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VITAMINS |
ACTION |
FOOD
SOURCES |
SUPPLEMENT
DOSAGE |
NOTES |
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A
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. |
700Ù900 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. |
| C
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| BETA
CAROTENE |
Aids
in cancer prevention. |
Green
and yellow fruits/vegetables. |
5,000Ù25,000
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. |
5Ù35
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. |
200Ù600 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. |
25Ù300 mg. |
Exercise, refined food, and stress increase
need. |
| B2
(riboflavin) |
Essential to energy, immune
support. |
Cheese, eggs, fish, poultry,
spinach, yogurt. |
25Ù300 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. |
25Ù300 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. |
25Ù500 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. |
25Ù300 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. |
400Ù800 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. |
25Ù500 micrograms. |
Works synergistically with
B6 and folic acid. |
| BIOTIN |
Promotes healthy hair,
nails, and skin. |
Brewer's yeast, dairy,
fish, meat, rice bran. |
100Ù300 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. |
10Ù100 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. |
25Ù500 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. |
500Ù5,000 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. |
200Ù500 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. |
30Ù100 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. |
1,000Ù1,200 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. |
50Ù200 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. |
500Ù750 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 |
3,500Ù4,500 mg. |
Upper intake level: 18 g. |
| SELENIUM |
Anticancer antioxidant; works best
with vitamin E. |
Brazil nuts, brewer®s/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. |
2Ù20 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. |
10Ù100 micrograms. |
Not easily absorbed; athletes may require
more. |
| ZINC |
Important in immune/ reproductive health. |
Eggs, legumes, seafood, whole grains. |
8Ù11 mg. |
Upper intake level: 40 mg. |
