Public protocols
Dr. Richard Maurer - The Best Quality and Most Cost Effective Nutrients I Have Found's general recommendations, available to anyone who visits this store.
Cold Virus Flu Prevention and Recovery
5 more items in Cold Virus Flu Prevention and RecoveryHere are my go-to formulas for Cold - Viral Recovery for 2022. Colds and flu are from a virus - therefore antibiotics are useless. I think the evidence on echinacea is strong enough to use it at the first sign of symptoms and zinc lozenges are next my desk as I write this. Read on in the attached protocol or link for more insight that should help you maintain true health during this double cold and flu season. -Richard Maurer, ND An article I updated in 2022 for the cold and flu protocol is here.
My supplemental protein intake 2023
2 more items in My supplemental protein intake 2023I know, this is out of context. My protein intake is unique to me, right? Well, I am sharing this because I think this IS relevant to you. I will link my considerations for each supplement below. I will also attach the protein content of various foods and a one-page format. First and foremost, I emphasize unprocessed protein from dietary sources. I mix everything in, fish - shellfish - pork - beef - poultry - legumes - eggs - cultured dairy. How much protein? Probably more that you are eating. Consensus amongst researchers settles on about 1.3 to 1.8 g of protein per kilogram of body weight. [https://pubmed.ncbi.nlm.nih.gov/22150425/] For me this is 94-130 grams of protein . With more athletic demand or higher lean body mass, these numbers go up to 1.8-2.0, raising my range to 130-145 grams - I think this is right for me, and challenging without some supplemental protein. An egg has 6-7 grams. It is hard to get to the necessary protein ranges for most of us. But for me, I have skin in the game to get it right. This may be you too. Here are the protein supplements I am currently using, in order of importance. 1 - Whey protein isolate. One scoop per day provides me an additional 25 grams of protein. Whey protein isolate, from a source that maintains protein quality and integrity, is first on my list for many reasons. Whey protein contains therapeutic dose of glutamine and branched-chain amino acids, and a unique composite of dairy proteins that have anti-inflammatory activity compared to casein. The overwhelming goal is to support my activity and build muscle in response to exercise and activity. Loss of lean body (eg. muscle mass & bone density) is called sarcopenia, and for those of us over 50 years old, it is bad news. As we age, lean muscle loss is associated with a corresponding brain shrink. Yeah, sounds bad right? in fact researchers see this correspond with dementia onset and progression. Research on weight loss with Parkinson's appears to parallel these findings. [ 10.1001/archneurol.2010.38 ] Whey protein helps me support the effort I do physically with squats and resistance training and the higher mass of lean muscle helps me toward neurological health and longevity. [ https://doi.org/10.1111/jgs.18419 ] Whey-supplemented patients experienced increases in blood reduced glutathione - a compound capable of reducing inflammation and combatting oxidative stress in the brain of people with Parkinson's. [https://pubmed.ncbi.nlm.nih.gov/27423583/] BTW - for those with Parkinson's on dopamine therapy, the addition of 25 grams of whey isolate did not interfere with dopaminergic absorption or efficacy. [https://pubmed.ncbi.nlm.nih.gov/36786430/] 2 - L Tyrosine. I use 2 capsules each morning (1000 mg). This amino acid is a precurser to the neurotranmitters epineprhine, dopamine, norepinephrine. Over the years, I have used Tyrosine for patients that wean off of or replace stimulant medication like Ritalin, Vyvanse, or Adderall. Personally, due to my early Parkinson's, I am taking it for its effect of elevating baseline dopamine levels. Very high doses (7000-15,000 mg) have been studied and proven to dramatically elevate dopamine levels, and while "safe" - neurological outcomes may be worse with these crazy high doses [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5748730/] 3 - L Creatine powder. I use 5 g [1 scoop] of this powder frothed into a little milk or oat milk and added to a half decaf short coffee. Creatine is usually marketed with a guy packing a huge bicep or big pecs. Not my reason for using it. But it is playing from the bodybuilders' playbook. There is interesting research on this amino acid - and some is conflicting. One study shows benefit is slowing the progression of neurodegenerative disease - another few show no benefit - and yet another displayed a negative outcome but only if those same individuals ingested significant amounts of caffeine. My response to all this? I use a little creatine - and limit/eliminate caffeine in my diet. [https://www.neurologylive.com/view/gene-caffeine-creatine-link-parkinson-disease] 4 - Collagen peptides - ½ to 1 scoop daily - but only as needed to fill in where broth in my diet should be I have seen plenty of benefit from collagen peptides over the years. I have prescribed them for stretch marks in teenagers, for soft tissue support post knee or hip surgery, and yeah, plenty of people think that using collagen will reduce facial wrinkles. I'm sorry to say, there is not convincing evidence for the latter, but for other reasons, collagen has my vote. Of course I'd much rather see chicken broth as the food source, and I lean toward that whenever possible, but if unavailable for awhile, I will dig into 5-8 grams of collagen powder frothed into some milk or "fake" milk and added to a hot drink.
My daily nutritional regimen - Dr Richard Maurer
5 more items in My daily nutritional regimen - Dr Richard MaurerThis is my simple four part supplement plan that I use. Extra items are below - but are just that, extra. Get the basics first. - RM TWICE DAILY by Designs for Health - As a multiple: it has no iron and no calcium or magnesium...these minerals are best ONLY used as needed. I take 1 capsule EVERY day and get a second capsule most days. Always with food. Vitamin D3 : I tend to have about 25 ng/mL Vitamin D on labs with no supplementation. Even in the summer months in Maine, I do not see my blood levels above 30 without supplements. Evidence supports keeping your levels above 30. I know there are some functional practitioners out there recommending crazy high doses and claim that blood levels should be way up...like >60. There is no good evidence for this, I take 2000 every day and this keeps my levels in the mid 30s. I was bred for Sicily and I am afraid coastal Maine is not quite the same. I get outside every day - midday in the sun throughout the dark months. Zinc lozenges - At the first sign of illness, I use one lozenge up to 4 times a day - but only use as needed at the first sign of throat or cold symptoms. Cal Mag 1001 - this is an equal part calcium and magnesium supplement, delivering 166 mg each in a well-tolerated tablet form—powders can result in a little more loose stool effect from the magnesium so the tablet is best for most people. I am pretty sensitive to magnesium and there are times, if I have a loose GI...I break the tablet and take only half. If you question whether you need MORE or LESS vit D or need extra iron or have too much, run this panel: #1...Metabolic Discovery Panel (FULL): https://www.ultalabtests.com/partners/bloodcode/test/blood-code-1-metabolic-discovery-full Other supplements I use on a daily basis are more food oriented: I take a half scoop of collagen each morning. The VITAL PROTEINS collagen peptides provides me the building blocks to make connective tissue more readily. LIke anyone over 50, I had torn cartilage in a knee and several injuries that remain noticeable. I put this 5 grams of collagen into some almond milk and froth it in a Nespresso thing...then pour onto an espresso longo. I like ritual and this is one of them now. I eat at least 5 servings of fish weekly - fresh local fish, canned sardines, oysters and mussels usually. But when this is not in my diet - I would often get a ½ TBS of cod liver oil to at least equate the omega-3 fish oil content of a small serving of fish. Fish intake is best as you can imagine. I have electrolytes I add to water regularly. Into about 24 ounces of water, I use ½ to 1 scoop of Electrolyte Energy along with a pinch (1/8 tsp of salt or less even) of salt. I tend toward dehydration as I am lean and exercise pretty regularly. Interestingly, I tend to dehydration more in the winter due to lack of thirst in the cooler drier weather. As I make changes I will let you know - but as we enter 2022 - this is a good start. Enjoy - RM
Back to School - Nutrition and Immune Support I Send With My Children (young adults, really)
5 more items in Back to School - Nutrition and Immune Support I Send With My Children (young adults, really)This is the Fullscript resource. It is a simple way to order and reorder the professional label and hard-to-find supplements at a discount. I hope you find it useful and efficient. - RM Supplements that my kids travel to school with...in order of importance - Dr. Richard Maurer Multiple (they use one called TWICE daily by Designs for Health) - it has no iron and no calcium or magnesium... which are best used separately, even though my daughter needs iron much of the time. It is best taken separately for many reasons. Ironically, I ask them to only take 1 per day of this TWICE daily formula. For kids under the age of 10 years, a chewable vitamin - 1 to 2 tablets per day with food works to get the small amount of the many beneficial nutrients. See Rx Vitamins Below. Vitamin D3 : We as a family tend toward low normal on a good day - so an additional 1000-2000 iu per day on average is useful. I recommend using 2000 iu in a pill and adjust the frequency of dosing to get your daily average (ie: use 1-2 doses a week in sunnier months and 5-7 doses per week in winter. ) The data and research related to vitamin D's protective effect from flu and illness from SARS-CoV2 are convincing.It does not replace the benefits of being outdoors more often, but supplements do appear beneficial as an adjunct. FOR younger kids - a 400 iu drop of Vitamin D is a best way to go...use 1-3 drops, 3-7 days a week depending upon age, more frequent doses as age approaches 12 yo. Zinc lozenges - everyone takes these to school. At the first sign of illness, use one lozenge up to 4 times a day - but only use as needed at the first sign of throat or cold symptoms. Again, some strong data on this nutrient. Based upon all the data out there, I rely on zinc more than vitamin C or Elderberry. Cal Mag 1001 - this is an equal part calcium and magnesium supplement, delivering 166 mg each in a well-tolerated tablet form—powders can result in a little more loose stool effect from the magnesium so the tablet is best for most people. My daughter notices the leg cramping with harder workouts if she misses the magnesium for any extended period of time. Taken at night - this helps the muscles recover from the days demand AND improves sleep. You should get a ferritin iron measured once on teenagers - IF it is low, iron should be added. Do not let ferritin be below 30 for young women or below 60 for young men. This raises the risk of illness and injury, especially in athletes and especially in women. BUT...Some people carry too much iron in the blood and therefore it should not be supplemented without a blood test for guidance. (TOO HIGH = Ferritin over 150 in women and over 300 in men) For iron supplement: Iron-C for 25-mg of extra iron when needed (the extra C improves supplement absorption). This blood test panel has it all, D, iron, B12, Blood sugar, Blood count, and more: https://www.ultalabtests.com/bloodcode/Shop/Items/Item/Blood-Code-1-Metabolic-Discovery-FULL )
Supplements I send my kids with when at school, college and beyond - RM
2 more items in Supplements I send my kids with when at school, college and beyond - RMThis is the Fullscript resource. It should prove to be a useful way to order and reorder the professional label and hard-to-find supplements over time at a discount. While they carry tens of thousands of products, I have curated only those that have the biggest impact on health. I think you will find this useful and efficient. - RM Supplements that my kids travel to school with...in order of importance. Multiple (they use this one called TWICE daily by Designs for Health - it has no iron and no calcium or magnesium...these other nutrients are best used separately, even though my daughter needs iron much of the time...it is best taken separately for many reasons. Ironically, I ask them to only take 1 per day of this TWICE daily formula. Vitamin D3 : we as a family tend toward low normal on a good day - so an additional 1000-2000 iu per day on average is useful. I recc using 2000 iu in a pill and adjust the frequency of dosing to get your daily average ( use use 1-2 doses a week in sunnier months and 5-7 doses per week in winter. The data and research related to vitamin D's protective effect from flu and illness from SARS-CoV2 are convincing.It does not replace the benefits of being outdoors more often, but supplements do appear beneficial as an adjunct. Zinc lozenges - everyone takes these to school. At the first sign of illness, use one lozenge up to 4 times a day - but only use as needed at the first sign of throat or cold symptoms. Again, some strong data on this nutrient. I hang my hat on zinc more than vitamin C or Elderberry. Cal Mag 1001 - this is an equal part calcium and magnesium supplement, delivering 166 mg each in a well-tolerated tablet form—powders can result in a little more loose stool effect from the magnesium so the tablet is best for most people. My daughter notices the leg cramping with harder workouts if she misses the magnesium for any extended period of time. Taken at night - this helps the muscle recover from the days demand AND improves sleep. You should get a ferritin iron measured on the kids - IF it is low, iron should be added. Do not leet ferritin be below 30 for young women or below 60 for young men. This raises the risk of illness and injury, especially in athletes and especially in women. Some people carry too much iron in the blood and therefore it should not be supplemented without a blood test for guidance. (This panel has it all, D, iron, B12, Blood sugars, Blood count, etc... https://www.ultalabtests.com/bloodcode/Shop/Items/Item/Blood-Code-1-Metabolic-Discovery-FULL ) For iron supplement: Iron-C for 25-mg of extra iron when needed (the extra C improves supplement absorption).
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