Important nutrients, supplements: we may not get enough

By Cat, Jan 14, 2021; updated Jun 17, 2022

Back in 2021, I received an article from Ocean Robbins, on important nutrients of which we may not get enough. He opens his discussion with the following:

“A predominantly plant-based diet can be a nutrient powerhouse. Filling your plate with a wide array of nutrients can help protect you against illnesses like cancer, heart disease, type 2 diabetes, obesity, dementia, and many other health issues.

But even the healthiest plant-based diets — and non-plant-based diets, for that matter — are often missing a few key nutrients. Nutrients that your brain and body need in order to thrive.”

See below for his list of nutrients that are hard to get enough from foods – especially for vegans –  and why they are important.

In 2022, I added a related list from a Dr. Osborne email, of “Supplements to Support the Immune System” (all of which I’ve been taking for several years, and I must admit I have a pretty strong immune system! as a result).

See also:  1. Diet and Health Menu; 2. Vitamins: Intro; 3. Minerals (About); 4. About Fats, an Introduction; 5. Omega-3 fatty acids DHA and EPA

Important nutrients that are hard to get enough from foods.

This list is from Ocean Robbins’ email. I include links to pertinent articles of mine, for more information:

• The Big 3:
  • Vitamin B12 (preferably as methyl cobalamin)
  • Vitamin D3 (the sunshine vitamin)
  • Omega-3 fatty acids DHA and EPA
• Vitamin K2 “plays a critical role in helping metabolize calcium. Research now tells us that vitamin K2 is crucial for bone health. But it’s only available in a few foods, and most people aren’t getting enough of it.“
• Minerals (see also my article: Minerals (About)):
  • Selenium (Se) “which helps to protect against neurodegenerative disorders like Alzheimer’s and Parkinson’s disease.” The best supplemental form is chelated selenium like selenomethionine. Avoid salt forms such as sodium selenite, as salt forms of selenium are toxic.
  • Iodine (I), such as from kelp and sea food. A good supplemental form is Lugols solution.
  • Zinc (Zn); I take a zinc picolinate supplement (recommended by my current naturopath in Montana.
  • Magnesium (Mg); I take a 30% solution of magnesium chloride (Mg Cl2) as recommended by my former naturopath in Oregon.

Important nutrients to support your immune system

The following list is from Dr. Osborne email (6/17/22):

Here are some of my general recommendations for those who are being preventative, as well as those who are actively experiencing cold and/or flu like symptoms. [Cat’s note: I take all of these except for #6 Virid — I’ve not had a viral nor bacterial infection in 3 years, so have not had a need to take it].

1. Vitamin C:
   • To bowel tolerance, but for general immune support, take 2 grams (2,000mg) per day.
   • For colds and flu’s take 5 grams (5,000mg) per day, in divided doses, with food.
2. Zinc (can potentially help to restore senses like smell and taste) [Cat’s note: Zinc should always be taken in combination with Copper, in the right Zinc: Copper ratio: 15:6.]
   • For general immune support, take 1-2 tabsules (25mg – 50mg) a day, with food.
   • If you are experiencing symptoms, 3-4 tabsules (75mg – 100mg) per day, with plenty of food. 
3. NAC: 
   • For general immune support, take 2 capsules (1,000mg) per day, on an empty stomach.
   • For those with cold or flu symptoms, take 4 capsules (2,000mg) per day, in divided doses, on an empty stomach.
4. Vitamin D: 
   • For general immune support, take 2 capsule (1,000mg) per day, on an empty stomach.
   • For those with cold or flu symptoms, take 4 capsules (2,000mg) per day, in divided doses, on an empty stomach.
5. Quercetin: (can also potentially help with smell and taste)
   • For general immune support, take 1-2 tabsules (1,000mg-2,000mg) per day.
   • For those with cold or flu symptoms, take 3-4 tabsules (3,000mg-4,000mg) per day.
   • When combined with vitamin C, quercetin can go a long way in supporting a healthy inflammatory response, while also supporting your immune system’s process of rebuilding and repairing. 
6. Virid: This formula was designed to support those fighting bacterial or viral infection.
   – For immune maintenance, take 2 capsules per day.
   – If you are actively experiencing symptoms, take 2 capsules every 2 hours, for up to 6 hours a day, until symptoms subside.