Digestive Wellness: Strengthen the Immune System and Prevent Disease Through Healthy Digestion, Fourth Edition (47 page)

Green tea extract (EGCG): 100 to 400 mg EGCG daily, or drink many cups of green tea.

Green tea: Standardized to catechins 100 to 300 mg three times daily, or drink green tea liberally throughout the day; decaffeinated is preferred.

Quercetin dihydrate: 500 to 1,000 mg three times daily.

Wheatgrass: Up to 3.5 ounces daily. If you drink too much it can cause intense nausea, so start slowly. Heidi Snyder, M.S., a nutrition consultant on faculty at Hawthorn University, suggests juicing gingerroot with wheatgrass to help the flavor.

Bromelain: Best taken on an empty stomach to reduce inflammation; 200 to 500 mg one to three times daily.

Carnosol: Found in rosemary leaf extract; 200 mg one to three times daily.

Grape seed extract: 50 to 200 mg daily.

Probiotics: 1 billion to trillions of CFU. (See
Chapter 6
.)

Alpha-lipoic acid: 100 to 1,200 mg daily.

Resveratrol: 15 to 100 mg daily.

Vitamin D: The FDA states that 2,000 IU daily is a safe daily adult dose. If vitamin D levels are below 32, your clinician may recommend dosages up to 10,000 IU vitamin D
₃
daily for a short period of time. Prescription dosages of vitamin D
₂
may range between 50,000 and 100,000 IU weekly or monthly. My preference is for use of natural vitamin D
₃
.

Omega 3 fatty acids: Fish oil capsules contain both EPA and DHA fatty acids. Typical anti-inflammatory dosages are between 360 and 1,260 mg of EPA and 240 and 840 mg of DHA. Check the potency of your fish oil. They vary widely. Most contain 180 mg of EPA and 120 mg of EPA. High-potency capsules can contain dosages as high as 650 mg EPA and 450 mg of EPA.

Gamma-linolenic acid: GLA is found in evening primrose, borage, and sesame oil; 360 to 720 mg daily.