Daily Supplement Schedules

Douglas Laboratories – Ultra Preventive X

Below are Daily Supplement Schedules for high quality-to-value vitamins and minerals to prevent, halt, and reverse osteoporosis and osteopenia.

Daily Supplement Schedule Ages 60+

 

Sunday (age 60+)

Breakfast – Magnesium 100–200 mg
Lunch – K2 90–250 mcg, Iodine 150–400 mcg*
Dinner – Magnesium 100–200 mg, Zinc 10-25 mg
Between Meals – Calcium Citrate 200–300 mg

Monday (age 60+)

Breakfast – Multivitamin (2 pills),  D3 2000 IU
Lunch – Multivitamin (2 pills)
Dinner – Magnesium 100–200 mg
Between Meals – Calcium Citrate 200–300 mg

Tuesday (age 60+)

Breakfast – Multivitamin (2 pills)
Lunch – Multivitamin (2 pills), K2 90–250 mcg
Dinner – Magnesium 100–200 mg, Zinc 10–25 mg
Between Meals – Calcium Citrate 200–300 mg

Wednesday (age 60+)

Breakfast – Multivitamin (2 pills), D3 2000 IU
Lunch – Multivitamin (2 pills)
Dinner – Magnesium 100–200 mg
Between Meals – Calcium Citrate 200–300 mg
Optional^ – Zinc 10–25 mg

 

Thursday (age 60+)

Breakfast – Multivitamin (2 pills)
Lunch – Multivitamin (2 pills), K2 90–250 mcg, Iodine 150–400 mcg*
Dinner – Magnesium 100–200 mg
Between Meals – Calcium Citrate 200–300 mg

Friday (age 60+)

Breakfast – Multivitamin (2 pills), D3 2000 IU
Lunch – Multivitamin (2 pills), K2 90–250 mcg
Dinner – Magnesium 100–200 mg
Between Meals – Calcium Citrate 200–300 mg

Saturday (age 60+)

Breakfast – Multivitamin (2 pills)
Dinner – Magnesium 100–200 mg
Between Meals – Calcium Citrate 200–300 mg
Optional^ – Multivitamin (2 pills) with lunch

NOTE: This schedule provides a comprehensive approach for individuals this age. However, the daily supplement schedule for ages 25-34 is my minimum recommendation for this age group.

^ Optional: can add any supplement listed here to your weekly schedule.


 

Daily Supplement Schedule Ages 45-59

 

Sunday (ages 45–59)
Breakfast – Multivitamin (2 pills)
Lunch – Iodine 150–400 mcg*
Dinner – Magnesium 100–200 mg

Monday (ages 45–59)
Breakfast – Multivitamin (2 pills)
Lunch – Multivitamin (2 pills), K2 90–250 mcg, D3 1000–2000 IU
Dinner – Magnesium 100–200 mg
Between Meals – Calcium Citrate 200–300 mg

Tuesday (ages 45–59)
Breakfast – Multivitamin (2 pills)
Lunch – Multivitamin (2 pills), K2 90–250 mcg
Dinner – Magnesium 100–200 mg, Zinc 10–25 mg
Between Meals – Calcium Citrate 200–300 mg

Wednesday (ages 45–59)
Breakfast – Multivitamin (2 pills)
Lunch – Multivitamin (2 pills), K2 90–250 mcg, D3 1000–2000 IU
Dinner – Magnesium 100–200 mg
Between Meals – Calcium Citrate 200–300 mg

 

Thursday (ages 45–59)
Breakfast – Multivitamin (2 pills)
Lunch – Multivitamin (2 pills), K2 90–250 mcg, Iodine 150–400 mcg*
Dinner – Magnesium 100–200 mg

Friday (ages 45–59)
Breakfast – Multivitamin (2 pills)
Lunch – Multivitamin (2 pills), K2 90–250 mcg, D3 1000–2000 IU
Dinner – Magnesium 100–200 mg, Zinc 10–25 mg
Between Meals – Calcium Citrate 200–300 mg

Saturday (ages 45–59)
Breakfast – Magnesium 100–200 mg OR Multivitamin (2 pills)
Dinner – Magnesium 100–200 mg

NOTE: This schedule provides a comprehensive approach for individuals this age. However, the daily supplement schedule for ages 35-44 is my minimum recommendation for this age group.
^ Optional: can add any supplement listed here to your weekly schedule.
* Iodine above 250 mcg should be liquid nascent form.


 

More age groups to be added shortly