Note/Disclaimer:The products listed on this page are the only recommended supplements for use in the Cycle Diet plan. We do not endorse the use of vitamins with more than 100% DRI, RDA, or AI as recommended by the National Academy of Sciences, unless prescribed by your doctor. Always follow the directions on any product label for dose or serving size. If you are currently on prescribed medication and taking additional supplements, please inform your physician to avoid possible adverse food drug interactions.
The CycleDiet.com does not accept advertising or receive funds from any linked website. The Cycle Diet Registered Dietitian does not endorse any vitamin, mineral or supplement brand for monetary benefit. All funds from the sale of workbooks go to supporting this website and support board.
Flaxseed, Any organically grown raw whole brown or golden flaxseed. Grind a small amount at a time in a coffee grinder and store in the refrigerator or freezer. The omega-3 in flax are somewhat unstable and degrade rather quickly after you grind them. Do not use commercially pre-ground meal, because of this reason. South Dakota grown flax may be best according to some studies due to the high selenium content in the soil, but again look for reasonably priced whole flax, about $1.00-$5.00 a pound at your health food store or grocery. You only need a very small amount of selenium, an important antioxidant, which you will get from eating a wide variety of grains and nuts. Do not eat whole unground flaxseed. Whole flaxseed passes through the bodies digestive track undigested.
Flaxseeds are nut like in flavor and contain the highest plant omega-3 fatty acids with the benefits of soluble and insoluble fiber of about 3.5 grams per tablespoon. Flax also has important phytoestrogens know as lignans. Lignans have been shown to occupy estrogen receptors without the strong estrogenic effects. Flaxseed has also been shown to stop the growth of cancerous tumors and in some studies actually reduce them. If you are a diabetic or insulin resistant, you may be lacking the enzyme necessary to convert the fatty acids (ALA) found in flax into DHA and EPA, so fish oil caplets are recommended as a replacement for flaxseed.
Flaxseed oil, in caplets are very convenient if you find the ground flax seed unacceptable. Free flowing oil is also available. Buy flaxseed oil in dark brown bottles, preferably in the refrigerated section of you health food store or grocery Remember to store in the refrigerator due to the rapid deterioration when exposed to sun light and air. Read the label to insure expressed organic flaxseed oil which includes lignans. Do not purchase filtered flax, which removes the important lignans. Costs range between $10.00 and $15.00 for about a months supply of 2-3 per day.
Calcium: 500mg to 600mg tablets with 200 IU of vitamin D. Take 1 a day as substitute for calcium food source. 1,000-1,200mg a day is recommended. As long as you are eating recommended calcium foods you should only require 1 tablet a day. If you are not eating the calcium food sources recommended, take 2 tablets of 500mg a day with food. One with breakfast and one with dinner or lunch. Calcium carbonate is most common and least expensive. Calcium citrate may be better absorbed but is a more expensive. If you have kidney problems stay with calcium carbonate. Tums are a good source of calcium but also contains talc, not recommended for the Cycle Diet due to the antacid effect in the stomach.
During the winter months in the United States sun rays hit the earth at an angle which allows the atmosphere to filter out much of UV red and blue. It's the UVB that is needed to create the precursor to vitamin D in our skin. New research indicates that a majority of people in the US are deficient in vitamin D due to a decrease in the time we actually spend outdoors. It's very important to maintain optimal levels of vitamin D all year long, which is why we recommend an additional vitamin D supplement of at least 800 IU's a day during the winter months. Please consult with your physician regarding your vitamin D status. Optimal levels are now >80 nmol/L or 32 to 50 ng/mL. If your levels fall below this level it's important to supplement your diet. Look for vitamin D3 for best results. Vitamin D2 is also available but is metabolized very rapidly in the body. If you choose D2 supplements it is important to maintain a daily dose throughout the winter months of 800-1,000 IU/day. Please consult with the Cycle Diet Dietitian for more information regarding vitamin D and PMS.
Daily Multi-vitamin again a good daily will have all of the important vitamins A, C, D, E, K, thiamin, riboflavin, niacin, B6, folic acid, B12, biotin, pantothenic acid, iron, calcium, a little phosphorus, iodine, a little magnesium, zinc, selenium, and possibly some trace minerals. Vitamins with herbs or other types of plant phytochemicals such as lycopene, carotenoids, bioflavonoids, isoflavones or phytoestrogen are a waste of money. You will be getting all of these from lean meats, whole fruits, and vegetables in the diet. Herbs such as Ginkgo biloba, Siberian root should be avoided if you are suffering from anxiety. You don't need to spend a lot of money for a multi-vitamin. If you skip a day during the follicular phase, don't worry. By following the diet you should be getting all the vitamins and most all the minerals you need. Taking the multi-vitamin during the luteal phase is insurance on top of a healthy diet that you will get everything your body needs at that time.
Special Note: If you have problems taking multi-vitamins, especially any of the B vitamins, consider being tested for MTHFR, a genetic mutation that reduces the enzyme that methylates folate, and folic acid (synthetic) to its methyl form. The enzyme also plays an important role in converting homocysteine to methionine. MTHFR stands for Methylenetetrahydrofolate reductase.
MTHFR deficiency variants are fairly common, with several variants that may not be as troublesome as the most severe form, which is rare. A genetic test will determine which type or variant you may carry. If you have an abnormal high homocysteine lab test result, it would be prudent to ask your primary physician to order a genetic test. There are also direct to consumer testing available such as 23andMe, however it would be best to speak with a health care practitioner who is skilled in explaining results.
Some common symptoms and issues involved with MTHFR are: Anxiety, headaches, insomnia, fogginess, fatigue, alcohol intolerance and a family history of heart disease, neuro tube defect or spinadifida, and mental illness. The remedy for MTHFR is actually helped by taking the methyl form of folate and methyl B-12. You will also need to avoid synthetic folic acid, found in fortified processed foods. It helps to increase natural forms of folate found in all leafy greens, beans, lentils and avocados, which are excellent sources of natural folate.
Please Note, Tolerable Upper Intake Levels
DO NOT TAKE MORE THAN THESE LISTED AMOUNTS
Vitamin A 3,000 mcg/d
Vitamin C 2,000 mg/d
Vitamin D 100 mcg/d
Vitamin D 4,000 IU's
Vitamin E 1,000 mg/d
B6 100 mg/d
Folate 1,000 mcg/d
Calcium 2,500 mg/d
Magnesium 350 mg/d
Selenium 400 mcg/d
Zinc 40 mg/d
Data on other vitamin and mineral upper intake levels are not yet available, there are known consequences of toxicity at the above levels. Do not take more than the (UL) in supplement. Please read the label of all supplements and inform your physician on any nutritional supplements you may be taking.
American Board of Medical Specialties 800-776-2378
American College of Obstetricians and Gynecologists Office of Public Information
409 12th St, SW P. O. Box 96920 Washington, DC 20090 202-484-3321
The Endometriosis Association 8585 North 76th Place Milwaukee, WI 53223 800-962-3636
American Psychiatric Association 1400 K St. NW Washington, DC 20005 888-357-7924
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