Grain Brain and the Seven Super Supplements

Grain Brain and the Seven Super Supplements

A brain-healthy, Alzheimer’s-fighting diet has properties that extend far beyond just decreasing your daily carb load. To truly provide your body with brain-boosting nutrients and vitamins that help stave off brain disease and other illnesses, you should consider a regular regimen of supplements. These seven supplements will go a long way towards helping you with prevention:

  1. DHA: An omega-3 fatty acid that represents more than 50% of the omega-3 fatty acids in the brain. Numerous studies link high levels of DHA with a decreased risk for dementia, Alzheimer’s and other brain diseases (view some of these studies here on my site). Look to take in about 1,000mg/day.
  2. Resveratrol: If you like that red wine is permissible in the Grain Brain lifestyle, then you can thank this natural compound which slows down the aging process, boosts blood flow to the brain, and promotes heart health. In addition to the role it plays in stimulating brain function, resveratrol is also a key ally of our body’s immune system. Target 100mg twice daily.
  3. Turmeric: If you follow me on social media (Facebook, Twitter), then you’ve heard me talk about turmeric before. Turmeric is well known for its anti-inflammatory and antioxidant properties. We can thank turmeric for protecting our mitochondria (thanks to its role in stimulating antioxidant properties), and it also improves glucose metabolism — both of which are essential for reducing one’s risk for brain disease. Try to get 350 mg twice daily.
  4. Probiotics: Research conducted in just the last few years has started to conclude that eating food rich in probiotics can influence brain behavior, and may modulate the effects of stress, anxiety, and depression. In Grain Brain, I dive deeper into the relationship between probiotics and brain health, and today’s researchers are further exploring the role gut bacteria may play in maladies ranging from chronic pain to autism. Ideally, get your probiotics through a supplement that contains at least 10 billion active cultures from at least ten different strains, including lactobaccilus acidophilus and bifidobacterium.
  5. Coconut Oil: If you follow this blog, you know I am a big fan of coconut oil and probably know why it’s an important part of our diet. It’s even a part of my anti-Alzheimer’s trio! Go for at least 1-2 tablespoons of an organic variety daily.
  6. Alpha-lipoic Acid: Alpha-lipoic acid is a powerful antioxidant that works to protect brain and nerve tissue. Look to get 600 mg/day.
  7. Vitamin D: I can’t say enough about the importance of Vitamin D, and that’s why I devote five pages to it in Grain Brain. To learn more, watch my video on the subject. It’s ideal to start with 5,000 units of Vitamin D3 daily, get tested after three months, and adjust accordingly.

As with any dietary/health changes, these are suggested guidelines only, and you should consult with your physician before making any changes to, or beginning, a supplement plan.

For more information, order your copy of Grain Brain today and join Dr. Perlmutter’s email list.

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  • Paleo

    Can you recommend the recommended manufacturers as stated in your book? I have been unable to find this on your website.

    • David Perlmutter

      Stay tuned, we’ll be launching a supplements section on the site in the near future. It’ll be announced via email and social media.

      • Tippy Girl

        Your book was released in 9/13 and you stated you’d provide recommended manufactures. Here it is almost 12/13 and we are still waiting…come on really.

        • Karen Ferguson

          chuckle…the guy’s gotta sleep in order to “walk the talk” for heavens sake. I know of NO other website where the doc participates in the blog discussion. There are probably a few, but I don’t know them. Too risky to put oneself out there, I suspect.
          I can’t imagine this participation to last much longer: I prefer it over listing the manufacturers: he can list them but can’t possibly monitor them a year later: that research we should be doing on our own. The company could be sold and the protocol changed for the worse. My 2 cents.

          • Antonio Reynolds

            @disqus_B2K6wjFeLc:disqus…that’s worth more than 2cents!!!!!!..Dr. has cracked the door for us, now we need to take some responsibility for our own health & walk through the door!!!!

          • Karen Ferguson

            I so agree!! I feel empowered!!

          • BH

            Dr Perlmutter
            Please advise where can I get the
            starter culture for sauerkraut as you suggested in one of the online article:

            http://articles.mercola.com/sites/articles/archive/2013/09/29/dr-perlmutter-gluten.aspx

          • Dori

            Katz has two wonderful books on Fermentation. I’ve found that when I add one probiotic capsule along with the salt to my shredded cabbage every batch turns out great and it’s ready for the refrigerator within about 3 days. A “starter” isn’t really needed. Using the probiotic is more consistent than trying for “wild” organisms to get the batch going. Hope this helps.

          • Thomas

            To get the full benefit of all the probiotic goodness you need to ferment for four weeks. Research it further. You need no starter culture at all. Use a fido jar and tuck away. They gas off and never any mold. Real, homemade sauerkraut has changed my life. I have 20 quarts fermenting and eat it every day.

      • Tom Evans

        Dear Dr. Perlmutter: Thanks for your good work. I am interested in luteolin a phytochemical found in celery, green peppers and parsley that some research indicates fights the formation of amyaloid plaques. Have you read “Alzhiemers: What if there was a cure?” by a neonatalist MD. She claims that her husband is almost cured of ALZ due to coconut oil.

        Best Wishes, Tom

  • Eric

    David,

    What are you thoughts about using MCT oil in place of coconut oil?

    • @edible_oils

      Coconut Oil has almost 50% lauric acid, which is an excellent anti-microbial. You miss out on that with MCT oil. In the work Dr. Mary Newport did regarding brain response in Alzheimer’s patients, MCT has a faster response, but coconut oil has a more sustained response. I would conjecture that’s because the medium chains convert to ketones faster, whereas the coconut oil has some long chains mixed in, therefore processing slower.

      My preference would be to coconut oil generally, because it is a whole food. Our bodies seem to like it that way.

  • Sandy Eisen

    I can understand taking supplements (or, in some cases, pharmaceuticals) to correct existing problems. But taking supplements indefinitely, as well as eating a healthful diet? Why should that be necessary? If you’re a “paleo” guy — well, did cavemen take supplements?

    • Shannon

      The food we eat today isn’t nearly as nutrient dense as the food that was available ages ago. Soil depletion, pollution, the diets of the animals we eat, etc. Mark Sisson has an article on the importance of supplements, too. He’s a great resource. http://www.marksdailyapple.com/definitive-guide-to-primal-supplementation/#axzz2lOtU10iL

      • Stephanie

        Actually, the food we eat today is far more nutrient dense than what was around 30,000 years ago–just look at broccoli, carrots, and every other plant we’ve been cultivating… That’s almost the problem–we’ve beefed up [some of] the nutrients in so many foods that we’ve lost the balance.

    • Tom Evans

      No, and our evolutionary biology lowers immunological responses as we age and we become easily diseased and die. Supplements optimizes our biological clock and our health while we are here.

  • Art C

    How about magnesium, zinc and selenium?

    • Gayle

      I have heard that copper, iron and zinc are linked to al Alzheimer. What is your opinion?

  • Louise Gerace DePino

    What about Coconut Oil supplements? Hard to get 2 tps in hubby!

    • Jan in KW

      Louise,
      I’m on a wheat-free blog and a member shared the following recipe….Fat Bombs: 1 cup melted coconut oil, 1/2 cup melted pastured butter, 1/2 cup almond or cashew butter, 8 tabs. organic 87% cacoa powder, stevia or monk fruit to sweeten (if necessary)…..bring to a boil, pour into ice cube trays (3 or 4)…….freeze for 1/2 hour then put in zip lock bag.I use 4 trays and make them smaller…..it’s a great way to get some healthy fat!

      • Louise Gerace DePino

        Thanks Jan, actually sounds yummy! Going to give it a try.

      • Dee

        Make some scrambled eggs for breakfast and cook them in coconut oil. Make a curry dish and add coconut oil into the dish. I also make homemade chocolate with cacao butter, coconut oil and cacao powder. Lots of ways to add coconut oil to food.

        • Karen Ferguson

          wow…..homemade chocolate? Curry? Yum. I’m comin over for dinner…okay?!!

    • the brit

      use it in cooking, on vegetables, in soup.

    • Boo

      Try putting it on a baked sweet potato…awesome!

    • Jenn Moran

      We use it to cook eggs, veggies, and in smoothies! Easy to get a lot that way!!

  • Cliff

    Any thoughts on the benefits of Astaxanthin?

    • Kathy

      I am also interested in that issue.

      • Jamie

        Astaxanthin is supposedly great for brain health. I take 12 mg everyday.

  • the brit

    I get the cholesterol, brain connection. but what causes the plaque to collect and block arteries?

    • Tom Evans

      Inflamation!!!!! See National Geographic special entitled “Stress.” The work of Dr. Salospky in that doc. shows direct relation between stress and the formation of plaque in the veins of primates. Also look at studies in psychoneuroimmunology…a new and exciting field.. Best

      • Karen Ferguson

        I adore Sapolsky’s work. He’s an instructor at Stanford. I heard him talk on AD for 8 hours w/ 4 large index cards!! What?? OMG! He’s brilliant. At that time, 7 or 8 years ago, he didn’t drink and minimized his meat intake or was vegetarian because of Cruzdtfeld-Jacob Disease [mad cow]. Grass fed beef wasn’t talked about so much then.
        Wow….thanks for reminding me. You can find him on You Tube. I love his Zebra stories. The Zebra says “What? What? You’re pissed because you got cut off on the freeway? Whadda ’bout me…my life is at stake here…runnin’ from lions and all!!” In essence, hang it up on the fight or flight response for measly reasons of being cut off on the freeway. Save it for life threatening episodes, if you must.

        • T. Evans

          Hi Karen: Have you seen the Book “Alzhiemers What if there was a cure”? By a pediatrician (forget her name). She put her husband on coconut oil after he had sever AD and had wonderful results. She does a great job explaining the mechanisms that improve the brain’s biochemical environment.

          As for inflamation and plaque there are two sudies showing that pomegaranete juice significantly reverses plaque formation.

          • Karen Ferguson

            No …haven’t seen the book but will look for it now!!
            Don’t know a thing about pomegranate juice but I’m delighted to do some searching about it. Thanks tons!!

    • Mary

      You’ll find that answer in the book, “Vitamin K-2 and the Calcium Paradox”, written by Kate Rheaume-Bleue

    • The Talking Magpie

      The brit,
      There is also some evidence that chemicals scar the lining of your arteries, which are one cell thick. The scarred lining causes the plaque to stick into those grooves. One such chemical is chlorine which is added to most water systems. I only drink filtered water in glass bottles.

  • ED

    Whoever is proofreading the copy for this website needs to be taken off grain

  • Mary

    Why isn’t hemp seed on the list of fabulous natural fats??!! Hempseed is a natural food, a great source of Omega 3′s and some 6′s not necessarily to be considered as just a supplement.This plant is a distant cousin of the “get high THC variety, with little to no traces of the other plant. Fabulous for brain function, joints, and all the things that chia seed does. Just another option. You can bake with it, put it into green smoothies….which is a great way to get a load of low carb high nutrient greens into your life every day!

    • G Clay

      I believe Hemp to be the greatest plant on Mother Earth. Over 30;000 things can be made from Hemp.

      • Karen Ferguson

        Me, too!! I wear hemp fabric as much as possible: beats linen hands down for sturdiness!! I just wish it was prevalent to grow it here so the hemp farmers could be assisted. On another different note, I read an article a month ago about marijuana farmers playing havoc on the environment….don’t know it first hand but will do some more research. HEMP ROCKS!!! Thanks so much for the reminder.

  • Brigid

    I put turmeric in all my savoury baking. Here is an article on its positive effects. http://www.greenmedinfo.com/blog/turmeric-wellness-promoting-tonic-low-doses-research-reveals01

  • CaliJen

    Is there a way to know if turmeric has added fillers? It is cheaper at ethnic stores and claims to be pure turmeric. Is there a simple test we can do? or better still is there a consumer protection lab we could send a sample to see if it has added wheat flour? I would like to expose false labeling and packaging that could be hurting people.

    • Maryann

      Hi! Consumerlabs.com does the quality assurance testing you are seeking. They recently tested curcumin.

    • Liz

      My naturopath (at Bastyr Clinic in Seattle) recomended Curcumax Pro. I get it locally, but I believe it’s available at Amazon.

  • Mary Petti

    What can you take in stead of coconut oil? I react to all tree fruit.

    • risantos

      MCT oil

  • Tabia

    Ann Wigmore training has exposed me to a fermented drink call Rejuvelac which is made with soaked and sprouted spring wheat( organic, non-GMO). Her colleague Harvey Lisle (hope spelled correctly) is said to have analyzed this drink and could call it a probiotic. Do you have familiarity with or a position on this drink (besides the fact that it takes lots of getting use to)?
    Thank You. Appreciate you, your work, and getting the message out.

  • Ryan

    Hi Dr.,

    Can you suggest a brand of Probiotics as I am having trouble finding one with at “least 10 billion active cultures from at least ten different strains”?

    Thanks for all your work and info.

    • Donna Brehler

      Hello Ryan, check out the line of probiotics from Renew Life. http://www.renewlife.com/. Great product and not that expensive.

      • Halle Lu Ya

        I take a very expensive one – which is actually a living food – VSL #3 recommended years ago by my GI doc for folks with colitis and irritable bowel. Not everyone has to take it but it works for me.

        • christal

          I take the same and it’s fantastic. there is no price that can be put on the value of probiotics for keeping us healthy. I ,also, make yogurt from the Specific Carbohydrate Diet. It’s easy and loaded with the good bacteria we need. An important part of my regime.

      • Ryan

        Thanks so much Donna, appreciate the help!

      • David

        check out Qhnshop.com no binder or filler in any product clean!

    • Laila Grace

      VSL#3 is the best Probiotic I have found. I had IBS in the worst way for years. Since following this lifestyle it is gone but I still take the probiotic. Your Dr can prescribe it of order online. Amazon is a good place to order it and make sure they ship it in dry ice. Must be refridgerated.

    • teri

      Hi Ryan, Look for Vitamin shoppe brand.

    • susan

      Ryan, They have a few different ones at wal-mart and stop and shop that have 10/20 10/25 10/30. $15.00-$20.00 for 30 day supply

    • David

      go to Dr. Bob Marshall site qnlabs.com and for better information the same company QNHSHOP.COM THESE VITAMIN AND MINERAL DO NOT HAVE FILLER OR BLINDER.

    • Thomas

      I make my own fermented foods. I make sauerkraut and yogurt mostly. Kombucha does not work for me. I am simply amazed at the delta my gut has made. Albeit, sauerkraut has to be from a homemade source and not grocery shelved. Live foods are awesome and has saved my life.

      • Thomas

        I should have stated that I make my own coconut milk yogurt.

      • Sandy

        How about Bubbies brand sauerkraut at Whole Foods?

        • Thomas

          Hi Sandy. I’ve read that this product is good with active cultures but no personal knowledge. I’ve seen local kraut at a particular organic store also tht only does locally produced product. like making my own though.

  • Sue

    Dr. Perlmutter: Do you recommend these supplements for pre-teens and teens? If so, is the dosage the same? Thank you.

  • Marsha

    Why isn’t tuna allowed on the diet? I live on island off the coast of MA and we get a lot of fresh tuna. I know if tuna is not eaten the same day it is processed in some way that is not healthful. Can someone respond to this? Thanks

    • Jamie

      It could be the mercury content? Not sure though.

  • kathie

    What is the most healthful brand of supplements that does not include silicon dioxide or titanium dioxide?

  • Pat

    Hi Dr. Perlmutter, I was wondering your thoughts on osteoporosis, I was on Forteo injectons for two years, now on Fosomax for two to three years and have low Vitamin D. I am currently taking 5000 per day. What are your thoughts on Fosomax and should I be increasing the D? Also I read an article that eating three dried plums a day works as well as medication. I appreciate any comments. Thank you, Pat

  • Patricia Fenn

    I have almost finished your book, and I am going to read it again. I am 82 years old and I really want to prop up my brain. I have suffered with celiac problems all my life, and have been off gluten for 20 years. It was finally diagnosed when part of my large intestine was removed. My immune system was not effective for most of my life, but when I cut out gluten that changed. I play tennis, run, and go to the gym. My health is great and I have no health problems. I know no one my age with better health. I had not suffered with any of the health problems you list on page 10 & 11 in your book except for intestinal problems and being tired when gluten was in my system. These problems were extreme. I am a high achiever and still working as a fine art artist. My four children have been self employed most of their lives.

    My memory is not as good as I would want it to be. So, I will work very hard with your book in hand to solve this problem.

  • Roben

    Dr. Perlmutter, I have been gluten free now 30 days. My eye is still twitching and has been about 4 years. Anymore recommendations? Please

  • Mike

    Dr. Perlmutter,
    You said that cholesterol is good for our brain. Should I stop taking a statin to reduce my cholesterol level?

    • David Perlmutter

      Mike: While I can’t consult on what you should do, and you should speak to a doctor before making any changes to your diet or medication routines, I will point you to these two articles I have authored on the subject of statins:

      1) http://www.mindbodygreen.com/0-11703/what-the-new-statin-guidelines-mean-for-you.html

      2) http://www.mindbodygreen.com/0-11056/what-you-need-to-know-about-statins.html

    • The Talking Magpie

      Mike,
      I have a friend that has permanent muscle damage from taking statin drugs. Go to the bookstore and find a drug manual for nursing students. Look up atorvastatin which is the generic name for Lipitor. Be sure to read the adverse affects, some of which you will need to check online to see what they mean – like rhabdomyolysis. My friend did not experience muscle pain until his doctor upped the dose because his cholesterol was getting any lower after 2 years on the drug. No one can tell you what to do. Do the research.

    • 50Marie_Flowers50

      Dr. Steven Sinatra, a holistic cardiologist who refers to himself as a Metabolic cardiologist, has recommendations on statin drugs. He said there has been a 600% increase in congestive heart failure due to statin drugs.

      http://www.drsinatra.com/cholesterol-is-not-the-culprit-behind-heart-disease

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  • Diona

    What do you know about Restless Leg Syndrome, causes and treatment?

    • Boo

      Check out magnesium and restless leg syndrome :O)

    • Name

      Magnesium and Potassium supplements stopped my Restless Leg Syndrome dead in its tracks. I don’t go a day without it.

      • teri paradiso

        What brand and how much of each? Thanks

        • kathi

          I take “Calm” magnesium powder every nite. you can adjust the amount ..”to bowel tolerance”….it is awesome

          • cazma

            I totally agree. Especially the magnesium. I had RLS really bad until I started taking Mag. If I go a week without it it starts coming back!

      • Flokaiser

        I rub magnesium oil on my legs.

  • juan

    Dr. Perlmutter,

    I am a male 57 years old and would like to get a blood test. But I am no sure which tests would be recommended for me. I am following your recommended diet good cholesterol and exercise. I do not have any excisting health issues.

  • “Needing to know”

    Great inspiring information Dr. Perlmutter…Can you give me a little clue as to just what your diet can do to clean plaque from a persons veins and arteries? I had a TIA in 2009 which was caused by a small artery blockage in the back of my head which caused me to lose my balance for 3-5 minutes (fortunately, no damage, and no additional occurrences have taken place) Will the diet or should the diet and supplements you’re recommending aide in removing plaque from a persons arteries?????

  • Ron

    Guidance on wheat and gluten free bread?

  • Halle Lu Ya

    What should one use to bring down A1C (prediabetes), FBG and also improve EFGR (all other labs WNL).

  • Chloe’s grandad

    Balance

  • Gayle

    I have read that copper, iron and zinc are linked to Alzheimer’s, what is your opinion?

  • Carlo

    Is there a direct correlation between the amount of gluten consumed or is there a threshold?

  • cody

    What do you do if you don’t tolerate coconut oil, fish oil, tumeric, and other anti inflammatory foods. I am allergic to NSAIDs and have wondered if it is because I metabolize things differently so even natural cox-1,2 inhibitors are not tolerated. They make me swell with angioedema and chest tightness.

  • Margaret Lindop

    Please clarify the amount of DHA., as recommended in Grain Brain.
    In, Chapt. 7.(p. 223, Kindle). 200 mg./daily is recommended for children
    older than 18 months.(or 400 if they have ADHD) I assume that holds for
    adults, too? But -in the supplement listing that follows-the DHA dosage is 1,000mg daily. Which is correct? Thanks! Margaret L.

    • David Perlmutter

      Hi Margaret: Thanks for the question. If you flip just one page, you’ll see a rundown of my supplement listing (pg. 224 in the hardcover) which notes my 1000mg recommendation.

  • Walt

    Dr. Perlmutter, I have really enjoyed reading your book and plan to incorporate what you teach as it makes sense. But I have a question. In the book, The China Study, the research they present over 30 years indicated that people who don’t eat very many animal products have almost no cancer or heart disease and the people who do eat animal products on a regular basis do have more cancer and heart disease. Can you help me understand this study and why it is contrary to the research in your book.

    • Chas

      Chas
      I have the same question as Walt

  • Jen

    You state in Grain Brain that you have a list of some of your favorite supplement brands on your website, but I can’t find it. Please help.

    • David Perlmutter

      Jen: Thanks for staying on top of me about this. Very shortly, we’ll be launching the supplements section of the website.

  • Marnie McCallister

    I can’t thank you enough for your tremendous book Grain Brain, Dr. Perlmutter. It must be a fantastic feeling, knowing you are changing so many lives for the better. I got serious about changing my nutrition last January, and the difference has been amazing. I look better, but more importantly (much more), I feel so much better.

    I know you can’t comment on every study that comes out, but I think it would make an interesting blog post if you would talk about this article (and study) to show just how easy it is for the media and researchers to slant their findings, and see what they want to see–

    http://www.telegraph.co.uk/health/healthnews/10543131/Cholesterol-linked-to-brain-changes-that-cause-Alzheimers-disease.html

    Anyway, thanks so much for everything you are doing to educate people on the simple ways to improve their health and protect their brains.

  • Maggie

    Dr do you have an opinion on Autism and diet

  • Jcf

    I’m still nursing my 14 month old. Can I still follow your advice as is? My husband and I loved your book – he’s an ortho surgeon. Cheers!

  • sharon

    Dear Dr. permitted,
    My son is 20 and was diagnosed with adhd/pdd when he was 3. He was on Ritalin and then Concerta and after going through side effects took him off. My son will eat whole wheat bread with peanut butter with sliced apple almost every day for breakfast with milk and I told him you can’t have that every morning it’s not good. He also has very big bowel movements and I believe it has to do with him being gluten sensitive. I want him to have a blood test to see. Any advice would be appreciated. Thank you.

  • sharon

    From sharon: I’m sorry that I misspelled your name Dr. P. For some reason when I typed your name it came out as Dr. Permitted.

  • Ruth Zalph

    Please list the vitamins rec. for a fish eating vegetarian, not overweight & 83, healthy woman wanting to ward off alzheimers

  • The Talking Magpie

    I was amazed that after 4 days on the protocol my fasting blood sugar went from 100 to 79. My last A1C was 5.8, but I could never get my fasting blood sugar any lower than 100.

  • saddLLP

    I just finish your book in audio format and haven’t had a grain in several days. My father is having some serious health issues (78yo). He had his gall bladder removed, got pneumonia and due to the (lack of) care, has lost 25 pounds, he pneumonia has returned and he is not getting stronger. Long, long story short, he was diagnosed with hypothyroidism and they have put him on synthoid. The problem is that they are feeding him a ‘heart health’ diet and limiting him to a cup of water a day due to low sodium. Am I wrong that this high carb/.low fat diet is not going to make him gain weight and get strong? Also, I understand that the low sodium is likely a result of the hypothyroidism? Seems like he would benefit from was electrolyte and calorie rich beverages so he can get strong? I understand you cannot tell me not to do what his doctors believe to be correct, but what would you do?

  • Kathleen Alzheimer

    Hi Dr. Where do I find the list of your favorite brands of these supplements? Thank you.

  • Nanette Sorensen

    Have you heard of Omega XL which contains natural green lipped mussel oil extract? I’d like to know your comments on it. Developed in New Zealand.

  • David Benoit

    Just an F.Y.I. I went to the local EarthFare armed with my list of “Seven Super Supplements” and based on the recommended dosages I calculated that it would cost a minimum of $100.00/month to take all of them. And again that is just a minimum. Hard to swallow. No pun intended.

  • K2

    I am a vegetarian and rely heavily on my carbs to eat and get my protein. How do you eat a high-fat gluten-free diet? Dr Perlmutter, you don’t address this in your book. Could you share some recommendations?

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  • agreekgrl

    Can you take the coconut oil in pill form rather than out of the jar?

  • Guest

    Dr Perlmutter, can one take the coconut oil in pill form rather than cooking w/the oil?

  • Arg

    Dr, can one take the coconut oil in pill form rather than cooking w/the oil?

  • Sheri

    I am a little confused on the cholesterol issue. My husbands cholesterol levels were high while he was eating poorly. Since starting his gluten, and sugar free diet, his numbers have come way down. Isn’t high cholesterol supposed to be good according to your research? How do you make your numbers go back up while not eating sugar or gluten?
    Thank you for your time.
    Sheri

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  • IslandGal52

    I read on another homeopathic website that taking alpha-lipoic-acid is dangerous if you have mercury amalgam fillings. Any truth to that??

  • Maryann

    Dr. Perlmutter, thank you for all you are doing to change the world and save lives. Are any of these supplements contraindicated with the use of Crestor, Niaspan, Zetia, Glumetza or Blood pressure medications please? God bless you, Maryann

  • Tim

    Can anyone comment as to whether a multi vitamin should be taken in addition to the suggested supplements in the book.

    Thanks

    • David Perlmutter

      Tim: Good question. In general, I comment in Grain Brain that a generic multivitamin cannot cover up for poor eating habits. It’s not a silver bullet. They can be an incredibly useful adjunct to an already healthy diet, but never ever a substitute.

      That said, please be sure to consult your doctor before making any changes to your supplement regimen.

      • Elaine

        Is a calcium supplement recommended in addition to the diet and other supplements?

  • Pat

    Is there a good sugar substitute? how about stevia?

  • Amit

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  • Linnyjane

    Since I’ve been eating this diet, two weeks or so, I have struggled with FBG readings in 120 range or more and ear aches and soar throats (a weakness of mine) and today diarrhea and sick stomach. Is this normal to begin with?

  • Becky

    Hi Dr. Perlmutter,

    I read
    your “Grain Brain” after it came highly recommend and I couldn’t put it
    down. It is amazing the amount of
    science you included to help people truly understand what happens when they
    eat. I am a small, active, generally
    healthy person, who ended up with food sensitivities, mild excema, and gluten
    intolerance. By the time I read your
    book, I already was following a paleo diet to eliminate these problems, but
    eating a lot of fruit and still thought fat was bad. I cut out most of it, and continued to read
    about starches and have figured out how much I need and when to have it. I also have worked on getting more (good)
    fats into my diet—and it’s been yummy.
    Because your (and the paleo diet in general) is so radical and causes us
    to reverse our ingrained low-fat/low meat way of thinking, I am being cautious and want
    to make sure it truly is the healthiest way for me to eat. Your book also made me think a lot about food
    and wonder, and I eat a lot of non-mainstream foods that you didn’t discuss. As a result, I have a quite a few questions
    for you, so I can feel more sure of how I am eating.

    1) Why do you allow hummus, when you rule out legumes?

    2) How far would you have to sprout a seed or
    legume so that it is safe on your diet?
    (For example a broccoli sprout has no seed left and is a baby plant.)

    3) You don’t refer to the paleo diet, but do refer
    to our ancient ancestors. You also rule
    out legumes, but it seems more for their carb content. Do you think that the lectins in legumes are
    harmful? Does fermenting, soaking,
    and/or sprouting legumes remove the lectins?
    In small amounts, can they be eaten, just as small amounts of safe
    starches like white rice and sweet potatoes?
    (My motivation for eating them is to eat as wide a variety of food as
    possible.)

    4) I’ve seen palm oil listed as a good fat. Do you agree?

    5) What are good sources of cholesterol?

    6) What would you recommend for breakfast for
    someone who doesn’t like (and is currently sensitive to) eggs?

    7) Do coconut and cashew milk, yogurt, and cheese
    fit into your diet? (I make them at home
    with just the nuts, water, and probiotic.)

    8) Neither you nor any paleo site I’ve read so far
    mentions salt. What is a safe amount of
    salt to have? I once read that cavemen
    did not eat salt, which I’m sure means they had no salt shaker. However, shellfish, for one is naturally
    salty, as I’m sure are some other foods.

    9) You recommend eggs for breakfast nearly every
    day. Are you concerned with developing
    food sensitivities due to repeated regular bombardment of the system by one
    thing?

    10) I’m
    surprised about the cholesterol-brain power connection. I can think of two groups of people that
    might challenge this. A: smart people who have followed health
    guidelines their whole lives, most of which would say to eat low
    fat/cholesterol and B: less educated/less
    smart people who don’t care or know and eat junk, including fat/cholesterol
    (and probably bad fats, with a lot of carbs).
    So, how do people with high cholesterol score better on tests of brain
    power?

    11) Can you
    please create a food pyramid, or other diagram, that includes all the foods we
    should be eating to give us a better idea of how to proportion things out?

    12) What
    about other nut oils, such as walnut, hazelnut, avocado, almond?

    13) Does
    olive oil oxidize when heated? Is it
    better to use it raw only?

    14) Is
    there a range of carbs, fats, proteins that people need based on their activity
    levels?

    15) Does
    using the carbs you eat right away (either before exercise or by replacing them
    after exercise) tax the insulin system the way you’ve described, or is it only
    a problem when the carbs are in excess of what you need? Also, does eating a whole lot extra just for
    the purposes of extreme exercise (such as a marathon) tax the body?

    16) What is
    the best food type for quick energy?
    Either for just before exercise or if you are really hungry and need
    food asap?

    17) I have
    seen several lists of sugar quantity of fruits.
    There is often a discrepancy as to which ones are least sugary and most safe
    (except for berries; they always come out on top). Can you explain this, and list the fruits you
    most recommend?

    18) What
    foods do you recommend after a stomach flu, or otherwise compromised
    belly? Are a lot of plain starchy foods
    OK then?

    19) How do
    you feel about chia, flax, and hemp seeds?

    20) How can
    a person tell if they have had too much fat or too much protein? (I’m assuming too little would make one
    hungry.) Is there such a thing as too
    much?

    21) You recommend
    occasional wine. What about other
    alcoholic drinks that are gluten-free, such as cider, mead, tequila, and rum?

    22) If
    headaches are caused by inflammation, would eating anti-inflammatory foods such
    as ginger and turmeric reduce the headache?

    23) What do
    you think of The Starch Solution? It makes the same health claims you do, but
    with a nearly opposite diet (except that they recommend all real food). (I did read their website and found little
    science backing it up, and noticed they are selling a class, so they have a
    motivation to push something that may not be good.)

    24) Dr.
    Fuhrman pushes a vegan or at least low meat diet, very often citing problems
    with eating meat. He seems to be
    thriving on a vegan diet. Do you feel
    some people can tolerate this, or is this bad for all people? Or, do you think they can tolerate it for the
    present but will have long term health problems, especially a risk for Alzheimer’s? Is there a way to get the fats you need and
    be vegan? (Mind you, I have no interest
    in it; I love meat too much and am hungry when I don’t eat it.) It’s just amazing to me the number of
    contradictory (and seemingly well-backed) health claims there are out there.

    25) You
    talk about the brain benefits to fasting and following a low car/high fat
    diet. Do you need to do both to get the
    benefits? Are there people (ie women,
    already small people) who should not fast?

    And finally, the most important consideration of
    all:

    Is there any harm or risk to following your
    diet (or something similar)?

    ·
    Are there any nutrients that are lacking?

    ·
    Could it risk damaging another organ or system,
    while it’s helping the brain?

    ·
    I was wondering about the concerns with animal
    protein, but recently read that balancing the acid of the protein with the
    alkali of veggies eliminates that problem.
    Are there any other issues with animal protein?

    ·
    Can the Earth feed healthy meat to all its inhabitants
    sustainably?

    ·
    Can people on a low budget follow your diet?

  • Katie

    It would be great if you could develop a supplement which contains the six super supplements mentioned above (coconut oil is fine from the jar). Capsules and powder form (for adding to green juices/protein drinks) would give everyone a choice. I imagine with the growing interest the product would literally fly off the shelf!

  • Elizabeth

    Dr. Perlmutter,

    At age 9, my son was given a possible diagnosis of PANDAS when he presented with a tic of the head and neck. The tic went away after a few months with only occasional, short recurrences. Now, at age 14, we have found that he has an extremely low total cholesterol of 84. He increased his egg consumption but his total cholesterol did not increase. Could the two be related and could a gluten free diet actually increase his cholesterol? I am a few pages into Grain Brain and I am excited to learn more!
    Thank you!

  • stacy

    Hi: I am confused I read the better Brain first and now the grain brain. Which supplements should I use? the ones in Better Brain or grain brain??? They are very different. thanks

  • Matt

    Dear Dr Perlmutter,
    Greetings from Luxembourg. After reading ‘Grain Brain’ I also recently read ‘The Better Brain Book’ and about this I have a question: would you still recommend the same supplements as you did then (10 years ago)? Above you talk about 7 super supplements. How do they relate to your recommendations in ‘The better Brain Book’? I started with tier 2 (except for phosphatidylserine, which I couldn’t find) and I really have the impression my brain function is improving. Anyway, with today’s knowledge, would you say there are different/better supplements to take? Like taking uniquinol over co-enzyme Q10 for instance (see http://articles.mercola.com/sites/articles/archive/2013/11/03/coq10-vs-ubiquinol.aspx)? I was already taking 25 mcg of vitamin D daily and I try to use turmeric daily (in combination with olive oil and black pepper). Plus a daily glass of red wine and cooking with coconut oil. Anyway, thanks in advance for your reply!

  • Bruce

    Just wondering how Dr. Perlmutter feels about drinking alkaline water – which proposers suggest reduces acidic disease in the body….

  • James Smith

    Where can I find a supplement that has 1,000 mg of DHA?

  • arwen_in_nj

    does anyone know if there is a “cheat sheet” available that I can print out and keep with my vitamins to remind me of how much I should be taking and when (empty stomach vs with food etc.)?

  • candice

    Dear Dr Perlmutter,
    I just finished reading your book and found it very interesting. I have read that probiotics are not very effective in pill form and best taken in food; yogurt, kimchi, sauerkrat. What are your thought on that?
    I am also wondering couldn’t I just sprinkle actual ground tumeric on my food daily as opposed to buying a supplement and gain the same benefits?
    Thanks,
    Candice

  • Nadine

    In your book you admonish us to check out your site for brand recommendations (for the supplements)
    , I seem to be having trouble locating that page, where should I look?

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  • 50Marie_Flowers50

    There are some who have become mercury poisoned from their silver amalgam dental fillings who have suffered severe brain inflammation (burning brain) while taking alpha lipoic acid while still having the mercury fillings still in their mouths.

    Kristen Homme, is in the process now of writing an article on alpha lipoic acid to be published in a peer reviewed journal, about how alpha lipoic acid can harm brains when one has amalgam fillings still in their mouths, if taken long term. I realize there are no holistic doctors at the present who are writing about this.

    Homme recently had an article “New science challenges old notion that mercury dental amalgam is safe” published.

    http://www.ncbi.nlm.nih.gov/pubmed/?term=homme+mercury

    You can download the complete article on Springerlink on the link above.

    People may have less problems if they take the lipoic acid in the R+ form. (R+ lipoic acid.) This may be something that Dr. Perlmutter could take a closer look at, though I do not know if there is any peer reviewed literature on this at the present time.

    DAMS, Dental Amalgam Mercury Solutions

  • Rob

    Hi,
    You recommend reservatrol for heart health and blood flow to the brain, yet at the same time, you discourage the consumption of peanuts which contain reservatrol and other healthy compounds. Please explain this contradiction.

    • David Perlmutter

      Rob: The problem with peanuts is that they are low in healthful omega-3 fats, and high in the un-healthy omega-6 kind.

  • http://www.mindbodymax.com/ Jason-Dennis Stewart, MS

    Great information! Thanks for all of your efforts Dr. Perlmutter…

    • David Perlmutter

      Thanks Jason. All the best!

      • http://www.mindbodymax.com/ Jason-Dennis Stewart, MS

        Same to you! You are doing fascinating work. I would love the opportunity to interview you for MindBodyMax.com and have your share more of your findings and ideas.

  • Sue

    I have just started reading Grain Brain. I am vegetarian. Any tips?

  • jane

    jane

  • Tim

    In addition to the supplements listed above do you recommend also taking a multi vitamin for everything else?
    Also does anyone know where you can get the required types of tests done in Canada?
    Thanks
    Tim

    • David Perlmutter

      I do not advise multivitamins, but always consult your physicians on these matters.

      • Tim

        Just to clarify do you mean that you don’t recommend taking multi vitamins?

        Or you don’t advise on which brand/ type?

        Appreciate that I need to check with a doc as well. Thanks.

        • David Perlmutter

          “One-a-day” vitamins cannot make up for unhealthy eating habits. They can be an incredibly useful adjunct to an already healthy diet, but never ever a substitute.

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  • Events unfolding

    In addition to your recommended supplements, which I began taking daily after reading your book September, do you advise a daily quality multiple? If so, could you provide some recommendations? Currently taking Garden of Life raw for Women, but it is four capsules a day.

    • David Perlmutter

      You’re right to notice that a multivitamin is NOT listed. My message is straightforward: “one-a-day” vitamins cannot make up for unhealthy eating habits. They can be an incredibly useful adjunct to an already healthy diet, but never ever a substitute.

  • Karen

    Dr. Perlmutter, as a pediatric nurse practitioner I do my best to help parents deal with problems like ADHD, tics, type II diabetes and so forth. So I read your book with great interest and hope. I see that you’re now selling supplements for *$225/month(!)* The cost is outrageous and disappointing. Whatever promise you bring to people is called into question when it becomes apparent that you are motivated by greed. I thought you were the real deal, now, not so much.

  • Monica

    swansonvitamins.com sell Ultimate Probiotic Formula which covers more than 10 strains and consists of 60 billion organisms per capsule. I have checked them with Consumerlab.com which tests supplements and this brand passes the tests. Also less expensive than some.

  • Ashley

    Hi Dr. Perlmutter,

    Is Resveratrol safe to take while breastfeeding? Are all of the supplements you recommend considered safe for a nursing mother? Also should they be added in addition to my pre/postnatal supplement? Or is only a selection of what is listed above needed? Many thanks for your time and response in advance!

    • David Perlmutter

      Thanks Ashley, for the great question. There is no problem taking these supplements during pregnancy or breastfeeding. I can’t comment on your normal vitamins/supplements though.

  • RBinNJ

    You may have answered this question previously. In your book The Better Brain you devoted several pages to Co-Q10 and recommended supplements of 30 to 200 mg. In your latest book only a few paragraphs,mentioned Co-Q10 and it was not included in your list of important supplements. Is Co-Q10 no longer recommended as a supplement?

  • Maryann

    Hi Doctor Perlmutter,

    I read that MCT oil is not stored as fat; is that accurate please? If so, would MCT oil be as efficacious as coconut oil? Thanks!

  • Maryann

    Hi Dr. Perlmutter, why do you recommend one teaspoon of coconut oil per day in the book and at least two here? What is the amount to take for prevention and should Apo E people take more? Thanks!

    • David Perlmutter

      I generally say 1-2 tsp daily but a solid 2 is great, or more if there are ongoing neurological issues.

      • Maryann

        Thank you Doctor Perlmutter. Do you consider ApoE4 to be one of the neurological issues which would call for higher doses of coconut oil; if so how much? In an article by Dr. Stephanie Seneff of MIT, she cites E-4 as crucial for both the maintenance of sulfatide (important for meyelin sheath which deteriorates in Alzheimers) and cholesterol transport in the brain. Blessings to you and thank you very much, Maryann

  • anita

    i have been on your supplement regimen for about 2 1/2 months. all seems well, but i have noticed my gerd is a bit worse (not horrible). which supplement might be the culprit?

  • Gay H.

    Dr. Perlmutter,

    I always thought probiotics supplements had to be kept refrigerated but the only ones I can find that have 10 billion + cultures are not. Are the refrigerated ones any more effective than the ones on the regular shelf?
    Thank you,
    Gay H.

  • John

    Dr. Perlmutter, I was wondering if you could comment on the recent Hutchinson Cancer Research study and the correlation of EPA, DPA & DHA (derived from fish oil and fish oil supplements vs algae) and its link to a 71% higher risk of prostate cancer. I was wondering if you believe that the DHA derived from algae alone doesn’t contain the same risk?

  • Jessica

    I read your information on Benfotiamine. Do you still feel as strongly about its benefits as you did when you originally wrote about it (I believe the article I saw was from 2003)? And, if so, why is it not included in your list of super supplements?

  • Ryan

    Thanks for all the help guys, I have another question, I started supplementing with ALA and I developed the side effect of shortness of breath and slight tightness across the chest. The dose was 600mg a day as recommended above. There was no pain, but it was an uncomfortable feeling. I ceased use of it straight away and the side effect has subsided. Is this a normal thing to experience, is the dose too high or am I just reacting to the ALA unusually? Help would be greatly appreciated. Thanks!

  • Janice

    I have read that some wine barrels are sealed with wheat paste. I had to stop drinking red wine years ago because I always had bad reactions. I now know I have celiac disease and gluten sensitivity, so I am wondering if that is the reason. It didn’t seem to be related to sulfites.

  • Pam

    Is edamame okay to eat?

  • Straightthinker

    Although i have been a fan of a low carb diet for years, I am new to this. In fact, still not finished with the book. However, here is something delicious for all of you. For dessert I have a cup of hot almond milk with a teaspoon of coconut oil and a little sweetner. Really good.

  • Kristi

    Does anyone know if Dr. Perlmutter’s new line of supplements is free of all the major allergens (I assume so but didn’t see it specified on the labels). No gluten, obviously, but what about dairy, corn, soy? Thanks.

  • Jody Williams

    My name is jody I have a problem with my balance not verto I have been tested I’m fine walking it’s just standing any suggestions?

  • fructmal

    Thanks Dr Perlmutter – I had your book sent to me in Australia and within two weeks my husband had lost 10lk and dropped his BP amazingly and consistently. However, as a severe fructose mal-absorber I struggle to find veggies /food to eat and as my Mother has just died of Alzheimer’s I need to follow your advice. How much buckwheat is a little per day – I need this to avoid bowel impaction, and is carob OK? I was having a little but I think this is a legume. Thanks again for all your work!

  • hugh casper

    dear dr could you reccomend a dr in the pgh pa area who would be an advocate of your program

  • Mimi Purnell

    I’ve read that Alpha Lipoic Acid and another, which I’ve now forgotten, are contraindicated for people treated for low thyroid. Any other info?

  • Mimi Purnell

    There is a newish Co. in Austin called BioTrust. One product indicates that it keeps blood sugar low and turns carbs to muscle, rather than fat. IC-5, Advanced Insulin Support and Carbohydrate Management. They have Cinnamon, Berberis aristata root bark extract, Pterocarpus marsupium, Fenugreek extract, r Alpha-Lipoic Acid (65mg.), I take 2 in the am and pm. Does this combination sound reasonable to you?

  • Gabrielle

    Hi Dr.

    My brother has ALS. Is there anything he can do diet wise to improve the nerve cells in the brain and spinal cord now?

  • JenLee

    After reading your book, “Grain Brain,” I have begun a gluten free journey and lost 15 pounds without trying in 6 weeks! Now comes something that is confusing to me: I have been taking Rainbow Light Active Adult 50+, a food-based multivitamin for several years. While scrutinizing the Supplement Facts I find it contains ProbioActive (Bacillus coagulans) 25,000,000 CFU. I have tried comparing coagulens to acidophilous and find it difficult to understand what the difference may be. Two things: 1. Please comment on the comparison; and 2. Would this suffice for my daily probiotics intake and if not, can I take this 25 million plus a probiotic with 10 billion CFUs? Thank you!

  • JahbJoan

    I am so confused by all of the recent dietary advice. The idea of abandoning all grains and beans and anything that has to be processed before it can be eaten certainly makes intuitive sense since, if it must be processed then nature never intended us to eat it. And yet it can’t be denied that many people not only exist but thrive on a low fat, high carb, vegan diet. I saw the movie Forks Over Knives a few years ago that recommended just such a vegan diet. The doctors in that film (Esselstyn from the Cleveland Clinic, Campbell from Cornell, Barnard, and MacDougal) are reversing heart disease and type 2 diabetes by that diet. As a result, I thought that that must be the way to go. I bought their books and ate that way for 3 & 1/2 years and it almost killed me. I developed alopecia, hyperparathyroidism, and osteoporosis. I switched to the Paleo Diet not quite 4 months ago and am feeling much better. I’m getting blood work done tomorrow that I hope will show those other problems improving. The alopecia I stopped and reversed with 1000 mcg of biotin daily. But the point is, these are respected doctors; they’re not liars nor are the many patients that they’ve cured. But they’re following a diet that’s the exact opposite of Dr. Perlmutter’s diet and the Paleo Diet both of which also claim to reverse type 2 diabetes and, if not reversing heart disease, at least not to be bad for the heart. How is it possible that some people can thrive on the F. O. K. vegan diet while others, like me, can’t. I don’t get it, I don’t get it, I don’t get it. I wrote to the Forks Over Knives website asking about it but got no reply.

  • Melissa Moffitt-King

    Hi, I am wondering about edamame? Is this an okay food when following the Grain Brain way of eating?

  • LadyA

    Dr. Perlmutter, do you have any information or an opinion on tocotrienol for brain health? Advertised as an antioxidant rich in fat for the brain.

  • Joop Ketellapper

    Dear Dr Perlmutter,
    We have read your amazing book in dutch language.
    For several years we follow an eating behavior with very limited intake of carbohydrates. Also we use no milk and dairy products, with one exception. Each morning we eat the Budwig Protocol: low fat cottage cheese mixed with a lot of flaxseed oil. After the binding of the oil with the protein, the product has lost his dairy properties. There, we feel very good on. What is your opinion on the Budwig Protocol?
    With thanks and kind Regards,
    Joop & Tilly Ketellapper from the Netherlands

  • Jennifer Labelle

    Hello Dr. Perlmutter,
    Can you please post your recommended multivitamin supplementation dosages for children. I have a four year old and 20 month year old and want to make sure they are getting the correct nutrients and the correct amounts of those nutrients. If you also have time to post your recommendations for adult men and women, that would be great too : )
    Thanks!

  • MiaGia

    Dr. Perlmutter, what are your thoughts on collagen with super C?

  • Stu

    I have gout and have to avoid high purine foods (meat, seafood, etc.). Will adopting the Grain Brain diet aggravate my gout?

  • Alisa

    I was wondering if you could suggest which probiotic from Xymogen you would recommend. Thanks!

  • Samm

    I was so impressed watching Dr. Perlmutter on PBS tv. I got so excited and went directly to the website thinking I would be able to get the supplements. To my horror I find that even just one of the supplements is more than my food bill for a month. I’m on SS only and us older folks that need these supplements the most cannot afford them. I’m so sorry about that. So to all of you that can afford them I wish you well and I’m sure they will help you.

  • becky williams

    The Tumeric capsules is causing me stomach cramps, and nausea, is the liquid form as harsh?

  • Maryann

    Hi Dr. Perlmutter, Longevinex resveratrol says not to take within 2-4 hours of any medications. Do you think that this is particular to their brand and ingredients? Or do you give your patients this advice about all resveratrol supplements?

    Thank you for your life-changing work, we tell everyone we can to get your book! Maryann

  • Amanda

    Do you have diet information for vegans?

  • jamie

    Are there any concerns over the heavy metal chelating effects of Alpha Lipoic Acid?

  • Mac

    I’ve been adhering to a regimen of the super 7 supplements for the past several months and was looking for advice concerning turmeric. According to AJCN, turmeric can increase urinary oxalate, which is a great concern to someone that has a decades long history of episodes of calcium oxalate kidney stones. Any advice on mitigating the oxalate issue, other than the typical “drink plenty of water”. I’m in the middle of bout of urolithiasis. I’m not blaming my increased turmeric intake as the sole reason, but I definitely would like to decrease my future stone forming potential.

  • Cindy

    What is the ideal ratio of LDL to HDL and range for total cholesterol in your opinion. I’m off my statin and on a grain brain diet. My LDL is up but so is my HDL, but my total is at 299 which has me worried.

  • Judy

    Confused about DHA supplements. I see Dr. Perlmutter recommends 1,000 mg/day. I currently take Krill oil. Supplement lists: Wild &Whole Krill Oil 500 mg; Omega 3 fatty acids 150 mg; EPA 75 mg; DHA 50 mg. Does this mean I’m only getting 50mg of DHA or do the others factor into the total?

  • Anne

    You recommend 5000 IU Vit D initially. Couldn’t that result in increased chance of kidney stones?

  • Mikhalych

    Dear Mr. Perlmutter,
    IN my country it is not possible to obtain virgin/natural/whatever coconut oil/ Evidently they could be to some extent substituted by raw coconut meat.
    How much meat does a person need to eat daily, then? Is the situation as sad as with resveratrol/grape wine?

    Thanks,
    Michael

  • Guest

    Dear Mr. Perlmutter,
    In my country it is not possible to buy “natural”/”virgin”/whatever coconut oil. The most evident solution is to use coconut meat. If so, how much of this meat must a person eat daily?
    Or situation is as sad as with resveratrol/red wine?

    Thanks,
    Michael