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Benefits of Vitamin & Mineral Food
Supplements
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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.
Fat-Soluble Vitamins
Water-Soluble Vitamins
Minerals Trace-Minerals
Health Foods
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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. |
Ingredients
|
RDA
for
Men |
RDA
for
Women |
Safe
Daily
Dosage
Range |
MAXIMUM
D=Deficiency
M=Marginal
Deficiency
O=Overdose |
Benefits*
|
FAT-SOLUBLE
VITAMINS |
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.
|
WATER-SOLUBLE
VITAMINS |
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.
|
MINERALS |
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%.
|
TRACE
MINERALS |
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).
|
HEALTH
FOODS |
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. |
RECOMMENDED
COMBINATIONS |
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 |
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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.
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|