitamin B12 (see also Which type of vitamin B12 is best)

  • At least 2,000 mcg (µg) cyanocobalamin once each week (sublingual type). 
  • Those over 65 years of age should take at least 1,000 mcg (µg) cyanocobalamin every day.

Omega-3 Fatty Acids

  • 250 mg daily of pollutant free (yeast- or algae-derived) long-chain omega-3’s (EPA/DHA)

Vitamin D3 (daily);

  • 15-30 minutes of midday sun (15 for those with lighter skin; 30 for those with darker skin)
  • plus 2,000 IU supplemental vitamin D during Winter months


  • >600mg daily via calcium-rich plant foods (low-oxalate dark green leafy veg = all greens except spinach, chard, and beet greens (all healthy foods but high in oxalates).


  • For those who don’t eat seaweed  or use iodized salt, a 150 mcg daily supplement
    • The sea vegetable hijiki (hiziki) should not be eaten due to high arsenic levels
    • Kelp should be avoided as it tends to have too much iodine


  • Menstruating women should increase absorption by combining iron-rich foods and vitamin C at meals (check for iron-deficiency anemia every few years).
  • Men should be checked for an iron overload disease before any attempt to increase intake


  • Northern Europeans may need to take a supplement or eat a daily Brazil nut