hi there, no problem. you know, i told one of my co-workers to eat a couple brazil nuts for selenium, but i have read that the content is just not consistent, and here she is dealing with a lingering cold. she takes zinc too, but i'm not certain how much. i think her bloodwork would tell the tale if she had some done. i'm also not so sure about the bioavailability of zinc from pumpkin seeds. i have not yet found the study that looks at serum levels before and after dietary pumpkin seeds.
as for how much to take, it really depends on your serum levels. with zinc, you want to aim for the very top end of the normal range. for me, if i back off 50mg of zinc a day, i'll start to feel the consequences. i did 50mg every other day for a while and my levels went down to 14 and i was fighting off colds. so i'm back up to 50 per day. that is balanced with 2mg copper - important. on the other hand, i don't avoid gluten and that places a higher zinc demand on your system. (i used to really react horribly to bread but then i tested zinc, was outright deficient, fixed it, and now i can enjoy bread. within reason. it's not like i eat sandwiches every day or anything). anyway point being, if you avoid gluten etc. then you probably wouldn't need to take as much zinc.
as for selenium, 200mcg per day.
as for kelp, i personally get iodine from eggs, cheese and iodized salt. more on dietary choices below.
regarding turmeric, i think zinc is likely more fundamentally important to GABA manufacture, and it has a hundred other things to do in your body as well, which i'm not sure you can say about curcumin!
as for ala and coq10, i don't buy into supplementing things you're supposed to synthesize. if some body process is underproducing, i go looking for nutrients to support that process, preferring that to leaving it broken and providing essentially a crutch. to me it's like rewarding bad behaviour.
it's very hard to find studies that say directly that you need zinc for ala production, but this is the closest i can get
"alpha-Lipoic acid and N-acetyl cysteine prevent zinc deficiency-induced activation of NF-kappaB and AP-1 transcription factors in human neuroblastoma"http://www.ncbi.nlm.nih.gov/pubmed/16298762
so, we screwed it up by taking the zinc away, and we fixed it by adding ala and nac. myself i would just put the zinc back.
Oral zinc therapy in diabetic neuropathy.http://www.ncbi.nlm.nih.gov/pubmed/11229219
and as for coq10, i still haven't gone digging for whatever i found previously, as mentioned above.
i don't avoid the potential allergen foods per the various diets. the reason for that is that i got diagnosed after not eating any meat, not a single egg (well there was that one deviled egg in 97) or any cheese for 15 years, so i wasn't buying it. instead i looked at what is the point of avoiding these foods - it's to discourage inappropriate inflammation. so then i went looking for what nutrients my diet had been missing (like zinc), and were they anti-inflammatory (answer, yes). i also found the klenner protocol for ms, which recommended a high protein diet with 2 eggs (mmm mmm, iodine!) for breakfast. there were also moments like a chat with my naturopath who encouraged me to increase my servings of fish per week. i mentioned toxins and bioaccumulation, and she said the positives outweigh the negatives. so the various pros and cons gradually led me along to the whole balance and inflammation factor concept.
i'll link you up to some of my regimen posts from a while back when i was calculating out some of my meals. i'm not perfect, i don't exercise enough, going from vegan to not added quite a few pounds i didn't really need, but i am waaaaayyyy more healthy than i was 6 yrs ago. hope that was useful