doi: 10.1136/bmj.2.5088.80 7 GartyRYonisZBrahamJSteinitzK
Protein supplement: 25 to 50 grams daily from whey isolate, plant protein, or casein, targeting total intake of 0.7 to 1.0 grams per pound of ideal body weight from all sources Vitamin D3 with K2: 1,000 to 2,000 IU D3 plus 100 to 200 mcg K2 (MK-7) daily, taken with fat-containing meal Vitamin B12: 500 to 1,000 mcg methylcobalamin daily, sublingual preferred Magnesium glycinate or citrate: 200 to 400 mg daily, taken in the evening Daily multivitamin: High-quality, third-party tested, age and gender appropriate Fiber supplement: 5 to 15 grams daily, gradually increased, with adequate water Tier 2: strongly recommended based on individual factors These supplements provide meaningful benefit for most users but may not be necessary for everyone
CAS: 42464-96-0 (commonly supplied as the iodide salt)
8 Its for people who have already reached and tolerated 2.4 mg, and its currently available privately rather than on the NHS
