|
Nutrient |
In the form of |
Reason |
Function |
Research |
Optimum Dosage |
Equivalent in Food |
Toxicity |
Side Effects |
| Vitamin A |
Vitamin A |
Natural animal source |
Strong Antioxidant; Essential for healthy
skin, mucous membrane, and eyes |
|
5000 I.U. |
From Cod liver oil is most common |
Safe dosage up to 20,000 I.U. |
Headaches, dry skin, and liver damage in dosage over 25,000
I.U. |
| |
Natural beta cartoene |
More effective than synthetic sources |
Same as above; also a strong anti-oxidant |
Hundreds of studies including one at Harvard
shows that those taking 11,000 I.U per day ( ¼ cup of carrot juice or 5
carrot sticks) have a 22% lower risk of heart disease than those getting
less than 3000 I.U. per day. |
10,000 -20,000 I.U. |
1 cup of carrot juice contains 40,000 I.U.
|
Non toxic up to 100,000 I.U. a day |
Over 100,000 I.U. a day causes a yellowish tone on the skin
which disappears when stopped |
| Vitamin C |
Ascorbic acid- corn free |
No reason to waste money on unproven mineral
ascobates or ascorbic palmate unless intake over 3000 mg a day |
Key anti-oxidant that supports collagen
formation, blood vessels, immune defenses and adrenal function. Reduce down
time with common cold; |
A study of 11000 Americans show that intake
of 300 mg a day add 6 years to a man’s life and 2 years to a woman’s life.
Cardiovascular disease decreases by 40%. Dr. Linus Pauling takes 18,000 mg
for years and attribute 12 yrs of life extension to this vitamin |
1200 -3,000mg ( up to 10,000 mg have been
safely taken for long period of time. For dosage above 3000 mg a day,
mineral ascorbics are recommended ) |
1 orange has about 80 mg. So you need 15
oranges a day to get 1200 mg of vitamin C |
Non toxic as water soluble.
|
Some experience slight diarrhea after several thousand
milligrams, while others are not bother by then times this amount. |
| Vitamin D-3 |
cholecalciferol |
Reduced dosage to prevent toxicity |
Needed for optimum calcium absorption and
maintain of healthy bones |
If you are exposed to sunlight regularly,
chances are you don’t need vitamin D supplement |
100 I.U. |
Cod liver oil is an excellent source |
Toxic if over 1000 I.U. for long period of time |
Continuous overdose of 1000 I.U. can lead to headaches,
kidney stones, and deafness, and death |
| Vitamin E |
Natural form Water dispersible d-alphatocopherol
succinate |
Natural form is more active, although more
expansive than synethic forms |
Anti-oxidant that protects red blood cell,
arteries, eyes, liver, skin, breast, testes. Lowers LDL cholesterol |
*In those of 60 years old, taking 400-800 I.U.
per day for 30 days results in improvement of immune function by 10-50%.
*National Cancer Institute study show mouth and throat cancer risk decreased
by 50% and lung cancer risk decreased by 50% in non smokers after 6 months .
*Risk of not taking = risk of smoking *University of Texas study found that
taking taking 800 I.U. of vitamin E for 3 months slashes LDL cholesterol
oxidation and heart disease by 40% |
400 I.U. ( up to 800 I.U can be taken for
normal optimum health ) |
To get 400 I.U. a day requires 2 quart of
corn oil , or 5 lbs of wheat germ , or 28 cups of peanuts ( total 5000 kcal,
mostly in fat) |
Toxic if over 3000 I.U |
Intake of over 3000 I.U. can cause headaches, diarrhea,
increased blood pressure |
| B1 |
Thiamin |
|
Energy metabolism, nervous system
|
Works with other B vitamins syngeristically |
100 mg |
brewer's
yeast, Brazil nuts, barley cereals, cooked green peas, cooked soybeans,
cooked asparagus |
Non toxic |
None |
| B2 |
riboflavin |
|
Energy metabolism, Skin, hair, nail |
Works with other B vitamins
syngeristically; used in connection with canker sores, cataracts |
50 mg |
cooked liver,
Brewer's yeast, whole milk, cooked collard greens, raw spinach, cooked
broccoli and asparagus |
Non toxic |
None |
| B3 |
Niacin and Niacinamide |
|
Release energy from food; support mental
function, cholesterol metabolism, sex hormone formation |
Reduce cholesterol and triglyceride |
10-20 mg niacin and 100-250 mg of niacinamide |
fried liver,
brewer's yeast, cooked chicken, ground beef, cooked haddock, roasted
peanuts, peanut butter, cooked green peas, baked white potatoes, cooked
asparagus, cooked corn on cob, black-eyed peas, cooked collard greens |
Non toxic; some flushing with niacin; nianamide more gentle |
Rare liver problems have been reported in intake of over
several thousand mg |
| B6 |
Pyridoxine |
|
Amino acid metabolism; nervous system,
steroid hormone formation, fluid balance |
Helps in depression, motion sickness and
heart disease |
100 mg |
|
Non Toxic |
Rare. At long term very high levels ( 2000 mg a day),
seneroy nerve damage have been reported |
| B9 |
Folic Acid |
|
RNA and DNA synthesis; homocysteine
metabolism |
Harvard of 16000 women and 9500 men show
those who ate 700 mcg of folic acid a day had 2/3 of risk of getting
pre-cancerous ployps in colon compare to those taking only 166 mcg per day.
(The average American over 50 years old only takes in 130 mcg of folic acid
per day) Smokers need 3 times more folic acid to have the same effect as non
smoker |
800 mcg |
Generally take enough from food as ra
reliable source |
Non-toxic; no side effects with 5000-10000 mcg intake |
Very high dose of folic acid can mask the symptoms of B12
deficiency and prenicious anemia |
| B12 |
Colbalamin |
|
Blood formation; brain and nervous system;
works with folic acid to keep blood homocysteine level low |
24% of people over 69 years old are
deficient; 40% of those over 80 years old are deficient due to decrease in
secretion of intrinsic factor necessary for absorption; Lack of B12 causes
pseudo senility, with Alzheimer like symptoms One can have Normal blood test
level and still lack B12 to carry out the functions |
100 -1,000 mcg |
Found in all founds of animal origin. |
Non toxic |
|
| B5 |
Pantothenic Acid |
|
Adrenal function; healthy skin, energy
production |
Used to to reduce cholesterol and
triglyceride; Work together with B1, B1, and B3 to help make ATP |
100-500 mcg |
Greater amount found in primitive diets than
in modern diet |
Non toxic; very large amounts ( several grams a day) can
cause diarrhea |
|
| Lysine |
|
|
Essential amino acid needed for growth and
tissue repair |
Dr. Linus Pauling believes that lysine helps
maintain healthy blood vessels. *A precursor of methionine and L-Carnitine
and therefore beneficial to the heart |
500-1000 mg as added protection |
Most people consume enough lysine |
Non Toxic |
Over 2000 mg to 3000 mg have been linked to increased risk of
gallstones and cholesterol |
| Choline |
Choline; also Phosphatidly choline / lecithin
(10-20% PC) |
PC smells like fish; therefore use choline
|
Transport fat through liver and blood;
component of neuro transmitter |
Used in a wide variety of neurological and
psychiatric disorders |
200-300 mcg per day |
Found in soy bean, liver, oatmeal, cabbage,
egg yolk |
Non-toxic |
Diarrhea or nausea when over several grams a day |
| Inositol |
|
|
Cell membrane structure; nervous system |
|
100-200 mg per day |
Nuts , beans, wheat, orange; in the form of
phyate |
No toxicity has been reported |
Large amount reduces the absorption of calcium, iron and
Zinc. |
| PABA |
A compound that is loosely considered to be a
member of the Vitamin B complex. |
|
Enhance the effects of hormones by delaying
their breakdown in the liver; |
helpful in promoting pregnancy and in
connective tissue disorders such as scleroderma and dermatolmyositis; skin
disease such as vitaligo and Peyronie’s Disease; |
50 mg per day for maintenance (500 mg to 12
grams for specific diseases) |
Found in grains and animal good |
8 grams a day may lower blood sugar, rash, fever, and in
rare occasion, liver damage |
|
| Bioflavonoids (water soluble plant pigments)
e.g. flavanones in citrus, isoflavones in soy, anthocyanins in wine, flavans
in apples and tea |
Citrus bioflavonoids such as isoflavones,
anthocyanins, flavons, |
|
Help protect vitamin C and improve the
absorption of Vitamin C. Also inhibit bone tumor promoters and human cancer
cells; |
People who eat high levels of bioflavonoids
have been found to have an overall lower risk of getting a wide variety of
cancer. |
100-200 mg for maintenance; 1 gm for
treatment |
In healthy diet |
No consistent toxicity other than a bioflavonoid called
cianidanol which is NOT found in supplement |
|
| Calcium |
Calcium Carbonate (40% elemental calcium) . |
Calcium citrate is better absorbed, but it
only contains 21% elemental calcium; calcium lactate 13%; calcium gluconate
9%; Don’t take calcium made of bone-meal or dolomite which contain lead |
Bone and teth formation. Muscle contraction
Reduce risk of kidney stones by reducing absorption of exalate For small
number of people who absorb too much calcium there may be an increase in
the risk of forming stones in high dosage There is no truth to the myth that
dairy source Calcium “doesn’t absorb” |
French study of 3270 women oave age 80 who
took daily 1200 mg of elemental calcium plus 800 I.U. of vitamin D3 show 43%
less fracture of the hip ( mortality rate of 20%) and 32% less fracture of
the wrist, arm, and pelvis *most Americans only get half the calcium they
need for anti-aging *less than 50% of children in U.S. get the recommended
daily allowance calcium deficiency affects both man and women need to start
at early age to maximize bone mass early on in life. *buildup happens most
during adolescence. It is critical for girls to load up before puberty (10)
and latest by age 25. getting calcium later in life can help prevent bone
loss well after menopause and into old age * University of Minnesota found
that intake of 2000 mg of calcium a day normalize cell proliferation of
colon of men and women at high risk of colon cancer |
300 mg for men; 500 mg for women; maintain
calcium to magnesium ratio of 1: 1 (For best absorption, split the dosage to
500 mg at a time ) |
A glass of skim milk contains 300 mg; a cup
of yogurt contain up to 400 mg Tofu (not soy bean drink) an vegetables often
provide enough calcium , and absorption is better than milk. |
Up to 2500 mg a day for long term cause no problem unless
one has ulcer as too high calcium unabsorbed can cause “milk alkali”
syndrome |
Do not take Tums as a form of Calcium as they neutralize the
stomach acid needed for calcium absorption; Too much calcium can cause
constipation Vitamin D is necessary for Calcium absorption. Supplement of
100-400 I.U of vitamin D a day is recommended for those on calcium
supplement |
| Iodine |
kelp |
Natural source high in iodine |
Metabolism of all cells and synthesis of
thyroid hormone |
|
150 mcg |
Iodized salt and sea vegetable supply is
generally adequate |
High dose (several milligrams per day) can
interfere with normal thyroid function and may lead to goiter in some cases |
|
| Magnesium |
Chelated |
Better absorption; Mg oxide is not absorbed
|
A strong anti-oxidant; Critical for Energy
production (ATP); heart, muscle, and nervous system function; required in
secretion and function of insulin; Natures calcium channel blocker; Keeps
bone strong by working with Calcium; |
Absorption decreases with age; Even with low
RDA (300 mg) for Magnesium, only 25% of Americans meet that standard. You
need 2000 calories a day to get enough Magnesium Protect the heart by
preventing coronary artery spasm and cardiac arthrymias; Taking 300 mg of
Mg daily decreases blood pressure by 8-10% after 9 weeks Nut (contain high Mg
level) lovers who eat nuts at least 5 times a week have half the risk of
heart attack compare to those eating less than once a week. |
500 mg-1000 mg |
Whole grain, nuts (almonds, hazelnuts,
peanuts), and seeds; The higher the fat and sugar intake, the more Mg needed |
Over 700 mg of daily elemental
Magnesium can cause diarrhea |
Don’t take Mg if you have Kidney problems or severe heart
failure |
| Zinc |
Amino acid complexes |
Better absorption |
Supports immune function; wound repair
preserve vision; antioxidant |
Duration of cold symptoms are shortened in
100 men and women taking zinc lozeners in a double blind study; Preliminary
research suggested that people with Alzheimer’s disease should avoid zinc
supplement, though this point has been controversial. More recently,
preliminary evidence in four patients actually showed improved mental
function with Zinc supplementation |
30mg |
Oysters, meat, eggs, seafood, tofu are good
sources; supplement need as insurance |
High dose ( over 300 mg per day) can impair immune function |
Zinc can inhibit copper , Iron, Calcium, and Magnesium
absorption in high doses, so it is prudent to take minerals as part of a
multi-mineral supplement. |
| Selenium |
Amino acide complexes |
Better absorption |
Activates an antioxidant enzyme called
glutathione peroxidase which may protect the body from cancer; Strong
antioxidant; curbs AIDS by encouraging the AIDS virus to make a protein to
repress its own replication; |
Selenium level dropped 7% after age 60 and
drop 24% after age 75 Double blind study of 1300 people found that those
given 200 mcg of yeast-based selenium per day for seven years had a 50% drop
in cancer death rate compare to placebo group. People with decreased levels
of selenium is associated with higher incidence of heart disease , cancer,
and arthritis University of Arizona study of 1700 elderly Americans show
that those with low level of selenium are more apt to have polyps in the GI
tract ( 33% compare to 9% in those with high level of selenium) 3000 older
person on selenium in a Dutch study show reduction of lung cancer risk by
50% A large scale Finnish study showed that those with lowest level of
selenium in their blood were 3 times more apt to die of heart disease
*subjects taking 100 mg of selenium a day are less anxious, depressed, and
tired |
200 mcg; most common multivitamin do not
contain 200 mcg of selenium. |
Brazil nut that comes in a shell contain 100
mcg ( due to the soil). Shelled brazil nut only contain 12-25 mg as it is
grown in another part of brazil; also in sunflower seeds, meat, seafood like
tuna, swordfish, garlic |
Toxic if over 2500 mcg a day; with hair loss, liver damage,
joint inflammation after 5000 mcg a day |
|
| Copper |
Amino acid complexes |
Better absorption |
it is part of the SOD antioxidant; needed to
make ATP and collagen |
|
Not needed as it is plentiful in regular diet
As insurance, up to 3 mg day is acceptable; especially in people taking
extra zinc supplement (which inhibit Cu absorption) |
Plentiful in meat, oysters, nuts, legumes,
cereals, potatoes, vegetable. |
Toxicity is unclear. Up to 3 mg a day is
considered safe |
People with Wilson’s Disease should not take Cu supplement
at all. People drinking tap water (copper pipes) do not need more Cu. Cu
improves absorption of Iron |
| Manganese |
Amino acid complexes |
Better absorption |
Needed for healthy skin, bone and cartilage
formation and well as glucose tolerance. Also helps activate SOD , an
important antioxidant enzyme |
|
20 mg take as added insurance |
Nuts , wheat germ, wheat bran, leafy green
vegetables, pineapple and seeds are good sources |
No toxicity or side effect in doses of 5-20 mg; Excessive
intake can lead to rare side effects of dementia and psychiatric symptoms
|
People with liver cirrhosis may not be able
to properly excrete manganese so these people should not take Manganese
supplement; Calcium, Iron , and possible Zinc reduces the absorption of
manganese. |
| Chromium |
Chromium piconinate (organic form)
|
Better absorption; Cheaper inorganic forms
such as chromium chloride are not as effective as it has to be converted
first to the organic form to be effective |
Help body maintain normal blood sugar level
by increasing insulin efficiency; Helps increasing HDL and lowering overall
cholesterol level; Promote rise in DHEA level |
Chromium picolinate has been shown to
increase fat loss and lean muscle tissue gain; * Israel research show those
with adult onset diabetes taking 200 mcg daily had their insulin resistance
improve by 62% in women and 50% in men |
200 mcg for anti-aging (90% of all Americans
are deficient in the minimum recommended dose of 50 mcg a day) only 24 mcg of
chromium in 1000 kcal of food |
Best source is brewer’s yeast; also in grains
and cereals when not refined.; broccoli; lobster tail , liver, and mushroom
have high levels Eating 33% of food in sugar cause 3 times more loss in
chromium compare to those taking in 10% of food in sugar |
Most researches have demonstrated no toxicity
up to 100 times the 200 mcg dosage. However, 1 isolated case of kidney
failure after 600 mcg per day for 6 weeks, and a case of anemia , liver
dysfunction appear after 1200-2400 mcg for 4 months; since only one case
each of toxicity and toxicity is not the same, it remains unclear if these
problems are caused by calcium picolinate or not |
Absorption increased by vitamin C |
| Molybdenum |
Amino acid chelated complex |
Better absorption |
Needed for proper function of certain enzyme
and metabolism of iron; |
Preliminary evidence suggest that
molybdenum, through its involvement in detoxifying suliftes, may reduce the
risk of sulfit-reactive asthma attacks |
50 mcg |
Legumes, dark green lefty vegetables, and
grains. |
Very safe up to 1500 mcg per day, but it can
interfere with Copper absorption; Excessive intake can lead to gout like
symptoms as it is needed to convert purine to uric acid |
|
| Potassium |
Chelated form |
Better absorption |
Needed to regulate water balance, blood
pressure, and neruomuscular function; beneficial in chronic fatigue syndrome |
|
99 mg more as an insurance than as
replacement |
One banada contain 500 mg Potassium is
commonly found in fruits easily |
High potassium ( 500 mg) can produce stomach irration |
|
| Boron |
Amino acid complexes |
Better absorption |
Assist calcium and bone metabolism and
prevent osteoporosis |
Research suggest that boron might be linked
with decrease calcium in urine and may thus help with osteoporosis |
2mg |
Raisins, prunes, and nuts
|
|
Supplementary levels do not lead to accumulation I the body
and thus lack of toxicity |
| Silicon |
Amino acid complexes |
Better absorption |
Plays a role in making and maintaining strong
connective tissue and used in osteoporosis |
|
2.4 mg |
Regular diet provide 5-10 mg per day |
|
High dietary intake is not associated with
any toxic effect. Inhalation of large amount of silicon ( in an industrial
setting) can cause respiratory disease called silicosis. |
| Vanadium |
Amino acid complexes |
Better absorption |
Improve glucose control in people with non
insulin dependent diabetes mellitus |
Improve glucose control in people with non
insulin dependent diabetes mellitus according to a study of 8 diabetics
supplemented with 100 mg of this mineral daily for 4 weeks. |
25 mcg |
Optimum intake dose is unknown. Estimated is
10-20 mcg a day |
|
Very limited info about toxicity. High blood levels have
been linked to manic depressive mental disorders. |
| Iron |
Not present |
Strong Oxidant |
|
Excess iron have been linked to diabetes,
cancer , increased risk of infection, lupus erythematosus, and exacerbation
of rheumatoid arthritis. Absorption increased by vitamin C and decrease by
calcium supplement, high fiber food, and caffeine |
|
|
|
|
| Superoxide Dismutase |
Liver concentrate |
Natural source |
Antioxidant enzyme and is thought to present
the first line of defense against free radical damage in red blood cell |
Usually coupled with zinc, copper or
manganese in cells to prevent oxygen free radical change |
100 mg |
|
|
|
