I’ve had a bad reaction to a couple of multivitamins (most of them contain soy derivatives), so I don’t take a multivitamin. Beware off prenatal vitamins too. If you end up being extremely sensitive, steer clear of either. Just so everyone knows, unfortunately, none of these reactions are caused by low vitamins or minerals.

I had all those checked out first. I was particularly wondering about B12. But, alas, it’s a much more complicated problem than that.

I’ve done vitamin testing recently and my B vitamins were a bit low (other than B12). Possibly a microbiome problem. Other than that, nothing was out of the ordinary. When I was a kid, I had depleted zinc and vitamin D3. I’ve listed vitamins we don’t react to,  and ones that have limited additives.

Currently, we’re able to take:

Minerals: 

Magnesium L-Threonate – Lots of people are low in this. It’s the most absorbable type or magnesium (avoid magnesium stearate) and has no rice flour in it.

Zinc – I take 25mg because I was low in zinc as a child. Do not take on an empty stomach.

Vitamins:

Vitamin B complex – I take this and tolerate it well.

Vitamin B12 – This is a high dose vitamin B12. Check with your doctor to find the dose, but I suspect you’d only need a drop. Dad’s taken this before and it’s fine, I haven’t, my B12 levels are high anyways.

Vitamin C – it’s possible that high doses of vitamin C are really good for people. Dad thinks they might help during the reactions, I haven’t tried high doses yet.

Calcium Citrate – (Most easily absorbable and digested). Doesn’t really have a taste. I took this during my pregnancy. Mixed it with sparkling water so it tasted even less!

Vitamin D3 – Not something you get from diet but very good to have. I generally take 5000 IU but studies (1, 2)  show you can take a lot more safely.  We live in Canada so we’re missing quite a bit of Vitamin D for most of the year.

Vitamin K2 – Modern day diets are extremely low in this from lack of organ meat. This isn’t derived from soy like most vitamin K is and is safe to take.

Other:

Charcoal – Cheap version, but still high quality. Good for detoxing if you eat something wrong. (If your stomach starts getting upset, just take a tablespoon of this stuff with water and it helps right away.)

Diatomaceous Earth – Didn’t really notice any positive effects

L-Glutamine – I take this on an empty stomach in the morning. One level scoop (comes with a scoop). It seems to make me feel better digestive wise. It’s also supposed to be good for gut healing. If you mix it with sparkly water it’s more enjoyable… assuming you enjoy sparkling water.

MCT Oil – I put this in tea. This actually makes tea much more satisfying. I use a tablespoon. Good to get extra calories in this way too. I do this at least once a day and more like twice.

 

Dad gets’s vitamin infusions (not that he’s low, but it can’t hurt so…), He doesn’t bother taking anything other than vitamin C anymore. He does use charcoal from time to time though when he suffers from a reaction. We’re going to try krill oil in the future to up our omega’s as well.

Obviously, it’s best to get your vitamins tested first to see what you need. This diet didn’t deplete either of us in any way (even though it’s so restrictive) and we’ve been on it since 2015. I only started taking vitamins during the pregnancy just in case.

When you get your vitamins tested,  check the actual values. Sometimes people are low and should supplement even if the test values come out in the “safe” range (especially vitamin B12). Check with your doc for actual values! (Or naturopath).

If you’re looking for a specific supplement or vitamin, comment below and I’ll try to find one that isn’t loaded with additives!

20 Comments

  1. Jason on September 28, 2017 at 2:39 pm

    Mikhaila, do you have any thoughts about drinking whey protein shakes in order to gain weight?

    • Mikhaila on November 5, 2017 at 7:43 pm

      I tried a whey protein drink called absorb plus when I was first on this diet (no casein, no lactose) and had a terrible reaction to it. I would seriously avoid dairy… I’d up your fat and meat intake instead. I know it’s annoying but if you’re suffering from depression anyways, I’d steer clear from the whey protein powders.

  2. Uncle Pete on September 30, 2017 at 6:07 pm

    Vitamin K2 is a critical fat-soluble vitamin that is missing from our modern diets. It has been shown to help reverse arterial calcification and neurological disease. A chronic tremor in my hand disappeared 48 hours after taking K2. I stopped taking it for several weeks and the tremor reemerged, though at a fraction of its previous amplitude.

    Dr. Kate, ND in Toronto wrote a book on vitamin K2: http://doctorkatend.com

    • Mikhaila on November 5, 2017 at 7:37 pm

      I forgot to add Vitamin K2, updating this post now, thanks!

  3. C on October 4, 2017 at 8:36 pm

    To supplement or not to supplement, that is the question! For me the answer was not to supplement because I react to the minute amounts of additives comment in supplements. When I feel a bit run down I use whole foods such as organ meats or (and in special situations) glands. I started eating fish heads whenever I get a chance. I eat fish roe but I like the fish heads better. I use fermented foods for probiotics. My favorite is homemade kimchi. I used to use homemade bitters but I don’t seem to need bitters anymore for digestion. I started making my own home remedies using medicinal mushrooms and plants. It’s actual lots of fun! Good luck with your experimenting! https://www.westonaprice.org/health-topics/abcs-of-nutrition/guide-to-superfoods/

    • Mikhaila on November 6, 2017 at 5:47 pm

      I have problems with most supplements too, and I try to eat organ meat. Big fan of chicken livers since the diet (I used to hate them).

  4. Filip on October 11, 2017 at 7:42 am

    The diatomaceous earth is interesting from the silica perspective. Silica, along with zinc and iron, are the most abundant in the human body. Little is known about this mineral however. Some say it is crucial to nutrient absorption,tension release, good sleep, not to mention collagen synthesis as the chiefly responsible mineral for hair and skin.

    On a hair mineral analysis I came up 97% deficient (according to the lab average; still highly indicative of a bad state). I have been taking diatomaceous earth for 2,5 months but not really noticed better skin or hair. I will give it another 3 months and then stop.

    By the way, have you looked into red light / infrared therapy? Been using an infrared lamp and it has a noticable effect on my energy levels.

    • Mikhaila on November 5, 2017 at 7:08 pm

      When I have a reaction I use my parents infrared sauna. It is a life saver. I feel like I could live in there. I’m going to write a post about this. Definitely HIGHLY recommended.

  5. Filip on October 11, 2017 at 7:43 am
  6. Jim Middle on October 18, 2017 at 4:42 pm

    Here is a solid supplement rating chart. Great blog!

    http://www.informationisbeautiful.net/play/snake-oil-supplements/

  7. Travis on November 7, 2017 at 5:01 am

    Activated charcoal is excellent. Do you take any herbal supplements?

    • Mikhaila on November 7, 2017 at 1:07 pm

      I don’t, I’m open to any suggestions. Huge fan of charcoal

  8. Algeron on November 18, 2017 at 5:16 pm

    I’ve been adding supplements to my diet for a long time now and I find a capsule machine to be an indispensable tool. I just buy bulk powder and empty, separated capsules online at a fraction of the cost. Get a size 00 or size 0 machine WITH tamping tool (you need one for powders that are low in density, like 5-HTP or green tea catechins). After a bit of practice, you’ll be filling 100 capsules at a time in under 10 minutes. Perfect while watching TV!

    • Mikhaila on November 29, 2017 at 6:27 pm

      I bought one of these a while ago! To take curcumin with. Definitely a good idea.

  9. Tom on December 21, 2017 at 6:14 pm

    Vitamin B3 does wonders for my anxiety/depression but only the niacinamide/nicotinamide form and not niacin. Other people claim just the opposite and say that niacin is best. I took some B3 today and had an almost instant amelioration of mood.

    Vitamin D also improves mood, however it causes eczema for me along with back and bone problems. It seems I have an allergy to some forms of it, or some kind of a vitamin cofactor inmbalance. Getting it through tanning is so far my best option.

    • Mikhaila on January 12, 2018 at 11:36 am

      Tanning is more fun anyway 🙂 What kind of Vitamin D were you taking? A lot of vitamin D pills have soy in them, that could explain some of your problems. I’ve managed to find a Vitamin D I can tolerate. It’s on my blog

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  11. Raza on June 26, 2018 at 9:23 am

    Thank you for this! Just wondering how to fit all these into my daily routine. Can I take half the pills with breakfast and the rest with dinner? Or all of them together? How do you go about it?

  12. Robbie on August 13, 2018 at 12:18 pm

    Now that you are Carnivore, do you still take supplements? Going from Keto to Carnivore, I stopped with supplements / electrolytes (except salting food) and found I could also drop the Magnesium Glycinate, but the sleep quality stayed high.

  13. John on August 30, 2018 at 6:54 pm

    I used to be severely deficient in zinc (couldn’t taste anything with zinc taste test). I tried many different forms of zinc and the only one that ever worked was zinc glycinate.

    Now, when I do the zinc taste test it tastes disgusting.

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