Dr. Murray is considered one of the world’s leading authorities on natural medicine. He has published more than 30 books including The Encyclopedia of Natural Medicine, used by tens of thousands of health care professionals the world over!

He is a graduate, former faculty member, and member of the Board of Regents of Bastyr University. Read the entire contents of his booklets Cholesterol And Heart Health  and  Stress, Anxiety, and Insomnia.  Visit Dr. Murray's site

While nothing can replace meeting with your doctor, here are his dietary and supplementation recommendations

What is Anti-Aging?

The goal of anti-aging strategies is to address the underlying issues that lead to accelerated cellular aging as well as prevention of health conditions associated with aging including mental and physical decline.

What causes Aging?

The consensus among most experts is that aging is the result of both programmed cell life and cellular damage. The latest, and most likely, program theory of aging is the telomere shortening theory. Telomeres, the end cap of our DNA molecules, are the “clocks of aging.” Everytime a body cell replicates, the telomere gets shorter. The shorter the telomere gets, the more it effects gene expression. The result is cellular aging.

Damage theories include the free radical and excessive glycosylation theories. Free radicals may be derived from our environment (sunlight, X-rays, radiation, chemicals), ingested foods or drinks, or produced within our bodies during chemical reactions. Compounds that prevent free radical damage are known as "antioxidants" or free radical "scavengers."

The glycosylation theory involves the continued attachment of blood sugar (glucose) molecules to cellular proteins until finally the protein ceases to function properly. Excessive glycosylation has many adverse effects: inactivation of enzymes, damaging structural and regulatory proteins, impaired immune function, and increased cellular dysfunction.

What dietary factors are important in Anti-Aging?

Since cardiovascular disease and cancer are the major contributors to a reduced life span, dietary strategies associated with protection against these killers apply to anti-aging as well. Here are the key dietary recommendations:

  1. Eat a “Rainbow” Assortment of Fruits and Vegetables. A diet rich in fruits and vegetables is the best bet for preventing virtually every chronic disease as well as fighting the aging process.
  2. Eat to Support Blood Sugar Control. Concentrated sugars, refined grains, and other sources of simple carbohydrates are quickly absorbed into the blood stream, causing a rapid rise in blood sugar and excessive glycosylation.
  3. Reduce Intake of Meat and Other Animal Foods. Considerable evidence indicates that a high intake of red or processed meat increases the risk of mortality, i.e., people die sooner.
  4. Eat the Right Type of Fats. The goal is to decrease total fat intake (especially intake of saturated fats, trans fatty acids, and omega-6 fats) while increasing intake of omega-3 fatty acids and monounsaturated fatty acids.
  5. Keep Salt Intake Low, Potassium Intake High. Eat less processed foods and salt while increasing the intake of whole foods.
  6. Avoid Food Additives. Food additives include such substances as preservatives, artificial flavorings, and acidifiers.
  7. Drink Sufficient Amounts of Water Each Day. Water is essential for life. Drink at least 48 ounces of water per day. Even mild dehydration impairs body functions.

What nutritional supplements should I take for Anti-aging?

Foundation Supplements. High potency multiple; Vitamin D3 2,000-5,000 IU/day; Fish oil, EPA+DHA 1,000 to 3,000 mg/day.

Vitamin D3 slows aging by increasing the length of telomeres. Obesity, smoking, and lack of physical activity can shorten the telomere length, but researchers found that increasing vitamin D3 levels overcame these effects. Dosage: 2,000 to 5,000 IU daily.

Resveratrol is a plant compound similar to flavonoids found in low levels in the skin of red grapes, red wine, cocoa powder, baking chocolate, dark chocolate, peanuts, and mulberry skin. Most resveratrol supplements use Japanese knotweed (Polygonum cuspidatum) as the source. Resveratrol activates an enzyme known as sirtuin 1 that plays an important role in the regulation of cellular life spans; it also promotes improved insulin sensitivity. Dosage: 500 mg one to three times daily.

PQQ (pyrroloquinoline quinone) is a novel vitamin-like compound found in plant foods that is showing a wide range of benefits to brain and body function. It exerts a synergistic effect with CoQ10 and it is vital for the function of mitochondria (the energy producing compartments of our cells). Like CoQ10, PQQ protects brain cells from damage. It has been shown to be memory restorative in animal and human studies and its antioxidant activity is completely off the charts (about 5,000 times the effect of vitamin C). Dosage: 10 to 20 mg daily.

DHEA (Dehydroepiandrosterone) primary role is as a precursor for all other steroid hormones in the human body including sex hormones and corticosteroids. Because DHEA levels tend to decline with aging, DHEA through supplementation may offer some protection against the effects of aging. DHEA has shown promise in clinical studies in enhancing memory and improving mental function in the elderly as well increasing muscle strength and lean body mass, improving immune function, and enhance quality of life in aging men and women. Dosage: 15 to 25 mg daily.

Melatonin plays a key role as the biological timekeeper of hormone secretion as well as in promotion of sleep. Inadequate sleep or poor sleep quality accelerate the aging process, especially in the brain. Dosage: 3 to 5 mg at bedtime.

How do I know if the recommendations are working?

Get a blood test for C-reactive protein (CRP). This compound is a marker for systemic inflammation. There are many factors that trigger silent inflammation including resistance to the hormone insulin, obesity, emotional stress, environmental toxins, low antioxidant intake, and increased exposure to free radicals (e.g., radiation, smoking, etc.) Measuring CRP provides a general assessment of the aging process. Higher levels are associated with accelerated cellular aging as many of the factors that promote inflammation also promote early aging as well.











基础补充剂 高效能复合补充剂;维生素D3,每天2000-5000 IU;鱼油,EPA(二十碳五丙酸)+DHA(二十二碳六丙酸)每天1000-3000mg。


熊果叶 (熊果: 熊果或高地蔓越莓) 是促进膀胱健康最有用的草药。事实上,熊果叶比蔓越莓汁还要有效。在一项双盲试验中,对患有高频复发膀胱感染的30位女性使用标准熊果叶萃取物,所有试验对象均没有再复发膀胱感染。在试验小组也没有出现任何副作用。用量: 服用含10%熊果苷的标准熊果叶萃取物,每天3次,每次250-500mg,用水服下效果最好。

蔓越莓 浓缩或萃取药片非常简单实惠,利用蔓越莓的特性,预防尿路感染。用量:使用信誉好的品牌,例,CranMax和CranRich,按推荐用量服用即可。



What is High Blood Pressure?

Blood pressure refers to the resistance produced each time the heart beats and sends blood coursing through the arteries. The peak reading of the pressure exerted by this contraction is the systolic pressure. Between beats the heart relaxes, and blood pressure drops. The lowest reading is referred to as the diastolic pressure. A normal blood pressure reading for an adult is: 120 (systolic) / 80 (diastolic). Readings above this level are a major risk factor for heart attack and stroke. High blood pressure readings can be divided into the following levels:

  • Prehypertension (120-139/80-89)
  • Borderline (120-160/90-94)
  • Mild (140-160/95-104)
  • Moderate 140-180/105-114)
  • Severe (160+/115+)

Borderline to moderate high blood pressure is generally without symptoms. Severe hypertension may be associated with increased sleepiness, confusion, headache, nausea, and vomiting.

What causes High Blood Pressure?

High blood pressure is closely related to lifestyle and dietary factors. Important lifestyle factors that may cause high blood pressure include: coffee consumption, alcohol intake, lack of exercise, stress, and smoking. Important dietary factors include: obesity; high sodium-to-potassium ratio; low-fiber, high-sugar diet; high saturated-fat and low essential-fatty-acid intake; and a diet low in calcium, magnesium, and vitamin C.

What dietary factors are important in High Blood Pressure?

Achieving ideal body weight is the most important recommendation for those with high blood pressure. Even modest amounts of weight loss often produce significant reduction in blood pressure. See Weight Loss for more information.

A diet high in sodium and low in potassium is associated with high blood pressure. The easiest way to lower sodium intake is to avoid prepared foods and table salt. The best ways to boost potassium levels are to increase the intake of fruits, vegetables, whole grains, and legumes.

Special foods for people with high blood pressure include celery; garlic and onions; nuts and seeds; cold-water fish, e.g. salmon and mackerel, or fish oil products concentrated for the omega 3 fatty acids EPA and DHA; green leafy vegetables and sea vegetables for their of calcium and magnesium; ground flaxseeds, whole grains, and legumes for their fiber; and foods rich in vitamin C, such as broccoli and citrus fruits.

What nutritional supplements should I take for High Blood Pressure?

Foundation Supplements. High potency multiple; Vitamin D3 2,000-5,000 IU/day; Fish oil, EPA+DHA 1,000 to 3,000 mg/day.

Magnesium supplementation has been shown to lower blood pressure, particularly in patients who are already on high blood pressure medication. Dosage: 150 to 250 mg three times daily. The best forms are magnesium citrate, malate, glycinate, and aspartate.

WARNING: People with kidney disease or severe heart disease (such as high-grade atrioventricular block) should not take magnesium unless under the direct advice of a physician.

Bonito Peptides (e.g., PeptAce), a purified mixture of small peptides (proteins) derived from fish bonito relaxes the arterial walls and helps to reduce fluid volume. Clinical studies have shown these peptides from bonito are effective in improving blood pressure control. The degree of blood pressure reduction in these studies was quite significant, typically reducing the systolic by at least 10 mm Hg and the diastolic by 7 mm Hg. Dosage: 1,500 mg daily.

Celery Seed Extract (standardized to contain 85% 3-n-butylphthalide [3nB]) has also been shown to help improve blood sugar control. 3nB is a compound that is unique to celery and is responsible for the characteristic flavor and odor of celery. It was discovered as the active component of celery in response to investigations by researchers seeking to explain some of the traditional effects of celery including lowering of blood pressure and relief of joint pain. Dosage: 75 to 150 mg twice daily.

Coenzyme Q10 (CoQ10)), can help lower blood pressure in some cases. Dosage: 200 to 400 mg daily.

Garlic preparations can lower pressure. Dosage: should provide a total allicin potential of at least 4,000 mcg daily.

How do I know if the recommendations are working?

You will know if the program is working by monitoring your blood pressure. Do not expect an immediate reduction as diet, lifestyle, and supplement strategies often take 4-6 weeks to start showing an effect. As a reminder, high blood pressure must not be taken lightly. By keeping your blood pressure in the normal range, you will not only lengthen your life, but you will improve the quality of your life as well. This is especially true if natural measures, rather than drugs, are used to attain proper blood pressure; the drugs carry significant side effects such as fatigue, headaches, and impotence.

If you have severe hypertension or with the natural approach your blood pressure has not dropped below 140/105, you will need to work with a physician to select the most appropriate medication. The diet, lifestyle, and supplements recommended above are perfectly safe for use with prescription drugs for high blood pressure.

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What is Bone Health?

The biggest concern regarding bone health is avoidance of osteoporosis, which literally means “porous bone.” Osteoporosis involves both the mineral (inorganic) and nonmineral (organic matrix, composed primarily of protein) components of bone. Bone is dynamic living tissue that is constantly being broken down and rebuilt, even in adults. Bone health is best determined by dual energy X-ray absorptiometry (DEXA) a technique that measures bone density.

What causes Bone Health?

Normal bone metabolism is dependent on an intricate interplay of many nutritional, lifestyle, and hormonal factors. Many dietary factors have been suggested as a cause of osteoporosis including: low-calcium-high-phosphorus intake, high-protein diet, high-acid-ash diet, high salt intake, and trace-mineral deficiencies, to name a few. Poor bone health is most common in postmenopausal Asian and white women. Other risk factors for include: family history of osteoporosis; physical inactivity; short stature, low body mass, and/or small bones; and never having been pregnant.









  • 大脑主要由油脂组成,因此增加优质脂肪的摄入很重要。选择进食亚麻油,核桃以及冷水鱼(三文鱼、马鲛鱼、鲱鱼、沙丁鱼等),增加欧米茄-3必需脂肪酸的摄入。同时多吃坚果和种子,包括杏仁、巴西坚果、椰子、榛子、澳洲坚果、美洲山核桃、松子、开心果、芝麻和葵花籽,增加单一不饱和脂肪的摄入,在烹饪时选择使用单一不饱和油,例如橄榄、鳄梨或者菜籽油。
  • 每天吃五种或更多蔬菜水果,尤其是绿色、橙色和黄色蔬菜;深色浆果;以及柑橘类。这些植物性食物中含有丰富的抗氧化复合物,例如胡萝卜素、类黄酮、硒、维生素E、维生素C,有助于预防动脉粥样硬化。
  • 限制精致碳水化合物(糖类和细粮)的摄入。糖类和其它精致碳水化合物是动脉硬化、炎症、胰岛素抗性的主要诱因。
  • 不吃熏肉或咸肉,例如热狗、意大利腊肠、培根等。这些食物非常伤害大脑。
  • 避免摄入食品添加剂例如人造食品防腐剂、芳香剂以及色素。



  • 高效能复合维生素和矿物质配方。 一些研究表明,复合补充剂可以增强儿童的非文字智力。也就是说,采用维生素和矿物质配方,会让孩子更聪明。这些研究强调了许多维生素和矿物质对大脑功能的重要作用。成人承认的研究也获得了正面效果。对大脑和神经系统尤其重要的营养素有硫胺素、烟酸、维生素B6、维生素B12、铜、碘、铁、镁、锰、钾和锌。缺乏其中任一种必须营养素,都会导致大脑和神经系统功能受损。
  • 维生素D3 每天2000-5000 IU。
  • 鱼油, EPA(二十碳五丙酸)+DHA(二十二碳六丙酸)每天1000-3000mg。许多研究表明,EPA和DHA 对成人和儿童的大脑功能都很重要。英国著名牛津大学的一项研究表明,儿童摄入的EPA+DHA水平 “极大程度说明了”其注意力和学习能力。针对成人的研究也有同样的发现。

葡萄籽或松树皮萃取物 含有类黄酮,具有多种功效,对大脑保护有很重要的价值。一项研究发现,注意力有缺陷的儿童服用松树皮萃取物一个月(1mg/kg体重),改善了注意力,视觉-运动协调力以及专心力。用量:每天100-300mg。

磷脂酰丝氨酸 在决定大脑细胞膜的完整性和流动性方面有重要作用。一般情况下,大脑能够生成足够的磷脂酰丝氨酸,但如果缺乏叶酸和维生素B12,或者必需脂肪酸,大脑可能无法生成足够的磷脂酰丝氨酸。大脑中磷脂酰丝氨酸含量低,将会导致老年人心智功能受损和抑郁。许多双盲研究表明,磷脂酰丝氨酸能够改善心智功能、心情和患者行为。用量:每天三次,每次100mg。

PQQ(吡咯并喹啉醌) 是一种在植物性食物中新发现的类似维生素的化合物,对大脑和躯体功能有很广泛的益处。PQQ搭配辅酶Q10会产生一种协同效应,对线粒体的运作很重要(细胞能量生产车厢)辅酶Q10和吡咯并喹啉醌都能保护大脑细胞不受损害。动物和人类的研究都表明,二者搭配服用有助于恢复记忆。用量:每天10-20mg吡咯并喹啉醌,搭配200-300mg 辅酶Q10。










表 1 乳腺癌中的饮食因素





















基础补充剂。 高效能复合补充剂;维生素D3,每天2000-5000 IU;鱼油,EPA(二十碳五丙酸)+DHA(二十二碳六丙酸)每天1000-3000mg。

EstroSense 的配方设计可以降低雌激素和外源性雌激素的毒性作用。它所含的一些化合物有助于降解和消除过多雌激素的毒性,这些化合物包括:

  • 在十字花科蔬菜中发现的吲哚甲醇(I3C),3,3'-二吲哚甲烷(DIM),抗癌萝卜硫素。研究表明,这些化合物有助于将致癌雌激素分解成无毒形式。
  • 钙D – 阻止排泄雌激素被再次吸收。
  • 绿茶多酚 – 阻止雌激素发挥副作用,有助于预防雌激素相关癌症。


Brevail 提供亚麻籽木脂素药片。Brevail可以增强女性体内木脂素浓度,尤其是有乳房健康家族史和激素平衡问题的女性。用量:每天一粒胶囊。

绿茶提取物 不含咖啡因,有助于预防乳腺癌。研究表明,日本有部分民众患乳腺癌率较低,因为那里的人差不多每天会喝3杯绿茶。这种情况下,他们会摄入3g的可溶成分,每天能够生成240-320mg的茶多酚。每天需要服用300-400mg的含80%总多酚的标准绿茶提取物药片,便能得到同样的保护。







  • 少食多餐(每1-2小时一次),而不是多食少餐。
  • 多喝水,每天饮用18-24盎司的新鲜果汁。可与食物一起服下,或最好在早中餐时,喝点果汁。
  • 每天一到两次高蛋白冰沙(以下细述)。冰沙可以作为早餐,也可以作为午晚餐零食。
  • 试试生姜 – 治疗恶心呕吐的天然疗法 – 泡茶、果汁(使用鲜姜)或加入米饭中。
  • 使用多的作料、香料和调味品来增加食物的诱惑力。
  • 避免太甜或太苦的味道。太敏感的食物味道可能使病人觉得无味或乏味。
  • 食用湿软的食物,例如冰沙、香蕉、糙米、山药等;避免干硬的食物,例如谷类、饼干和硬糖。
  • 细嚼慢咽。
  • 每天至少饮用48盎司的水,再加上18-24盎司的新鲜果蔬汁。


对癌症患者来说,基于蛋白质的冰沙是理想 – 又美味 – 的高蛋白摄取方式。乳清蛋白最有效果,因为它是所有蛋白中生物价值(BV)最高的。BV意味着你摄入的蛋白质有多少会被真正吸收、保留并被身体利用(相反则从体内流失未被使用)。乳清蛋白的BV如此之高的一个原因是,它的谷氨酸盐(一种氨基酸)和支链氨基酸(BCAAs)浓度非常高。谷氨酸和支链氨基酸对细胞健康和蛋白质合成非常重要。



基础补充剂。 高效能复合补充剂;维生素D3,每天2000-5000 IU;鱼油,EPA(二十碳五丙酸)+DHA(二十二碳六丙酸)每天1000-3000mg 。

乳清蛋白 (见以上描述)。推荐用量为每天50-100g。

蛋白水解酶 是指将蛋白质分解为更小单元的各种酶。这些酶包括胰腺蛋白酶(胰凝乳蛋白酶和胰蛋白酶),菠萝蛋白酶(菠萝酶),木瓜蛋白酶(木瓜酵素),真菌蛋白酶,沙雷氏菌肽酶(“桑蚕”酶)。蛋白水解酶用来治疗癌症病人已有悠久的历史。临床研究表明,蛋白水解酶能够改善病人的一般情况,生活质量,最重要的是,能够延长病人寿命。蛋白水解酶复合物除了用来助消化,在其它情况下都应空腹服下。关于用量,根据标签说明,每天三次,餐前或餐后20分钟服下。

Maitake Gold 是灰树花的特别提取物,相对于其它蘑菇提取物来说有更显著的疗效。Maitake Gold含有小部分的舞茸,能够有效刺激白血球巨噬细胞(直译为“大胃王”)。这些专业的白血球能够吞噬或消灭杂质粒子例如癌细胞、细菌和细胞残骸。Maitake Gold有助于减轻传统化疗(和放射)的副作用,同时也可能促进其化疗作用。 例如,在90%的病人身上,常见的化疗副作用都有减轻,例如脱发、白血球数目减少、恶心、呕吐、食欲不振;83%的病人疼痛有所减轻。乳腺癌、肺癌和肝癌的效果最好。Maitake Gold的用量是根据体重决定,每1kg体重每天服用0.5-1mg。也就是说,每天用量约为35-70mg。最好在餐前20分钟或空腹服下。

辅基姜黄素 是姜黄素的一种特别形式,姜黄色素(姜黄)。它是所有姜黄素产品中生物利用度最高的,有助于改善生活质量,降低许多化疗的副作用,尤其是胃肠功能和疲劳方面。用量:每天240-420mg。

辅酶Q10 对服用阿霉素药物的患者来说,是很重要的补充剂。阿霉素对心脏尤其不好,会对心脏造成严重的损害(心肌病)。事实上,这种危害通常会威胁到生命。一些研究表明,辅酶Q10可以阻止阿霉素的心脏毒性,而不减轻其抗肿瘤效果。用量:每天100-200mg。



What is cholesterol?

Cholesterol is a fatty substance in the body that serves several vital roles. It is a building block for various hormones and bile acids; and it plays a major role in stabilizing cell membranes. While proper cholesterol levels are important to good health, the evidence overwhelmingly demonstrates that elevated blood cholesterol levels greatly increase the risk of death due to heart disease.

Cholesterol is transported in the blood by lipoproteins. Low-density lipoprotein (LDL) is responsible for transporting fats (primarily triglycerides and cholesterol) from the liver to body cells, and elevations of LDL is associated with an increased risk of developing atherosclerosis, the primary cause of heart attack and stroke. In contrast, high-density lipoprotein (HDL) is responsible for returning fats to the liver, and elevations of HDL are associated with a low risk of heart attack.

Currently, experts recommend that your total blood cholesterol level should be less than 200 mg/dl from a fasting blood sample. The HDL level should be greater than 40 mg/dl. The LDL level limit is based on your current health history and risk factors:

  • Less than 100 mg/dl for people who have coronary heart disease, diabetes, or an elevated 10-year risk estimate, as determined by a physician.
  • Less than 130 mg/dl for people who do not have coronary heart disease or equivalent risk for it, but have two or more risk factors. Risk factors include age, low activity, smoking, and being over weight.
  • Less than 160 mg/dl for people who have no or one risk factor for coronary heart disease.

What causes high cholesterol?

Elevated cholesterol levels are usually reflective of dietary and lifestyle factors, although it can also be due to genetic factors.

What dietary factors are important in lowering high cholesterol?

The key recommendations are to eat less saturated fat and cholesterol by reducing or eliminating the amounts of animal products in the diet. Increase the consumption of fiber-rich plant foods (fruits, vegetables, grains, legumes, and raw nuts and seeds). When attempting to lower cholesterol through diet it is important to eat a variety of cholesterol-lowering vegetables including celery, beets, eggplant, garlic and onion, peppers and root vegetables.

Diets rich in legumes (beans) are being used to lower cholesterol levels and soy protein has been shown in some studies to be able to lower LDL levels by as much as 35-40%. Nuts and seeds, particularly almonds, walnuts, and ground flaxseeds are also quite useful in lowering cholesterol through their fiber, monounsaturated oil, and essential fatty acid content.

What nutritional supplements should I take for high cholesterol?

Foundation Supplements. High potency multiple; Vitamin D3 2,000-5,000 IU/day; Fish oil, EPA+DHA 1,000 to 3,000 mg/day.

Niacin (vitamin B3) is the most well-researched natural cholesterol lowering agent. In fact, several studies have shown niacin to produce better overall results than cholesterol-lowering drugs including statins. For best results, choose intermediate-release forms to help avoid the flushing of the skin caused by niacin. Start with a dose of 500 mg at night before going to bed for one week. Increase the dosage to 1,000 mg the next week and 1,500 mg the following week. Stay at the 1,500 mg dosage for two months before checking the response – dosage can be adjusted up or down depending upon the response.

Citrus extracts. Sytrinol, a special extract of citrus peel, and bergamot extract from a type of citrus fruit have produced clinical results very similar to statin drugs, but without side effects. Dosage: Sytrinol, 150 mg twice daily; bergamot extract, 500 mg two to three times daily.

Garlic preparations can lower total cholesterol by about 10-12%, lower LDL by 12-15%, and raise HDL levels by 10-12%. Dosage: should provide a total allicin potential of at least 4,000 mcg.

How do I know if the recommendations are working?

Within the first two months, either niacin, Sytrinol, or bergamot extract typically produce reductions in total cholesterol level of 50 to 75 mg/dl in patients with initial total cholesterol levels above 250 mg/dl. In cases in which the initial cholesterol level is above 300 mg/dl, I would recommend using both niacin and either Sytrinol or bergamot extract. It may take four to six months before cholesterol levels begin to reach recommended levels. Once the cholesterol level is reduced below 200 mg/dl, reduce the dosage of the niacin by 50% and recheck levels after two months. If the cholesterol levels creep up above 200 mg/dl, raise the dosage back to the full recommendation. If the cholesterol level remains below 200 mg/dl, then withdraw the niacin completely and check the cholesterol levels in two months. Re-institute supplementation if levels creep up over 200 mg/dl. If they maintain below 200 mg/dl you may be able to discontinue the Sytrinol or bergamot as well.









基础补充剂。 高效能复合补充剂;维生素D3 每天2000-5000 IU;鱼油,EPA(二十碳五丙酸)+DHA(二十二碳六丙酸)每天1000-3000mg。


番泻叶 是最为温和的刺激性缓泻剂。鼠李皮和芦荟素(从芦荟中提取)更有可能造成严重痉挛、电解质和水分不足以及营养吸收不良。刺激性缓泻剂不应被用作治疗便秘的初始疗程药物,且一旦肠道功能恢复正常应立即停用。剂量:参照说明书使用番泻叶和其他刺激性缓泻剂。

朝鲜蓟叶提取物 常有助于治疗慢性便秘。它通过增加胆汁的分泌发挥药效。胆汁的作用是润滑粪便,因而可被视为温和的缓泻剂。剂量:每天150-300mg。










基础补充剂。 高效能复合补充剂;维生素D3 每天2000-5000 IU;鱼油,EPA(二十碳五丙酸)+DHA(二十二碳六丙酸)每天1000-3000mg。

5-羟色氨酸 (5-HTP) 能够转化为神经递质血清素,而缺乏血清素与纤维肌痛息息相关,研究证明5-HTP有助于治疗纤维肌痛。在一项双盲研究中,让50例纤维肌痛患者服下5-HTP(100mg)或者安慰剂,每天三次。服用5-HTP的患者其症状得到明显改善。相比之下,服用安慰剂的患者其症状并未得到丝毫改善。服用5-HTP的患者的疼痛部位数量、晨僵、睡眠模式、焦虑以及疲劳症状都有了显著改善。虽然5-HTP在用药三十天内即能够产生非常好的疗效,但在用药九十天后疗效更为显著。剂量:每次50-100mg,每天3次。


圣约翰麦芽提取物 (金丝桃属桂叶连翘) 有助于治疗纤维肌痛,因其能够有效改善情绪和睡眠质量。剂量:(0.3%金丝桃素含量)每天900-1800mg。圣约翰麦芽提取物可与5-HTP和镁补充剂同时服用。


























在过敏排除阶段,也可服用加拿大 Natural Factors(自然因子)公司生产的RevitalX,这是一种固体混合饮料,为肠道提供有针对性的营养支持。此款低致敏性配方为患有食物过敏症人群特别设计,但同时也适用于所有人。它为身体提供均衡水平的维生素和矿物质、植物化学物质以及益生菌,与此同时治疗肠胃道疾病。若将RevitalX用作过敏消除饮食的关键组成部分,每天服用2次。RevitalX由水或果汁(新鲜蔬菜汁为首选)组成,也可被做成水果冰沙。





基础补充剂。 高效能复合补充剂;维生素D3 每天2000-5000 IU;鱼油,EPA(二十碳五丙酸)+DHA(二十二碳六丙酸)每天1000-3000mg。

消化酶 能起作用,尤其是含有蛋白水解酶的消化酶,蛋白水解酶能够将较大致敏性食物蛋白质分解成较小非致敏性的肽。这些酶包括胰腺蛋白酶、糜蛋白酶和胰蛋白酶、菠萝蛋白酶(菠萝酶)、木瓜蛋白酶(木瓜酵素)、真菌蛋白酶和沙雷氏菌属肽酶(“蚕”酶)。

绿茶提取物 已被证明能够抑制组胺释放和其他过敏机制。它可能有助于减少对食物过敏原的过敏反应,但对这一领域尚无研究。剂量:含80-90%茶多酚的绿茶提取物,每天150-300mg。














基础补充剂。 高效能复合补充剂;维生素D3 每天2000-5000 IU;鱼油,EPA(二十碳五丙酸)+DHA(二十二碳六丙酸)每天1000-3000mg。

富含类黄酮的提取物。 从下列几种中选择:

  • 樱桃果实提取物(10:1):每次500-1000mg,每天3次
  • 葡萄籽提取物(>95%低聚体):每天100-300mg
  • 松树皮提取物(>90%低聚体):每天100-300mg

芹菜提取物 标准规格下含有85%的 3 nB(3-n-3-n-丁基苯酞),研究表明,其在治疗痛风方面具有显著疗效。3nB是一种芹菜独有的化合物,其使得芹菜具有独特的味道和香气以及药用效果。推荐剂量:每次75-150mg,每天2次。

硬脂酸 Celadrin® 是一种纯天然的特殊乙酯化脂肪酸基质,可以控制炎症。这种独具特色的纯天然产品能够迅速消除炎症、缓解疼痛,而无国际知名风湿病学杂志上发表的临床试验中所示的副作用。硬脂酸(Celadrin® )有乳膏装和胶囊装,临床证实能有效抗炎。硬脂酸(Celadrin® )乳膏可以涂抹在患处。口服制剂的剂量是每天三粒软凝胶胶囊。











  • 抽烟
  • 血胆固醇水平升高(尤其是低密度脂蛋白胆固醇)
  • 高血压
  • 糖尿病
  • 缺乏体育锻炼


  • 高敏C反应蛋白水平升高
  • 抗胰岛素性
  • 甲状腺功能低下
  • 低抗氧化状态
  • 欧米茄-3脂肪酸水平低
  • 血小板聚集增加
  • 纤维蛋白原形成增加
  • 镁和/或钾水平低
  • 同型半胱氨酸水平升高
  • A型人格



  • 通过食用亚麻油、核桃以及冷水鱼增加欧米茄-3优质脂肪酸的摄入。
  • 多吃坚果和种子,包括杏仁、巴西坚果、椰子、榛子、澳洲坚果、核桃、松子、开心果、芝麻、葵花籽且用不饱和油,如橄榄油或菜籽油进行烹饪,增加有益心脏健康的单一不饱和脂肪的摄入量。
  • 每天吃五份或更多份水果和蔬菜,尤其是绿色、橙色和黄色蔬菜;深色浆果以及柑橘类水果。这些植物性食物中的抗氧化化合物,如胡萝卜素、类黄酮、硒、维生素E和维生素C可有效防止动脉粥样硬化。
  • 增加纤维摄入量。高纤维饮食已被证明可预防动脉粥样硬化。膳食纤维,尤其是豆类、水果和蔬菜中的可溶性纤维能有效降低胆固醇水平。
  • 限制精制碳水化合物(糖和精制谷物)的摄入。糖和其他精制碳水化合物是出现动脉粥样硬化炎症和抗胰岛素性的重要因素。


基础补充剂。 高效能复合补充剂;维生素D3 每天2000-5000 IU;鱼油,EPA(二十碳五丙酸)+DHA(二十二碳六丙酸)每天1000-3000mg。

山楂、葡萄籽或松树皮提取物含有类黄酮,类黄酮对于心脏和血管健康具有重要意义。它们为涉及心血管系统的任何问题提供必要维护。对于能够产生最好疗效的提取物,我推荐服用含有10%原花青素或10%牡荆素的山楂提取物,剂量是每次100 - 250mg,每天3次。另外,葡萄籽或松树皮提取物的剂量是每天150-300mg。















基础补充剂。 高效能复合补充剂;维生素D3 每天2000-5000 IU;鱼油,EPA(二十碳五丙酸)+DHA(二十二碳六丙酸)每天1000-3000mg。

可溶性膳食纤维 如车前草籽壳、瓜尔豆胶或果胶,无论是单独服用或组合服用都可能非常有用。剂量:睡前3-5克。

RevitalX 加拿大Natural Factors(自然因子)公司生产,是一款高效能多营养固体饮料综合配方,是维护胃肠粘膜、帮助解毒的营养物质的极佳来源。其也是低致敏性素食蛋白的极佳来源,且为消化系统提供特定的营养、益生菌和草药支持。剂量:每天1到2次。


能够提供嗜酸乳杆菌和双歧杆菌的益生菌补充剂对于治疗肠道易激综合征或其他胃肠道疾病至关重要。剂量:每天服用能够提供50亿 - 200亿活性菌的产品。

朝鲜蓟叶提取物似乎对于治疗肠道易激综合征十分有用。几项研究成果为此提供了证据,这些研究以各种消化系统紊乱(包括与肠道易激综合征有关的症状)的患者为研究对象。朝鲜蓟叶提取物似乎最有利于治疗腹痛、腹胀、便秘、食欲不振和恶心。剂量:每次300 - 600mg,每天3次。



What is Immunity?

Immunity refers to the function of the immune system. Support and enhancement of the immune system is perhaps the most important step in achieving resistance and reducing susceptibility to colds, flus, and other infections. Supporting the immune system involves a health-promoting lifestyle, stress management, exercise, diet, and the appropriate use of nutritional supplements and herbal medicines.

If you answer “yes” to any of the following questions, it is a sign that your immune system needs support:

  • Do you catch colds easily?
  • Do you get more than two colds a year?
  • Are you suffering chronic infection?
  • Do you get frequent cold sores or have genital herpes?
  • Are your lymph glands sore and swollen at times?
  • Do you have now or have you ever had cancer?

What causes low Immunity?

The health of the immune system is greatly impacted by a person’s emotional state, level of stress, lifestyle, dietary habits and nutritional status. Nutrient deficiency is the most frequent cause of a depressed immune system. An overwhelming number of clinical and experimental studies indicate that any single nutrient deficiency can profoundly impair the immune system.

Stress also lowers immunity. Take steps to manage stress effectively, see Stress.

What dietary factors are important in low immune function?

Optimal immune function requires a healthy diet that is (1) rich in whole, natural foods, such as fruits, vegetables, whole grains, beans, seeds, and nuts, (2) low in fats and refined sugars, and (3) contains adequate, but not excessive, amounts of protein. On top of this, for optimal immune function, an individual should drink five or six 8-ounce glasses of water per day (preferably pure.

One of the more damaging food components to our immune system is sugar. In one study, the ingestion of 100 gram (roughly 3-1/2 ounces) portions of carbohydrate as glucose, fructose, sucrose, honey, and pasteurized orange juice all significantly reduced the ability of white blood cells (neutrophils) to engulf and destroy bacteria.

Some of the most important food components to enhance immune function are the carotenes. Foods high in carotenes include colored vegetables, such as dark greens; yellow and orange squash, carrots, yams, and sweet potatoes; and red peppers and tomatoes.

Other foods useful for proper immune function include cabbage family vegetables (broccoli, Brussels sprouts, cabbages, cauliflower, collards, kale, and greens from mustard, radish and turnip), flavonoid rich berries, garlic and onions, and Jerusalem artichoke.

What nutritional supplements should I take for low immune function?

Foundation Supplements. High potency multiple; Vitamin D3 2,000-5,000 IU/day; Fish oil, EPA+DHA 1,000 to 3,000 mg/day.

A high-potency multiple-vitamin and mineral formula is the first step in supporting the immune system with nutritional supplementation as it will address any underlying nutritional deficiencies.

Vitamin D is especially critical to immune health. Individuals who have vitamin D blood levels lower than 38 ng/ml had twice as many upper respiratory tract infections as those with higher levels. Clinical studies have validated vitamin D’s ability to reduce the risk of colds and flu. To insure optimal vitamin D status, recently most health experts are advocating daily dosages of 2,000 to 5,000 IU.

Echinacea has been shown to exert significant effects on immune function in over 300 scientific investigations, not all of the clinical studies have been positive. Mixed results from clinical studies with Echinacea are most likely due to lack of or insufficient quantity of active compounds. Echinamide® is a patented, clinically proven, product that guarantees high levels of the three key active groups of compounds responsible for echinacea’s actions on the immune system. Follow label instructions.

Wellmune is a special beta-glucan preparation from baker’s yeast that has been shown to be effective in several double-blind studies in boosting immunity in preventing colds and the flu. Subjects were treated daily with either 500mg of Wellmune or a placebo for 90 days. In one of these study results, the Wellmune group reported:

  • No missed work or school due to colds, compared with 1.38 days of work/school missed for the placebo group.
  • No incidence of fever, compared with 3.50 incidence in the placebo group.
  • An increase in quality of life, including physical energy and emotional well-being, as measured by a clinically validated health survey questionnaire.

Medicinal mushrooms like maitake, shitake, reishi, and cordyceps possess significant immune enhancing effects. Much of this activity is due to the presence of beta-glucans. Numerous experimental and clinical studies have shown that mushroom beta-glucans activate white blood cells. Follow label instructions.

Probiotics refer to health-promoting bacteria products containing species like Lactobaccilli and Bifidobacter. These preparations can be valuable aids in boosting immunity. Take 6 to 12 billion live colony forming units (CFU) daily.

How do I know if the recommendations are working?

Fewer colds and other virus infections, shorter bouts of infections, and better overall resistance to infections.









基础补充剂。 高效能复合补充剂;维生素D3,每天2000-5000 IU;鱼油,EPA(二十碳五丙酸)+DHA(二十二碳六丙酸)每天1000-3000mg。

碳酸钙和柠檬酸钙 可用作临时缓解胃灼热的抗酸剂。推荐每次服用剂量为500-1000mg。

朝鲜蓟(菜蓟) 叶提取物长久以来就具有助消化和治疗肝脏的作用。给药也许能有助于非溃疡性消化不良,及其他功能性肠胃疾病的治疗。合乎标准的提取物一般含有13-18%的咖啡酰奎尼酸,相应剂量为160-320mg,每日三次,随餐服用。


DGL(解甘草甜素) 是一种有效促进肠壁愈合的特殊甘草提取物。如出现胃酸返流,对食道造成显著刺激,请在餐前20分钟服用1-2颗320mg的DGL咀嚼片。



What is Joint Health?

Joint health reflects the ability of structures like cartilage, tendons, and ligaments to perform their roles in the function of the joint. Preservation of joint structure and function is critical in the battle against arthritis (inflammation of a joint).

Osteoarthritis (also known as degenerative joint disease) is the most common form of arthritis. It is caused by degeneration of cartilage. Cartilage serves an important role in joint function. Its gel-like nature provides protection to the ends of joints by acting as a shock absorber. Without the cartilage in the joint, bone literally rubs against bone leading to pain, deformity, inflammation, and limitation of motion in the joint.

What causes poor joint health?

The primary cause is the combination of the degenerative “wear-and-tear” process of aging. The cumulative effects of decades of use leads to the degenerative changes by stressing the collagen matrix of the cartilage. Stress on the cartilage results in the release of enzymes that destroy cartilage components. With aging, the ability to restore and manufacture normal cartilage structures decreases. Often this inability to restore collagen as a person ages is related to nutritional factors.

What dietary factors are important in Joint Health?

Perhaps the most important dietary recommendation to preserve joint health is maintaining or achieving normal body weight. Being overweight means increased stress on weight-bearing joints. That greatly increases the risk osteoarthritis.

A diet rich in fruits and vegetables is important to joint health because of their natural plant compounds that can protect against damage to the joints. Foods especially beneficial are flavonoid-rich fruits, such as cherries, blueberries, blackberries and strawberries. Also important are sulfur-containing foods, such as garlic, onions, Brussels sprouts, and cabbage. The sulfur content in fingernails of arthritis sufferers is lower than that of healthy subjects without arthritis.

What nutritional supplements should I take for joint health?

Foundation Supplements. High potency multiple; Vitamin D3 2,000-5,000 IU/day; Fish oil, EPA+DHA 1,000 to 3,000 mg/day.

OsteoMove provides a comprehensive collection of joint specific nutritional support including optimal levels of glucosamine sulfate, chondroitin sulfate, MSM, and other key nutrients for cartilage and connective tissues. Dosage: two tablets daily.

Glucosamine sulfate stimulates the manufacture of joint molecules known as glycosaminoglycans (GAGs), which are the key structural components of cartilage. More than 30 published clinical trials with glucosamine sulfate have demonstrated an overall success rate of 72-to-95% in improving joint health. Dosage: 1,500 mg per day.

MSM (methyl-sulfonyl-methane) is the major form of sulfur in the human body. Sulfur is especially important nutrient for joint tissue where it functions in the stabilization of the connective tissue matrix of cartilage, tendons, and ligaments. Clinical studies have validated the benefits of MSM in osteoarthritis. Dosage: 1,200 to 2,000 mg per day.

Natural Eggshell Membrane (NEM) is a source of glucosamine, collagen, HA, and other connective tissue components. Recent studies show that NEM brings fast relief to people suffering from the pain, stiffness, and impaired mobility of osteoarthritis and other joint health issuess. In one clinical study, after 30 days of use NEM reduced pain by an average of 72% and improves flexibility by 44%, without side effects. Dosage: 500 mg daily.

S-adenosylmethionine (SAMe) deficiency in the joint tissue leads to loss of the gel-like nature and shock-absorbing qualities of cartilage. SAMe supplementation appears to be useful in the treatment of osteoarthritis. In published clinical trials a total of 21,524 patients with osteoarthritis have been treated with reductions in pain scores and clinical symptoms noted. Dosage: 200 to 400 mg two to three times daily.

Curcumin is the yellow pigment of turmeric that has shown impressive anti-inflammatory effects. Theracurmin is a highly bioavailable form of curcumin that is the only form that has been shown to be effective in improving joint health in a double-blind, placebo controlled study. Patients took either Theracurmin providing 180 mg/day of curcumin or a placebo daily for 8 weeks. Results showed that knee pain scores were significantly lower in the Theracurmin group than in the placebo group in those patients with moderate to severe symptoms. Theracurmin also significantly lowered the use of celecoxib (Celebrex). Dosage: 90 to 180 mg curcumin as Theracurmin daily.

Celadrin® is an all-natural matrix of special cetylated, esterifed fatty acids that reduce inflammation. The unique features of Celadrin® as a natural product include an ability to reduce. Available in cream and capsule form, Celadrin® is clinically proven to produce results. Celadrin® cream can be applied to affected areas on an as needed basis. Dosage: 1,000 mg daily.

Pine bark and grape seed extracts contain beneficial flavonoids improve joint health by acting as antioxidants as well as reinforcing the structure and integrity of cartilage, tendons, and ligaments. Dosage: 150 to 300 mg daily.

How do I know if the recommendations are working?

Improvements in joint function, mobility, and less pain or inflammation are indications of positive effects on joint health. Glucosamine sulfate, MSM, and pine bark or grape seed extracts take some time to work, usually 2-4 weeks, but do not forego their use as they still are very important in supporting the manufacture of cartilage and other joint structures. Theracurmin, NEM, and Celadrin are faster acting, especially the Celadrin cream.



  • 它的作用至关重要,可将脂肪、氨基酸、维生素和矿物质转化为对人体更有用的形式。
  • 它能促进生成一些重要的细胞结构成分,包括细胞膜化合物(磷脂)和胆固醇。肝脏还负责生成载体蛋白(脂蛋白),并将这些载体蛋白运输到人体的各个部位。
  • 许多重要的血液蛋白,包括免疫因子、具有凝血作用的蛋白,以及人体红血细胞内血红蛋白的重要成分都在肝脏生成。
  • 肝脏还会分解过量的氨基酸,形成尿素,随着血液流至肾脏,以尿的形式排出。
  • 肝脏中储存着多种维生素和矿物质,包括铁和维生素B12。
  • 肝脏还能分解老化的红血细胞,并对其成分进行循环利用







  • 大蒜、豆类、洋葱、鸡蛋,以及其他含硫量高的食品。
  • 水溶性纤维的最佳来源,如梨、燕麦麸、苹果和豆类
  • 甘蓝族蔬菜、特别是花菜、球芽甘蓝和卷心菜。
  • 朝鲜蓟、甜菜、胡萝卜、蒲公英嫩叶,及许多草药和香料,如姜黄、肉桂和甘草。
  • 绿色食品,如小麦汁、脱水大麦汁、小球藻和螺旋藻。


基础补充剂。 高效能复合补充剂;维生素D3,每天2000-5000 IU;鱼油,EPA(二十碳五丙酸)+DHA(二十二碳六丙酸)每天1000-3000mg。

肝脏健康配方 源自自然,含有维护肝脏的特殊营养成分,包括葡萄糖醛酸酯,肝脏用它来处理毒素,并将这些毒素排出体外。它还含有α-硫辛酸、水飞蓟磷脂复合物®、甘草提取物,及其他维持肝脏健康的主要成分。根据肝脏大小和期望维护水平,服用剂量为每天1-3次,每次2粒胶囊。




Theracurmin 姜黄素是姜黄素的一种特殊形式,颜色姜黄,在当前市场的姜黄素产品中拥有最佳吸收力,并在双盲、对照测试中证明其改善肝脏健康的效果。剂量:每天60-90mg。












基础补充剂。 高效能复合补充剂;维生素D3,每天2000-5000 IU;鱼油,EPA(二十碳五丙酸)+DHA(二十二碳六丙酸)每天1000-3000mg。

叶黄素 补充剂已证实能防止老年性黄斑变性的恶化,还有可能显著改善视觉功能。剂量:每天15-20mg,坚持3个月后,改为每天5-6mg。

越橘、银杏、葡萄籽或松树皮提取物 含有功能强大的抗氧化剂类黄酮,为眼睛结构提供巨大的保护作用。每一种提取物都是治疗黄斑变性绝对必须的物质。剂量:每天240-320mg。











基础补充剂。 高效能复合补充剂;维生素D3,每天2000-5000 IU;鱼油,EPA(二十碳五丙酸)+DHA(二十二碳六丙酸)每天1000-3000mg。





左旋肉碱是形成正常精子的关键化合物。左旋肉碱含量水平低意味着精子的发育、功能和活性都会大幅降低。经证实,补充左旋肉碱能有效改善男性的生育能力。左旋肉碱是精子内生成适当能量的必备条件,可促进精子形成,维持精子正常功能。剂量:每天1500 mg。











基础补充剂。 高效能复合补充剂;维生素D3,每天2000-5000 IU;鱼油,EPA(二十碳五丙酸)+DHA(二十二碳六丙酸)每天1000-3000mg。


黑升麻(总状升麻)提取物是经研究证实缓解更年期症状的最佳自然物质。大多数,并不是所有的研究表明,其效果非常明显。例如,一项研究显示,将80名患者分成两组,一组服用黑升麻提取物(每天两次,每次两片,每天服用4mg 27-黑升麻)共轭雌激素(每天0.625mg),另一组为对照组,12周后,服用黑升麻提取物的患者改善效果最好。黑升麻组患者经历潮热的次数从每天平均5次降低至不到1次。相对而言,雌激素组仅从5次降低至3.5次。令人更为印象深刻的是,黑升麻构建阴道内壁的效果。剂量:每天两次,每次取含有2mg 27-黑升麻成分的提取物。

Promensil® - 红三叶草(红车轴草)的提取物 - 初步研究显示,对治疗女性更年期症状也有良好的效果,可替代黑升麻。红三叶草的植物雌激素含量非常丰富,与大豆异黄酮类似。Promensil的服用剂量为每天40-80mg。

EstroSense,加拿大Natural Factors(自然因子)公司生产,采用特殊配方,专门减少雌激素和外源雌激素的副作用,帮组服用黑升麻无效的女性缓解更年期症状。每天两次,每次两片。











基础补充剂。高效能复合补充剂;维生素D3,每天2000-5000 IU;鱼油,EPA(二十碳五丙酸)+DHA(二十二碳六丙酸)每天1000-3000mg。

5-羟色氨酸(5-HTP) 经证实是一种有效治疗偏头痛的药物,同时可能也更安全。5-HTP是形成血清素的直接原料。由于偏头痛患者体内组织中的血清素含量水平较低,因此研究人员把偏头痛又称之为“低血清素综合症。” 血清素水平低会降低慢性头痛患者的疼痛阈值。该论点经过35余年的研究得到证实,包括针对形成血清素的5-羟色氨酸(5-HTP)进行双盲研究在内临床结果也证明了这一点。推荐剂量:成人每天50-100mg,儿童根据体重,每2.2磅服用5mg。

核黄素 补充剂经证实具有预防偏头痛的显著效果。用于解释发生偏头痛的理论之一指出,偏头痛是由于生成能量的脑部血管细胞(线粒体)所生成的能量降低引起的。因此,由于维生素B2(核黄素)具有促进细胞生成更多能量的可能性,进而被认为可能具有防止偏头痛的效果。一个关于核黄素(每天400mg)的双盲研究显示,在得到改善的患者中,15%为对照患者,而59%的患者服用了核黄素。研究还显示,核黄素疗法没有副作用。

镁元素 不足可能也对引发偏头痛造成十分深远的影响,几名研究人员已经证实,人体内镁元素含量水平低与偏头痛和紧张性头痛之间都存在着实质性的关系。镁元素不足已经成为会引发偏头痛或紧张性头痛的一项事实。研究发现,偏头痛患者脑部和组织内镁元素的浓度低,说明需要补充镁元素,因为镁元素的主要功能是维持血管张力,且防止神经细胞过度兴奋。补充镁元素可有效防止偏头痛。推荐剂量:每天3次,每次150-250mg。含有镁元素的柠檬酸盐、苹果酸盐、天冬氨酸盐更易吸收,比无机盐形式,如硫酸镁、氢氧化物或氧化物更好,因为无机盐往往具有通便的作用。

Petadolex®, 是蜂斗菜(紫蜂斗菜)的标准提取物,已经过数个双盲研究的验证。在一项研究中,60名头痛患者随机分配成为两组,其中一组连续12周每天服用两次50mg的Petadolex,另一组则不服用。在相同情况下,两组相比,服用Petadolex的一组在4周后疼痛发作率降低了46%,8周后降低了60%,12周后降低了50%(对照组:分别为24%、17%和10%)。




What is Mood?

Mood refers to the way we feel. The most common mood disorder is depression, which is associated with the following accompanying symptoms:

  1. Poor appetite accompanied by weight loss, or increased appetite accompanied by weight gain
  2. Insomnia or excessive sleep habits (hypersomnia)
  3. Physical hyperactivity or inactivity
  4. Loss of interest or pleasure in usual activities, or decrease in sexual drive
  5. Loss of energy; feelings of fatigue
  6. Feelings of worthlessness, self-reproach, or inappropriate guilt
  7. Diminished ability to think or concentrate
  8. Recurrent thoughts of death or suicide

The presence of five of these eight symptoms indicates clinical depression; an individual with four is probably depressed. The symptoms must be present for at least one month to be called clinical depression. For further information, please seek an appropriate health care provider.

What causes a disorder of Mood?

Our mood is the result of interplay between psychological as well as physiological factors. In other words, what determines what we feel is the result of our internal focus (e.g., habitual thoughts, self-talk, degree of optimism, etc.) and various physical factors (e.g., nutritional status, hormones, degree of pain and inflammation, etc.). Stress and poor sleep quality are often big factors that influences mood. Also, many drugs (prescription, illicit, alcohol, caffeine, nicotine, etc.) can influence mood.

What dietary factors are important in supporting a positive Mood?

A deficiency of any single nutrient can alter brain function and lead to a depressed mood, anxiety, and other mental disorders, especially deficiencies of vitamin B12, folic acid, other B vitamins, and omega-3 fatty acids. Also, since the brain requires a constant supply of blood sugar to function properly, hypoglycemia (low blood sugar) must be avoided. Symptoms of hypoglycemia can range from mild to severe and include depression, anxiety, irritability, and other psychological disturbances; fatigue; headache; blurred vision; excessive sweating; and mental confusion. Simply eliminating refined carbohydrates and caffeine (which can aggravate hypoglycemia) from the diet is sometimes all that is needed for improving mood in many subjects that suffer from hypoglycemia.

What nutritional supplements should I take for improving Mood?

Foundation Supplements. High potency multiple; Vitamin D3 2,000-5,000 IU/day; Fish oil, EPA+DHA 1,000 to 3,000 mg/day.

Fish oil is especially important in supporting any brain issue including our mood. The long chain omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are critical to the health of the brain cell membrane. Low levels of EPA and DHA lead to altered brain cell structure and function that can also affect mood and behavior. Dosage: 3,000 mg of EPA+DHA.

5-Hydroxytryptophan (5-HTP) is extracted from the seed of an African plant (Griffonia simplicifolia) and is the direct precursor to serotonin – a key brain chemical that regulates our mood. In addition to increasing serotonin levels, 5-HTP causes an increase in levels of endorphin and other neurotransmitters that boost our mood. Numerous double-blind studies have confirmed this mood boosting effect. The typical recommendation is 50 to 100 mg three times daily (best taken before meals, preferably use an “enteric-coated” product to prevent gastroinstestinal upset).

St. John’s wort extract (Hypericum perforatum) is now a well-known natural mood elevator. The dosage for St. John’s wort extract (0.3% hypericin content) is 900 to 1800 mg daily. Since St. John’s wort extract activates enzymes in the liver and gut that detoxify certain drugs, do not use SJW if you are taking cyclosporine; indinavir; oral contraceptives; and anticoagulants, such as warfarin (Coumadin®) without consulting a physician first.

Dehydroepiandrosterone (DHEA) levels typically drop as people age and may lower mood. The dosage recommendation for gentle support for men 45+ is 15 to 25 mg daily; for women 45+ the dosage is 5 to 15 mg daily.

S-adenosylmethionine (SAMe) is utilized in the manufacture of many brain compounds including serotonin and other neurotransmitters. SAMe supplementation has been shown to be useful in improving mood in published clinical trials. Dosage: 200 to 400 mg three times daily.

How do I know if the recommendations are working?

Feelings related to mood are mostly subjective. The natural products described above generally take a bit of time, e.g., 2-6 weeks, to demonstrate an effect on improving mood. One of the first improvements noted by many is in improved sleep quality.

What is Prostate Health?

The prostate is a single, doughnut-shaped gland about the size of a walnut that lies below the bladder and surrounds the urethra. The prostate secretes a thin, milky, alkaline fluid that increases sperm motility and lubricates the urethra to prevent infection.

There are two main conditions that affect the prostate. One is prostate enlargement, also called benign prostatic hyperplasia (BPH). Almost every man will develop an enlarged prostate if he lives long enough. BPH is not cancer and is not life threatening. The other condition, prostate cancer, is much more serious. It can cause symptoms similar to those in BPH, but it can also spread to other parts of the body and can be fatal. In men, prostate cancer is the second leading cause of death due to cancer. (Lung cancer is by far the first.)

Symptoms of either BPH or early prostate cancer are due to bladder obstruction, such as increased urinary frequency, nighttime awakening to empty the bladder, and reduced force and flow speed of urine.

Warning: Prostate disorders can only be diagnosed by a physician. Do not self-diagnose. If you are experiencing any symptoms associated with BPH or prostate cancer, see your physician immediately for proper diagnosis.








  • 避免摄入咖啡因。至关重要的是,饮食中不含有如咖啡因及相关化合物等兴奋成分。在不含咖啡因的咖啡或茶中,即使只含有少量的咖啡因,都足以造成一些人失眠。
  • 远离酒精。酒精会引发人体释放肾上腺素,破坏血清素(帮助入睡的一种重要脑部化学物质)的生成。
  • 避免摄入糖类和具有高血糖指数的食品。含糖和精制碳水化合物较高的饮食习惯,以及饮食不规律都可能造成血糖控制混乱,从而导致人体在夜间释放肾上腺素和皮质醇。
  • 氨基酸色氨酸含量高的食品,如火鸡、牛奶、奶酪、鸡肉、鸡蛋、坚果、特别是杏仁有助于改善睡眠。大脑中,色氨酸被转化为血清素和褪黑素,这是在睡眠中自然形成的化合物。


基础补充剂。 高效能复合补充剂;维生素D3,每天2000-5000 IU;鱼油,EPA(二十碳五丙酸)+DHA(二十二碳六丙酸)每天1000-3000mg。




5-羟色氨酸(5-HTP)在脑中转化为血清素 - 帮助入睡的一种重要物质。众多双盲临床研究发现,5-HTP还能减少入睡需要的时间,并降低醒来的次数,因为色氨酸目前仅用于处方药,而5-HTP明显可进行替代。睡前将5-HTP与碳水化合物,如水果或果汁一同服用,可增强镇静效果。推荐剂量:50-100mg。






What is Stress?

Stress is defined as any disturbance—e.g., heat or cold, chemical toxin, microorganisms, physical trauma, strong emotional reaction—that can trigger the “stress response.” The stress response is composed of three phases: alarm (fight or flight), resistance, and exhaustion. These phases are largely controlled and regulated by the adrenal glands. If stress is extreme, unusual, or long lasting, the stress response can be overwhelming and becomes quite harmful to virtually any body system.

What causes Stress?

Stress is part of life. According to Selye, the father of stress research, stress in itself should not be viewed in a negative context. It is not the stressor that determines the response; instead it is the individual’s internal reaction, which then triggers the response. This internal reaction is highly individualized. What one person may experience as stress, the next person may view entirely differently.

What dietary factors are important in Stress?

One of the key culprits for many people who are stressed out is caffeine. The average American consumes 150 to 225 mg of caffeine daily, or roughly the amount of caffeine in two cups of coffee. Although most people can handle this amount, people prone to feeling stressed or anxious tend to be especially sensitive to caffeine. During times of stress it is important to cut back or eliminate caffeine. In addition, here are some other very important guidelines for supporting the body’s stress response:

  • Eliminate or restrict the intake of alcohol.
  • Eliminate refined carbohydrates from the diet, especially sources of white sugar and white flour.
  • Increase the potassium-to-sodium ratio by focusing on whole, natural foods.
  • Eat regular planned meals in a relaxed environment.

What nutritional supplements should I take for Stress?

Foundation Supplements. High potency multiple; Vitamin D3 2,000-5,000 IU/day; Fish oil, EPA+DHA 1,000 to 3,000 mg/day.

B vitamins, C, zinc, magnesium are key nutrients critical in helping the body deal with stress. Dosage: at least the Recommended Dietary Intake (RDI) should be provided in a high potency multiple.

Magnesium exerts many important anti-stress and calming effects. Dosage: take 150 to 250 mg of magnesium (as citrate) before going to bed.

Fish oils concentrated for EPA and DHA have been shown to have positive effects for people dealing with stress. Dosage: 3,000 mg EPA+DHA.

Herbs for Adrenal Support. Several herbal products support adrenal function. Most notable are Chinese ginseng (Panax ginseng), Siberian ginseng (Eleutherococcus senticosus), rhodiola (Rhodiola rosacea), and ashwaganda (Withania somnifera). All of these plants exert beneficial effects on adrenal function and enhance resistance to stress, and are often referred to as “adaptogens” because they help us adapt to (cope with) stress. These plants have historically been used to:

  • Restore vitality in debilitated and feeble individuals.
  • Increase feelings of energy.
  • Improve mental and physical performance.
  • Prevent the negative effects of stress and enhance the body’s response to stress. These herbs can be used individually or in combination. Dosage: follow label instructions. Note: sometimes combination formulas seem to produce the best results, e.g., Serenity Formula from Natural Factors.

Sensoril is a patented extract of Withania somnifera (ashwaganda) that has been shown to have stress-relieving and anti-anxiety effects. It deserves special mention because it is unique in that it produces a relaxing effect while increasing energy levels and reducing fatigue. Take 125 to 250 mg twice daily.

PharmaGABA is the natural form of GABA – an important brain chemical. Supplementation with PharmaGABA has been shown to promote feelings of calmness, but with greater mental focus and clarity. It is a fantastic immediate stress buster and also improves sleep quality with daily use. Studies have shown PharmaGABA is able to promote brain wave changes reflective of feelings of calmness within 5 minutes after taking it. Dosage: 100 to 200 mg up to three times daily

L-theanine, like GABA, is a relaxing amino acid. It is found in green tea and also available as a supplement. Clinical studies have also shown L-theanine gently induces a sense of calmness and improves sleep quality. It is suitable for children. Dosage: 100 to 200 mg up to three times daily.

Natural Sleep Aids. There are a number of effective natural products that can help to improve sleep quality. If needed, I recommend trying Tranquil Sleep from Natural Factors. This formula provides the combination of melatonin (3 mg), 5-HTP (30 mg), and L-theanine (200 mg) in a great tasting chewable tablet or soft-gelatin capsule. These three ingredients work together to decrease the time required to get to sleep and to decrease the number of nighttime awakenings. Dosage: two tablets or capsules prior to bedtime.

PGX is a dietary fiber matrix that helps stabilize blood sugar levels. In people who have stress or trouble maintaining sleep throughout the night, faulty blood sugar control is an important cause because it causes the release of hormones such as adrenaline and cortisol. These compounds stimulate the brain and cause feelings of stress. Dosage: 2.5 to 5 grams of PGX granules before meals.

How do I know if the recommendations are working?

Increased energy and greater sense of calmness are clear signs that stress is being dealt with effectively.







  • 食用亚麻籽油、核桃和冷水鱼,增加ω-3鱼油的摄入量。
  • 多吃坚果和籽类食品,包括杏仁、巴西坚果、椰子、榛子、澳洲坚果、美洲山核桃、松子、开心果、芝麻、葵花子等,并在烹饪时使用单不饱和油,如橄榄油和芥花籽油,增加摄入有益于心脏健康的单不饱和脂肪。
  • 每天食用五份或五份以上的蔬菜水果,特别是绿色、橙色、黄色的蔬菜;深色的浆果和柑橘类水果。植物性食物中的抗氧化化合物,如胡萝卜素、类黄酮、硒、维生素E和维生素C,对防止动脉粥样硬化十分重要。
  • 增加纤维摄入量。经证实,高纤维饮食可预防动脉粥样硬化。膳食纤维,特别是豆类、水果和蔬菜中的可溶性纤维,可有效降低胆固醇水平。
  • 限制精制碳水化合物(糖和细粮)的摄入量。糖和其它精制碳水化合物导致产生动脉粥样硬化、炎症和抗胰岛素性的显著原因


基础补充剂。 高效能复合补充剂;维生素D3,每天2000-5000 IU;鱼油,EPA(二十碳五丙酸)+DHA(二十二碳六丙酸)每天1000-3000mg。



锌元素补充剂能缓解或消除因缺锌造成的耳鸣 - 发生这种耳鸣症状的情况很多。剂量:每天30-45mg。













基础补充剂。 高效能复合补充剂;维生素D3,每天2000-5000 IU;鱼油,EPA(二十碳五丙酸)+DHA(二十二碳六丙酸)每天1000-3000mg。













基础补充剂。 高效能复合补充剂;维生素D3,每天2000-5000 IU;鱼油,EPA(二十碳五丙酸)+DHA(二十二碳六丙酸)每天1000-3000mg。






What is Weight Loss?

There are literally hundreds of diets and products that claim to be the answer to weight loss. However, the basic equation for losing weight never changes. In order for an individual to lose weight, energy intake must be less than energy expenditure. This goal can be achieved by decreasing caloric intake (dieting), and/or by increasing the rate at which calories are burned (exercising). Most individuals will begin to lose weight if they decrease their caloric intake below 1,500 calories per day and do aerobic exercise for 15-to-20 minutes 3-to-4 times per week.

What causes Weight Gain?

Weight gain is often tied to resistance to the hormone insulin. As fat cells in the abdomen grow in size or number, they secrete a number of biologic products (e.g., resistin) that dampen the effect of insulin, impair glucose utilization in skeletal muscle, and promote glucose (blood sugar) production by the liver. Also important is that as the number and size of fat cells increase, they lead to a reduction in the secretion of compounds that promote insulin action.

What dietary factors are important in Weight Loss?

Dietary carbohydrates play a central role in any weight loss program through their effect on insulin sensitivity. In is important to avoid refined sugars, white flour products, and other sources of simple sugars are quickly absorbed into the bloodstream, causing a rapid rise in blood sugar, severely stressing blood sugar control.

Increasing the intake of dietary fiber, especially the soluble form, is very important. Soluble fiber is capable of slowing down the digestion and absorption of carbohydrates, thereby preventing rapid rises in blood sugar. These fibers are also associated with increasing the sensitivity of tissues to insulin and improving the uptake of glucose by the muscles, liver, and other tissues, thereby preventing a sustained elevation of blood sugar.

Particularly good sources of soluble fiber are legumes, oat bran, nuts, seeds, pears, apples, and most vegetables. Large amounts of plant foods must be consumed to obtain enough dietary fiber, although beans, peas, and legumes are overall the best sources for high fiber intake in relatively easy amounts to ingest.

For people with definite insulin resistance and poor blood sugar control, I would also recommend taking a dietary fiber supplement known as PolyGlycopleX or PGX (discussed below). This unique, patented fiber matrix exerts the greatest degree of viscosity and gel-forming properties making it many times more effective than any other fiber in improving insulin sensitivity and activating AMPk.

What nutritional supplements should I take for Obesity?

Foundation Supplements. High potency multiple; Vitamin D3 2,000-5,000 IU/day; Fish oil, EPA+DHA 1,000 to 3,000 mg/day. Particularly important is sufficient levels of chromium, i.e., 200 to 400 mcg daily.

PolyGlycoplex (PGX®) is a revolutionary dietary fiber matrix that is backed by over 15 years of research and development along with extensive pre-clinical studies and clinical trials. PGX is 100% natural and non-addictive and safe for consumption, with no serious side effects. Detailed clinical studies have shown PGX to exert the following benefits:

  • Reduces appetite and promotes effective weight loss
  • Stabilizes blood sugar control
  • Increases insulin sensitivity
  • Reduces the glycemic index of any food, beverage, or meal by 35-50%.
  • Lowers blood cholesterol and triglycerides

PGX is available in a variety of different forms such as granules, capsules, and part of drink mixes for satiety or meal replacement. Dosage: 2.5 to 5 grams before meals.

Mulberry leaf extract has shown an ability to help to improve blood sugar control and promote weight loss. Dosage: generally equivalent to 3,000 mg of dried mulberry leaves per day. The dosage for a 10:1 extract is 100 mg three times daily before meals. Also, can be taken with PGX.

Green coffee bean extract is rich in chlorogenic acid, a compound that has been shown to improve glucose metabolism, inhibit the accumulation of fat, and decrease the absorption of glucose in the intestines. Only raw green coffee beans contain a significant amount of this health-promoting compound. Dosage: 400 mg three times daily.

5-Hydroxytryptophan (5-HTP) is converted in the brain to serotonin. Low serotonin levels trigger appetite especially sugar cravings. A series of four human clinical studies of overweight women have shown that 5-HTP is an effective weight loss aid. Dosage: 50 to 100 mg twenty minutes before meals.

Green tea extracts concentrated for catechins (polyphenol flavonoids) safely enhance the metabolic rate and promote weight loss. However, these compounds are often difficult for humans to absorb efficiently. Green Tea Phytosome® provides a high-quality decaffeinated green tea extract complexed to phosphatidylcholine that is three to five times better absorbed than other green tea products. Dosage: 150 mg twice daily.

How do I know if the recommendations are working?

When you jump on the scales, you are looking at your total weight, not the relationship of fat to muscle or body composition. While being overweight is a risk factor for heart attacks, strokes, and type 2 diabetes, it is not the critical risk factor. Correctly stated it is increased body fat that is associated with these diseases, not increased body weight. To more accurately determine body composition I recommend using a scale that can measure body fat percentage. Ideally, women should strive to keep their body fat percentage below 25% and men 20%.