The UltraMind Solution (99 page)

Use clean products, free of preservatives, fillers, binders, excipients, flow agents, shellacs, coloring agents, gluten, yeast, lactose, and other allergens.

Each person must be cautious and evaluate companies and products for themselves. Be sure to pick quality supplements as you acquire the list of vitamins outlined below. It is optimal to work with a trained dietitian, nutrionist, or nutrionally oriented physician or healthcare practitioner to select the best products.

Ninety-two percent of Americans are deficient in one or more essential vitamins and minerals, 80 percent are deficient in vitamin D, and over 99 percent are deficient in the essential omega-3 fatty acids.

Therefore, I recommend that
all
people take a basic multivitamin and mineral, as well as calcium and magnesium, extra vitamin D, omega-3 fats, and probiotics as the foundation for good health, as well as a healthy brain. Because methylation is so important for the brain and nearly every other function of the body, I recommend methylation nutrients (B
₆
, B
₁₂
, and folate) in addition to what is in your multivitamin as outlined below.

These vitamins are to be taken
daily
.

Here is a guide to get started on a comprehensive brain-supportive-supplement regimen:

A good multivitamin and mineral generally contains the following:

Mixed carotenes (alpha, beta, cryptoxanthin, zeaxanthin, and lutein), 15,000 to 25,000 IU

Vitamin A, 1,000–2,000 IU preformed retinol

Vitamin D
₃
, 400 IU to 800 IU

Mixed tocopherols (vitamin E, including d-alpha, gamma, and delta), 400 IU

Vitamin C (as mixed buffered mineral ascorbates), 500 to 1,000 mg

Vitamin K
₁
, 30 mcg

B
₁
thiamine, 25 to 50 mg

B
₂
riboflavin, 25 to 50 mg

B
₃
niacin, 50 to 100 mg

B
₆
pyridoxine, 25 to 50 mg (ideally including pyridoxyl-5-phosphate)