The UltraMind Solution (103 page)

B
₁₂
, 1,000 mcg with at least half coming in the form of methylcobalamin.

Special Considerations for B Complex Vitamins

Some people may need up to 250 mg of B
₆
or even a special “active” B
₅
called pyridoxyl-5-phosphate to be most effective.

Absorption of B
₁₂
can be impaired with aging, digestive disorders, and common medications (acid blockers), so occasionally B
₁₂
shots may be required.

Sublingual or under-the-tongue forms of B
₁₂
may also be effective.

These nutrients are often found together in special supplements for homocysteine or methylation.

These are essential, necessary ingredients for support of intestinal health. Our poor-quality diet, overuse of medication, and stress all alter our normal, healthy intestinal flora or bacteria.

I recommend at least a six-week course of probiotics to restore normal symbiosis (or ecological balance). That means using them the whole time you are on the UltraMind Solution.

However, these can be used for long-term health as well. In fact, I believe that given all the stresses on our guts, probiotics should be a part of our basic supplementation program for long-term health.

There are many different strains and varieties of probiotics. Some have extensive research behind them, others years of clinical experience. The key things to look for are:

1.
What strains of organisms are there in the supplement you choose?

2.
How many CFU or organisms per dose?

3.
Are they fresh?

Here are my recommendations:

10 to 20 billion organisms taken on an empty stomach or with food twice a day, once in the morning and once in the evening.

Special Considerations for Probiotics

Preparations include freeze-dried bacteria packaged in powders, tablets, or capsule forms.

It is important to take a combination product with multiple species of organisms.

If you are dairy-sensitive, seek out dairy-free brands.

When taking all of these supplements, there are a few things to keep in mind.

1.
The dosages outlined are the
maximum
total daily amount I recommend taking without a doctor’s supervision (with the exception of vitamin D). That means if you are getting B
₁₂
from several sources (your multivitamin and a separate B
₁₂
tablet), the total you should take every day from all sources is 1,000 mcg—no more.

2.
Generally take all your vitamins with food—optimally with the meal or just before. People who take them after a meal may find they just sit on top of their food and upset their stomach. If you still have an upset stomach when taking your supplements, find a doctor who can help to correct any digestive problems, which are often the source of intolerance.