Food Supplements

Taking high doses of certain vitamins and minerals can substantially increase wellbeing and prevent infections. I have not been sick even a single day since February 2020, when I had a common cold, and the time before that was in 2018.

Below I give a list of what I take at the moment.

The PZN numbers are used to unambiguously identify pharmaceutical products in Germany. They can be looked up at any German online pharmacy (such as this or this or this). I give the total number of capsules in each bottle in parenthesis after each PZN.

Minimal survival note: Looking for an inexpensive way to boost your immunity system? Tired of having a cold every year, or even more often? Then take at least Vitamin D3, Vitamin K2, and Zinc (as suggested below). Also consider cold showers and generally getting used to lower temperatures.

Caveat: I am not a physician. Please consult your physician before doing any of the stuff described here. If you have any suggestions or corrections (maybe you are a physician?), then please let me know.

First thing in the morning

  • 200mcg Selenium (PZN 09209374 (90))

With breakfast

Make sure to have some fat (e.g., vegetable oil) in the breakfast, since fat is required by the body to absorb some of the vitamins listed below, such as Vitamin D3.

  • 2000 IU Vitamin D3 (2 capsules of PZN 5495644 (60) or PZN 05495667 (120))
  • 100mcg Vitamin K2 (PZN 12870284 (60))
  • 400mcg Folic Acid and 400mcg Vitamin B12 (PZN 12341746 (90))
  • 5 drops of Vitamin B12 (link, no PZN available). This particular product contains 50% Adenosylcobalamin, which is the best form of B12.
  • 25mg Vitamin B2 (PZN 10983216 (90))
  • 25mg Vitamin B6 P-5-P (PZN 10918650 (180))
  • 30mg Q10 (PZN 05135035 (120))
  • 4mg Manganese (PZN 05132433 (60))
  • 2500mcg Biotin (PZN 07764203 (60))
  • 15mg Iron and 175mg Vitamin C (PZN 05134857 (60)). If you find this difficult to stomach in the morning, take it later in the day together with a meal.
  • [400mg SAMe (PZN 09901408 (60)). This stuff recommended, in particular to increase cognitive functions. But it is too expensive for me at this time, so I do not take it anymore. If you have the money, try it.]

During the day

Many minerals will compete to be absorbed by the body. So we should stretch the minerals out over the day. Magnesium (see below) should be the last mineral, since it can induce sleepiness.

  • 30mg Zinc (PZN 13923083 (60) or PZN 13923108 (180))

In the evening

  • 360mg Magnesium (3 capsules of PZN 5852191 (90) or PZN 05852222 (180))