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VITAMINS
ACTION
FOOD SOURCES
SUPPLEMENT DOSAGE
NOTES

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Pro-vitamin A, plus carotenoids (see below)		 Antioxidant needed for eye and skin health, immunity; fights cancer Animal foods, fish liver oil, brightly colored fruits/vegetables. 700€900 IU for teens and adults; 770 IU during pregnancy 1,300 IU while breast-feeding (add carotenoids below). Unless a known deficiency exists, pregnant women and older adults may risk toxicity at higher levels.
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BETA CAROTENE Aids in cancer prevention. Green and yellow fruits/vegetables. 5,000€25,000 IU in carotenoid complex. Look for natural beta carotene in supplements.
ASTAXANTHIN Fights cancer and free radicals. Not available in significant amounts from the diet. 1 mg twice daily with food containing some oil. May prevent aging of the arteries, brain, and eyes.
LUTEIN Protects against eye disorders, particularly macular degeneration. Green fruits/vegetables, especially leafy greens. Available in 6 mg and 20 mg capsules. Use with zeaxanthin.
LYCOPENE Reduces risk of cancer heart disease, and more Tomatoes cooked in oil, watermelon. 5€35 mg daily Higher doses may prevent male infertility
ZEAXANTHIN Antioxidant needed for eye health. Yellow corn, mango, oranges, egg yolks. 90 micrograms. Use with lutein.
D Critical for bone and tooth health; helps prevent cancer and autoimmune diseases. Cod liver oil, fatty fish, egg yolks, fortified dairy. 200€600 IU for adults. Take with calcium; avoid doses above 1,000 IU.
E (d-alpha tocopherol and vitamin E succinate) Antioxidant that protects against Alzheimer's, cancer, and heart disease. Wheat germ, almonds and other nuts, cold-pressed vegetable oils. Start with 100 IU daily; increase to 400 IU for prevention. Avoid synthetic E (dl-alpha tocopherol).
K Helps with blood clotting, bone formation and repair. Leafy green vegetables, green tea, alfalfa. 80 micrograms; 90 micrograms for women 19 and older. Discuss with your physician if taking anticoagulant drugs.

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B1 (thiamine) Enhances brain function and energy Brown rice, dairy egg yolks, legumes, soy. 25€300 mg. Exercise, refined food, and stress increase need.
B2 (riboflavin) Essential to energy, immune support. Cheese, eggs, fish, poultry, spinach, yogurt. 25€300 mg. Elderly need more of this vitamin.
B3 (niacin) Aids healthy circulation and nerves; lowers cholesterol. Brewer's yeast, broccoli, carrots, eggs, fish, nuts, wheat germ. 25€300 mg; best taken in frequent, small doses. Flushing occurs with high doses; avoid time-release niacin.
B5 (pantothenic acid) Fights stress; enhances stamina. Whole wheat, eggs, legumes, peas. 25€500 mg. Lowers blood lipids; useful in lupus.
B6 Needed for growth and maintenance; reduces high levels of homocysteine. Bananas, brewer's yeast, brown rice, carrots, chicken, eggs, fish, oatmeal, whole-grain cereals. 25€300 mg; avoid higher doses. Useful for carpal tunnel, PMS, and during pregnancy and lactation.
FOLIC ACID (B9) Important in genetic, metabolic, and nervous system health. Leafy greens, liver; also asparagus, brewer's yeast. 400€800 micrograms. May lower coronary risk; deficiency linked to dysplasia.
B12 Needed for blood formation, nervous system health. Kidneys and liver; also clams, crab, fish, eggs, dairy. 25€500 micrograms. Works synergistically with B6 and folic acid.
BIOTIN Promotes healthy hair, nails, and skin. Brewer's yeast, dairy, fish, meat, rice bran. 100€300 micrograms. Deficiency elevates blood sugar levels.
CHOLINE (not strictly water soluble) Helps transmission of nerve impulses; supports brain function and fat metabolism. Lecithin (13% choline), egg yolks, legumes, meat, whole grains. 10€100 mg of phosphatidyl-choline. Beneficial for arteriosclerosis and Parkinson's disease.
INOSITOL Protects against hardening of the arteries. Brewer's yeast, fruits/veggies, legumes, meat. 25€500 mg. Useful for depression and panic disorder; caffeine may deplete levels.
C (ascorbic acid) Antioxidant for immune and eye health. Berries, citrus fruits, leafy greens. 500€5,000 mg. Protects against cancer and heart disease.

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 BIOFLAVONOIDS (vitamin P) Help absorption of C; protect capillaries and circulation. Black currants, cranberries, buckwheat, peppers. 200€500 mg. Use therapeutically for sports injuries.
L-CARNITINE Supports energy production. Meat and other animal foods. 500 mg; more for therapeutic use. Consider for fibromyalgia and fatigue.
COENZYME Q10 Antioxidant essential for energy. Beef, peanuts, sardines, spinach. 30€100 mg with E. Protects against cancer, heart and gum disease.
ENZYMES Catalysts for chemical reactions in the body. Raw foods. Take as directed; found in some multiples Promote nutrient absorption and storage.

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 CALCIUM Essential for strong bones and teeth, healthy gums. Dairy foods (and fortified substitutes), leafy greens, sardines. 1,000€1,200 mg in 500 mg doses; take with magnesium and vitamin D. May also help prevent colon cancer and hypertension.
CHROMIUM Helps glucose metabolism; enhances energy Beer, brewer's yeast, brown rice, meat, whole grains. 50€200 micrograms. Anyone with diabetes should take under professional supervision.
COPPER Helps build blood cells, bone, and collagen. Meats, nuts, seafood, soybeans, whole grains. 900 micrograms; 1:10 copper-to-zinc ratio. Hidden sources include copper pans and plumbing.
IRON Essential to blood cell production, growth, immune health, and energy. Eggs, fish, liver, meat, leafy vegetables, whole grains. 18 mg for women of childbearing age. 8 mg for men and postmenopausal women, unless tests indicate iron (not B12) deficiency
MAGNESIUM Vital for enzyme activity and energy; helps prevent birth defects. Dairy, fish, leafy greens, meat, molasses, seafood, seeds, soybeans. 500€750 mg (higher for heart patients). Deficiencies linked to chronic fatigue, depression, insomnia, PMS.
MANGANESE Needed for fat and protein metabolism, energy production. Avocados, nuts, seeds, sea vegetables, whole grains. 1.8 mg for women; 2.3 mg for men. Upper intake level: 11 mg.
MOLYBDENUM Activates enzymes; promotes cell function. Legumes, beef liver, cereal grains, dark leafy greens, peas. 45 micrograms. Upper intake level: 3,000 mg.
POTASSIUM Protects against high blood pressure. Fruits, dairy, fish, whole grains 3,500€4,500 mg. Upper intake level: 18 g.
SELENIUM Anticancer antioxidant; works best with vitamin E. Brazil nuts, brewerηs/torula yeast, brown rice, meat, seafood, whole grains. Up to 200 micrograms. Most U.S. soils are deficient in this mineral, so supplementation is useful.
SILICON Needed for formation of collagen for bones and connective tissue. Alfalfa, bell peppers, brown rice, root vegetables, soy horsetail. 2€20 mg. Elderly may need more; works synergistically with other minerals.
VANADIUM Necessary for healthy bones and teeth; improves insulin use. Dill, fish, meat, olives, some vegetable oils, whole grains. 10€100 micrograms. Not easily absorbed; athletes may require more.
ZINC Important in immune/ reproductive health. Eggs, legumes, seafood, whole grains. 8€11 mg. Upper intake level: 40 mg.
           
           
           

 
 
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