Liver Cleanse with Juices & Herbs

Fred Liers PhD liver cleanse with liver herbs, vegetable juice, bowel cleanse, intestinal rejuvenation formulaThere are many ways to cleanse the liver. And there are many ways to juice for health. However, the combination of juicing with liver cleansing provides what is probably the most effective means for liver detoxification for health and healing, as well as improved liver function.

Detoxifying the liver is important these days by any measure. Our environment presents our bodies with the job of detoxifying numerous toxins. These toxins accumulate inside the body and damage our health. The liver is our primary organ of detoxification, responsible for more functions than science can describe.

We therefore look to the liver when considering how best to detoxify ourselves. Any actions you take to detoxify your liver will pay you back handsomely in better health. Or at least in a cleaner liver, which equates to more effective liver function, a greater capacity to detoxify, and (ostensibly) a less toxic you.

Performing a liver cleanse regularly (ideally 3–4 times per year, i.e., once per season) not only allows your body to eliminate many of these toxins, but also keeps your liver and other organs of detoxification in good condition, prepared to continue doing their jobs well…and keep you well.


Periodic liver cleansing with vegetable juice and liver herbs not only cleanses and detoxifies the liver, but also the entire body. For example, a liver cleanse reduces cholesterol, thins blood, removes and reduces plaques in vessels throughout the body (including the brain). In sum, liver cleansing rejuvenates your body entirely from the inside to the outside.

One of the most important aspects of a proper liver cleanse with vegetable juices is that it gives the digestive system a break, and allows for cleansing and rejuvenation of the entire gastrointestinal tract.

A program for liver cleansing can (and should) include a subprogram for bowel detoxification, which is considered by many to be a foundational aspect of detoxification. I will provide a complete liver cleanse program (below) that includes bowel cleansing herbal formulas and routines.

There are additional benefits. A liver cleanse is a good place to start a detoxification program because it the skills learned and developed in implementing it are also applicable to kidney cleansing (the subject of my next blog article) and other forms of cleansing.


Another fact to consider. Juice cleansing is FUN! Okay, it’s serious business when it comes to health. It can transform you health and your life. But fundamentally, you will eventually find yourself in a state of bliss during your cleanse. It never fails for me.

This cleanse-induced state of bliss not only relates to doing something incredibly good for yourself, but more practically, it so amazingly boosts and positively affects your nutritional status, your state of alkalinity (pH), the health and vibrancy of your liver, your brain function, and so much more…that you simply bliss out. That’s a fact for the vast majority of people who do it.



There isn’t too much equipment you will need, but it is helpful to have a few items:

Blender or hand blender (see Resource section below for recommended brands)
Juicer (e.g., centrifugal, twin gear, masticator, single augur, etc.)
Citrus Press (optional)
Vitamix (optional)
Pot (steel or glass) to boil hot water with herbal tea


A liver cleanse involves consuming a liver flush drink (usually in the morning) followed 15–20 minutes later by a hot herbal tea containing liver healthy herbs plus several herbal tincture formulas. The tea and added liver tincture are then consumed again several times thereafter during the day. That is, drink two cups (16 oz) of liver tea 15–20 minutes after the liver flush drink, and then drink an additional 1–2 cups twice during the day. Make sure to include a dropperful of liver tincture per cup.

Fresh vegetable juices and superfoods are consumed after the liver drink, tea, and tinctures. At least 64 ounces (two quarts) of fresh juice should be consumed daily in divided doses mixed with superfoods. Preferably up to 128 ounces (one gallon) or more of fresh juice can be consumed per day.

The program can be done for as little as three days or for as long as three months (or even longer) depending on the needs of the individual. At longer durations, one week of liver cleanse can be alternated with one week of kidney cleanse, or other types of cleanse, including bowel cleansing.

Also, at longer durations, and especially after a week or two each of liver and kidney cleansing, for example, a break from herbs may be desirable. Just continue with juice and superfoods, and any additional protocols you may decide to follow.

A good, initial liver cleanse (or flush) should aim for five to seven days. This can include one day of raw foods at the start and another day of raw foods at the end. Thus, a five day liver cleanse could start with one day of raw foods (plus juices, teas, and tinctures), followed by three days of only juices, teas, and tinctures, and then finish with another day of raw foods (plus juices, teas, and tinctures). This is quite doable, even for individuals who work, because you can begin on a Thursday and end the following Monday.


(Use organic or wildcrafted ingredients whenever possible)

8 ounces citrus juice (orange, grapefruit, and/or lemon/lime)
8 ounces purified water
1 clove garlic (and then add 1 clove per day up to 4–5 cloves)
1 inch ginger
1 tablespoon olive oil (and then add 1 tablespoon per day up to 4–5 tablespoons)

Juice the citrus separately and then place all ingredients into a blender. Blend until smooth. Drink.

Note: citrus juice is best to use in spring and summer. In winter, you can substitute fresh apple and/or grape juice.

liver cleanse citrus olive oil drink

Liver drink ingredients

Each day beyond the first, add to the drink one more tablespoon of olive oil and one more clove of garlic. Thus, on day two of preparing the liver drink, you use two tablespoons of olive oil and two cloves of garlic. As you can tolerate it, increase the olive oil to 4–5 tablespoons and the garlic to 4–5 cloves (i.e., you will be on day four or five by this point).

I generally do not go beyond five tablespoons of olive oil and five cloves of garlic, even when I prepare the liver drink for seven days. Also, feel free to increase the amount of ginger, especially if you feel nauseated by the garlic and/or oil mixture. Sometimes I like to “chase” the liver drink down by drinking a couple ounces of fresh-squeezed orange or grapefruit juice (or apple juice in winter), which helps to cleanse the palate of garlic taste.


15–20 minutes after consuming the morning liver / gallbladder cleanse drink, consume two cups of hot liver / gallbladder tea. Add liver tinctures (2 droppers per cup) directly into the tea or else take directly into mouth or separately in a little water. Then drink two more cups of hot or warm tea twice during the day along with liver tincture.

Liver tinctures are available from health food stores or natural products companies. Liver  formulas typically have names like “Liver Detox” or “Wormwood and black walnut.” Look for ingredients like milk thistle, wormwood, oregon grape, black walnut, dandelion, gentian, and garlic.  You can also make your own (see instructions below).

If you don’t wish to use a tincture in your tea, HPDI offers Hepa Plus, an excellent capsule formula (with milk thistle), which you can take separately.

RECIPE FOR LIVER / GALLBLADDER TEA: Use two parts dandelion root and one part of each of all the other ingredients. You can obtain these herbs at your local natural foods store or from Pacific Botanicals (www.PacificBotanicals.com) and/or Blessed Herbs (www.BlessedHerbs).

Dandelion root, burdock root, Pau D’arco inner bark, cinnamon bark, cardamom seed, licorice root, fennel seed, Juniper berries, ginger root, clove buds, black peppercorns, uva ursi leaves, horsetail herb, orange peel, and parsley root and/or leaf.

Mix all ingredients in a large bowl. Then place into glass jars (or other suitable containers) for storage.

Another option is to purchase liver tea premixed. Liver teas can be purchased at your local natural food store. One good brand is Yogi Tea, which makes a “Detox” tea and “Peach Detox” tea that include many of the ingredients listed above. You can use 2 or 3 teabags to brew a stronger tea in lieu of making your own tea.

liver tea dry blend loose

Loose, dried, liver tea blend

Perhaps the best commercially available liver tea is Dr. Richard Schulze’s Detox Tea, which 100% organic and/or wildcrafted. It is sold in six ounce bags by the American Botanical Pharmacy (1.800.herb.doc) (www.herbdoc.com). This is my favorite commercial liver tea and the one I recommend most highly (if you don’t make it yourself).


As noted above, it is best to include a liver tincture right into your liver tea. You will do this at least three times daily by adding two droppers of liver tincture into your liver tea. You can also take the tincture in a little water or directly into your mouth, if you prefer.

There are several good brands of liver tincture. I prefer to make my own liver tincture, but my favorite commercially available formula is Dr. Schulze’s L-GB Formula.

If you wish to make your own liver tincture, here is a good recipe. Milk thistle seed (eight parts or 40%), Oregon grape root (two parts or 10%), dandelion root (two parts or 10%), Wormwood (one part or 5%), gentian root (one part or 5%), Chaparral (one part or 5%), Black Walnut (one part or 5%), Ginger Root (one part or 5%), Garlic (one part or 5%), Fennel Seed (one part or 5%). Note: parts apply to weight, not volume.

Assemble the fresh herbs. Put them into a blender in the proper proportions. (You can mix them in a bowl first if it fills more than the blender can accommodate at once.) Then add enough 80 to 100-proof vodka to cover the herbs. Then pour the resulting herbal vodka mixture into a mason jar and let it steep for at least 14 days, and possibly many months. Shake it at least once or twice per day.

Sometime after a minimum steeping time of 14 days, strain the mixture through cheesecloth or a t-shirt into a large bowl, and then pour the tincture back into jar(s) and store in the dark. Ideally, start this process on a new moon, and strain the finished tincture during the full moon. That’s a 14-day cycle. If you wait longer, the tincture will be stronger, but sometimes you can’t wait. If you do wait longer, still strain it on (or near) a full moon because the tincture will contain more of the active ingredients.


After morning liver or kidney drink and herb tea, then wait at least 15 minutes before consuming juice and superfoods. As noted above, you can drink up to four quarts (one gallon) of juice daily, so don’t skimp on fresh juice. Indeed, drink juice as often you can, and certainly whenever you feel hungry.

You may find that spacing your juice intake throughout the day works best to keep up your energy. You may experience lulls in your energy at times. This is normal during a liver cleanse, but it’s also a great time to drink more juice. So, drink up!

Many individuals prefer to concentrate their intake of superfoods in the morning or early afternoon (e.g., one dose with juice at 9 am and another between 11 am and 1 pm). Superfoods can be very energizing, which may not be desirable late in the day. However, you should experiment to see what works best for you.


Juicing is powerful and an integral part of the liver cleanse experience. What juice does is provide extremely potent nourishment that requires little or no digesting. People ask me whether they can use a blender. Not for making juice on a liver cleanse. A blender is a great tool for making the citrus-based liver drink, but not juice.

For example, juice made in a blender contains all the fiber, which is not necessarily a bad thing if you’ve completed a juice flush, and are just making drinks or smoothies. You can even use a blender to mix juice (that you’ve made in a juicer) with superfoods like Rejuvenate!™ while on a liver cleanse.

But the point of juicing on a liver cleanse is allowing your body to apply all its energy for detoxification, purification, rejuvenation, and regeneration. Forcing your body to digest fiber just isn’t compatible with a juice-based liver cleanse. I tell everyone who doesn’t already own a juice and a blender to get both. They are tools indispensable to anyone serious about their health. So whichever one(s) you don’t already own…get them today!

I personally own six juicers, including a Champion, Green Star, Breville, Hurom, and Omega. I use them all depending on my daily needs. Green Star (twin gear juicer) produces the best juice with the driest pulp (i.e., better extraction), but it takes more time. It also does the best job with juicing leafy greens.

The Champion (masticator) is fast and offers the easiest cleanup, but results in wetter pulp (which both my dogs and chickens love). Breville (centrifugal juicer) offers speed and relatively easy cleanup, and works well for root vegetables. Single augur juicers (like Hurom) offer high-quality juice with reasonably dry pulp and still do a good job with leafy greens.

For individuals who worry about the cost of a juicer, I can assure you the health benefits far outweigh the costs. Juicing regularly is like health insurance, only better since it actually makes you healthy instead of just helping fix you when you’re sick (which juice also does). Yet, I know people who regularly spend a lot of money to keep their cars in shape with regular oil changes, tune-ups on schedule, and periodic preventive maintenance. But they won’t buy a juicer.

Everyone knows that taking care of your car via routine maintenance helps prevent unexpected breakdowns and keeps the vehicle in shape so that serious problems don’t occur. But not so many people extend this principle to themselves. However, a little “routine maintenance” on your body/mind/soul three or four times per year (even for just 3–5 days) makes a world of difference when it comes to building and maintaining good health.

Tip: If you or someone you know can’t afford a juicer, try your local Goodwill, Salvation Army, or thrift store. I’ve seen high-quality, commercial-grade juicers in such stores for $15.00. When I find one at low cost, I usually buy it, and then give it away to someone who really needs it.


Juice nourishes, hydrates, alkalizes, and supports the entire cleansing process. It also boosts mood and can modulate pain (depending on the type juice you make). In addition, juice is sometimes to referred to as a “blood transfusion.” Think about it, juice is a fluid that doesn’t require digestion. It is full of minerals like magnesium, sodium (e.g., from celery) (which is very different than processed table salt), silica (e.g., from cucumbers), and iron (from many red vegetables). Thus, juice is well known to build low blood counts, especially when red vegetables (like beets) are juiced.

In this way, juice demonstrates its healing powers to build blood counts, whereas modern medicine will employ a blood transfusion. Juice does it naturally, inexpensively, and without complex procedures, or admission to a hospital.

Juice also provides high levels of plant phytochemicals that protect cells, act an antioxidants and Nrf2 activators, combat aging, and keep us youthful from the inside-out.


We recommend taking Rejuvenate! superfoods during your liver cleanse. I especially enjoy using original Rejuvenate! because it provides the most chlorella and spirulina, which are highly cleansing. And it tastes great in juice.

But all the Rejuvenate! formulas taste good (although everyone seems to have a preference). And while I like greens for detoxifying, all the formulas provide therapeutic levels of dietary nucleic acids, which support detoxification and are highly nourishing to the body.

Few people these days get adequate levels of nucleic acids in their diet. Dr. Benjamin Frank went so far as to argue that nucleic acids are essential nutrients like vitamins and minerals. I am inclined to agree with him because I have personally feel the difference when I am getting enough nucleic acids (about 300 mg daily minimum for me) compared to times when I don’t (which isn’t often these days). That’s about the amount of nucleic acids provided by one scoop of Rejuvenate! (any version since they all provide about the same amount per scoop).

So, 300 mg (the amount of nucleic acids provided in one scoop of Rejuvenate!) makes a noticeable difference in my energy level, feelings of well being, and improved appearance. However, I try to take three to six scoops (or more) daily because the benefit continue to accrue at higher levels.

1,500 mg (the amount of nucleic acids in five scoops of most Rejuvenate! formulas) seems to be an optimal amount to take per day. More than that amount doesn’t appear to give me any additional benefits, but I definitely notice a corresponding decrease in benefits when I consume smaller daily servings.


Rejuvenate!™ original greens provides 42 servings per container


We always recommend taking four foundational supplements daily. The four we recommend are a high-potency multivitamin (like Mighty Multi-Vite!™), essential fats, antioxidant / vitamin C formula (like Ultimate Protector™ or PRO-C™), and a Rejuvenate! superfood. I have discussed the importance of foundational supplements in other articles, including Rejuvenation Program: Part Four. During a liver cleanse, continue taking your supplements with juice. These supplements will support your body while you cleanse, just as they support health before and after it.

Beyond foundational supplements, we recommend seven enhancement supplements that are important for building and maintaining good health. These include: CoQ10 (ubiquinone) or ubiquinol, Myo-Mag (magnesium & malic acid), Hepa Plus (the liver formula I mentioned above), Nascent Iodine, echinacea, and Immune-Assist. HPDI offers all of these formulas. Your use of enhancement supplements will depend upon your individual needs, but most individuals will gain significant benefits from taking them. To learn more, see Rejuvenation Program: Part Five.


Other important practices to include during the remainder of the day after a morning liver or kidney drink and herb tea include: 1) bowel cleansing herbs (no need to take a break from these herbs); 2) liquids (other than liver/kidney tea), including herbal teas and pure water (try to drink at least a few quarts in addition to vegetable juices during the day), 3) exercise (preferably one hour) (at the intensity of your choice, but walking and yoga are good, especially for moving lymph fluid), 4) meditation, affirmations, prayer/mantras, deep breathing exercises, journaling, etc. to relax and center the mind.

If there is a particularly affected area of the body that you wish to heal, you may include hydrotherapy (e.g., hot and cold showers), sauna therapy, castor oil packs, or poultices (e.g., a drawing poultice).

I have detailed some of these important practices in my articles on the Rejuvenation Program, including supporting protocols for rejuvenation. I won’t go into much detail here because of space considerations, but please refer back to my series of ten articles on the Rejuvenation Program, and to the Rejuvenation Program page itself, which is on our main website.

If there are any practices or protocols that are important to you, then definitely consider adding them into your liver cleanse. I make many suggestions, but you may know (or learn) what works best for you in terms of practices that can take your liver cleanse over the top (so to speak). Listen to yourself.

While I won’t go into much detail at this point regarding many important practices that can support a successful liver cleanse, I will address the topic of bowel cleansing. Although I have addressed this topic before (see Rejuvenation Program: Part Two), I feel it is especially relevant to liver (and kidney) cleansing. (You can read what I’ve written before, but I want to present a slightly different perspective on bowel cleansing here.)


Many natural care practitioners say that all cleansing begins with bowel cleansing. I believe they say this partly because their experience shows that just doing a complete bowel cleanse can significantly improve their patients’ health and “cure” many maladies. Certainly, cleansing the bowel before a liver cleanse is a good idea, and will help prepare the body for it.

Bowel cleansing itself no doubt is powerful. But when combined with liver or kidney cleansing, bowel cleansing can turbocharge the cleansing process, as well as accelerate the processes of detoxification, rejuvenation, and the creation of optimal health.

So, it’s true! It is always a good idea to spend at least some of the during your liver cleanse (or kidney cleanse) performing a bowel cleanse. It can easily be done concurrently with liver or kidney cleansing, or separately.

While a basic juice flush usually acts to cleanse the bowel, the ultimate goal is to facilitate the body’s creation of health by engaging in practices that act synergistically to support the most complete cleanse possible. With respect to bowel cleansing, we recommend several excellent formulas that can be used while cleansing the liver or kidneys. These formulas include HPDI’s own Intestinal Rejuvenation Formula, which acts to sweep the entire gastrointestinal tract.


We recommend you take Intestinal Rejuvenation Formula up to three times daily (away from food or juice) mixed with at least 12–16 ounces of water). Initially, you might just take it once daily at the level of one teaspoon. Eventually, you can work your way up to one teaspoon three times daily.

The key is making sure your bowel is working well at the initial levels (1/2 teaspoon to 2 teaspoons) before increasing the dose. The reason for starting slowly is that some people may experience constipation (or reduced bowel transit time) initially do the increased fiber. The body eventually adjusts. At that point, the formula can help facilitate bowel action.


Intestinal Rejuvenation Formula grabs onto materials in the digestive tract, moving them through the digestive system where they can be eliminated. The formula will sweep away various blockages, debris, hard to remove materials, and even clear bowel pockets.

The formula includes ingredients (like slippery elm and marshmallow root) known to coat and soothe gatrointestinal mucosa. In this way, it both sweeps away hardened debris, but also softens such deposits before removal, and protects the entire lining of the GI tract.

As a consequence of its capacity to latch onto materials in the digestive tract, Intestinal Rejuvenation Formula is especially effective for detoxification. The GI tract, and especially the bowel, is often the most toxic region of the body.

When blockages occur and elimination functions are compromised, the intestines are a source of toxicity. Any blockage or reduction in proper bowel activity, can create buildup of materials requiring elimination. Intestinal Rejuvenation Formula specializes in removing blockages, so that the bowel can function normally.

Intestinal Rejuvenation Formula also directly absorbs and sequesters toxins, including toxic metals (lead, mercury, cadmium), industrial chemicals (PCBs), and other poisons. In this way, it performs multiple detoxification functions (both physically sweeping away encrusted deposits (including old fecal matter), cleansing bowel pockets, and sequestering poisons that can damage the body.

Because the GI tract is responsible for assimilating and absorbing nutrients from foods, cleansing the bowel improves the uptake of nutrients by removing obstructions and blockages that disrupt proper digestion. An unhealthy GI-tract simply can’t do its job properly.

Regular use of Intestinal Rejuvenation Formula not only sweeps away what is often termed “putrefactive” materials that have not been fully digested, but also the older so-called “post-putrefactive” matter hardened on the intestinal lining. Both types of matter can reduce uptake of nutrients, obstruct proper bowel movement, and contribute to stasis, stagnation, and GI-tract dysfunction.

intestinal Rejuvenation Formula

Intestinal Rejuvenation Formula is one of the most effective formulas for cleansing the bowel


Notably, Intestinal Rejuvenation Formula is useful both for sluggish bowel action and for too frequent bowel activity. For sluggish bowels, it adds bulk and clears the digestive tract with a sweep-like action. For overly frequent bowel action (or diarrhea), it regulates flow by controlling the rate of elimination. In this latter capacity, it has been known to prevent dehydration and fluid loss from chronic diarrhea.

As you might guess, a formula like Intestinal Rejuvenation Formula can be taken regularly or periodically, and it will always act to help regulate bowels, remove toxins, and cleanse the bowel. I take it year-round with just a few breaks.

According the the Merck Manual, the majority of Americans (and increasingly everyone around the world) will suffer from bowel pockets, if they live long enough. Most of want to live a long life with a high quality of life. Taking Intestinal Rejuvenation Formula can help prevent bowel pockets and/or help cleanse bowel pockets if they already exist.

I can think of no other single reason for taking Intestinal Rejuvenation Formula than to keep the bowel free of pockets. But the other reasons for taking it, like detoxification, sequestering of poisons, and effective bowel regulation are equally compelling.

We need to continue to cleanse our GI-tract throughout our lives, and especially as we age (and our metabolism slows). Taking a formula like Intestinal Rejuvenation Formula can help extend our quality of life as we age, and perhaps extend our lives by keeping us  healthy, regular, detoxified, and free of blockages and bowel pockets.


The easiest way to take Intestinal Rejuvenation Formula is to mix it into water. I usually put it into a 16-ounce mason jar with about 12 ounces of water. Shake it vigorously until well mixed, then drink. Then you can add another four ounces of water to the jar and re-shake, then drink again. This clears the jar of any loose formula, and ensures you get the entire dose.


Certain individuals with extremely sluggish bowels may require a stronger herbal formula to provide the body with greater support for creating movement in the bowel. In such cases of extreme bowel sluggishness, we recommend Intestinal Formula #1 (available from Dr. Richard Schulze’s American Botanical Pharmacy). If this is the case for you, then take Intestinal Formula #1 as directed (usually one capsule daily with dinner) until the bowel function is normalized. Then you can shift on to Intestinal Rejuvenation Formula in order to obtain all the benefits of a fiber and herb formula designed for sweep the entire gastrointestinal tract.


Liver cleansing is one of the best ways of improving health, boosting energy, detoxifying the body, and increasing quality of life. In fact, I believe it has become essential to cleanse your liver. Given the levels of toxins in our environment, including in foods, water, air, soils, and throughout our homes, there is every reason to cleanse you liver often. That is, to do a liver cleanse at least once or twice per year, and preferably more often, such as once per season.

Yet, liver cleansing can also be done more frequently by incorporating cleansing techniques into your lifestyle. For example, consuming more fresh vegetable juices, raw foods, liver support herbs (like milk thistle).

Remember, too, that keeping you liver clean can be aided by avoiding toxins. Read Part Two of the Rejuvenation Program series (see resources section below). Avoid or reduce your exposure to liver toxic foods, drinks, and substances. The list includes alcohol, conventional produce (containing pesticides), and artificial ingredients (food colorings, flavorings, preservatives, and sweeteners (like aspartame and sucralose). Prudent avoidance goes a long way toward reducing the toxic load that must be dealt with by your liver.


Fred’s Favorite Vegetable Juice Recipe: ‘The Doctor’

The Summer Lemonade Diet: Refreshes, Hydrates & Cleanses Kidneys

Choosing Self Responsibility: The Key to a Successful Healing Program


Rejuvenation Program: Part One 

Rejuvenation Program: Part Two

Rejuvenation Program: Part Three

Rejuvenation Program: Part Four

Rejuvenation Program: Part Five

Rejuvenation Program: Part Six

Magnesium Oil and Magnesium Chloride as a Supporting Protocol for Rejuvenation

Rejuvenation Program: Part Eight

Rejuvenation Program: Part Nine





Intestinal Rejuvenation Formula

Why You Need Foundational Supplements


Green Star











Kitchen Aid





Kitchen Aid


Choosing Self Responsibility: The Key to a Successful Healing Program

Dr. Hank Liers, PhD choosing self responsibility for healthHaving the right attitude and commitment is absolutely necessary and is the basis of any health program because it is critical for success. Choosing to take self responsibility indicates that you are ready for true health and will do whatever is necessary to be the best you can be.

Unfortunately, most people have attempted to give this responsibility away to others who “promise to take care of you”. This is a big lie because no one but you can properly take care of you. You cannot give this responsibility away. You are truly responsible for yourself whether you know it or not. If you don’t know it, you will suffer, and if you do know it and accept the responsibility, then true health is a possibility and beneficial changes can begin!

Drug companies, governments, medical doctors and their self-protective organizations, hospitals, special interest groups looking out for their financial interests (Wall Street, banks, major corporations, insurance companies, military groups, religious bureaucracies), and many more seem to revel in taking your power away and treating you like an incompetent person. Our society takes the position of beating (mentally, physically, legally, financially, etc.) any one who attempts to take their freedom back. One needs to be strong and dedicated to retaining your freedom to listen to your inner guidance!

Within this context, it is important to know that health professionals are only guides that may be able to provide support along the way. Because our society does not train us for self responsibility many people feel lost once making the decision for self responsibility. It is important to realize that there are helpers available who have traveled this path themselves and are willing to be there for those in need. Keep looking for your helpers – there are many of them out there!!!

Highest Health - choosing self responsibility


Once you have chosen self responsibility for your health (or any other issue for that matter), you must exercise your right to freedom. I am not talking about the freedom guaranteed to you on a piece of paper or the words of some so-called societal leader. This definition of freedom has no guarantees and is often used as a cover for unfairly taking advantage of people.  For example, fear, anger, and greed frequently makes freedom impossible.

The freedom I am talking about is internal. It comes with you when you are born. It allows you to explore and think about the things that are meaningful to you. It allows you to discover who you really are no matter what is going on around you. Freedom is a choice you make not to be controlled by outside influences even if you do not outwardly express this. In this regard, true freedom depends on viewing yourself and others as expressions of a Universal Power. True freedom expresses (and is an expression of) unconditional love.

The highest levels of health are possible when you claim your true freedom.


Self Empowerment is a necessary consequence of choosing self responsibility and freedom. Self Empowerment means:

1) Educating Yourself – there are many thousands of books, videos, classes, tutorials, apps, tools, and teachers available to you. Initially, it may be somewhat confusing because you may not know where to begin. Don’t let this deter you – over time what’s right for you will become known. I have been at this for 30 years and find that I am continually learning. This is a lifetime endeavor that ideally is joyfully pursued for the remainder of your life!!!

True health involves matters concerning body, mind, and spirit. Do not limit your learning to just a few aspects. Over the years I have put together a bibliography that can be helpful in directing you to a wide variety of resources across a range of disciplines (see below). Remember that just because a book was written a long time ago it does not mean that it has outdated material – truth has not changed over time!!

2) Learning about yourself – we are all different in so many ways. What may work for one person may not be appropriate for another. For example, a blood type A may do poorly on dairy products, but a blood type B often thrives on dairy products. I have often recommended that a person conduct a series of self tests on parameters such as body temperature, urine and saliva pH, blood pressure, axial temperature, lung capacity, finger and toe nail growth rates, skin elasticity, bowel transit time, tongue shape and color, etc. The results can be used as a starting point and retested as you move into your program to see how improvements take place.

3) Practicing and living what you learn – this is a crucial element of your program. Too frequently people read a book as an intellectual exercise and think they have knowledge. However, true knowledge involves trying out for yourself the ideas you are reading and learning about and integrating into your being those that resonant with you and help you to become healthier. It is important to reject those things that don’t work for you at this time.

It is important that you are relentless about practicing and living what you learn. This is the process of change – discarding the old that does not support your progress and implementing the new that helps you to become healthier. Often those around you are unable to understand your process and will criticize you and try to tell you how you should behave. It is imperative that you maintain your poise and balance under these situations and continue on your path!!


Choosing Unconditional Love Means:

1) Not judging yourself or others – you are not smart enough to do this accurately. This is usually a sign of an ego trying to control events and that is a condition for disaster.

2) Not having expectations of yourself or others – doing so is usually a sign of your conditioning. Deconditioning is one of the important goals of this program!

3) Living in the moment – this is where you are and the only place you can be at any moment. Life is made of these moments and the joy of now adds up to the totality of life!

4) Listening to your inner guidance – do not shut down your intuitive abilities. They are usually right on.

5) Following and/or doing the will of the Universe in all matters. There is an internal knowledge of the truth do not block it with doubt and uncertainty. Be still and let it flow.

6) Express health and happiness in everything you do!


Here are some practical ideas that I have found helpful:

1) There are no mistakes, but only learning opportunities.

2) If it happened, it was meant to be. What can you learn?

3) Be creative in all your endeavors. Make changes, additions, adjustments, etc. as long as it feels right to you.

4) Enjoy the process of learning.

5) Constantly exercise your choice for self responsibility, inner freedom, self empowerment, and unconditional love. Realize you are already perfect.

6) Avoid overexposure to elements of “Mass Consciousness.” These include the mass media, such as mainstream television, radio, newspapers, magazines, and parts of the Internet.

7) Put yourself in places of higher thought. That is, seek out places that inspire you. This includes places in nature.

8) Transform negative energy into positive energy. Use any negative energy you experience to propel you into a state of positive energy (this may take some practice, but it works very well). Visualize negative energy dissolving or send it into the sun and see it come back as light!

I truly hope that you will find this material to be enlightening and empowering. Choosing self responsibility is a major part of the HPDI Master Rejuvenation Program.


Our Rejuvenation Program consists of recommendations, practices, subprograms, and protocols developed and proven over a period of twenty years. The program is designed to rejuvenate, regenerate, and restore vitality.

The program is especially helpful when health needs to be restored. However, most of the elements of the program are easily incorporated into daily life. Ideally, the elements of the Rejuvenation Program become a part of your life. When followed consistently, these elements constitute and support what we call the “Rejuvenation Lifestyle” — a way of living that is characterized by maximum vigor, robustness, and glowing health.

Foundational Elements of the HPDI Master Rejuvenation Program

  1. Attitude / Commitment – Choosing Self Responsibility
    (The foundation of the program because it is critical for success)
  2. Detoxification
    (Removal of existing toxins)
  3. Preventing Toxification / Toxicity
    (Stop accumulation of toxins from food, air, water, skin products, etc.)
  4. Health-Building Nutrition 
    (Nutrition from food, RNA/DNA, supplements, water, via skin, etc.)
  5. Building Powerful Immunity 
    (Building immunity with herbs, immune boosters, anti-stress protocols, etc.)
  6. Supporting Protocols
    (Exercise, massage, saunas/hydrotherapy, acupuncture, meditation, QRS, etc.)

We have published other blog articles regarding items 2 to 6. See below.

  1. Rejuvenation Program: Part Two
  2. Rejuvenation Program: Part Three
  3. Rejuvenation Program: Part Four
  4. Rejuvenation Program: Part Five
  5. Rejuvenation Program: Part Six
  6. Magnesium Oil and Magnesium Chloride as a Supporting Protocol for Rejuvenation
  7. Rejuvenation Program: Part Eight
  8. Rejuvenation Program: Part Nine




  1. Encyclopedia of Natural Medicine.Revised 2nd Edition, Michael Murray and Joseph Pizzorno, 1998.
  2. Encyclopedia of Nutritional Supplements, Michael Murray, N.D., 1996
  3. Diet for a Small Planet, Francis Moore Lappe. 1982.
  4. Diet and Nutrition, Rudolph Ballentine. 1978.
  5. How to Survive Modern Technology, Charles McGee, M.D., 1979.
  6. Minding The Body, Mending The Mind, Joan Borysenko, Ph.D., 1987.
  7. Nutrition and Physical Degeneration 8th edition, Weston A. Price (author), Price Pottenger Foundation (editor), 2008.
  8. No-Aging Diet, Dr. Benjamin Frank, 1979.


  1. Human Nutrition. N. Kretchmer and W.B. Robertson, 1978.
  2. Nutrition Almanac. Third Edition. Lavon J. Dunne, 1990.
  3. Yearbook of Nutritional Medicine. Ed. Jeff Bland, Ph.D., 1985.
  4. The Nutrition Desk Reference. Revised Edition. Garrison and Somer, 1990.
  5. Immunobiology. R. Good and D. W. Fisher, 1971.
  6. Food Allergy. John W. Gerrard, D.M., 1980.
  7. Food Intolerance. Ranjit K. Chandra, 1984.
  8. Food Allergy. Frederic Speer, 1983.
  9. A Physician’s Handbook on Orthomolecular Medicine. Williams and Kalita, 1979.
  10. Food & Nutrition Encyclopedia. Ensminger, Ensminger, Konlande, and Robson, 1983.
  11. Acid and Alkaline. Herman Aihara, 1980.
  12. The Healing Nutrients Within. Eric Braverman, M.D., and Carl Pfeiffer, M.D., Ph.D., 1987.
  13. Fundamentals of Food Allergy. James Breneman, M.D., 1986.
  14. The Doctors’ Vitamin and Mineral Encyclopaedia. Sheldon Hendler, M.D., Ph.D., 1990.
  15. Prescription for Nutritional Healing. 2nd Edition, J. F. Balch, M.D., and P. A. Balch, C.N.C., 1997.
  16. Clinical Pearls 1990-1999 Kirk Hamilton, 1990-99.
  17. Nutritional Influences on Illness, Melvyn R. Werbach, 1988.
  18. Nuclei Acid Nutrition & Therapy, Benjamin S. Frank, M.D., 1977.
  19. Eat Right For Your Type Complete Blood Type Encyclopedia, Dr. Peter D’Adamo, 2002.
  20. Vitamin D for Health: A Global Perspective, Arash Hossein-nezhad, M.D. and Michael Holick, PhD, M.D., Mayo Clin Proc., July 2013.


  1. The Allergy Self-Help Book. Sharon Faelton, 1983.
  2. New Encyclopedia of Common Diseases. The Editors of Prevention, 1984.
  3. Transition to Vegetarianism. Rudolph Ballentine, M.D., 1988.
  4. Food: Its Influence on Health & Disease. Tilden, M.D., 1976.
  5. Brain Allergies. W.H. Philpott and D.W. Kalita, 1980.
  6. Diet and Nutrition. Cheraskin, Ringsdorf, and Clark, 1968.
  7. Sunlight. Zane Kime, 1980.
  8. The Ion Effect. Fred Soyka, 1977.
  9. Maximum Immunity. Michael Weiner, 1986.
  10. Melatonin, Russel J. Reiter Ph.D., and Jo Robinson, 1995.
  11. How to Live Longer and Feel Better. Linus Pauling, 1986.
  12. The Healing Factor. Irwin Stone, 1972.
  13. Our Earth, Our Cure. R. Dextreit and M. Abehsera, 1979.
  14. The Web That Has No Weaver. Ted Kaptchuk, 1983.
  15. An Alternative Approach to Allergies. Revised Edition. T. Randolph and R. Moss, 1989.
  16. Non Toxic, Natural and Earthwise. Debra Lynn Dadd, 1990.
  17. Indoor Air Pollution and Housing Technology. Bruce Small, 1983.
  18. Nutrition Against Disease. R. Williams, 1971.
  19. Somatics. Thomas Hanna, 1988.
  20. Fats That Heal, Fats That Kill Udo Erasmus, 1993.
  21. Hypoglycemia: A Better Approach. Paavo Airola, 1976.
  22. Herbal Prescriptions for Better Health. Donald J. Brown, N.D., 1996.
  23. The Scientific Validation of Herbal Medicine. Daniel Mowrey, Ph.D., 1986.
  24. Discovering Homeopathy. Second Edition. Dana Ullman, 1991.
  25. The Colon Health Handbook. Robert Gray, 1980.
  26. Health and Light. John N. Ott, 1973.
  27. The Chromium Diet, Supplement & Exercise Strategy. Betty Kamen, 1990.
  28. Hypothyroidism: The Unsuspected Disease. Broda O. Barnes, M.D., and Lawrence Galton, 1976.
  29. The Yeast Syndrome. John Trowbridge, M.D., and Morton Walker, D.P.M., 1986.
  30. The Healing Power of Herbs – 2nd Edition, Michael Murray, N.D., 1995.
  31. The Homocysteine Revolution, Kilmer S. McCully, M.D., 1997.
  32. Chlorella: Jewel of Far East, Bernard Jensen, PhD, 1992.
  33. Transdermal Magnesium Therapy, Second Edition, Dr. Mark Sircus, 2011.
  34. The Miracle of MSM: The Natural Solution For Pain, Stanley Jacob, M.D., 1999.
  35. Chia: Rediscovering a Forgotten Crop of the Aztecs, Dr. Wayne Coates and Dr. Ricardo Ayerza, Jr., 2005
  36. Iodine – Bring Back the Universal Medicine, Dr. Mark Sircus, 2011.


  1. Your Maximum Mind. Herbert Benson, M.D., 1988.
  2. Active Meditation. R. Leichtman and C. Japikse, 1982.
  3. Mind as Healer, Mind as Slayer. Kenneth Pelletier, 1977.
  4. Royal Canadian Guide to Exercise. Royal Candian Air Force, 1967.
  5. Hatha Yoga Exercises. Iyengar, 1974.
  6. Second Book of Do-In. Marc Lelange, 1973.
  7. Science of Breath. S. Rama, R. Ballentine, and A. Hymen, 1979.
  8. Mindfulness. Ellen J. Langer, 1989.
  9. Choose to Live. Joseph Weissman, M.D., 1988.
  10. Anatomy of an Illness. Norman Cousins, 1979.
  11. It’s Not What You Eat But What Eats You. Jack Schwarz, 1988.
  12. Controlling Stress and Tension: A Holistic Approach. D. Girdano and G. Everly, 1986.
  13. Feeling Good: The New Mood Therapy. David Burns, M.D., 1980.
  14. The Healer Within. Steven Locke, M.D., and Douglas Colligan, 1986.
  15. The Body Electric. Robert O. Becker, M.D., and Gary Selden, 1985.
  16. Quantum Healing. Deepak Chopra, 1988.


  1. Life and Teaching of the Masters of the Far East. Vols 1-5. Baird T. Spalding, 1924.
  2. The Power of Silence. Carlos Castaneda, 1987.
  3. A Course in Miracles. Foundation for Inner Peace, 1975.
  4. Autobiography of a Yogi. Paramahansa Yogananda, 1946.
  5. The Miracle of Mindfulness. Thich Nhat Hanh, 1975.
  6. Breath, Sleep, The Heart, and Life. Pundit Acharya, 1975.
  7. Talking With Nature. Michael J. Roads, 1985.
  8. Creative Visualization. Shakti Gawain, 1978.
  9. The Aquarian Gospel Of Jesus The Christ. Levi, 1907.
  10. The Vision. Tom Brown Jr., 1988.
  11. The Golden Dream. Heather Hughes Callero, 1987.
  12. The Sedona Trilogy. Heather Hughes Callero, 1985.
  13. Illusions. Richard Bach, 1979.
  14. Guilt is the Teacher, Love is the Lesson. 1990 and Fire in the Soul 1993 Joan Borysenko.
  15. Inner Silence. Andrew DaPassano, 1987.
  16. The Tao of Pooh. Benjamin Hoff, 1982.
  17. Think On These Things. J. Krishnamurti, 1964.
  18. Magical Body, Magical Mind. Six cassettes. Deepak Chopra, M.D., 1991.
  19. Far Journeys. and Ultimate Journey Robert Monroe, 1985 and 1994.
  20. Sacred Journey of the Peaceful Warrior. Dan Millman, 1991.
  21. The Journey, Tom Brown Jr., 1992
  22. The Nature of Personal Reality – A Seth Book, Jane Roberts, 1974, 1994.
  23. Mutant Message Down Under, Marlow Morgan, 1994.
  24. Hua Hu Ching, Brian Walker 1994.
  25. The Third Millennium, Ken Carey, 1993.
  26. A Guide to the I Ching, Carol Anthony, 1988.
  27. The Bhagavad Gita (Classics of Indian Spirituality), Eknath Easwaran, 2007.

Vitamin D3 for Health: A New Review Article by Dr. Michael Holick

Fred Liers PhD Vitamin D Health SupplementationA new review article on Vitamin by Dr. Michael F. Holick and Dr. Arash Hossein-Nezhad appears to confirm mounting evidence regarding the many health benefits of Vitamin D. Their article is “Vitamin D for Health: A Global Perspective.” It was published in the July 2013 issue of Mayo Clinic Proceedings.

You may wish to view the entire article (click here for the full text of the article (.pdf format), as I will only present selected findings because the scope of their article is beyond what I can readily summarize.

We at HPDI recommend high dose Vitamin D supplements (up to 5,000 IU daily for adults), like our Vitamin D3 Plus formula, especially in winter and northern latitudes, where no amount of winter sunlight can generate adequate vitamin D levels in the body.

Ever more evidence continues accruing about the importance of Vitamin D, its health benefits when optimal amounts are made available to the body, and the detriments to health when the body fails to receive adequate amounts (or when a state of deficiency occurs).

Because the preponderance of scientific evidence overwhelmingly supports the need for higher Vitamin D intakes, I feel it is important to highlight some of the authors’ findings in this study.


Drs. Holick and Hossein-Nezhad emphasize several points:

1) Vitamin D deficiency is common and underdiagnosed.

2) An effective strategy to prevent Vitamin D deficiency and insufficiency is to obtain some sensible sun exposure, ingest foods that contain Vitamin D, and take a Vitamin D supplement.

3) Evidence from hundreds of recent studies suggests that Vitamin D is important for reducing the risk of type 1 diabetes mellitus, cardiovascular disease, certain cancers, cognitive decline, depression, pregnancy complications, autoimmunity, allergy, and frailty.

4) Vitamin D deficiency during pregnancy may influence fetal “imprinting” that may affect chronic disease susceptibility shortly after birth, as well as later in life.

5) The blood level of 25(OH)D is the best method to determine Vitamin D status.

vitamin d3 sun sunshine


The authors note that the US Endocrine Society recommends that serum 25(OH)D levels of 30 ng/mL be attained to avoid risks connected with an inadequate Vitamin D status.

The Endocrine Society consequently recommends Vitamin D deficiency be defined as a 25(OH)D level of 20 ng/mL or less, vitamin D insufficiency as 21 to 29 ng/mL, and vitamin D sufficiency as 30 ng/mL or greater for children and adults. It suggested that maintenance of a 25(OH)D level of 40 to 60 ng/mL is ideal, and that up to 100 ng/mL is safe.

Maintenance levels can easily be attained in adults by taking 5,000 IU daily. Children can achieve maintenance levels when taking much less, e.g., 400–1,000 IU daily.



20%–80% of US, Canadian, and European adults (men and women) are deficient in vitamin D. Serum 25(OH)D levels less than 20 ng/mL was almost one-third of the US population (32%). More than 70% of non-Hispanic African-American individuals and more than 40% of Mexican-American Hispanic individuals were at risk for a 25(OH)D level less than 20 ng/mL (742).

Among Canadians, serum 25(OH)D levels less than 30 ng/mL were evident in 57.5% of men and in 60.7% of women, rising to 73.5% in spring (among men) and 77.5% in winter (among women) (742). Vitamin D deficiencies are high among populations in Europe, the Middle East, Asia, and many other areas of the world.

In contrast, high circulating vitamin D levels are found among individuals from tribal groups in east Africa. Individuals from these tribes receive tropical sunlight on their skin daily and exhibit a mean circulating 25(OH)D level of 46 ng/mL (743).

Darker skinned people, of course, have natural sunscreen protection due to their increased melanin skin pigmentation. Consequently, they are 90% less efficient in producing vitamin D in their skin compared with light-skinned individuals. Dark skinned people living in northern latitudes, for example, exhibit far greater incidence of vitamin D deficiency.

Individuals with dark skin living in the north, must therefore be diligent with respect to obtaining sufficient vitamin D from a combination of sun exposure, diet, and vitamin D supplements.


The prevalent use of sunscreens also contributes to vitamin D deficiency. For example, the authors note that a sunscreen with a sun protection factor (SPF) of 30 applied properly can reduce the skin’s ability to produce vitamin D by 95%–99% (743).

An often neglected factor in vitamin D deficiency is air pollution. Increased ozone and nitrogen dioxide levels (known to compromise several health outcomes) absorbs UV-B radiation. Individuals living in urban areas or other centers with high levels of air pollution are therefore also at higher risk for vitamin D deficiency.

Indoor living must be included on the list of lifestyle factors that cause vitamin D deficiency. Individuals living sedentary lives, mostly indoors and who avoid sun exposure (perhaps because they have been told to stay out of the sun) exhibit lower levels of vitamin D. As an example, institutionalized individuals constitute a well known risk group for deficiency (742).


The study authors find that current evidence from biochemical testing, observational studies, and randomized controlled trials suggest that serum 25(OH)D levels of at least 20 ng/mL are necessary for optimal bone and muscle function (with many experts regarding 30 ng/mL as the threshold for optimal bone health) and to minimize the risk of osteomalacia.

The study lists skeletal consequences of 25(OH)D insufficiency as including secondary hyperparathyroidism, increased bone turnover and bone loss, and increased risk of low-trauma fractures (727).


The authors note that studies show decreased risk of many disorders, including certain types of cancer, mental disorders, infectious disease, cardiovascular disease, type 2 diabetes, as well as autoimmune disorders, associated with serum 25(OH)D levels greater than 28 to 32 ng/mL. They point out that it has been argued therefore that 25(OH)D levels should be in the range of 28–40 ng/mL to maximize nonskeletal benefits.

The authors also report vitamin D deficiency is associated with an increased risk of total mortality (735).

Receiving adequate maintenance levels of vitamin D is not difficult, especially when vitamin D3 supplements are readily available, and the fact the sunshine is abundant, at least during the summer months in most locations.

Given the vast health benefits of vitamin D intake, there is every reason for individuals to ensure that they get adequate levels, and therefore at least avoid deficiency. Ideally, everyone should strive for optimal amounts that help create and maintain good health.


The authors report that evidence from hundreds of studies suggests that vitamin D is important for reducing the risk of a variety of chronic illnesses.

Indeed, Vitamin D receptors (VDR) have been identified in most tissues and cells. It has been observed that many genes may be directly or indirectly regulated by 1,25(OH)2D have provided a rationale for the nonskeletal health benefits of vitamin D.

For example, a study in healthy adults who received either 400 or 2000 IU/d of vitamin D3 for three months in winter reported that 291 genes were either up-regulated or down-regulated. That these genes affected as many as 80 different metabolic pathways (from immune modulation to enhanced antioxidant activity) emphasizes the importance of improving the world’s vitamin D status.

The authors find that the scientific observations that 1,25(OH)2D may also influence epigenetics fully supports the idea that there is no downside to increasing the vitamin D status of adults and children (748).

Thus, it has been shown that Vitamin D deficiency during pregnancy may adversely influence placental development and fetal programming. Also, it is known that Vitamin D deficiency in both parents may influence adverse pregnancy outcomes and susceptibility to developing disease in adult life and even into the next generation.

vitamin d sunshine


Drs. Holick and Hossein-nezhad conclude that there is great potential for improving overall health and well-being by increasing serum 25(OH)D levels above 30 ng/mL. They recommend a strategy to prevent vitamin D deficiency and insufficiency. They recommend sensible sun exposure, ingesting foods that contain vitamin D, and taking a vitamin D supplement.



Foods can be important sources of vitamin D, but there are few food that naturally contain it. Two good sources are wild-caught salmon and UV-exposed mushrooms, as well as cod liver oil.

Yet, the authors note that an analysis of the vitamin D intake of children and adults in the US revealed that they not able to obtain the RDA for vitamin D from any dietary sources (746). Therefore, if you decide to increase your intake of foods containing vitamin D for the purposes of obtaining adequate vitamin D for health, remember that it can be difficult to obtain sufficient vitamin D from foods alone.

The authors do not dissuade individuals from consuming foods high in vitamin D. However, they suggest that combining dietary sources with sensible sun exposure and vitamin D supplements is the most practical means to attain adequate levels of vitamin D.


While foods (and vitamin D supplements) are essential sources of vitamin D, the most obvious source is sun exposure on skin. Individuals vary in the amount of sunshine they require, typically dependent upon skin tone at the time of expsosure. Individuals with fair skin need less time in the sun to generate adequate levels of vitamin D compared to individuals with darker skin.

The authors assert that an adult in a bathing suit exposed to one minimal erythemal dose (slight pinkness to the skin 24 hours after exposure) is the equivalent to taking approximately 20,000 IU (500 mg) of vitamin D orally (745). By this measure, they find that exposure of arms and legs to 0.5 minimal erythemal dose is equivalent to ingesting approximately 3,000 IU of vitamin D3.

Drs. Holick and Hossein-nezhad suggest that in order to produce adequate vitamin D without burning skin, individuals should expose arms and legs (abdomen and back whenever possible) to sunlight two to three times weekly for approximately 25%–50% of the time it would takes to develop a mild sunburn (i.e., the minimal erythemal dose) (745). Thus, if 30 minutes of midday sun in June will cause a mild sunburn, then just 10–15 minutes of exposure should be enough to produce sufficient vitamin D, according to this measure.


if you plan to remain in the sun after the minimum time required to produce enough vitamin D, then they suggest sun protection. This protection can include wearing proper clothing, including a hat and/or long sleeves, and/or moving yourself into partial shade.

Additional options for sun protection include foods and superfoods. Taking chlorella or Rejuvenate! (original greens) protects skin amazingly well from sun exposure (and speeds healing time for sunburns). Natural astaxanthin is comparably effective to chlorella. I take 10 mg daily (as an extract of the microalga Haematococcus pluvialis), but for maximum protection against sun exposure, take 10–20 mg (i.e., use the higher amount if you are lighter-skinned).

When chlorella and/or astaxanthin is combined with foundational supplements, including a multivitamin, vitamin C and/or antioxidant formulas (like Ultimate Protector), and essential fats, then sun protection is far more complete. Indeed, the body’s antioxidant systems will be supported at optimal levels, and therefore can defend against many different types of free-radical damage, including damage caused by ultraviolet (UV) light.

A diet naturally high in antioxidants therefore powerfully supports the skin’s capacity to protect itself. This is why chlorella and astaxanthin are so effective. Yet, consuming more leafy greens, carrots (and other vegetables with carotenoids), as well as red, purple, and other dark vegetables and fruits is a good idea for helping protect skin health, offers natural sun protection, and provides extra free-radical defense.


I do not recommend any commercial sunscreens due to the toxic ingredients many contain. However, you might experiment using natural oils with SPF. Carrot oil has an SPF of 38–40. Wheatgerm oil offers an SPF of 20. Even avocado oil has an SPF of 4–15. Coconut and olive oils both offer an SPF of 2–8.

As noted, it is important to consider using natural sunscreens only after the minimum time required to produce adequate vitamin D in the body. In any case, the by-word is “sensible” because staying in the sun beyond the minimum daily time required to produce enough vitamin D is not recommended (unless you protect your skin, e.g., using clothing or natural sun protective substances).

natural oils with spf sunscreens


The authors find that vitamin D can be administered daily, weekly, monthly, or every four months to sustain an adequate serum 25(OH)D concentration (746). When taken less often, they recommend significantly higher amounts. They also indicate that for every 100 IU of vitamin D ingested, the blood level of 25(OH)D increases by approximately 0.6 to 1 ng/mL.

I recommend healthy adults take 5,000 IU daily (or several times per week) in the winter. An ideal formula is HPDI’s Vitamin D3 Plus formula, which also provides vitamin A and vitamin K2, which are needed for optimal assimilation and utilization of Vitamin D3.

In the spring and fall, you may be able to reduce your supplemental vitamin D dosage depending on the amount of sun exposure you receive and your dietary intake of vitamin D. In the summer, you may not require any supplemental vitamin D3, if you get sufficient safe sun exposure on a regular basis.

Children require a smaller amount of vitamin D supplementation. The authors recommend 600 IU–1,000 IU per day for kids. This can be accomplished by giving them 1 or 2 small Vitamin D3 Plus softgels weekly.

vitamin d3 plus doctor hank liers original


Drs. Holick and Hossein-nezhad emphasize the safety of vitamin D even at very high doses, but also remain clear that exceedingly high doses should be avoided. For example, they state that to prevent deficiency in adults, administration of 50,000 IU every two weeks is effective (746).

While 50,000 IU is large single dose, even larger doses of vitamin D (e.g., up to 300,000 IU administered as a bolus) safely have been used initially to reverse extreme deficiency status. Repeated high doses in bolus form have been used in six to twelve month intervals. Nevertheless, they assert that “a steady-state serum 25(OH)D concentration is likely to be maintained by more frequent, lower doses of vitamin D” (746).



Certain groups of individuals require greater amounts of vitamin D. Pregnant and lactating women have higher needs. Human breast milk contains very little vitamin D. Studies show that lactating women must take 4,000–6,000 IU daily to ensure that adequate vitamin D transfers into breast milk to satisfy an infant’s requirements (746).


Obese individuals require 2–5 times more vitamin D to treat and prevent vitamin D deficiency because fat can sequester vitamin D (747). This applies to adults and children. Given the dramatic rise in obesity rates in the US and the world, it is little wonder that vitamin D deficiency has become so widespread.

The trend in recent years to avoid sun exposure because of fears of skin damage does not serve the obese population. Sensible sun exposure along with improved diet and use of vitamin D supplements can reverse deficiency among the obese.

While obese persons ideally would focus on losing some weight in order to maximize their long-term health, it is imperative in the immediate term that they obtain sufficient amounts of vitamin D. This would help them avoid deficiency and remain healthy until they are no longer obese, and therefore can gain the benefits of vitamin D without having to obtain significantly higher amounts from diet, sunshine, and/or supplements.


The study authors also point out that the elderly population is at higher risk for clinical complications related to low 25(OH) D levels. With increasing age, the cutaneous production of vitamin D after exposure to solar UV-B radiation decreases due to atrophic skin changes, with a reduced amount of the vitamin D precursor 7-DHC (743).

For example, a comparison of the amount of previtamin D3 produced in skin from individuals aged eight to eighteen with the amounts produced in skin from individuals aged 77–82 reveals that aging can decrease skin’s capacity to produce previtamin D3 by more than two-fold (743). This means that sun exposure ultimately provides less vitamin D for older people.

It would appear that dietary adjustments to include more foods providing vitamin D is important for the elderly. However, vitamin D supplements are probably the most effective means for elderly individuals to maintain adequate levels of vitamin D.


In sum, vitamin D supplementation, preferably with vitamin D3 (and supporting nutrients like vitamin K2 and vitamin A), offers an important means for healthy adults and children to obtain sufficient vitamin D year-round. This is particularly the case in winter and in northern latitudes, where no amount of sunshine on skin can generate enough vitamin D to meet daily requirements.

For at risk individuals, including pregnant and lactating women, the obese, and the elderly, vitamin D supplements (as well as foods rich in vitamin D and sensible sun exposure) can help sustain optimal vitamin D levels, and prevent or reverse deficiency.


Article Abstract (mayoclinicproceedings.org)

“Vitamin D for Health: A Global Perspective” (full text .pdf)

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Vitamin D3 Plus Brochure (.pdf 1.3m)

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