Jun 2006 Newsletter
Special Focus: Supplements
This newsletter is devoted to supplements. Find out the action of essential vitamins and minerals, what roles they play, the recommended dosage and food sources.
Vitamin A (Retinol):
Action: Anti-oxidant needed for eye and skin health, immunity; helps fight cancer.
Category: Fat soluble vitamins so do not exceed upper limit.
Food sources: Fish liver oil, brightly colored vegetables/fruits.
Recommended Dosage: 5,000 IU
Comments: Unless known deficiency exists, pregnant women and older adults should not exceed recommended dosage. Cortecosteroids, statins and oral contraceptives interfere with vitamin A.
Beta Carotene:
Action: Aids in cancer prevention.
Category: Fat soluble vitamins so do not exceed upper limit.
Food sources: Green, yellow and orange colored vegetables/fruits.
Recommended Dosage: No upper limit recommended. Therapeutic dosage under supervision is 5000-10000 IU.
Comments: Look for natural beta carotene in supplements.
Lutein:
Action: Protects against eye disorders particularly macular degeneration.
Category: Fat soluble vitamins so do not exceed upper limit.
Food sources: Green leafy vegetables.
Recommended Dosage: No upper limit recommended. Therapeutic dosage under supervision is 5000-10000 IU.
Comments: Use with zeaxanthin. (See below)
Lycopene:
Action: Reduces risk of cancer, and heart disease.
Category: Fat soluble vitamins so do not exceed upper limit.
Food sources: Tomatoes cooked in oil, watermelon.
Recommended Dosage: No upper limit recommended. Therapeutic dosage under supervision is 5000-10000 IU.
Comments: Higher doses may prevent male infertility.
Zeaxanthin:
Action: Anti-oxidant necessary for eye health.
Category: Fat soluble vitamins so do not exceed upper limit.
Food sources: Yellow corn, mangoes, oranges, egg yolks.
Recommended Dosage: No upper limit recommended. Therapeutic dosage under supervision is 5000-10000 IU.
Comments: Use with Lutein.
Vitamin D:
Action: Critical for bone and tooth health. Helps prevent cancer and autoimmune dieases.
Category: Fat soluble vitamins so do not exceed upper limit.
Food sources: Cod liver oil, fatty fish, egg yolks, fortified dairy.
Recommended Dosage: 400 IU
Comments: Take with Calcium. Avoid dose above 1000 IU. Corticosteroids, diuretics and some heartburn medicines may interfere with vitamin D.
Vitamin E:
Action: Anti-oxidant that protects against Alzheimer's disease, cancer, and heart disease.
Category: Fat soluble vitamins so do not exceed upper limit.
Food sources: Wheat germ, nuts.
Recommended Dosage: 30 IU
Comments: Avoid synthetic E(dl-alpha tocopherol). Vitamin E increases the effects of blood thinning agents (e.g. aspirin, anticoagulants).
Vitamin K:
Action: Helps with blood clotting, bone formation and repair.
Category: Fat soluble vitamins so do not exceed upper limit.
Food sources: Leafy green vegetables, green tea.
Recommended Dosage: 80 micrograms
Comments: Antibiotics, corticosteroids reduce vitamin K levels. High dosage of vitamin K may oppose the action of anti-coagulants.
Vitamin B 1 (Thiamine):
Action: Enhances brain function and energy.
Category: Water soluble vitamins.
Food sources: Brown rice, dairy, egg yolks, legumes/lentils, soy
Recommended Dosage: 25 mg
Comments: Excercise, refined foods and stress increase need. Reduced in the body by intake of tricyclic antidepressants and oral contraceptives.
Vitamin B 2 (Riboflavin):
Action: Enhances energy and increase immune support.
Category: Water soluble vitamins.
Food sources: Cheese, eggs, fish, poultry, spinach, yogurt.
Recommended Dosage: 25 mg
Comments: Elderly need more of this vitamin. Antibiotics, antidepressants and oral contraceptives reduce riboflavin.
Vitamin B 3 (Niacin):
Action: Aids healthy circulation and nerves; lowers cholesterol.
Category: Water soluble vitamins.
Food sources: Broccoli, carrots, eggs, fish, nuts, wheat germ.
Recommended Dosage: 25 mg
Comments: Avoid time release niacin. Reduced by oral contraceptives, antidepressants and statins.
Vitamin B 5 (Pantothenic Acid):
Action: Fights stress; enhances stamina.
Category: Water soluble vitamins.
Food sources: Whole wheat, eggs, legumes, peas.
Recommended Dosage: 50 mg
Comments: Lowers blood lipids. Reduced by tricyclic antidepressants.
Vitamin B 6 :
Action: Needed for growth and maintainance.
Category: Water soluble vitamins.
Food sources: Bananas, brown rice, carrots, chicken, eggs, fish, whole grains.
Recommended Dosage: 10 mg
Comments: Useful for carpal tunnel, PMS, during pregnancy and lactation. Avoid doses higher than 300 mg. Antibiotics can reduce B6 levels.
Vitamin B 9 (Flic Acid):
Action: Important in genetic, metabolic and nervous system health.
Category: Water soluble vitamins.
Food sources: Leafy greens, liver.
Recommended Dosage: 400 micrograms; upto 800 micrograms during pregnancy.
Comments: May lower coronary risk. Aspirins, antacids, chemotherapy and oral contraceptives may reduce folic acid.
Vitamin B 12:
Action: Needed for blood formation, nervous system health.
Category: Water soluble vitamins.
Food sources: Kidney, liver, clams, crab, fish, eggs, dairy.
Recommended Dosage: 100 micrograms
Comments: Works synergistically with B6 and B9. Reduced by antacids, antidepressants and oral contraceptives.
Biotin:
Action: Promotes healthy hair, nails and skin.
Category: Water soluble vitamins.
Food sources: Dairy, fish and meat.
Recommended Dosage: 300 micrograms
Comments: Deficiency elevates blood sugar levels. Anticonvulsants and insulin can reduce levels of biotin.
Choline:
Action: Helps transmission of nerve inpulses; supports brain function and fat metabolism.
Category: Not strictly water soluble.
Food sources: Egg yolks, legumes, meat, whole grain.
Recommended Dosage: 10-100 mg
Comments: Beneficial for arteriosclerosis and parkinson's diseases.
Vitamin C (Ascorbic Acid):
Action: Antioxidant for immune and eye health.
Category: Water soluble vitamins.
Food sources: Berries, citrus fruits, leafy greens.
Recommended Dosage: 1000 mg
Comments: Acetaminophen, antibiotics, chemotherapy, and oral contraceptives can interfere with vitamin C.
Bioflavonoids:
Action: Aids absorption of C; protects capillaries and circulation.
Category: Vitamin enhancer.
Food sources: Black currants, cranberries, buckwheat, peppers.
Recommended Dosage: 50 mg
Comments: Use therapeutically for sports injuries.
L-Carnitine:
Action: Supports energy production.
Category: Vitamin enhancer.
Food sources: Meat.
Recommended Dosage: 500 mg
Comments: Consider for fibromyalagia and fatigue.
Coenzyme Q10:
Action: Antioxidant essential for energy.
Category: Vitamin enhancer.
Food sources: Beef, peanut, sardines, spinach.
Recommended Dosage: 30 mg with vitamin E
Comments: Protects against cancer, heart and gum disease. Statins and tricyclic antidepressants may interfere with CoQ10.
Calcium:
Action: Essential for strong bones and teeth, healthy gums.
Category: Important minerals. Remains in the body so do not exceed upper limit.
Food sources: Dairy, leafy greens.
Recommended Dosage: 1000 mg
Comments: Antacids, caffein, oral contraceptives and thyroid hormones can reduce calcium absorption.
Chromium:
Action: Helps glucose metabolim; enhances energy.
Category: Important minerals. Remains in the body so do not exceed upper limit.
Food sources: Beer, brown rice, meat, whole grains.
Recommended Dosage: 100 micrograms
Comments: Anyone with diabetes must take under doctor's supervision, as chromium may enhance effects of insulin.
Copper:
Action: Helps build blood cells, bone and collagen.
Category: Important minerals. Remains in the body so do not exceed upper limit.
Food sources: Meat, nuts, seafood, soybeans, whole grains.
Recommended Dosage: 2 mg
Comments: Levels reduced by ACE inhibitors, antacids, ibuprofen and oral contraceptives. Vitamin C enhances copper uptake.
Iron:
Action: Essential to blood cell production, growth, immune health, and energy.
Category: Important minerals. Remains in the body so do not exceed upper limit.
Food sources: Eggs, fish, liver, meat, leafy vegetables, whole rains
Recommended Dosage: 8 mg
Comments: Men and post-menopausal women must not exceed dosage unless diagnosed with deficiency. VItamin C enhances uptake. May be reduced by aspirin, and ibuprofen.
Magnesium:
Action: Vital for enzyme activity and energy; helps prevent birth defects.
Category: Important minerals. Remains in the body so do not exceed upper limit.
Food sources: Dairy, fish, leafy greens, meat, molasses, seafood, soybean.
Recommended Dosage: 400 mg
Comments: Deficiencies linked to chronic fatigue, depression, insomnia and PMS. Corticosteroids, diuretics, oral contraceptives and some heartburn medications can reduce magnesium levels.
Manganese:
Action: Needed for fat and protein metabolism and energy production.
Category: Important minerals. Remains in the body so do not exceed upper limit.
Food sources: Nuts, seeds and whole grains.
Recommended Dosage: 2 mg
Comments: Do not exceed 10 mg. May be depleted by oral contraceptives.
Molybdenum:
Action: Activates enzymes; promotes cell function.
Category: Important minerals. Remains in the body so do not exceed upper limit.
Food sources: Legumes, beef liver, grains, dark leafy greens, peas.
Recommended Dosage: 75 micrograms
Potassium:
Action: Protects against high blood pressure.
Category: Important minerals. Remains in the body so do not exceed upper limit.
Food sources: Fruits (particularly bananas), dairy, fish, whole grains.
Recommended Dosage: 3500 mg
Comments: ACE inhibitors, corticosteroids and ibuprofen may reduce levels of potassium.
Selenium:
Action: Anticancer antioxidant.
Category: Important minerals. Remains in the body so do not exceed upper limit.
Food sources: Brown rice, meat, seafood, whole grains.
Recommended Dosage: 70 micrograms
Silicon:
Action: Needed for formation of collagen for bones and connective tissue.
Category: Important minerals. Remains in the body so do not exceed upper limit.
Food sources: Bells peppers (green capsicum), brown rice, root vegetables, soy.
Recommended Dosage: 2 mg
Comments: Elderly may need more. Thyroid hormones may reduce silicon.
Zinc:
Action: Important for immune and reproductive health.
Category: Important minerals. Remains in the body so do not exceed upper limit.
Food sources: Eggs, legumes, seafood, whole grains
Recommended Dosage: 10 mg
Comments: Do not exceed 40 mg. Reduced by aspirin, corticosteroids, and oral contraceptives.
Selected sources: The Real Vitamin and Mineral Book by Shari Lieberman and Nancy Pauling Bruning.
Footnote
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