Benefits of Vitamin & Mineral Food Supplements


The Lifelong Benefits of Vitamins and Minerals

This Free Report presents the consolidated benefits, dosages, and warnings about each vitamin & mineral food supplements as well as a number of the more popular health food supplements.  Dosages include the minimum Recommended Daily Allowances (RDA) from the FDA, the optimal dosage amounts to reap the reported benefits, and the maximum dosages you should not exceed.  These maximums are important to check because overdose of some vitamins or minerals can actually be lethal over time.  

For example, some one-a-day vitamins contain the maximum dosage for vitamin K.  If you take 2 of these per day, you can actually be taking twice the maximum dosage!  Incidentally, you can't overdose on vitamins and minerals in the foods you eat.  


3 SECRETS OF LIFE:    How To Live and Stay Active up to 120 years, Stop the Top 4 killer diseases, and Actually reduce your physical age!

Live a healthy life with Veriuni™ Liquid Nutrition. Tasty liquid multivitamin ensures you'll get nearly every daily nutrient required for prolonged health. Powerful antioxidant unleashes the power of red wine extract and polyphenols for the ultimate mind and body energizer. All-natural ingredients. No sugar or artificial preservatives. For more information, check out

Fat-Soluble Vitamins     Water-Soluble Vitamins      Minerals     Trace-Minerals      Health Foods

A   B1   B2   B3   B5   B7   B9   B12   C   D   E   K

Boron   Calcium  Chloride   Chromium   Cobalt   Copper   Fluoride   Iodine   Iron   Magnesium   Manganese    Molybdenum   Nickel   Phosphorus   Selenium   Silicon   Sodium    Sulfur   Tin   Potassium   Vanadium   Zinc

Alfalfa   Amino Acid Complex   Beta Carotene   Beta-Glucans  Bilberry  Choline   Dandelion Leaf & Root  Echinacea   Fo-Ti root  Garlic  Ginger Root  Gingko Biloba  Ginkgo Leaf    Glutathione (GSH)    Hawthorn Berry   Hydrilla-Verticillata   Inositol   Licorice Root  Lycopene  Lipoic Acid  Milk Thistle    PABA   Panax Ginseng Root    Pumpkin Seed Extract   RNA/DNA Nucleic Acids   Rooted-algae   Sarsaparilla Root  Saw Palmetto  Siberian Ginseng Root    Super-Oxide Dismutase (SOD)   

Antioxidant Mix   Ultimate Anti-Aging Diet  Veriuni Liquid Nutrition  

Discover how to lose those extra pounds and impress your friends.

If you're overweight, you HAVE to read this ...

Click Here to Discover The Amazing Instant Fat Loss Secret
That Doctors Refuse to Tell You About!

NOTICE:  The data on this web page is compiled from numerous sources and presents the conclusions of various research activities.  Nothing on this page should be construed as a statement that any vitamin, mineral, or other food supplement will cure or prevent any disease or medical condition.  Please consult your personal physician for such diagnoses.

 SF = Super Foods     WF = Whole Food Extracts     T:  Tonic Whole-Herb Extracts     N:  Naturally occurring food Factors     ** è No RDA established.

Ingredients RDA for
RDA for
Safe Daily 

M=Marginal Deficiency

Vitamin A (5000 IU = 100%) 1000 RE or 5000 IU 800 RE or 4000 IU 5,000-25,000 IU

5000 IU per day can be harmful.  25,000 IU daily for long time is overdose.  Stick to the RDA.

M: Difficulty seeing at night because retina needs vitamin A to function properly.  More susceptible to illness (esp. viral infections).  Symptom:  little deposits of keratin like little goose bumps around your hair follicles making your skin feel rough & dry.

D:  Blindness.

O:  Blurred vision, bone pain, headaches, diarrhea, loss of appetite, skin scaling/peeling, drowsiness, hair loss, irritability, lethargy, vomiting & muscular weakness.  Can also cause birth defects if you are pregnant.  Can also cause problems if you have kidney disease.  It’s better to take beta carotene.

Protect your heart, vision, hair, & skin

Alt Med:  Prevents infection. Needed for healthy skin, hair, mucous membranes, & strong bones & teeth.


1st Vitamin to be discovered (1913) – called the “anti-infective agent.” Strong defense against infection by lining the epithelial tissues (cells that comprise skin & line eyes, mouth, nose, throat, lungs, digestive tract, & urinary tract) & helping them grow & repair themselves.  Boosts immune system and essential for healthy eyes.  Required to produce healthy replacement cells & keep bones & teeth strong.  Antioxidant activity helps prevent cataracts (cloudiness in the eye lenses).  Vitamin A also helps prevent age-related macular degeneration (AMD).  The macula is a tiny cluster of very sensitive cells in the center of your retina – essential for sharp vision.

NOTE:  You’ll actually absorb more carotenes from cooking your food.  It’s best to steam, bake, or grill them though.  The less water, the better.

Today, you can get water-based carotenes which seem to be absorbed better.

Vitamin D (200 IU = 50%) 5 mcg or 200 IU Same 400-600 IU

You need more as you age to keep bones strong & to avoid osteoporosis.  Men & women 65 & older can cut risk of bone fracture in half with 700 IU of Vitamin D and 500 IU of Calcium daily.

You may be deficient if you are darker skinned, older, don’t get any sunlight, have kidney or liver disease, take cholesterol reduction drugs; take “cortisone” drugs for allergies, asthma, or arthritus; Take anticonvulsant drugs, strict vegetarian or vegan, abuse alcohol.

Kids with insufficient vitamin D get “rickets” where their bones don’t grow & harden properly.

Large doses (i.e., over 1000 IU) can cause calcium build-up in your blood, increase risk of heart attack, or kidney stones.

1 mg = 40 IU

Promotes heart & prostate health

Alt Med:  enables you to use calcium properly.  Needed for normal muscle & nerve function.

V&M:  Created by your body when exposed to sunlight.  Only need 10 minutes per day during summer (2 hours in your face during winter). [UV light is blocked by glass]  UV light in sunshine makes a type of cholesterol that’s found just under your skin turn into vitamin D3, or cholecalciferol. Vitamin D occurring naturally in some foods & supplements is Vitamin D2, ergocalciferol (also called calcifidiol and calcitrol).

·          Essential for keeping your bones & immune system healthy.  Vitamin D is required for making monocytes (special white blood cells that fight infection – about 5% of all blood cells).

·          Prevents colon cancer, breast cancer, & other cancers.  These cancers are more common among people in northern climates due to insufficient sun exposure.  Vitamin D also helps treat some cancers.

·          Vitamin D is required for calcium to make your bones strong, send messages through nerves, and to make muscles contract as when your heart beats.  Vitamin D regulates how much calcium you absorb from your food.

·          In some cases, vitamin D helps restore some hearing in older adults.

Vitamin E (100 IU= 333%)

Also called Tocopherol


10 mg or 15 IU 8 mg or 12 IU 200-400 IU

Deficiency lasting months or years can eventually lead to nerve damage especially in the spinal cord and eye retina.

If you have cystic fibrosis, Chrohn’s disease, liver disease, are on low-fat low-calorie diet, or take cholesterol-reduction drugs, you may be vitamin E deficient.


You really need 100 IU daily to get the benefits of vitamin E, but about the only way to get this much is through supplements.  Natural E is better than synthetic.  Natural E in supplements is called d-alpha-tocopherol and the synthetic version is dI-alpha-tocopherol. (just look for supplements with the d prefix).  The wet form in gel capsules absorbs better unless you have trouble digesting fats or oils.

Selenium helps vitamin E work better & longer.

Safe even in large doses of 5000 IU/day, but larger than that can block use of vitamin A.

NOTE:  High heat, light, & freezing breaks down vitamin E. 

1 mg = 1.49 IU.

Can Really improve immunity in older adults.  (study shows 200 mg of E for 33 weeks had more active immune systems).  Helps prevent artherosclerosis & hence heart attacks.  Can prevent existing heart disease from getting worse.  Provides a powerful antioxidant.  Needed for immune system & hormone production.

Can prevent heart disease and stop it from getting worse (400 IU/day reduce chances of nonfatal heart attack by 77%).  Can also aid cancer prevention & improve your immune system.  Also teams with Vitamins A & C for maximum antioxidant protection (particularly in cell membranes).  Can aid in diabetes protection.  Vitamin E is family of different compounds divided into 2 branches:  tocopherols (includes alpha, beta, gamma, & delta)  & tocotrienols (includes alpha, beta, gamma, & delta). 

·          Helps prevent artherosclerosis through antioxidant action preventing cholesterol from oxidizing into artery-clogging deposits.

·          In doses on order of 2000 IU/day slows down Alzheimer’s but doesn’t stop it or prevent it.

·          Suspected to help with male infertility, benign breast disease, diabetes blood sugar control, eye lens protection, cataract prevention, leg cramps, Parkinson’s disease.


Vitamin K (50 mcg = 62%) 80 mcg 64 mcg  

Essential to make blood clots that stops bleeding from injury.  3 Kinds: K1 (phylloquinone) in plant foods.  K2 (menaquinone) created by friendly bacteria in your intestines, and K3, (menadione) the artificial form. 

Also, helps you hold calcium in your bones and make sure it’s getting to the right places.

Defiency is rare, but when occurs it’s due to serious liver damage, Crohn’s disease, ulcerative colitus, antibiotic pills taken for long periods, or cholesterol-reduction pills.  The major symptom is long-time bleeding from minor injuries, big black-&-blue marks from very slight bruises or no reason, nosebleeds, blood in urine, & intestinal bleeding.

Any more than 100 mcg/day in synthetic form can be toxic & might cause liver damage.

Provides necessary elements for blood clotting, bone formation, & kidney functions.  

Required for blood clotting in injuries.

Helps bones grab onto calcium, put it in the right place, & hold onto it once there.  Without enough vitamin K, you won’t be able to form new bone very well. Long-term shortage can lead to osteoporosis or brittle bones that break easily.

Recent tests imply K slows down or kills tumor cells.


Vitamin C (150 mg = 250%)

Ascorbic Acid


60 mg Same 500-2,000 mg

Deficency causes scurvy (only takes 10 mg/day to prevent scurvy) after several weeks with no vitamin C in your diet. Symptoms start as sore & bleeding gums, loose teeth, fatigue, appetite loss, muscle weakness, nosebleeds, bruising, sore joints, slow wound healing, and anemia.  Bruising is a sure sign of vitamin C deficiency.  If you are tired all the time and bruise easily, take 500 mg per day;  bruising will reduce in a week.

If you get more than 200 mg at a time, you pass the excess in urine.  3  times the RDA is optimal.  Several thousand mg per day are perfectly safe.  If you get over 2000 mg/day, you could get upset stomach, diarrhea, & cramping.

You need more vitamin C if you smoke, have diabetes, allergies or asthma, sick with cold or flu, recently had surgery, under stress, if you’re older, pregnant, breastfeeding; regularly take aspirin, birth control pills, antibiotics, or cortisone; if you abuse alcohol.

Vitamin C breaks down when exposed to light, heat, water, or air.  Buy just a few weeks supply at a time and & store it in a cool, dark, dry place.

D: Scurvy,  M: Diabetes

Promotes healthy heart & good vision

Makes you feel a little better when you have cold or flu & may help get over it sooner.  Can lower cholesterol & blood pressure.  Provides very powerful antioxidants.  Crucial for connective tissue, strong bones, & healing of wounds.

  Protects against cancer, heart disease, cataracts, & more.  Used for over 300 purposes. 

·  Makes collagen (strong connective tissue holding your skeleton together, attaches muscles to bones, build strong blood vessels, & keeps organs & skin in place.

·  The TOP antioxidant.

·  Helps other antioxidants do their job better.

·  Required to manufacture many hormones.

·  Cures some types of male infertility

·  Helps diabetics

·  Lowers blood pressure which lessens likelihood of stroke or heart attack

· Does NOT prevent or cure colds, but can make you feel better sooner.

·  Large doses help many health problems such as asthma, as well as or better than stronger prescription drugs.

·  Stress and illness increases your need for vitamin C.

·  If you take 1000-2000 mg per day for several weeks, respiratory allergies will calm down noticeably.  The same amount also reduces the number and severity of asthma attacks.

·  Vitamin C is even more effective for asthma if you take extra magnesium.

·  Helps prevent premature births

·  Helps treat lead poisoning by excreting the lead faster.

Slows onset of Parkinson’s disease.

Vitamin B-1 Thiamin (10 mg = 667%) 1.5 mg 1.1 mg 2-100 mg No known toxicity level

B vitamins convert food to energy.  Creates neurotransmitters.  Needed for healthy skin, hair, blood, immune system, nerves, & cell growth & division.

Keeps body cells & especially nerves working right.  Important for mental functions (esp. memory).  Required to convert food (i.e., carbohydrates) to energy.

·  Catalyzes manufacture Thiamin Pyrophosphate (TPP) enzyme required for turning food into energy.  Keeps brain & nervous system fueled.  Brain runs on glucose (a sugar created by breaking down carbohydrates).  Thiamin helps your brain & nervous system absorb glucose.  If brain doesn’t get enough fuel, you get forgetful, depressed, tired, & apathetic.  Also keeps heart muscles elastic and working smoothly.  Mild deficiency can also cause constipation.

·  Deficiency of Thiamin can result in disease, beriberi (which means “I can’t, I can’t”)

·  So many people in the developed world abuse alcohol, that thiamin deficiency may be the most common vitamin deficiency of all.  WHY: Alcoholics tend to eat poorly & they don’t take enough Thiamin.  Alcohol destroys Thiamin they do take in and make them excrete more Thiamin.  Can eventually cause nerve damage caused Wernicke-Korsakoff syndrome.

·  Deficiency makes you more likely to get canker sores.

Vitamin B-2 Riboflavin (10 mg = 589%) 1.7 mg 1.3 mg 50-100 mg No known toxicity level, but excessive doses result in harmless bright, fluorescent yellow urine. Older people should not exceed 10 mg/day.

Important for releasing energy from food.  Vital for normal growth & development, normal red blood cells, & making hormones.  Without riboflavin, niacin & pyridoxine can’t do their main jobs.

·  Provides energy inside the cells by creating 2 enzymes vital for releasing energy from fats, carbs, & proteins.

·  Regulates cell growth & reproduction & helps make red blood cells.

·  Most important role is cell respiration.  Molecules of oxygen & food enter a cell and carry into the mitochondria where energy is released from oxygen & food.

·  Helps immune system by keeping mucous membranes that line your respiratory & digestive systems in good shape.  Also, helps manufacture antibodies to fight off germs.

·  Eyes, nerves, skin, nails, & hair all need riboflavin to stay healthy.

·  May also help memory.

·  Exception to the Water-Soluble rule because you store small amounts in your kidneys & liver.  Thus, takes 3-4 months for a deficiency to show up.

·  Early sign of deficiency is sores and cracks on the lips (especially corners of your mouth).  Scaly skin, red eyes, & anemia are other deficiency signs.

·  You need extra if you exercise a lot or are a vegetarian.  High exercise requires lots of energy production;  some atheletes & bodybuilders claim they can train harder & longer with Riboflavin supplements. Also can bounce back faster from training sessions.

·  Quickly destroyed by light.  Thus, milk, pasta, grains, & vegetables should be stored in opaque containers or dark places.

·  You only absorb about 15% of riboflavin in supplements especially if taken on empty stomach.

·  Studies show that high daily doses (~400mg/day) sharply reduce the # & severity of migraines.  Theory is that migraine people have low cellular energy reserves in their brains.

Vitamin B-3  Niacin (includes Nicotinic Acid & Niacinamide) (25 mg = 125%) 19 mg 15 mg 20-100 mg Over 1000 mg can cause niacin “flush”.  Over 3g/day can cause liver problems.  Supplements can be either niacinamide or nicotinic acid;  if you want a supplement, choose niacinamide in smallest doses.  Even 100 mg of niacinamide can cause heartburn, nausea, & headaches in some people.  The only real reason to take nicotinic acid is to treat high blood cholesterol under doctor’s supervision.  WARNING:  If you have liver problems, diabetes, ulcers, gout, or take high blood pressure medicine, niacin supplements could worsen the problems.

Required by > 50 body processes from releasing energy from food (carbohydrates) to making hormones to detoxifying chemicals.

·  Important to make hormones.

·  Controls how much glucose is in the blood which gives energy when you need it.

·  Acts as an antioxidant within your cells but only on-the-spot when releasing energy.

·  Works with Riboflavin & Pyridoxine to keep skin, nervous system, & digestion healthy.

·  In large doses, can help reduce cholesterol.

·  Your body breaks protein down into amino acids including tryptophan.  Half of the tryptophan is used to make 50,000+ proteins;  the other half is converted into niacin.

·  Deficiency (rare today) causes pellagra disease (characterized by dermatitus, dementia, &/or diarrhea).

·  You are unlikely to be deficient unless you abuse alcohol or a strict vegetarian or vegan.

·  Niacin seems to help with intermittant claudication (leg aches & calf muscle cramps) by widen blood vessels, vertigo (dizziness), tinnitus (ringing in the ears), & PMS headaches.

Vitamin B-5 Pantothenic Acid (25 mg = 250%) N/A (1) N/A (1) 4-7 mg Only people subject to possible deficiency are long-term alcoholics.  Can’t really overdose, but can get diarrhea from very large doses;  excess is excreted.

Works with other B’s to breakdown fat, protein, & carbohydrates into energy.  Required to make vitamin D, some hormones, & red blood cells.

So prevalent in foods, nobody is ever deficient.  Present in every food you eat.  Required to make hormones and healthy red blood cells.  May also boost athletic performance, fix high cholesterol, & stop graying hair.  Pantothenic acid creates 2 enzymes required to convert fats & carbs into energy.  Pantethine supplements appears to reduce cholesterol & triglycerides.

Vitamin B-6 Pyridoxine (10 mg = 500%) 2 mg 1.6 mg 3-50 mg

2000mg/day for sustained periods can cause tingling in neck & feet, loss of coordination, & permanent nerve damage.  Some who’ve taken 200mg/day for years have had same symptoms.

You may need supplements if you are pregnant or breastfeeding, strict vegetarian or vegan, take birth control pills. Abuse alcohol, smoke, take certain prescription drugs for high blood pressure, TB, rheumatoid arthritus or asthma.

Primary job is to shuffle amino acids to make > 5000 proteins and > 60 enzymes your body needs to run properly.

·  Important to regulate and maintain your immune system.

·  Keeps your red blood cells red.

·  Helps your nerves communicate.

·  When teamed with Folic Acid & Cobalamin, drops risk of heart disease;  just get 4 mg to make a big difference.

·  People with asthma & diabetes often benefit from pyridoxine.

·  May also help high blood pressure & PMS.

·  Turns proteins you eat into proteins your body needs and convert carbohydrates from form you store them to form you use for energy.

·  Symptoms of Deficiency:  get sick more, anemia, or red blood cells not carrying enough oxygen.  More symptoms are numbness or tingling in hands & feet, trouble walking.

·  You need good levels of magnesium (at least the RDA) for pyridoxine to work properly.

·  With Folic Acid & Cobalamin, prevents heart disease by keeping blood cells from getting sticky & clumping or aggregating which eventually causes blood clots and artherosclerosis due to chemicals released by the cells.

·  High doses on the order of 500 mg per day can lower blood pressure.

·  May help against melanoma skin cancer.

·  Counters depression

·  With magnesium can keep kidney stones from coming back.

·  May help stop morning sickness. 

Vitamin B-7 Biotin (300 mcg = 100%) N/A (1) N/A (1) 30-100 mcg Can become deficient if on long-term, low-calorie diet, if you eat a lot of raw eggs

Required by body processes to break down fats, proteins, & carbohydrates into fuel.  Also called Vitamin H.

So prevalent in foods, nobody is ever deficient.

Vitamin B-9 Folic Acid (400 mcg = 100%) 200 mcg 180 mcg 800 mcg – 2 mg

You could be deficient if you are pregnant, breastfeeding, abuse alcohol, smoke cigarettes, take birth control pills, older than 65; or if you take drugs for inflammatory bowel disease, or urinary tract infections, rheumatoid arthritus, or psoriasis.  Deficiency affects the growth & repair of your body’s tissues.  Symptoms include:  anemia, nausea, loss of appetite, diarrhea, malnutrition, weight loss, weakness, sore tongue, headaches, irritability, mood swings, heart palpitations.

Folic acid is easily destroyed by processing, overcooking, or reheating.

You will only absorb about half the folic acid you eat.  Cook fresh veggies lightly in little water.

Vitamin C prevents folic acid from breaking down too quickly in your body.

Nearly impossible to overdose.  Any excess comes out harmlessly in your urine (makes it bright yellow).  Most doctors recommend no more than 1mg/day in supplements.

Removes homocysteine (normal metabolism waste product) from blood.  If you’re short of Folic Acid, homocysteine can build up & cause artery damage leading to heart attack.  High homocysteine levels can be as bad as high cholesterol. 

  Primary job is helping cells grow & divide properly & preventing birth defects. 

·  Need for making natural chemicals that control your mood, appetite, & how well you sleep.

·  Low folic acid levels are linked to depression.

·  Vital to keep arteries open & lower chances of heart attack or stroke.

·  Keeps your front-line defenses (i.e., your skin, lungs, & intestines) against infection strong.  Also works with cobalamin to produce enough infection-fighting white blood cells.

·  Required to replace millions of old cells everyday especially those that wear out & divide rapidly (e.g., red blood cells, skin, and small intestine lining).

·  Prevents birth defects.

·  Prevents heart disease

·  May help prevent cancer (esp. colon & cervix).

·  1-2mg/day of Folic Acid (working with pyridoxine & cobalamin) quickly breaks down homocysteine and removes it from your body before it can do any arterial damage.  NOTE:  Most people with heart attacks also have NORMAL cholesterol levels;  it’s high levels of the amino acid, homocysteine, that causes arterial blockage.  Some estimate that 1 mg/day of folic acid could prevent 50,000 heart attacks per year!  Homocysteine levels above 14 micromoles/liter for men (8.5 micromoles/liter for women)  is cause for concern – talk to Dr. about raising folic acid level.

Vitamin B-12 Cobalamin (20 mcg = 333%) 2 mcg Same 500-1,000 mcg

You could be deficient if you are over 50, pregnant, breastfeeding, smoke, take certain drugs, taking potassium supplements, or had part of stomach removed.  Virtually impossible to overdose on cobalamin;  any excess is excreted.  NOTE:  Large doses of vitamin C can destroy cobalamin;  don’t take these supplements together.

D:  Anemia, M: depression, confusion, & other senility symptoms

Required to process carbohydrates, proteins, & fats in food into energy.  Forms the protective covering of nerve cells & keeps red blood cells healthy.  Prevents heart disease.

Works with Folic acid to produce enough infection-fighting white blood cells.

·  Most important role is making healthy red blood cells. Without enough cobalamin, the red blood cells your body makes will be too large & fragile to work well.  Insufficient red blood cells to carry oxygen & nutrients leads to anemia.

·  Also, required to make white blood cells for the immune system

·  Makes the protective fatty layer (or sheath) that lines your nerve cells (like insulation on electrical wires).  If the sheath is damaged and you have insufficient cobalamin, you start getting equivalent of static on the line.  This can eventually interfere with mental function (and appear to be senility).

·  Works with other B vitamins to convert carbs, fats, & proteins in food into energy in your cells.

·  Removes harmful homocysteine from blood before arterial damage occurs.

·  Water-soluble but some stored in your liver & kidneys.

·  Deficiency can take 4-5 years to show, but shows up as anemia.  Early symptoms include tingling (“pins & needles”) or numbness in hands & feet, moodiness, depression, apnea, memory loss, dizziness, loss of balance, & dementia.  Such deficiency is very common over age 60.

Calcium (60 mg = 6%) 1000 mg Same

1,000-1,500 mg

(NIH recommends 1500 mg for women > 65)

Half of all young people don’t meet the daily recommended intake for calcium.  Primary reason people don’t get enough milk.  You should drink 3 glasses/day to get all the calcium you need. 


Cortisone & glocucorticoids (synthetic steroid hormones) used for severe asthma, lupus, rheumatoid arthritus, inflammatory bowel disease, & other medical problems as well as high-cholesterol drugs rob your body of calcium.  If you are taking any of these, you need calcium & vitamin D supplements.


If you take nonprescription antacids containing aluminum (e.g., Maaolx, Rolaids, Gelusil, etc.) your body may store aluminum in your bones instead of calcium which will weaken your bones especially if also have kidney problems. 

If has been proven that caffeine does not cause bone loss.

Heavy drinkers & smokers have high risk of osteoporosis.  Smokers have lower bone density;  alcohol interferes with calcium absorption.

Spread out your calcium supplements throughout the day – don’t take more than 600 mg at a time.  Don’t take more than 2000 mg per day.  In rare cases, over 2000 mg/day can cause hypercalcemia (calcium overload in the blood) with symptoms including appetite loss, drowsiness, constipation, dry mouth, headache, & weakness.  Take with ~200 IU of Vitamin D/day to improve absorption and retention of Calcium in your bones.  Magnesium also helps the Calcium/Vitamin D pair.

Supports muscle growth & healthy blood sugar level

Most abundant mineral in your body;  makes ~2% of total body weight (~2-3 lbs). 98% of calcium is in your bones;  another 1% in teeth, and the rest in your blood. NOTE:  There’s 206 bones & most of them are made of calcium phosphate.  Bones constantly replaced;  until age 30-35, bone builds faster than breaks down thus increasing size & density.  With insufficient calcium, your bones break down too fast, and bones become too thin, brittle, & break easily (osteoporosis).

·  Helps regulate your heartbeat

·  Helps control your blood pressure

·  Helps clot your blood

·  Helps contract your muscles

·  Helps send messages along your nerves.

·  Required to make many hormones & enzymes (esp. ones that control your digestion & how you make energy & use fats)

·  Helps build your connective tissue

·  May help prevent high blood pressure & colon cancer.

·  Calcium Citrate & Calcium Lactate are the preferred forms of supplement.  Do not take Bone meal (may have high lead content), Dolomite (calcium magnesium carbonate), & Oyster Shell Calcium (may have lead, mercury, & cadmium).

·  Your body uses calcium around the clock and is best taken over the course of the day. 

Chloride 750 mg Same   No one is ever really deficient … except if you have gotten sick and vomitted a lot or have severe diarrhea.  
Sodium 500 mg Same   No one is ever really deficient … except if you have gotten sick and vomitted a lot or have severe diarrhea.  
Phosphorus (3 mg = 0.4%) 700 mg Same    

2nd most abundant mineral in your body (~1% of your body weight).  Over 80% of your Phosphorus is combined with Calcium in your bones & teeth.

So widespread, it’s practically impossible to be deficient. 

Sulfur N/A (2) N/A (2)   Required to make many amino acids and natural anti-oxidants.  Very common in foods, and no one ever really gets deficient.  Can’t overdose on sulfur; excess is excreted in urine.  
Magnesium (15 mg = 4%) 350 mg Same 300-500 mg

Insufficient magnesium causes body to pull it out of your bones for your bloodstream which can lead to weakened bones.  You have to be very low in magnesium for long period to show any deficiency symptoms. 

More likely to be deficient if you abuse alcohol, have diabetes, have kidney disease, vomited a lot, have severe diarrhea, or use diuretic drugs.

If you don’t get enough Mg, all tissues are affected, but you feel it most in your heart, nerves, & kidneys.

Deficiency symptoms include nausea, loss of appetite, muscle weakness, muscle tremors, irritability, rapid heartbeat, irregular heartbeat, and breathing problems (e.g., asthma).

Over 600 mg can give you diarrhea.

The best supplements for absorption are Mg aspartate, Mg glycinate, or Mg citrate.

Best to spread your Magnesium input throughout the day and take with meals.

M:  Asthma

Makes your muscles relax.  Plays big role in keeping heartbeat healthy & keeping blood pressure low.  Every cell in your body needs magnesium to produce energy.  Required to make over 300 enzymes to send messages along nerves.  Vitamin C and calcium work better with Magnesium. Relaxes artery walls and increases blood flow (250 mg twice per day)..

·  Used in treatment of migraines, asthma, diabetes

·  Works with Calcium to keep bones strong throughout life.

·  Protects against heart attacks caused by blood clots.

·  Seems to help against PMS

·  Seems to help prevent recurrant kidney stones

Potassium (20 mg = **) 2,000 mg Same 2,000-3,500 mg

No one is ever really deficient … except if you have gotten sick and vomitted a lot or have severe diarrhea.

If you are low in potassium, you might get muscle cramps in your legs (can happen to athletes who sweat a lot).  If you are really low on potassium, you’ll feel nauseous and very weak and listless.  In REALLY severe cases, you could have heart failure.


Potent antioxidant supports prostate health

Lowers high blood pressure.

  Can help protect from having stroke.  One daily serving of a potassium-rich food could cut your risk of stroke by 40%.  

Boron (1 mg = **) N/A (3)     Builds healthy bones Helps absorb calcium into bones and keep it there.
Chromium (50 mg = 42%) -- 50-200 mcg 50-200 mcg Controls blood sugar.  Best to get chromium through food, not supplements. Seems to help Type II or adult-onset diabetes by helping get glucose into cells better.  None of the other claimed benefits have been substantiated.
Cobalt N/A (3)     Needed for Cobalamin (Vitamin B12) to help make red blood cells and no other purpose.  
Copper (100 mg = 5%) -- 1.5 – 3 mg 1.5-3 mg

Needed for anti-oxidant enzymes, red blood cells, other enzymes.  If you don’t get enough copper, your arteries can become inflexible and rupture.

Hardly anyone is ever deficient.

Don’t exceed 10 mg/day.  Symptoms of overdose are nausea and vomiting.

Keeps your heart & blood vessels because it’s required to make an enzyme that keeps arteries flexible.  Also necessary to make the insulating sheath that covers your nerves.  Works with iron to red blood cells healthy.  Very important for making the natural anti-oxidant SuperOxide Dismutase (SOD).

Competes with zinc to be absorbed into your body.  Nutritionists recommend a ratio of 10 parts Zinc to 1 part Copper.

Fluoride 1.5-4.0 mg    

Protects against tooth decay, builds healthy bones.  We know you DON’T need fluoride, but it’s very valuable for preventing tooth decay.  Helps build strong bones & keep them that way.  Some evidence that those who live where the water is fluoridated, have less osteoporosis.


No evidence that fluoride causes cancer, heart disease, kidney disease, Alzheimer’s disease, or any other health problem.


Iodine (100 mg = 67%) 150 mcg --   Needed for thyroid hormones which play big role in your growth, cell reproduction, nerve functions, & how cells use oxygen.  Without enough iodine, your thyroid swells up to make more hormones.  Too much iodine can cause goiter.  More than 1000 mg per day may cause acne flare-ups.  
Iron (9 mg = 50%) 10-15 mg -- 15-30 mg

Needed for hemoglobin in red blood cells primarily to carry oxygen in your blood.  Insufficient iron reduces the number of red blood cells which is anemia;  you will become weak, tired, pale, & short of breath.

Be careful with iron supplements;  they can cause constipation or diarrhea.  Don’t exceed 30 mg per day.

Promotes healthy prostate

WARNING:  The amount of iron in 3-4 adult iron supplements can cause serious poisoning of a young child.  Keep V&M out of children’s reach.

Manganese (2 mg = 100%) -- 2.5-5 mg 2.5-5 mg

Needed for protein digestion, tissue formation.

Deficiency can increase risk of osteoporosis.

Too much manganese can interfere with iron absorption.

Seems to do a lot of the same things a Magnesium such as helping make connective tissue, clot your blood, move glucose around, and digest proteins.  May also be an anti-oxidant.

·  Helps reduce menstrual flows.

·  Important for building strong bones.

Molybdenum (10 mcg = 13%) -- 75-250 mcg 75-250 mcg

Normal growth & development

Almost impossible to be deficient.

All your tissues contain molybdenum.  Required to make several enzymes particularly xanthine oxidase required to grow & develop normally and to use iron properly.

May help prevent esophageal cancer.

Nickel N/A (3)    

Needed to make some enzymes and hormones.

Too much is associated with cancer, heart disease, & skin problems.

Selenium (50 mcg = 72%) 55-70 mc g -- 70-200 mcg

Needed for anti-oxidant enzyme glutathione.

Easily get enough from your food.

The cancer-prevention benefits of selenium only kick in with 200 mcg/day, so you may want to consider supplements.  Best to get yeast-based “organic” supplements;  avoid inorganic forms such as sodium selenite or selenate.

Can be toxic in amounts > 600 mcg/day although 200 mcg/day seems to be quite safe.  

The body’s most abundant natural anti-oxidant is an enzyme called glutathione peroxidase which requires selenium for your body to make it.

Has been shown to be a powerful cancer-prevention supplement specifically for colorectal, lung, and prostate cancer. Longevity booster (200 mcg/2 days).

· May also help against heart disease.

·  Helps your immune system work effectively and helps remove heavy metals (e.g., lead) from your body.

·  Strongly aids vitamin E in doing its job.

Silicon N/A (3)    

Builds healthy bones, cartilage, & connective tissues.

Supplements made from horsetail plant claiming to help nails, hair, bones, and arteries are Worthless.

Tin N/A (3)     Unknown  
Vanadium (10 mcg = **) N/A (3)     No known need, and could be toxic in moderate doses. Supports male hormone (testosterone) muscle growth, prostate
Zinc (15 mg = 100%) 12-15 mg -- 15-50 mg

Need very little and most get enough from food.  Slight deficiency is not uncommon.  You are most at risk for deficiency if you are ..

·  A strict vegetarian or vegan

·  Eat a very high-fiber diet.

·  You’re pregnant or breastfeeding

·  You’re over 50

·  You abuse alcohol.

Symptoms include slowed growth in children, slow wound healing, frequent infections, skin irritations, hair loss, & loss of taste.

Supports testosterone, muscle growth, prostate

Very important for your immune system.  May help you recover from colds more quickly.  Helps heal quickly from wounds, keeps skin healthy, preserves eyesight, and may improve memory.

·  Over 200 enzymes require zinc to work properly.

·  You need zinc to make the enzyme required to break down alcohol.

·  Required to make many hormones including the ones that tell your immune system what to do under attack from germs.

·  Essential to make hormones that control growth and to make testosterone.

·  Present in all your cells, but mostly in skin, hair, nails, and eyes, and in your prostate gland if you are male.

·  Best supplement forms are zinc gloconate, zinc picolinate, zinc citrate, or zinc monomethionate.  Zinc sulfate is likely to upset your stomach.  Zinc oxide is really only useful in skin creams to block sunlight.  Take any supplements with meals to avoid stomach upset.  Use low-fiber meals to increase absorption.

·  Zinc can prevent prostate problems, but does nothing to stop balding or restoring lost hair.

·  May help ward of zits in teenagers.

·  The most important element to prevent or treat benign prostatic hyperplasmia (BPH).

SF: Alfalfa (high chlorophyll)          Rich form of energy
Amino Acid Complex (1772 mg = **)         Promotes healthy heart
Beta Carotene (5000 IU = **)  Not considered essential; thus, no RDA established.        

Carotenes are the natural pigments in red, orange, & yellow plant foods;  they also come in potatoes & dark green leafy vegetables.

Beta carotene molecules are split in half (into 2 molecules of vitamin A) by special enzymes in your small intestine.  If you don’t need vitamin A at that time, it doesn’t split at that time;  the beta carotens enter cells and get stored in fatty tissues until needed (then the liver splits it).  It’s better to get vitamin A this way from plant foods rather than animal foods or supplements because (1) un-split beta carotenes act as powerful antioxidants (alpha carotene is 10X as effective for mopping up free radicals), (2) Large doses of vitamin A can be toxic whereas carotenes are not.  The worse that could happen from too much beta carotene is your underlying fat turns orange-yellow & shows through your skin.

WARNING:  If you smoke, you shouldn’t take beta carotene supplements due to increased risk of lung cancer.

SF: Rooted algae (phytonutrient rich)         Enhances absorption of other nutrients & controls toxic reactions caused by diet & chemical exposure of diet & environment.  Proven effective as muscle builder, energy enhancer, anti-arthritic, & appetite suppressant .
N:  Beta-Glucans         Helps protect body from viruses, cancer, etc.
Bilberry         Strong and flexible cell walls.  Powerful antioxidant. Good for retina.
Choline (30 mg = **) Unofficial Vitamin B        

Supports your brain & memory function

Helps store memories.  Sometimes helpful for treating depression and hepatitus.  Can get from food & your body  (i.e., intestinal bacteria) manufactures this.  Required to metabolize fats properly.

Dandelion Leaf & Root  4:1 (10 mg)         Promotes healthy heart & circulation
Echinacea       Don't tale more than 8 weeks in a row or benefits will be reduced.  Boosts infection defenses.
T:  Fo-Ti root 5:1 (20 mg)        

Supports digestion, liver, & kidneys

* Chinese claim lubricates the intestines (stops constipation) and provides antitoxic and nodule-dispersing (anti-swelling) benefits.

* Anti-aging effects.

* Inhibition against 9 species of bacteria.

* Tonifies the liver & kidneys, nourishes blood, & benefits the essence.

·   Antibiotic effect: in vitro inhibitory effect on Mycobacterium TB & Shigella flexneri.

·   Retains essence & stops leakage: used for nocturnal emission, spermatorrhea, or leukorrhea

·   Detoxifies fire poison: used for fire poison carbuncles, sores, scrofula, goiter, & neck lumps

·  Used for wind rash by nourishing the blood.

·   Reduced cholesterol in rabbits & atherosclerosis

·   Removes symptoms of malaria

Garlic         Lowers blood pressure and cholesterol.
T:  Ginger Root  5:1 (10 mg)         Relieves nausea esp. for motion sickness.  Good appetite stimulant & relieves heartburn & gas. May also help lower cholesterol, reduce swelling, pain, & stiffness of arthritis, and aids circulation.
T:  Ginkgo Leaf  8:1 (10 mg)        

Supports your brain  & memory

Alt. Med:  Packed with compounds that improve circulation by relaxing & dilating blood vessels.  Helps brain, ears, & extremities.  Helps poor blood flow to brain which leads to memory problems, hearing problems, dizziness, & dementia.  May help Alzheimer’s disease.  Can help prevent asthma attacks & lessens severity.  Helps lift mood & reduce anxiety from stress.  Makes you feel more alert.  Helps concentration & memory; doesn’t keep you from sleeping like caffeine.  Very safe even in large doses.  Best form is ginkgo biloba extract (GBE). 

High in flavonoids that boost memory and mental alertness through antioxidant action.  Some claim it can reverse free radical damage to brain cell membranes.  The usual dose for cerebral insufficiency is 40 mg 3X/day.

Ginkgo biloba trees where here when the dinosaurs where here (200 million years ago – Jurassic period) è Oldest tree species on earth.

Gingko Biloba 120-240 mg/day (Best: 100 mg twice per day) 120-240 mg/day (Best: 100 mg twice per day     Good for improved memory, alertness, and mental clarity.  Also see Ginkgo Leaf above.
Lycopene 10 mg/day 10 mg/day     Prevent prostate cancer and bone deterioration. Can get 10 mg/day from one 12oz. glass of tomato juice, one 12oz can of tomato sauce, or 1 medium-to-large tomato.  Best source is cooked tomato sauce.
T:  Panax Ginseng Root  4:1 (10 mg)        

Ginseng Root helps memory, gives energy, improves stamina, slows down aging process, boosts immune system, improves love life, lowers cholesterol, & preserves male virility.   NOTE:  Sustained usage can lead to insomnia, headaches, high blood pressure, heart palpitations, or diarrhea.

PANAX GINSENG (i.e., Chinese Ginseng, Red Ginseng, & Korean Ginseng).

T: Siberian Ginseng Root 5:1 (25 mg)        

Enhances physical endurance & performance, concentration, adaptation to stress

Alt Med:  Ginseng Root helps memory, gives energy, improves stamina, slows down aging process, boosts immune system, improves love life, lowers cholesterol, & preserves male virility.   NOTE:  Sustained usage can lead to insomnia, headaches, high blood pressure, heart palpitations, or diarrhea. Do not use anymore than 3 weeks out of a 4-week period.


SIBERIAN GINSENG is not true ginseng.  Has most of the same benefits as Chinese or American (white) ginseng, but no insomnia.  Recommended as a nerve tonic to deal with stress & helps you sleep.

N: Glutathione (GSH)        

Detoxifies the liver and protects the body from environmental toxins.

The best anti-oxidant of all is the one you make naturally in your body:  glutathione.  It also rounds up all sorts of dangerous toxic wastes and whisks them away, before they can do any harm.  GSH is a tripeptide (made from 3 amino acids). 

The higher your GSH level, the less likely you will get heart disease, diabetes, high blood pressure, and more.  GSH protects your eyes against free radicals and helps prevent cataracts, etc.  Helps your immune system work at top efficiency.

You could be low on GSH if you have a bad cold or flu, you’re exposed to lots of toxins, have chronic disease such as asthma or rheumatoid arthritis. 

If you want to take GSH supplements, the less expensive powder is best; dissolve it in water or sprinkle on cold foods, but don’t mix with acidic liquids like OJ.

T:  Hawthorn Berry  4:1 (10 mg)         Supports your heart, energy level, memory, adaptation to stress.  Lowers blood pressure and prevents clotting.
SF: Hydrilla Verticillata (High chlorophyll)        

Enhances energy level, muscle growth, appetites suppression.

* “A superior rooted algae”  Enhanced nutrient absorption – research shows animals supplemented with Hydrilla grow faster because the hydrilla facilitates the utilization of their food.

* Antioxidant, energy enhancer, anti-aging properties, blood builder (provides all known essential nutrients for the blood: chlorophyll, magnesium, B-12, Copper, Cobalt, Iron, vital micro & macro nutrients.)

* Skips cycle in growth process of the plant è plant can store the energy normally used to grow.

*  Multiple studies show animals burn fat when fed Hydrilla è given to farmed fish;  stopped feeding to cattle because it made them too lean.

*  Has ability to change the molecular structure of toxins in water rendering them harmless.


Inositol (30 mg = **) Unofficial Vitamin B         Required to make healthy cell membranes & messenger chemicals.  Sometimes helpful for relieving nerve damage from diabetes.  Can get from food & your body manufactures this.
T:  Licorice Root  4:1 (10 mg)         Promotes healthy joints

N:  Lipoic Acid

Unofficial Vitamin B



Helps other B Vitamins.  Works closely with Thiamin, Riboflavin, Niacin, & Pantothenic Acid to convert carbohydrates, fats, & proteins in food into energy. 

Powerful antioxidant & helps recycle vitamin C and E.

Helps boost glutathione by helping you recycle it better.

Milk Thistle         Enables liver to repair itself from smog and alcohol.  Try silymarin capsules or milk-thistle seeds.
PABA (5 mg = **) Unofficial Vitamin B         Stands for “Para-aminobenzoic acid.”  Powerful antioxidant protects your skin from sun damage.
WF:  Pumpkin Seed Extract (25 mg)          Promote men’s prostate & Genito-urinary tract health
N: RNA/DNA Nucleic Acids (192 mg = **)         Some claim that supplements containing DNA and RNA can help “revitalize” you or restore a youthful appearance, but they are worthless.
T:  Sarsaparilla Root  4:1 (10 mg)         Promotes healthy prostrate & blood pressure
Saw Palmetto         Prevents prostate problems.
N: Super-Oxide Dismutase (SOD)         Most potent antioxidant in the body à defends against free radicals.
Antioxidant Mix 50 mg of mixed carotenoids per day
200 IU of Vitamin E per day
1 mg Folic Acid per day
50 mg of Coenzyme Q-10 per day
20 mg Zinc per day

500 mg of Vitamin C per 2 days
200 mcg of Selenium per 2 days

Ultimate Anti-Aging Diet 8-10 fruit/vegetable servings per day
Beans 5 times per week
Minimally processed foods
Eight 8-oz. glasses of water per day (Green tea also counts)
Avoid fat, sugar, and alcohol
Veriuni Advanced Liquid Nutrition Highly Recommended:
All-natural liquid supplement containing nearly every daily nutrient required for robust health -- all in a single, concentrated, easy-to-swallow, delicious, peach-flavored, one-ounce dose. In all, more than 127 nutrients, 77 plant-derived minerals, and 13 vitamins, plus 12 herbs and 18 amino acids.Click Here For Details

SF = Super Foods
WF = Whole Food Extracts
T:  Tonic Whole-Herb Extracts
N:  Naturally occurring food Factors
* These benefits are those stated by various references from which this data is compiled. These statements have not been evaluated by the Food and Drug Administration. These vitamins, minerals, herbs, and food supplements are not intended to diagnose, treat, cure, or prevent any disease.
** è No RDA established.


Finally...a safe, fat-burning formula. Contains NO ephedra, promotes weight loss, and boosts energy! Veriuni Thermo! -

If you're overweight, you HAVE to read this ...

Click Here to Discover The Amazing Instant Fat Loss Secret
That Doctors Refuse to Tell You About!

Most vitamin supplements are never fully absorbed! 

If you're buying vitamins off-the-shelf, you are literally pouring your money "down the drain". Do something about it!  You care about your health ... So, take liquid vitamin supplements offering you faster, more complete absorption?  

Click here now for complete details:

Remember, your vitamin & mineral supplements are worthless if your body never absorbs them.


Check Out Our Directory of Free Articles, Reports, Ebooks, & Courses 

Policies & Disclaimers: Terms & Conditions  Earnings  Financial  Privacy  Spam  About Us
©1999-2015  Lifestyle Publishing. All rights reserved.
 SAN 298-153X    Questions?  Click Here to Contact Us.