The Alternating Day Schedule
| Time of Day | Day 1: Bone & Liver Support | Day 2: Energy & Immune Defense |
| Morning | Vitamin D3 + Vitamin K2 | Fish Liver Oil |
| Mid-Day | Vitamin B12 | Vitamin C |
| Evening | Beef Liver | Zinc + Quercetin |
| Night | Magnesium | (Rest) |
Summary of the “Golden Rules”
- The 2-Hour Gap: Always keep Vitamin C and Vitamin B12 separated by at least 120 minutes.
- Zinc vs. Copper: Keep your Zinc supplement and your Beef Liver at opposite ends of the day.
- Fat is Key: Always take your D3, Fish Liver Oil, and Beef Liver with a meal that contains some healthy fat.
- B12 – get Methylcobalamin (The “Natural” Form) – NOT Cyanocobalamin (The “Synthetic” Form) due to various health concerns.
- Zinc – get Zinc in the form of Zinc Sulfate
Vitamin D3 – The Sunshine Vitamin
Vitamin D3 is a fat-soluble nutrient that behaves more like a hormone in the body than a traditional vitamin. While we can get it from certain foods, our bodies primarily produce it when our skin is exposed to UVB rays from sunlight.
Recommended dose per day: 1,000 IU
Benefits:
- Muscle Function: Improves muscle strength and helps prevent falls by supporting physical balance.
- Bone and Teeth Health: Essential for calcium absorption and maintaining skeletal strength.
- Immune Support: Helps the body defend against pathogens and regulates inflammatory responses.
- Mood Regulation: Plays a key role in brain health and the synthesis of “feel-good” neurotransmitters.
Vitamin C – The Antioxidant Shield
Vitamin C (ascorbic acid) is a water-soluble vitamin found in various fruits and vegetables. Unlike most animals, humans cannot synthesize Vitamin C internally, making it an essential nutrient that must be obtained through your daily diet.
Recommended dose per day: 75–90 mg (though many health enthusiasts prefer 500–1,000 mg for optimal immune support).
Benefits:
- Immune System Defense: Stimulates the production and function of white blood cells.
- Collagen Synthesis: Vital for the health of skin, cartilage, tendons, and blood vessels.
- Powerful Antioxidant: Protects cells from damage caused by free radicals and oxidative stress.
Zinc – The Mineral Guardian
Zinc is an essential trace mineral that the body cannot produce or store on its own. It is a fundamental component for the activity of over 300 enzymes that aid in metabolism, digestion, and nerve function.
Recommended dose per day: 8–11 mg (preferably ZincSulfate 220mg)
Benefits:
- Sense of Taste and Smell: Crucial for the function of enzymes responsible for your ability to taste and smell properly.
- Immune Function: Acts as a gatekeeper for immune cells; even a mild deficiency can impair immune response.
- Wound Healing: Plays a critical role in collagen synthesis and inflammatory response, speeding up skin repair.
- Cell Growth and DNA Synthesis: Necessary for the production of new cells, making it vital during periods of rapid growth.
Quercetin – The Nature’s Antihistamine
Quercetin is a powerful plant pigment (flavonoid) found in many fruits, vegetables, and grains, such as onions, apples, and berries. It is one of the most abundant antioxidants in the human diet and is widely studied for its ability to fight oxidative stress.
Recommended dose per day: 500–1,000 mg (often taken in divided doses).
Benefits:
- Zinc Ionophore: Acts as a “shuttle” that helps transport Zinc into cells, significantly boosting its antiviral effectiveness.
- Antioxidant Power: Neutralizes free radicals that cause cellular damage and contribute to aging.
- Allergy Relief: Acts as a natural antihistamine by stabilizing mast cells and inhibiting the release of histamine.
- Anti-Inflammatory: Reduces markers of inflammation, helping to protect the cardiovascular system and joints.
Fish Liver Oil – The Nutrient Powerhouse
Fish Liver Oil (most commonly Cod Liver Oil) is a nutrient-dense supplement derived from the livers of white fish. Unlike standard fish oil, which is pressed from the flesh of fatty fish, liver oil is uniquely high in fat-soluble vitamins along with essential fatty acids.
Recommended dose per day: 1–2 teaspoons of liquid or 1,000–2,000 mg in capsules (dosage is often limited by Vitamin A/D content).
Benefits:
- Joint Health: Helps reduce joint stiffness and pain associated with rheumatoid arthritis through its anti-inflammatory properties.
- Rich in Omega-3 (EPA & DHA): Reduces systemic inflammation and supports cardiovascular health by lowering triglycerides.
- High Vitamin A Content: Crucial for maintaining healthy vision, skin health, and the integrity of mucous membranes.
- Natural Vitamin D Source: Provides a potent, natural form of D3 to support bone density and immune defense.
Beef Liver – Nature’s Multivitamin
Beef Liver is widely considered the most nutrient-dense organ meat on the planet. Often referred to as “nature’s multivitamin,” it provides a highly bioavailable concentrated source of essential vitamins and minerals that are difficult to find in such high amounts elsewhere.
Recommended dose per day: 15–30 grams (or roughly 1–3 ounces per week). Because it is so potent, it is usually consumed in small portions or as a daily desiccated supplement (approx. 3,000 mg).
Benefits:
- Choline Support: Rich in choline, which is vital for brain development, liver health, and cell membrane integrity.
- B-Vitamin Powerhouse: Contains exceptionally high levels of B12, Riboflavin (B2), and Folate (B9) for energy and DNA repair.
- Preformed Vitamin A (Retinol): Provides the most active form of Vitamin A for optimal eye health, skin turnover, and immune function.
- Heme Iron: Supplies the most absorbable form of iron, which is essential for oxygen transport and preventing fatigue.
Vitamin B12 – The Energy Optimizer
Vitamin B12 (cobalamin) is a water-soluble vitamin essential for the proper functioning of the nervous system and the production of red blood cells. Since it is primarily found in animal products, it is a critical supplement for those following plant-based diets. Buy Methylcobalamin (The “Natural” Form) – NOT Cyanocobalamin (The “Synthetic” Form) due to various health concerns.
Recommended dose per day: 2.4 mcg
Benefits:
- Energy Production: Helps convert the food you eat into glucose, which the body uses for energy.
- Red Blood Cell Formation: Prevents megaloblastic anemia by ensuring healthy red blood cell development.
- Nervous System Health: Maintains the myelin sheath that protects your nerves and supports fast signaling.
- Cognitive Function: Supports brain health and may help prevent memory loss and brain atrophy.
Vitamin K2 – The Calcium Navigator
Vitamin K2 (menaquinone) is a fat-soluble vitamin that plays a critical role in directing how minerals are utilized in the body. While Vitamin K1 (found in leafy greens) handles blood clotting, K2 ensures that calcium ends up in your bones and teeth rather than your arteries.
Recommended dose per day: 90–120 mcg (specifically in the MK-7 form for better longevity in the bloodstream).
Benefits:
- Bone Density: Activates osteocalcin, a protein that binds calcium to the bone matrix, keeping the skeleton strong.
- Cardiovascular Health: Prevents “calcification” of the arteries by activating MGP, a protein that sweeps calcium out of soft tissues and blood vessels.
- Dental Health: Supports the remineralization of teeth and the production of new dentin.
- Synergy with D3: Works as a “partner” to Vitamin D3; while D3 absorbs calcium into the blood, K2 tells that calcium exactly where to go.
Magnesium – The Master Relaxer
Magnesium is an essential macromineral involved in over 600 biochemical reactions in the human body. It is critical for everything from DNA repair to muscle contraction, yet it is one of the most common nutrient deficiencies in the modern diet due to soil depletion.
Recommended dose per day: 310–420 mg (commonly taken as Magnesium Glycinate for sleep/anxiety or Magnesium Citrate for digestion).
Benefits:
- Nervous System Regulation: Regulates neurotransmitters to calm the nervous system, helping to reduce stress, anxiety, and insomnia.
- Muscle Relaxation: Acts as a natural calcium blocker to help muscles relax, preventing cramps, spasms, and “twitching.”
- Energy Production: Essential for the conversion of food into cellular energy ($ATP$); without it, you feel chronically fatigued.
- Heart Rhythm Support: Helps maintain a steady heartbeat by transporting electrolytes like potassium and calcium into cells.
Which Should I Avoid Taking Together?
When taking a stack like this, the goal is to prevent competition for absorption and avoid accidental toxicity from overlapping ingredients.
Here are the specific combinations from your list that you should space out or be careful with:
1. Zinc and Beef Liver (Space them out)
- The Conflict: Beef liver is naturally very high in Copper and Iron.
- Why: Zinc and Copper compete for the same absorption pathways in your gut. If you take a high-dose Zinc supplement at the same exact time as Beef Liver, the Zinc can block your body from absorbing the Copper it needs, or vice-versa.
- Strategy: Take your Zinc supplement in the morning and your Beef Liver (or liver supplement) in the afternoon or evening.
2. Vitamin C and B12 (The 2-Hour Rule)
- The Conflict: High doses of Vitamin C can actually break down or “destabilize” Vitamin B12 in your digestive tract before it can be absorbed.
- Why: Vitamin C creates an acidic environment that can reduce the bioavailability of B12.
- Strategy: Take these at least 2 hours apart to ensure you’re getting the full benefit of your B12.
3. Fish Liver Oil and Beef Liver (Watch the Vitamin A)
- The Conflict: Both of these are extremely high in Preformed Vitamin A (Retinol).
- Why: Unlike Vitamin C, which you simply pee out if you take too much, Vitamin A is fat-soluble and stays in your liver. Combining a daily dose of Fish Liver Oil and a serving of Beef Liver can push you toward Vitamin A toxicity over time.
- Strategy: If you are eating Beef Liver that day, skip the Fish Liver Oil. If you take both as daily supplements, ensure your total Vitamin A intake doesn’t exceed the safe upper limit (approx. 10,000 IU or 3,000 mcg).
The Perfect Pairs (Take these together!)
While some clash, others are best friends:
- Vitamin C + Quercetin: Vitamin C actually helps “recycle” Quercetin in the body, making it more effective.
- Vitamin D3 + Fish Liver Oil: Since D3 is fat-soluble, the healthy fats in the oil help you absorb the vitamin much better.
- Quercetin + Zinc: Quercetin acts as an “ionophore,” which means it acts like a key that opens the door to your cells to let the Zinc in.
Leave a Reply