2T. of flax meal a day (don’t buy the ground type. Grind your 2T. in a coffee grinder or grind a few cups in a vitamix til meal consistency, then store in airtight container in fridge for the week. Flaxseeds last a long time on shelf but once ground perishable.

2 brazil nuts a day for thyroid health

1 B12 2000-2500mcg under the tongue once a week.