I’m a fan of a few hundred milligrams (or even slightly less), per day, and in close-to-equal ratios. When you’re taking forms that are well-absorbed and free of lead, you do not end up needing much.
The B-vitamins are all critically important. Let’s look at them individually:
Avoid all synthetic folic acid. This is important for one reason: Those with thyroid disease have a gene defect that causes folic acid to be poison, raising the risk for colorectal cancer.
Instead, look for methylfolate as your folate source. You need a milligram per day, which is 1,000 micrograms. This helps your body with its methylation pathways.
Generally, you do not want to take folic acid. Folic acid is essentially poison for a big percentage of people – upwards of half the population, and there are not clear ways to know which half you are in.
The data is strong that folic acid raises the risk of colorectal cancer. The rates of that disease have been climbing ever since we started fortifying our foods with folic acid.
So, you really need something like folate in your diet, get them from:
- Leafy greens
- Nuts and seeds
The preferred form of B12 is methyl B12, which is well-absorbed orally.
Biotin is critical for your hair, skin and nail health. You want to take 3,000 micrograms (and not more than 3,500 micrograms) per day.
If you take much more than this, it actually blocks the body’s usage of it. Many people take mega doses, thinking it will help their hair, and it simply does not.
Both pyridoxine hydrochloride and pyridoxal 5-phosphate are good forms of B6.
There is current data showing thiamine is beneficial for both the antibodies of Hashimoto’s and hormone conversion.
B5 (Pantothenic Acid or Pantothenate)
This B-vitamin benefits your cortisol levels and cortisol conversion. It’s good to have a few milligrams per day.
The best form of vitamin K is vitamin K2. Most research has been done on a form called MK-7. It’s like the vitamin K we make in our intestinal tract.
Vitamin K2 allows your body to direct calcium to the bones and away from the blood vessels. It also plays an important role in your blood’s ability to clot properly.
Trace minerals and ultra-trace minerals are extremely important. When it comes to thyroid disease, selenium is the big hitter.
Selenium is difficult to absorb and is still being debated as to how well it enters the bloodstream in supplemental form.
The most data is available regarding selenium glycinate complexes (selenium bound with a carrier protein, called glycine). This form is easily absorbed, non-toxic and effective.
Also, consider a few of the more exotic trace minerals: vanadium, molybdenum, boron, and manganese. These are all critical for building and utilizing thyroid hormones.
There are two important bioflavonoids I recommend: hesperetin and quercetin. These do well in strengthening your connective tissues. Varicose veins, hemorrhoids or easy bruising are all related to the strength of connective tissue.
So, take a few milligrams of these two bioflavonoids on a regular basis to help round out your supplementation.
EPA and DHA are the critical essential fats to control inflammation, keep the brain functioning well and help repair joints and cartilage.