Vitamin Information Center

Hippocrates wisely stated back in 400 BC, “Let food be your medicine and medicine
be your food.” Modern research has validated this doctrine. Today we know that what
we eat is a major determinant of health, and that food provides both nutritive and
healing properties.
Functional foods, as defi ned by the International Food Information Council, are
“foods or dietary components that may provide a health benefi t beyond basic nutrition.”
In other words, these foods provide more than just vitamins and minerals; they
contain compounds that have benefi cial actions in the body and can reduce the risk of
chronic disease. These are foods that you want to include more of in your daily diet.
Below are some examples of functional foods and their associated health benefi ts.
• Apples provide both soluble and insoluble fi bre (one medium apple with skin provides
about 3 g of fi bre). Apple skins are a major food source of a type of fl avonoid
called quercetin, which is a potent antioxidant that helps protect against heart disease
and cancer. These fl avonoids, along with vitamin C, give apples immune- bolstering
properties. Phenolic compounds found in apple skins provide protection against
many chronic diseases and have recently been found to provide UVB sun protection.
So there is a lot of truth to the saying, “An apple a day keeps the doctor away.” Fuji
apples have the highest concentration of phenolic and fl avonoid compounds, but Red
Delicious apples are also quite high.
• Berries, cherries, and red grapes contain plant pigments called anthocyanidins, which
give these fruits their radiant red and purple colour. Anthocyanidins have antioxidant
properties, preventing free radical damage and reducing the risk of chronic disease.
These compounds are also important for proper brain and blood vessel function.
• Broccoli contains sulphoraphane and indole-3 carbinol, antioxidants that neutralize
free radicals, enhance detoxifi cation, and may reduce the risk of cancer. These
compounds are found in other cruciferous vegetables, such as kale, caulifl ower, and
cabbage. Try to have a serving of these foods every day.

• Carrots are an excellent source of many antioxidant compounds, particularly
beta-carotene, which is part of the carotenoids. Carotenoids help protect against
cardiovascular disease, cancer, macular degeneration, and cataracts, and they
also promote good night vision. New research is looking at the effects of another
phytonutrient in carrots, called falcarinol, and its ability to reduce the risk of colon
cancer. To get the maximum amount of nutrients from carrots, eat them raw or
lightly steamed.
• Chocolate and cocoa provide various fl avonoids that provide antioxidant benefi ts
for the heart and other organs. Dark chocolate contains more antioxidants and
less fat than milk chocolate. Look for products that contain 70 percent or more
cocoa.
• Citrus fruits contain fl avanones (a type of fl avonoid), antioxidants that reduce
free radicals, prevent cellular damage, and boost defences against viral infections.
Oranges, grapefruit, lemons, and limes offer a wide range of nutrients (vitamin C,
folate, and fi bre).
• Collard greens and kale contain plant pigments called lutein and zeaxanthin, which
are important for eye health and can reduce the risk of macular degeneration (agerelated
blindness). Supplements of lutein have been shown to improve vision in
those with macular degeneration and prevent disease progression. One to two servings
of kale or collard greens per week provide the recommended amount of lutein
and zeaxanthin. Other food sources include spinach, broccoli, and leeks, but they
contain a lesser amount.
• Cranberries contain proanthocyanidins, which have been shown to reduce the risk
of urinary tract infections. Preliminary research also shows that these compounds
may help lower cholesterol, improve gum health, prevent ulcers, and prevent brain
damage after a stroke. The bladder benefi ts are seen with one to two glasses of juice
daily. Look for pure cranberry juice or low-sugar juice cocktail.
• Fish and fi sh oils contain omega-3 fatty acids (EPA and DHA), which have been
found to reduce risk of coronary heart disease. Specifi cally, they reduce triglycerides,
increase HDL (good cholesterol), reduce infl ammation, prevent clotting, and
reduce blood pressure. They are also known to be benefi cial for vision and brain
health. Choose wild (not farmed) fi sh.
GET YOUR OMEGA-3S
The recommended intake of fi sh oils for heart health is 1–3 g daily from supplements or
one to two servings of fi sh per week. Sadly, our fi sh supply is contaminated with PCBs,
dioxins, and pesticides, which increase the risk of cancer. Farmed fi sh, especially salmon,
contains the highest amount of toxins. Health authorities recommend consuming

no more than six meals per year of farmed salmon. Wild Pacifi c salmon has fewer toxins
and can be eaten once or twice a month. You can also get your omega-3s through a
fi sh oil supplement. Look for a quality product that is tested for purity and provides at
least DHA and EPA.
• Flaxseed provides lignans, plant compounds with antioxidant activity that may
protect against heart disease and some cancers. (It lowers LDL cholesterol, total
cholesterol, and triglycerides.) Flaxseed is a good source of dietary fi bre (14 g of
fi bre per 50 g serving) and is thus used to relieve constipation and to treat ulcerative
colitis and irritable bowel syndrome. Flaxseed also contains benefi cial omega-3
fatty acids. To obtain all the benefi ts, eat the milled fl axseed or get whole seeds
and crush them in a food processor or coffee grinder. Take 15 mL (1 tbsp) once or
twice daily. Store milled seeds in the refrigerator or freezer in an opaque, airtight
container; they will be stable for 90 days.
• Garlic contains sulphur compounds, which offer a number of health benefi ts. Studies
have shown that garlic mildly reduces cholesterol, reduces LDL oxidation (atherosclerosis),
prevents blood clotting, and fi ghts cancer. It also possesses anti-infl ammatory,
antibacterial, and antiviral effects. Studies have found benefi ts with as little as 900
mg of garlic per day, which is approximately equivalent to one clove.
• Ginger has a long history of use for relieving stomach problems. Clinical studies have
validated its benefi ts for preventing the symptoms of motion sickness (especially
seasickness) and in the treatment of nausea and vomiting associated with pregnancy.
The active compounds in ginger, called gingerols, have potent anti-infl ammatory
effects, making it helpful in the treatment of arthritis and other infl ammatory conditions.
New research suggests that ginger may also help fi ght cancer. Choose fresh
ginger over the dry (powder) form to maximize intake of the active compounds.
• Green tea is rich in catechins (a type of fl avonoid) called epigallocatechin gallate
(EGCG). This compound has been found to reduce the risk of certain cancers,
reduce the size of existing tumours, and inhibit tumour growth. It also supports
heart function by lowering blood pressure and reducing the risk of fatal
heart attacks. EGCG also supports nerve function and may benefi t Parkinson’s
and Alzheimer’s disease. Recently EGCG has been found to reduce body fat and
improve metabolism. Most studies evaluating the health benefi ts of green tea involved
drinking 750–2,500 mL daily. Black tea, white tea, Oolong tea, and other
teas derived from the plant Camellia sinesis may offer similar health benefi ts but
are not as widely researched.
• Oat bran contains a soluble fi bre called beta-glucan, which has been shown to
lower cholesterol and reduce the risk of heart disease. Studies have found that 3 g
of beta-glucan daily can reduce total cholesterol by an average of 5 percent. This

amount can be found in approximately 60 g of oatmeal or 40 g of oat bran. Other
good forms of soluble fi bre are psyllium, apples, and beans.
• Onions contain a variety of nutrients, such as vitamin C and chromium. Powerful
sulphur compounds in onions are responsible for their pungent odour and for many
of their health benefi ts. They can help reduce blood sugar, cholesterol, and blood
pressure. Onions provide a concentrated source of the fl avonoid quercitin, which
helps reduce infl ammation and may halt the growth of cancer. Cooking meats with
onions may help reduce the amount of carcinogens produced when meat is cooked
at high heat. There are many varieties of onions. In general, the more pungent an
onion, the more active compounds and health benefi ts it has.
• Soybeans contain isofl avones (daidzein and genistein), which help reduce cholesterol
levels, fi ght cancer, increase bone density, and reduce menopausal symptoms.
Research suggests that consuming 25 g of soy protein daily can provide a signifi cant
cholesterol-lowering effect. Aside from soybeans and tofu, you can get the benefi ts
of soy protein by eating soy nuts, soy milk, soy yogurt, and bars and shakes containing
soy protein.
• Tomatoes contain an antioxidant called lycopene, which has been found to reduce
the risk of prostate and colon cancer, support prostate health, reduce blood clotting
and infl ammation, and reduce heart attack risk. Most studies found health benefi ts
with an intake of 8–10 mg daily. Lycopene is also present in tomato sauce, tomato
paste, and ketchup, which contain a higher amount of lycopene than fresh tomatoes.
To obtain 10 mg of lycopene, you would have to eat about 10–15 raw tomatoes,
60 mL (2 oz.) of ketchup, or 20 mL (4 tsp) of tomato paste. Lycopene is also found
in papaya, strawberries, watermelon, guava, and pink grapefruit.
• Yogurt contains active bacteria cultures known as probiotics or friendly bacteria,
which improve gastrointestinal health (digestion and elimination) and immune
function. These active cultures also help digest the naturally occurring sugar (lactose)
in dairy products that causes bloating and diarrhea in some people. Avoid
the “diet” or “light” yogurts, since they are sweetened with aspartame, a chemical
whose safety in food is questionable. The amount of probiotics in yogurt varies
with brand and storage. For this reason those looking for the consistent benefi ts of
probiotics often opt for supplements.
Many compounds found in functional foods are available in supplement form.
Supplements often provide a standardized amount of the active compounds, they are
easy to take, and are a great way to complement the diet.
The health benefi ts make functional foods worthy of inclusion in your daily diet.
Try to have a few each day. Look for organic products to reduce your exposure to
harmful pesticides.

Micronutrients are vitamins and minerals—nutrients required by the body in small
amounts—yet have powerful effects. They assist in energy-producing reactions,
growth and development, protect against free radical damage, and perform many
vital functions. Micronutrients are essential for health, and a defi ciency can lead to
health problems and disease.
In 2002 the US Food and Nutrition Board, the Institute of Medicine, and Health
Canada released a report providing reference values for nutrient intakes for healthy
North Americans, including:
• Recommended Dietary Allowance (RDA): The average daily dietary nutrient intake
level suffi cient to meet the nutrient requirement of nearly all (97–98 percent)
healthy individuals in a particular life stage and gender group.
• Adequate Intake (AI): The recommended average daily intake level based on observed
or experimentally determined estimates of nutrient intake of apparently
healthy people that are assumed to be adequate. The AI is given when an RDA
cannot be determined.
• Tolerable Upper Intake Level (UL): The highest average daily nutrient intake level
that is likely to pose no risk of adverse health effects for almost all individuals in the
general population. As intake increases above the UL, the potential risk of adverse
effects may increase.
In this chapter I have outlined the essential vitamins, minerals, and trace elements;
their functions in the body; their role in disease prevention and treatment; defi ciency
symptoms; drugs that deplete; and supplement guidelines.
The table at the end of this chapter summarizes food sources, recommended intake
levels, and possible side effects and toxicity for the various nutrients. For some
nutrients an RDA has not been established; however, an AI is provided. It is important
to note that the RDA is mainly based on information on short-term effects. The optimum
nutrient intake for health and disease prevention may be higher than the RDA,
and varies with age, state of health, diet, and other factors.WHO NEEDS SUPPLEMENTS?
There are many factors that cause nutrient depletion, such as poor diet, stress, exercise,
use of prescription drugs, environmental toxicity, and excessive alcohol intake. For
many micronutrients, defi ciency, inadequate intake or nutrient depletion is common
relative to the RDA. This is why supplements are so important in making up for shortcomings
in the diet and preventing defi ciencies.
VITAMINS
There are 13 essential vitamins that our bodies need for proper growth, function, and
maintenance of healthy tissues. The vitamins are either water-soluble or fat-soluble.
The B-vitamins and vitamin C dissolve in water and are easily eliminated from the
body. Adverse reactions, even with high-dose supplements, are rare with these vitamins.
Fat-soluble vitamins (A, D, and E) are not readily excreted from the body
and have the potential to accumulate in the tissues and cause adverse effects at high
doses.
Vitamin A
• Found in animal foods and converted from beta-carotene in plant foods.
• Required for vision, gene expression, reproduction, embryonic development, red
blood cell production, and immune function.
• Prescription vitamin A derivatives are used to treat skin conditions (acne) and retinitis
pigmentosa (genetic eye disease).
• Defi ciency is rare in Canada, but common in developing countries due to malnutrition.
It causes night blindness, dry eyes and skin, and impaired growth.
• Drugs that deplete vitamin A: cholestyramine, colestipol, mineral oil, and neomycin.
• Supplements should be avoided by those at risk of lung cancer (smokers) or liver
toxicity (alcoholics, liver disease).
• Doses greater than 10,000 IU daily should be avoided by pregnant women due to the
risk of birth defects. Most prenatal vitamins provide 5,000 IU.
• Doses greater than 5,000 IU may increase risk of osteoporosis.
• Supplements of vitamin A beyond what is provided in a multivitamin are not recommended
due to risk of toxicity. To avoid this risk, choose a multivitamin that
contains beta-carotene, which is converted to vitamin A in the liver, but is not associated
with health risks.
Vitamin B1 (Thiamine)
• Required for energy production, nerve and muscle function, enzyme reactions, and
fatty acid production.
• Defi ciency causes beriberi, a disease that affects cardiovascular, nervous, muscular,
and gastrointestinal systems.
• Defi ciency is common in developing countries; in North America it occurs in alcoholics,
those with kidney disease, malabsorption syndromes (celiac disease), and
in those with poor diets.

• Drugs that deplete vitamin B1: furosemide, antibiotics, oral contraceptives, and
phenytoin.
• Most people get adequate thiamine from diet and/or a multivitamin.
Vitamin B2 (Ribofl avin)
• Required for energy metabolism, enzyme reactions, vision, and skin/hair/nail
health; functions as an antioxidant; activates vitamin B6, niacin, and folate.
• May play a role in preventing migraine headaches and cataracts.
• Defi ciency occurs in alcoholics, the elderly, and those with poor diets.
• Symptoms of defi ciency include sore throat; redness/swelling of the mouth, throat,
tongue, lips, and skin; decreased red blood cell count; and blood vessel growth over
the eyes. Defi ciency may impair iron absorption and increase risk of pre-eclampsia
in pregnant women.
• Drugs that deplete vitamin B2: antibiotics, chlorpromazine, amitriptyline, adriamycin,
and phenobarbitol.
• Most people get adequate ribofl avin from diet and/or a multivitamin.
Vitamin B3 (Niacin)
• Required for energy metabolism, enzyme reactions, skin and nerve health, and
digestion.
• High doses of nicotinic acid (3 g daily) can lower cholesterol (reduce LDL and triglycerides
and increase HDL) and reduce the risk of heart attack and stroke; high
dosages should be supervised by a physician.
• Defi ciency causes pellagra, the symptoms of which are skin rash, diarrhea, dementia,
and death.
• Defi ciency may be caused by poor diet, malabsorption diseases, dialysis, and HIV.
• Drugs that deplete vitamin B3: antibiotics, isoniazid, and 5-Fluorouracil (chemotherapy).
• High-dose niacin, taken along with statin drugs (i.e., lovastatin), may increase the
risk of rhabdomyolysis (muscle degeneration and kidney disease).
• Most people get adequate niacin from diet and/or a multivitamin; supplements may
be recommended for those with high cholesterol.
Vitamin B5 (Pantothenic Acid)
• Required for carbohydrate metabolism, adrenal function, enzyme reactions, and
production of fats, cholesterol, bile acids, hormones, neurotransmitters, and red
blood cells.
• Defi ciency is rare, except in malnutrition, and causes burning/tingling in hands and
feet, fatigue, and headache.
• Drugs that deplete vitamin B5: oral contraceptives, amitriptyline, imipramine, and
desipramine.
• Most people get adequate niacin from diet and/or a multivitamin.

Vitamin B6 (Pyridoxine)
• Necessary for protein and fat metabolism, hormone function (estrogen and testosterone),
and the production of red blood cells, niacin, and neurotransmitters
(serotonin, dopamine, and norepinephrine).
• Used therapeutically for PMS, depression, morning sickness, carpal tunnel syndrome,
and heart health (lowers homocysteine, an amino acid that, at high levels,
can cause arteriosclerosis and build up arterial plaque).
• Defi ciency is uncommon, except in alcoholics and the elderly, and causes seizures,
irritability, depression, confusion, mouth sores, and impaired immune function.
• Drugs that deplete vitamin B6: antibiotics, oral contraceptives, isoniazid, penicillamine,
and Parkinson’s drugs.
• Supplements are recommended for the elderly, alcoholics, and those with poor diets.
Vitamin B12 (Cobalamin)
• Required for nerve function, synthesis of DNA and RNA, metabolism of energy,
enzyme reactions, and production of red blood cells.
• Used therapeutically for heart health (lowers homocysteine), male infertility, prevention
of neural tube defects, asthma, and cancer prevention.
• Defi ciency is common among the elderly and those with poor diets, pernicious anemia,
depression, Alzheimer’s, or malabsorption conditions (celiac disease).
• Defi ciency symptoms: anemia, appetite loss, constipation, numbness and tingling
in the extremities, and confusion. Pregnant women with defi ciency have increased
risk of giving birth to a child with neural tube defects.
• Drugs that deplete B12: acid-lowering drugs (omeprazole, lansoprazole, ranitidine),
oral contraceptives, antibiotics, cholestyramine, and metformin.
• Supplements are recommended for those over age 50, vegetarians, women planning
to become pregnant, those with poor diets, and those at risk of heart disease.
Biotin
• Part of the B-vitamin family; involved in the synthesis of fat, glycogen, and amino
acids and enzyme reactions; required for DNA replication; important for healthy
hair and nails.
• Used therapeutically to strengthen fi ngernails.
• Defi ciency is rare except in those with hereditary disorders of biotin metabolism,
liver disease, and during pregnancy (due to increased needs). It can also occur in
those who consume raw egg white for prolonged periods (weeks to years) because
a protein found in egg white (avidin) binds biotin and prevents its absorption or in
those given intravenous feeding without biotin supplementation.
• Defi ciency symptoms include hair loss; scaly red rash around the eyes, nose, mouth,
and genital area; depression; lethargy; hallucination; numbness and tingling of the
extremities; and impaired glucose utilization and immune system function.
• Drugs that deplete biotin: primidone, carbamazepine, phenobarbital, phentyoin,
valproic acid, and antibiotics.
• Most people get adequate biotin from diet and/or supplements.

Folate (Folic Acid)
• Part of the B-vitamin family; known as folate when it occurs in foods, or as folic
acid when present in supplements or added to foods.
• Required for cell division, growth, amino acid metabolism, enzyme reactions, and
production of RNA, DNA, and red blood cells.
• Used for heart health (lowers homocysteine) and prevention of cancer (colon and
cervical) and birth defects (neural tube).
• Defi ciency occurs in alcoholics and those with poor diets, and causes anemia,
fatigue, weakness, headache, hair loss, diarrhea, and poor immune function.
Pregnancy or cancer results in increased rates of cell division and metabolism, increasing
the need for folate.
• Drugs that deplete folate: non-steroidal anti-infl ammatory drugs (NSAIDs) such
as ibuprofen and aspirin, phenytoin, methotrexate phenobarbital, cholestyramine,
colestipol, trimethoprim, and sulfasalazine.
• Supplements are recommended for most adults for heart and cancer protection, and
especially for pregnant women; multivitamins typically provide the recommended
amount of 400 mcg per day.
Vitamin C (Ascorbic Acid)
• Required for synthesis of collagen (structural component of blood vessels, tendons,
and bone), norepinephrine (neurotransmitter), and carnitine (amino acid involved
in energy production); promotes wound healing; supports immune function and
gum health; and has antioxidant properties.
• Used to prevent cataracts, macular degeneration, heart disease, stroke, cancer, and
colds; improve wound healing and response to stress; reduce bronchial spasms in
asthmatics; and prevent lead toxicity.
• Severe defi ciency causes scurvy (bleeding, bruising, hair and tooth loss, joint pain,
and swelling), which is rare today.
• Marginal defi ciencies are common among the elderly, alcoholics, and those with
cancer, chronic illness, or stress. Symptoms include fatigue, easy bruising, poor
wound healing and appetite, anemia, and sore joints.
• Drugs that deplete vitamin C: oral contraceptives, aspirin, corticosteroids, and
furosemide.
• Large doses of vitamin C (greater than 1,000 mg/day) may reduce the effect of warfarin
(blood-thinning drug).
• The Linus Pauling Institute recommends 400 mg of vitamin C daily, which is higher
than the RDA, yet much lower than the UL. Most multivitamin supplements provide
60 mg of vitamin C.
• Natural and synthetic forms are chemically identical and have the same effects on
the body.
• Mineral salts of ascorbic acid (i.e., calcium ascorbate) are buffered and therefore
less acidic and less likely to cause upset stomach.

Vitamin D
• Regulates calcium and phosphorus levels and promotes absorption of these minerals
for growth of bones and teeth; involved in insulin secretion; supports immune
function; regulates blood pressure.
• Vitamin D can be produced in the skin upon exposure to sunlight or must be obtained
from the diet.
• Used to prevent and treat osteoporosis, psoriasis, autoimmune disease, and to reduce
the risk of cancer.
• Defi ciency occurs with inadequate dietary intake, limited sun exposure, kidney or
liver disease, and alcoholism. Elderly, dark-skinned, obese people, or those with
infl ammatory bowel disease and fat-malabsorption syndromes (celiac disease and
cystic fi brosis) are also at greater risk.
• Defi ciency causes rickets (weak, deformed bones) in children, osteomalacia (soft
bones) and osteoporosis in adults, dental problems, muscle weakness, and tooth
decay.
• Drugs that deplete vitamin D: carbamazepine, phenytoin, phenobarbital, cimetidine,
ranitidine, cholestyramine, colestipol, orlistat, and mineral oil.
• Since vitamin D is found in few foods and at low amounts, a supplement is recommended
for most people. Most multivitamins provide 400 IU (10 mcg). Those with
limited sun exposure, osteoporosis, multiple sclerosis, psoriasis, and those over age
65 should consider additional vitamin D.
Vitamin E
• Is an antioxidant (protects cell membranes against oxidative damage; prevents LDL
oxidation) that supports immune function, prevents blood clotting, and dilates
blood vessels.
• Used to prevent and treat heart disease, cancer, macular degeneration, and cataracts,
enhance immune response, reduce oxidative stress, and improve cognitive
function.
• Defi ciency is rare, except in those who are malnourished or who have fat-malabsorption
conditions (celiac disease, cystic fi brosis); however, suboptimal intake is
common and associated with increased risk of heart disease.
• Symptoms of defi ciency include impaired balance and coordination, damage to sensory
nerves (peripheral neuropathy), muscle weakness (myopathy), and damage to
the retina of the eye (pigmented retinopathy).
• Drugs that deplete vitamin E: cholestyramine, colestipol, isoniazid, mineral oil,
orlistat, sucralfate, phenobarbitol, phenytoin, and carbamazepine.
• Vitamin E may enhance the blood-thinning effects of warfarin.
• It is diffi cult to achieve the RDA from diet alone; supplements are particularly necessary
to achieve amounts needed for disease prevention.
• Look for natural vitamin E (alpha-tocopherol); the synthetic form (dl-alphatocopherol)
is less bioavailable (i.e., less absorbable) and only half as potent.

Vitamin D
• Regulates calcium and phosphorus levels and promotes absorption of these minerals
for growth of bones and teeth; involved in insulin secretion; supports immune
function; regulates blood pressure.
• Vitamin D can be produced in the skin upon exposure to sunlight or must be obtained
from the diet.
• Used to prevent and treat osteoporosis, psoriasis, autoimmune disease, and to reduce
the risk of cancer.
• Defi ciency occurs with inadequate dietary intake, limited sun exposure, kidney or
liver disease, and alcoholism. Elderly, dark-skinned, obese people, or those with
infl ammatory bowel disease and fat-malabsorption syndromes (celiac disease and
cystic fi brosis) are also at greater risk.
• Defi ciency causes rickets (weak, deformed bones) in children, osteomalacia (soft
bones) and osteoporosis in adults, dental problems, muscle weakness, and tooth
decay.
• Drugs that deplete vitamin D: carbamazepine, phenytoin, phenobarbital, cimetidine,
ranitidine, cholestyramine, colestipol, orlistat, and mineral oil.
• Since vitamin D is found in few foods and at low amounts, a supplement is recommended
for most people. Most multivitamins provide 400 IU (10 mcg). Those with
limited sun exposure, osteoporosis, multiple sclerosis, psoriasis, and those over age
65 should consider additional vitamin D.
Vitamin E
• Is an antioxidant (protects cell membranes against oxidative damage; prevents LDL
oxidation) that supports immune function, prevents blood clotting, and dilates
blood vessels.
• Used to prevent and treat heart disease, cancer, macular degeneration, and cataracts,
enhance immune response, reduce oxidative stress, and improve cognitive
function.
• Defi ciency is rare, except in those who are malnourished or who have fat-malabsorption
conditions (celiac disease, cystic fi brosis); however, suboptimal intake is
common and associated with increased risk of heart disease.
• Symptoms of defi ciency include impaired balance and coordination, damage to sensory
nerves (peripheral neuropathy), muscle weakness (myopathy), and damage to
the retina of the eye (pigmented retinopathy).
• Drugs that deplete vitamin E: cholestyramine, colestipol, isoniazid, mineral oil,
orlistat, sucralfate, phenobarbitol, phenytoin, and carbamazepine.
• Vitamin E may enhance the blood-thinning effects of warfarin.
• It is diffi cult to achieve the RDA from diet alone; supplements are particularly necessary
to achieve amounts needed for disease prevention.
• Look for natural vitamin E (alpha-tocopherol); the synthetic form (dl-alphatocopherol)
is less bioavailable (i.e., less absorbable) and only half as potent.

• A high intake of sodium (salt), protein, phosphorus (soft drinks and food additives),
or caffeine (more than 2 cups of coffee or 300 mg caffeine per day) can
promote calcium losses.
• Calcium supplements may reduce the effi cacy of calcium channel blockers (drugs
used to lower blood pressure); use with thiazide diuretics increases the risk of
hypercalcemia (high blood calcium levels); calcium supplements may reduce absorption
of antibiotics (tetracycline, quinolones), bisphosphonates (osteoprosis
drugs), and levothyroxine (thyroid hormone).
• It is diffi cult to meet the RDA through diet alone unless dairy intake is high. Most
multivitamin/mineral supplements provide a small amount of calcium because it is
quite bulky. Therefore, a separate calcium supplement may be necessary, especially
for those at risk of osteoporosis and those with high blood pressure.
• There are several forms of calcium: Carbonate provides the highest amount of calcium
(40 percent) and is inexpensive; citrate provides 21 percent calcium, but may
be better absorbed in the elderly and those taking acid-lowering drugs.
• To maximize absorption, take no more than 500 mg of elemental calcium at one
time, take with meals, and ensure adequate vitamin D intake (as this is required for
calcium absorption).
• Separate calcium-rich foods and supplements by two hours from iron supplements
(calcium reduces iron absorption); avoid drinking tea with meals, as the tannins in
tea reduce calcium absorption.
• Some vegetables contain chemicals that inhibit the absorption of calcium, such as
oxalic acid, which is found in raw spinach, rhubarb, sweet potato, and dried beans.
Cooking these foods releases calcium that is bound to oxalic acid, thus improving
the amount you can absorb. Phytic acid, which is found in wheat bran or dried
beans, also reduces calcium absorption.
Magnesium
• Required for nerve and muscle function, formation of bones and teeth, synthesis
of the antioxidant glutathione, cell membranes, and body temperature regulation;
involved in energy production, numerous enzyme reactions, and synthesis of DNA
and RNA.
• Used to prevent heart disease and in the treatment of high blood pressure, pre-eclampsia,
heart disease, diabetes, osteoporosis, migraine headaches, and asthma.
• Defi ciency is uncommon, but may occur in those with poor diets, malabsorption
syndromes (celiac disease), Crohn’s disease, intestinal surgery or infl ammation,
kidney disease, diabetes, alcoholism, and in the elderly due to reduced absorption.
• Marginal defi ciency (consuming less than the RDA) is common and is estimated to
affect 75 percent of people.
• Symptoms of defi ciency: muscle cramps and spasms, weakness, insomnia, poor
appetite, kidney stones, osteoporosis, nervousness, irritability, anxiety, depression,
and high blood pressure.
• Drugs that deplete magnesium: furosemide, hydrochlorothiazine, cholestyramine,
and oral contraceptives.

• Other interactions: Magnesium reduces absorption of digoxin, nitrofurantoin, antimalarial
drugs, quinolone antibiotics, tetracycline, chlorpromazine, alendronate,
and etidronate, so separate intake of magnesium from these foods by two hours.
• High doses of zinc (greater than140 mg/day) reduce magnesium absorption.
• It is diffi cult to meet the RDA through diet alone; therefore, a multivitamin/mineral
supplement is recommended. Certain individuals may require an additional magnesium
supplement.
Phosphorus
• Required for structure of bones, teeth, soft tissue, and cell membranes (phospholipids);
energy production and storage; enzyme reactions; hormones; formation of
DNA and RNA; and maintaining acid-base balance.
• Defi ciency is rare except among alcoholics and those with kidney disease, malabsorption
syndromes (celiac or Crohn’s disease), or poor diets.
• Symptoms of defi ciency: poor appetite, anemia, muscle weakness, bone pain, rickets
in children, osteomalacia in adults, increased risk of infection, and numbness
and tingling of extremities.
• Drugs that deplete phosphorus: aluminum and magnesium (antacids and supplements),
cholestyramine, and digoxin.
• Most people get adequate phosphorus through diet; supplements are rarely
necessary.
TRACE MINERALS
Chromium
• Involved in glucose metabolism (enhances effect of insulin) and enzyme reactions.
• Used for diabetes and for those with impaired glucose tolerance and to lower cholesterol
and triglycerides.
• Severe defi ciency is rare, but marginal defi ciency is common; it is estimated that 90
percent of adults consume less than the RDA.
• The main cause of defi ciency is poor dietary intake (high-sugar diets increase urinary
excretion of chromium).
• Defi ciency results in impaired glucose utilization and may be a contributing factor
to the development of type 2 diabetes; symptoms include elevated blood sugar,
numbness, and tingling in the extremities and nerve problems.
• Drugs that deplete chromium: corticosteroids (prednisone).
• Other interactions: Chromium may enhance the blood sugar-lowering effects of insulin
and oral drugs (glyburide and metformin), thus requiring a dosage adjustment.
• Since marginal defi ciencies are common, a multivitamin/mineral complex containing
chromium is recommended. Chromium is available in several forms. Most
studies involving chromium were done with the picolinate form, which is readily
absorbed and utilized by the body. Certain individuals (diabetics and those at risk
for diabetes) may require an additional supplement.

Copper
• A component of enzymes, which are required for energy production, connective
tissue formation, iron metabolism, brain and nervous system, synthesis of neurotransmitters,
melanin, myelin, hemoglobin, and the antioxidant superoxide
dismutase; involved in regulating gene expression.
• Severe defi ciency is rare, but marginal defi ciencies are common. The typical diet
provides about 50 percent of the RDA. Others at risk: Premature and low birthweight
infants with diarrhea; infants fed only cow’s milk formula, which is low in
copper; those with malnutrition, malabsorption syndromes (celiac disease), cystic
fi brosis, and those receiving intravenous feeding.
• Defi ciency leads to iron defi ciency and anemia, low white blood cell count (increased
risk of infection), osteoporosis, loss of skin pigment, and impaired growth
in children.
• Drugs that deplete copper: penicillamine, ethambutol, and zidovudine.
• Other interactions: Prolonged high doses of zinc (50 mg daily or more) may result
in copper defi ciency.
• A varied diet provides adequate copper for most individuals. In addition, taking a
multivitamin/mineral complex will provide the RDA.
Fluoride
• Essential for formation of healthy bones and teeth.
• Used to prevent cavities, harden tooth enamel, and strengthen bones (prevent
osteoporosis).
• Defi ciency causes tooth decay and dental caries (cavities).
• Drugs that deplete fl uoride: Calcium supplements and calcium- and aluminum-containing
antacids reduce fl uoride absorption (separate intake of fl uoride from these
by two hours).
• Supplements are available by prescription and are recommended only for children
living in areas with low water fl uoride concentrations; rarely required for adults.
• People who consume well water should have the fl uoride content of their water
tested.
Iodine
• Required to make thyroid hormones, which regulate metabolism, energy production,
and body temperature, and are essential for growth and reproduction.
• Used for prevention of radiation-induced thyroid cancer in those with iodine defi -
ciency and to treat fi brocystic breast disease.
• Defi ciency may occur in those who do not consume salt, fi sh, or sea vegetables
and is becoming more common in the general population due to restrictions on salt
intake for blood pressure.
• Defi ciency reduces thyroid hormone production, causing hypothyroidism, fatigue,
weight gain, goiter, miscarriage, birth defects, and stunted growth. It is also the
most common cause of brain damage worldwide.
• Drugs that deplete iodine: potassium iodide, possibly resulting in hypothyroidism.

Other interactions: Amiodarone (heart drug) contains high levels of iodine and may
affect thyroid function; potassium iodide may decrease the anticoagulant effect of
warfarin.
• A defi ciency of selenium, vitamin A, or iron can worsen iodine defi ciency.
• Foods containing goitrogens—such as cabbage, broccoli, caulifl ower, Brussels
sprouts, and soybeans—inhibit the synthesis of thyroid hormone. These foods are
a concern only for those who are iodine defi cient and consume high amounts of
them. Cooking deactivates the goitrogens.
• Supplements are rarely necessary, but should be considered in pregnant and lactating
women if dietary iodine is insuffi cient to meet the RDA.
• A daily prenatal supplement providing 150 mcg of iodine will help to ensure that
pregnant and breast-feeding women consume suffi cient iodine during these critical
periods.
Iron
• Required to produce hemoglobin and myoglobin (proteins involved in the transport
and storage of oxygen) and amino acids (carnitine); required for cellular energy
production; produces enzymes that have antioxidant effects; supports DNA synthesis
and immune function.
• Used for prevention of anemia in pregnancy and in others at risk, and in the treatment
of restless legs syndrome.
• Defi ciency is common, especially in women with heavy menstrual bleeding and
during pregnancy (increased needs for baby), vegetarians, and those with malabsorption
syndromes (celiac disease), bleeding ulcers, copper defi ciency, and in
surgery.
• Defi ciency leads to depleted iron stores, impaired red blood cell formation, and
anemia. Symptoms include fatigue, paleness, headache, hair loss, brittle nails, rapid
heart rate, increased risk of infections, and rapid breathing on exertion.
• Drugs that deplete iron: antacids, cimetidine, ranitidine, omeprazole, lansoprazole,
aspirin, anti-infl ammatory drugs, and cholestyramine.
• Iron supplements can bind to and reduce absorption and effi cacy of levodopa, levothyroxine,
methyldopa, quinolones, tetracyclines, bisphosphonates, and zinc and
calcium supplements. To avoid this, separate intake of iron supplements from these
products by two hours.
• Vitamin C-rich foods and supplements enhance the absorption of nonheme iron
(form of iron found primarily in plants).
• A multivitamin/mineral complex providing the RDA is recommended for most premenopausal
and pregnant women and those at risk of defi ciency.
• Men and post-menopausal women should choose iron-free multivitamin/mineral
supplements to avoid iron excess.
Manganese
• Required for the production and activation of enzymes that are involved in energy metabolism;
bone, cartilage, and collagen formation; and the production of antioxidants.

• Defi ciency is uncommon, but may occur in those with epilepsy, hypoglycemia, diabetes,
schizophrenia, and osteoporosis.
• Defi ciency symptoms: impaired growth and reproductive function, skeletal abnormalities,
impaired glucose tolerance, and altered carbohydrate and fat metabolism.
• Drugs that deplete: magnesium-containing antacids and laxatives and tetracycline.
• Absorption is reduced by calcium, phosphate, and iron.
• Supplements beyond the amount provided by diet and/or a multivitamin and mineral
complex are not necessary.
Molybdenum
• Required for the production of enzymes that are cofactors in amino acid metabolism,
formation of uric acid, and the metabolism of drugs and toxins.
• Defi ciency is extremely rare and may occur in those with a rare genetic condition;
defi ciency causes seizures, developmental delays in neonates, tachycardia, brain
damage, and coma.
• Drugs that deplete: high intakes of copper or sulphate.
• Supplements beyond the amount provided by diet and/or a multivitamin and mineral
complex are not necessary.
Selenium
• Component of enzymes that function as antioxidants; involved in detoxifi cation;
converts thyroid hormone to its active form; supports immune function; enhances
the antioxidant activity of vitamin E.
• Used to strengthen immune function and prevent infection, to protect against colon
and prostate cancer, and to prevent oxidative stress and support immune system
function in those with HIV/AIDS.
• Defi ciency is uncommon, but may occur in those with poor diets, those who live
in areas where the soil is depleted in selenium, Crohn’s disease, and malabsorption
syndromes (celiac disease).
• Symptoms of defi ciency: muscular weakness and wasting, cardiomyopathy (infl ammation
of the heart), pancreatic damage, and impaired immune function.
• Drugs that deplete: valproic acid and corticosteroids (prednisone).
• Supplements beyond the amount provided by diet and/or a multivitamin and mineral
complex may be necessary for some individuals.
Zinc
• Involved in numerous enzyme reactions; required for growth and development, immune
and neurological function, reproduction and regulation of gene expression;
stabilizes the structure of proteins and cell membranes.
• Used to support immune function, reduce severity and duration of the common
cold, and delay the progression of macular degeneration.
• Severe defi ciency is rare, except in those with a genetic disorder, severe malnutrition
or malabsorption, severe burns, or chronic diarrhea.

• Marginal defi ciencies are common in malnourished people, vegetarians, pregnant
women, the elderly, and those with celiac disease, Crohn’s disease, colitis, and
sickle cell anemia.
• Symptoms of defi ciency include impaired growth and development, skin rashes, severe
diarrhea, immune system defi ciencies, impaired wound healing, poor appetite,
impaired taste sensation, night blindness, clouding of the corneas, and behavioural
disturbances.
• Drugs that deplete: diuretics, anticonvulsants, iron supplements, penicillamine,
ACE-inhibitor drugs, acid-reducing drugs, and oral contraceptives.
• Zinc supplements can reduce copper levels, so look for a multivitamin that contains
copper as well as zinc.
• Zinc supplements can reduce absorption of antibiotics (tetracycline and quinolones),
so separate intake of zinc supplements from these products by two hours.
• Since the average zinc intake is below the RDA and many conditions and drugs
deplete zinc levels, a supplement should be considered. Most multivitamin and
mineral complexes provide at least the RDA for zinc.
ELECTROLYTES
Potassium
• Required to maintain fl uid balance; required for nerve conduction and muscle
function; cofactor for enzymes involved in energy production and carbohydrate
metabolism.
• Used for prevention of stroke, osteoporosis, kidney stones, and in the treatment of
high blood pressure.
• Defi ciency (hypokalemia) is common and caused by prolonged diarrhea or vomiting,
alcoholism, kidney failure, laxative abuse, anorexia, or magnesium defi ciency.
• Defi ciency symptoms include fatigue, muscle weakness and cramps, bloating, constipation,
and abdominal pain. Severe hypokalemia may result in muscular paralysis
or abnormal heart rhythms.
• Drugs that deplete: furosemide, hydrochlorothiazide, corticosteroids, pseudoephedrine,
caffeine, and high-dose penicillin.
• Drugs that enhance potassium (may cause hyperkalemia): Spironolactone, triamterene,
amiloride, ACE-inhibitors, anti-infl ammatory drugs (ibuprofen), heaparin,
digoxin, and beta-blockers.
• The average dietary potassium intake is about 2,300 mg/day for women and 3,100
mg/day for men. Evidence suggests that diets supplying at least 4,700 mg per day
are associated with a decreased risk of stroke, hypertension, osteoporosis, and kidney
stones, and this is the AI level set by the Institute of Medicine.
• Multivitamin/mineral complexes typically provide 99 mg of potassium per serving.
Depending on dietary intake and personal risk factors, additional potassium supplements
may be necessary for some people.
• Take supplements with meals or choose a microencapsulated form to reduce the
risk of upset stomach.

Sodium
• Regulates fl uid balance along with potassium; required for nerve conduction and
muscle function; assists absorption of chloride, amino acids, glucose, and water;
regulates blood volume and blood pressure.
• Excess sodium intake is linked to gastric cancer, osteoporosis, high blood pressure,
and kidney stones. Reducing sodium intake may help to reduce the risk of these
conditions.
• Defi ciency is rare; low blood levels of sodium (hyponatremia) may be caused by
fl uid retention or excess sodium loss (excessive sweating, prolonged exercise, severe
and prolonged vomiting and diarrhea, and kidney disease).
• Symptoms of hyponatremia include headache, nausea, muscle cramps, fatigue, confusion,
and fainting. Severe cases may lead to swelling of the brain, seizures, coma,
and brain damage.
• Drugs that deplete sodium: diuretics, anti-infl ammatory drugs, carbamazepine, codeine,
morphine, and some antidepressants.
• Supplements are rarely necessary, except in the above-mentioned conditions.
• The AI level for sodium and sodium chloride (salt) is based on the amount needed
to replace losses through sweat in moderately active people and to achieve a diet
that provides suffi cient amounts of other essential nutrients. Most adults consume
an amount much greater than the AI.

Nutritional Armor - It would be nice if you could put on armor everyday to protect your body from all those things which would harm it. Cell research has shown that free radical damage causes early aging, and free radicals come from the environment. The good news is that nature holds secrets like the Acai berry which can be consumed and become a natural armor against free radical damage.

When you read Acai facts, it’s hard to believe this amazing fruit has not been used in most health products. The berry contains an intense concentration of flavanoids called anthocyanins known to reduce the occurrence of heart disease. Acai also contains fatty acids which help the body absorb the fat soluble vitamins like A, D and E.

The nutritional armor you wear when using Acai also includes a variety of vitamins and other elements like phytochemicals. There is calcium, fiber and protein also packed into these little berries. You will find minerals like potassium and magnesium which are required by your body’s systems for efficient operation.

Knights on White Horses

When you read the facts about Acai, it’s easy to see that consumption of the berry will give you the ability to fight disease and increase your energy levels. When you put on Acai armor, it’s like having knights on white horses come to your defense. Except in this case the “knights” are essential nutrients and the “white horses” are the antioxidants.

Reading Acai facts presents an interesting story of a plant known to contain exceptional health benefits for years. In South America the Acai berry has been used in fruits drinks as a nutritional supplement. The fact is the berry has up to 30 times the number of anthocyanins as any other dark colored fruit.

Most people have read about the heart health benefits of drinking a glass of dark wine each day. It’s the anthocyanins in the wine which are protecting your cardiovascular system. It’s amazing to think this natural remedy has been hiding in the Amazon for thousands of years.

A summary of Acai facts shows you the tremendous nutritional value of the berry. The berry is turned into a delicious drink that can be used regularly in your daily diet. It makes it easy to insure you are getting the nutritional supplementation you need to stay as healthy as possible. Acai Facts You Never Knew!

Before we dig into the amazing acai facts, let’s take a look at the famous acai story. Legend says that there lived an Amazon Indian girl called “Iaca.” Her father was the chief of the tribe. It so happened that their tribe faced acute shortage of food. Thus, the chief ordered every newborn to be killed in order to let the existing members survive. When the chief’s daughter, Iaca, gave birth to a baby, the tiny life had to be terminated too! Iaca couldn’t overcome her baby’s death and wailed for many days in her hut.

One day, she heard a cry outside. Curiosity got the better of her and she followed the baby’s cry that led her into the forest. She came across a tall, attractive palm tree loaded with dark purple tiny berries. This came as a rude shock to her. Here was so much food for the tribe and she had to kill her baby! This harsh truth struck her like a bolt of lightening and she died right there against the tree.

The next day, the tribesmen found Iaca’s body and the treasure of food too. The rule was removed and the tribe became healthier and stronger after eating the wonder fruit, which was named as “Acai” after the chief’s daughter. Actually, it’s “Iaca” spelled backwards!

Among all the interesting acai facts, one especially intriguing is that out of all the native Indian tribes, only those who consumed acai berries survived; the rest perished due to European germs!

Astounding Acai Facts! Acai juice is known popularly as the “Wine of Amazon.” Acai can’t be transported in its whole fruit form. It has to be processed into freeze dried powder or liquid form. The amount of disease-combating antioxidants found in acai is higher than any other fruit found on the earth. The ORAC value of acai berry is 1026 as compared to spinach’s 150 and broccoli’s 130! Acai berry contains anthocyanins that are 30 times more than that present in red wine! This fruit is rich in vitamins A, B1, B2, B3, C, and E; minerals like calcium, iron, and phosphorus; protein, dietary fiber, and essential fatty acids like Omega 3, 6, and 9 that are also present in virgin olive oil. This fruit with abundant health benefits and loads of nutrients is dark purple in color and just one inch in diameter!

Brazilians have been relishing on acai fruit for decades. A cold bowl of these rejuvenating berries for breakfast daily is your way towards a healthy and youthful life in the future. Chomp Chomp!

The fact is that using the Acai berry will increase your energy, improve organ function, strengthen the immune system and fight free radicals. It’s hard to find a single product which can accomplish so much in one drink. Read the facts and see for yourself all of the health benefits.

Health benefits
The primary health benefit of vitamin E is that it’s an antioxidant support. Antioxidants play a crucial role in the body as they help protect against free-radical damage.

Every day, we are exposed to a variety of free radicals, such as air pollutants, cigarette smoke and other toxins that we take in over time that have a disastrous effect on our health.

Antioxidants help fight off these free radicals so that we can stay disease-free. Most notably, antioxidants can help with the war against cancer and cardiovascular disease — two of the largest health problems around.

Vitamin E also helps support a healthy immune system, as well as aid in the process of DNA repair.
Foods
Vitamin E is mostly found in nuts, oils and leafy vegetables. Here is a list of the foods that you should concentrate on consuming to meet your daily requirements for this nutrient:
Wheat germ oil
Almonds, dry roasted
Sunflower seeds, dry roasted
Sunflower oil
Safflower oil
Hazelnuts, dry roasted
Peanuts and peanut butter
Corn oil
Spinach
Broccoli
Soybean oil
Kiwi
Mango
Recommended intake
The recommended daily allowance of vitamin E for men aged 14 and over is set at 15 mg, which is equal to 22.5 IU (International Units).

Additionally, certain individuals with health conditions are unable to meet their vitamin E needs because they have difficulties digesting or absorbing dietary fat. This includes those with Crohn’s disease and cystic fibrosis.

On the other hand, there is an upper intake level set at 1,000 mg (1,500 IU) per day to prevent symptoms of toxicity. Most people have trouble just getting the recommended intake, so unless you are supplementing in very large doses, it is unlikely you’d ever reach this level.
vitamin e and heart disease
Some researchers believe that vitamin E plays a large role in helping to prevent the development of coronary heart disease, as it limits the amount of oxidation in low-density lipoprotein cholesterol (bad cholesterol) in the blood. When oxidation takes place, it causes artery blocks, which can lead to heart attacks.

Individuals who have the highest optimal intake of vitamin E show a 30% to 40% lower incidence of heart disease than those who aren’t getting enough.

Furthermore, proper vitamin E intake helps to prevent the formation of blood clots, which again, can lead to heart attacks.

incidental benefits of vitamin e
An incidental benefit of vitamin E intake is improved dietary fat consumption. Since the typical foods that contain vitamin E are rich in healthy fats, the quality of nutrition you are getting is optimal. Almonds, sunflower and safflower oil, and hazelnuts are all great sources of dietary fat, so focus on including more of them in your daily diet to increase your vitamin E intake.
eat your vitamins
Ensure you’re not overlooking the importance of vitamin E in your diet. Far too many people are “fat-phobic” when, in actuality, fat is essential for proper health — even more essential than carbohydrates. Not only will consuming foods rich in vitamin E help supply all the benefits described above, but they are also a great source of energy that don’t have a negative effect on blood sugar level.

Resources:
http://ods.od.nih.gov

Using stress relief supplements is an easy, affordable way to combat stress. Supplementation replaces the nutrients we lose during times of stress. These nutrients also help our bodies and minds handle anxiety and tension better and function optimally.

The symptoms that we feel from excess stress can be relieved with stress relief supplements. Depression, fatigue and irritability will be diminished with certain nutrients. Relieving these symptoms will in turn help us to deal with anxiety and tension more efficiently.

How do you choose which stress relief supplements to take? There are literally hundreds of vitamins, minerals, complexes and formulas to choose from. Firstly, start with a good multi-vitamin and mineral formula. You may already be taking one. Secondly, add the following nutritional supplements to help you through stressful times.

· B-Vitamins - These are the stress vitamins. If you take one vitamin supplement for stress, it should be a B-Vitamin Complex. B-Vitamins help maintain mental function, relieves fatigue and depression. Pantothenic Acid, a B-Vitamin, supports adrenal function and removes toxins. Look for formulas with these recommended daily dosages: Vitamin B1-100 mg, Vitamin B2-50 mg, Vitamin B3-150 mg, Vitamin B6-50 mg, Vitamin B12-500 mcg and Vitamin B5 Pantothenic Acid-500 mg.

· Anti-oxidants - Vitamin A, C and E repair the damages caused by stress. Excess stress produces free radicals that attack our cells. Anti-oxidants protect against free radical damage. They also strengthen our immune system so we can fight off stress-related illnesses. Vitamin C combats the systemic inflammation that develops from excess stress and supports adrenal function. These are the recommended daily dosages: · Vitamin A-up to 10,000 I.U., Vitamin C-up to 1,200 mg and Vitamin E-up to 400 I.U.

· Minerals - Calcium and Magnesium are both calming and restorative to the nervous system. They both also relieve depression, anxiety and muscle tension associated with stress. 500 mg of each daily is recommended.

· Other stress relief supplements - Tyrosine and Omega-3 Fatty Acids are also on the list of nutrients to try. These nutrients help us better cope with stress. They strengthen us by relieving depression and improving mental focus. 500 mg of each daily is recommended.

Everyone can benefit from stress relief supplements. Whether our stressors are physical, mental or environmental, these specific nutrients will protect, strengthen and calm you in times of stress.

Most people know to watch their cholesterol levels. Of course, this is not usually a concern until you hit about 40-50, then everybody watches their cholesterol. Everybody knows that cholesterol causes cardiovascular disease, the number one cause of death, but there is another important piece to this puzzle that may be missing.
Cholesterol is needed by your body for repair, and health. Cholesterol is important to your good health. In fact, it was found that people with cholesterol levels that are too low, may suffer from depression and increased suicides. We are told that cholesterol levels above 200 means high risk, but did you know that as much as 40% of heart attack victims have cholesterol under 200?

So what are you missing?

Cholesterol alone does not cause atherosclerosis. It is the oxidation of the LDL cholesterol that causes the problem. This may be one reason why lowering your cholesterol does lower your risk. There are literally hundreds of research articles written every year that identify oxidation as the key risk factor.

Oxidation does not stop there. It may be responsible for many other age related disorders as well. Disorders such as cataracts, macular degeneration, fibromyalgia, chronic fatigue, “age” or liver spots, aging, wrinkles and more, are all believed to be caused by free radical damage.

Free radical cause damage by stealing electrons from other molecules, causing a cascading effect, damaging other molecules as it goes. This becomes a problem when it effects DNA, or cellular reproduction. Keep in mind that your body regenerates, and renews itself, so why is it that we seem to deteriorate? When a damaged cell reproduces, it creates a replica of itself. When you are young, and at 100%, it takes a while before you notice this damage. This is why, I believe, there is a misconception that disorders such as poor digestion, intestinal irregularities, arthritis, age spots, cataracts, high cholesterol, cardiovascular disease, and so on… are an inevitable part of aging.

So what can you do about it?

Well, for starters, reducing inflammation in your body will help. Try and eat more whole foods, and less processed foods. Avoid foods that you are allergic to. Most people have undiagnosed food sensitivities. I have not met anybody that does not have at least a couple. These undiagnosed food sensitivities can add stress to your body, as well as cause inflammation. It’s best to have an ELISA blood test done to identify these foods so you can limit, or avoid them. Avoid transfatty acids and foods that are high in sugars and fats. Avoid foods that have a high glycemic load. Eat plenty of fruits and vegetables. Many people do not even get their RDA of essential vitamins and minerals. The RDA was set as a median level for healthy people. Stress, inflammation, chemicals, drugs, pollution, cigarette smoke, coffee, alcohol, sugar, disease, all increase your need for vitamins and minerals, so, like mom always said: Eat Your Veggies! Many people could benefit from supplements as well, since for some, its not possible to get enough from your food. Reduce stress levels. This is a big one. Implement some form of a stress relief program. Watching TV is not a stress relief program… sorry.

Have your oxidation levels tested.

This is a simple test, no needles, but it can tell you a lot more about your cardiovascular risk potential, than just your cholesterol numbers alone. When I do this test, I prefer to do a complete metabolic test, since it will yield a more complete picture.

After about age 30, your hydrochloric acid in your stomach decreases in strength which puts a strain on your body and causes various imbalances, not to mention most seniors can not absorb vitamin B12 due to decreased intrinsic factor.

Oxidation is a simple thing to combat, but it can have far reaching effects. There is even strong research to indicate that oxidative damage may be at the root of disorders such as fibromyalgia and chronic fatigue syndrome. Fortunately, its easy to detect and adjust for. To find out more on metabolic testing, or oxidation testing, click here. Maintaining your good health, or reaching a state of wellness does not have to be difficult. It also does not mean you need to spend $500/mo in supplements, and never enjoy a piece of chocolate cake again. If you make small changes, and use these simple, informative tests as a guide, your small changes can have a big impact on your health.
by Rick Jahn D.O.M.

The first line of defense is sound nutrition and of course exercise, but also necessary are supplements. This is due to free radical damage. With supplements you will be able to provide optimal cellular protection. There are various state-of-the-art anti-aging supplements that are proven to work thanks to research. Perhaps you can consider this your very own Anti-Aging Life Extending Supplement Program.
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Currently, there is no known actual cure for cancer at the time of this writing. However, there are many a natural cancer remedy available for those who are interested. There are a huge growing number of people with cancer who are now beginning to realize the benefits that are offered by alternative medicine as a means of a natural cancer remedy. There are people who think this way immediately and initially and then there are those who will only turn to it after they are no longer able to continue with conventional cancer treatments.
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