FoOdS In ViTaMiN C(AsCoRbIc AcId)

Vitamins are compounds that you must have for growth and health. They are needed in small amounts only and are usually available in the foods that you eat. Ascorbic (a-SKOR-bik) acid, also known as vitamin C, is necessary for wound healing. It is needed for many functions in the body, including helping the body use carbohydrates, fats, and protein. Vitamin C also strengthens blood vessel walls.

Lack of vitamin C can lead to a condition called scurvy, which causes muscle weakness, swollen and bleeding gums, loss of teeth, and bleeding under the skin, as well as tiredness and depression. Wounds also do not heal easily. Your health care professional may treat scurvy by prescribing vitamin C for you.

Some conditions may increase your need for vitamin C. These include:

• AIDS (acquired immune deficiency syndrome)

• Alcoholism

• Burns

• Cancer

• Diarrhea (prolonged)

• Fever (prolonged)

• Infection (prolonged)

• Intestinal diseases

• Overactive thyroid (hyperthyroidism)

• Stomach ulcer

• Stress (continuing)

• Surgical removal of stomach

• Tuberculosis

• 
  

Also, the following groups of people may have a deficiency of vitamin C:

• Infants receiving unfortified formulas

• Smokers

• Patients using an artificial kidney (on hemodialysis)

• Patients who undergo surgery

• Individuals who are exposed to long periods of cold temperatures

• 
  

Increased need for vitamin C should be determined by your health care professional.

Vitamin C may be used for other conditions as determined by your health care professional.

Claims that vitamin C is effective for preventing senility and the common cold, and for treating asthma, some mental problems, cancer, hardening of the arteries, allergies, eye ulcers, blood clots, gum disease, and pressure sores have not been proven. Although vitamin C is being used to reduce the risk of cardiovascular disease and certain types of cancer, there is not enough information to show that these uses are effective.

Injectable vitamin C is given by or under the supervision of a health care professional. Other forms of vitamin C are available without a prescription.

Vitamin C is available in the following dosage forms:

Oral

• Extended-release capsules (U.S.)

• Oral solution (U.S.)

• Syrup (U.S.)

• Tablets (U.S. and Canada)

• Chewable tablets (U.S. and Canada)

• Effervescent tablets (U.S.)

• Extended-release tablets (U.S. and Canada)

Parenteral

• Injection (U.S.)

• 
  

For good health, it is important that you eat a balanced and varied diet. Follow carefully any diet program your health care professional may recommend. For your specific dietary vitamin and/or mineral needs, ask your health care professional for a list of appropriate foods. If you think that you are not getting enough vitamins and/or minerals in your diet, you may choose to take a dietary supplement.

Vitamin C is found in various foods, including citrus fruits (oranges, lemons, grapefruit), green vegetables (peppers, broccoli, cabbage), tomatoes, and potatoes. It is best to eat fresh fruits and vegetables whenever possible since they contain the most vitamins. Food processing may destroy some of the vitamins. For example, exposure to air, drying, salting, or cooking (especially in copper pots), mincing of fresh vegetables, or mashing potatoes may reduce the amount of vitamin C in foods. Freezing does not usually cause loss of vitamin C unless foods are stored for a very long time.

Vitamins alone will not take the place of a good diet and will not provide energy. Your body also needs other substances found in food such as protein, minerals, carbohydrates, and fat. Vitamins themselves often cannot work without the presence of other foods.

The daily amount of vitamin C needed is defined in several different ways.

FoOdS In PABA(PaRa AmInO BeNzOiC AcId)

PABA is classified as a micronutrient and an antioxidant. The nutrient basically mops up free radicals otherwise known as “loose electrons” that cause cellular damage that is mentioned in the theories of aging. PABA helps the body form erythrocytes (red blood cells). Red blood cells carry oxygen throughout the body.

PABA also helps to improve the body’s use of protein, and helps to make folic acid. The nutrient breaks down protein and maintains intestinal flora. The nutrient is best used with vitamin C and the group B vitamins, as well as folic acid.

PABA can be found in such foods as liver, molasses, whole grains, mushrooms and spinach. It is also sometimes made by intestinal bacteria. A diet that includes these things will normally prevent a deficiency.

Benefits of PABA

There are some benefits to taking PABA. The nutrient may reduce fatigue and limit the effects of depression. It may also help in the reduction of the inflammatory effects of Osteoarthritis. PABA could reduce the onset of wrinkles as we age and smooth out the skin. The nutrient may restore the original hair color to some who have gone gray. It is possible that supplementation with PABA may actually correct a deficiency. It also helps with hair growth and improves the pigmentation (color or lack of color) in the skin.

PABA Deficiency

There is a possibility one could experience a deficiency in PABA. Some signs of a deficiency maybe depression, fatigue, irritability, nervousness, and constipation. It could also be indicated by weeping eczema and/or patchy skin.

Research is a bit contradictory at the moment because some reports state that PABA has no known toxicity problems, where as others report some issues. Sunscreens that have a SPF over 8 may reduce the body’s ability to make Vitamin D. Signs of toxicity include skin rashes, nausea, and vomiting. Excessive levels could lead to liver damage.

Many people take paba as part of their nutritional plan, however, we suggest that you take paba as a more comprehensive formula rather than as a stand alone supplement product.

Just because a nutrient is supposed to be good for you, it does not mean it will have an therapeutic benefits if taking alone. Many nutrients need other nutrients to work to their true potential.

FoOdS In ChOlInE

Which foods contain choline?

Choline is a compound that is an essential part of the human diet. Without it, no cell in the human body could function normally; it is involved in the metabolism and transport of fats from the liver. It is usually found in a c hemical called phosphatidylcholine, which makes up about 25 to 35 per cent of lecithin, commonly used as an emulsifier in foods.

It is also present as a natural compound in a number of foods, particularly eggs, fish, legumes (soybeans), grains (wheat), nuts (peanuts), organ meats, lean meat, and vegetables, as well as in human breast milk. Choline supplements are available in lecithin capsules, granules and tablets.

FoOdS In InOsItOl

Inositol

Inositol is a substance found as a primary component in vitamin B-complex and is used by the body's cell membranes. Inositol is a facilitator of nerve transmission and assists in transporting fats within the body. Inositol is chemically different than inositol hexaniacinate, a form of vitamin B3. Suggested Benefits of Inositol While no conclusive data is available to support the suggested health and medicinal benefits of inositol, it has been used in connection with a number of conditions including anxiety, depression, and obsessive-compulsive disorder. Foods containing Inositol Foods containing substantial amounts of inositol include nuts, beans, wheat and wheat bran, cantaloupe, and oranges. Most supplemental inositol is sold in the form of phytate. Dosage and Administration While most people do not need to take supplemental inositol, doctors sometimes suggest 500 mg twice per day in connection with depression, anxiety, and obsessive-compulsive disorder. While no recommended dosages are available, 12 to 18 grams per day appeared to be effective in double-blind trials.

FoOdS In FoLiC AcId

What is folic acid?
Why should women take folic acid?
How can women get folic acid?
How much folic acid should you take?

What is folic acid?

Folic acid is a B vitamin. Folic acid helps the body make healthy new cells.

Why should women take folic acid?

All women need folic acid. When a woman has enough folic acid before and during pregnancy, it can help prevent major birth defects of her baby’s brain or spine.

Be sure to get enough folic acid every day. Start before you are pregnant. Folic acid is needed during the first few weeks, often before a woman knows she is pregnant. And half of all pregnancies in the U.S. are not planned. That is why it’s so important to start taking folic acid each day, even when you are not planning to get pregnant.

Folic acid might also have other benefits for men and women of any age. Some studies show that folic acid might help prevent heart disease, stroke, some cancers, and possibly Alzheimer’s disease.

How can women get folic acid?

All women should aim to get at least 400 micrograms (400 mcg) of folic acid each day. There are a few easy ways she can do this.

• Take a daily vitamin that has folic acid in it. Most multivitamins sold in the U.S. have enough. Check the label on the vitamin to be sure. It should say “400 mcg” or “100%” next to folic acid. Some labels might use the word “folate” for folic acid. Or you can take a vitamin pill that only has folic acid in it. You can find both of these types at your local grocery, drug store, or discount store.

• Another way to get enough folic acid is to eat a serving of breakfast cereal that contains 100% of the daily value (DV) for folic acid each day. Check the label on the box to be sure it has enough.

Vitamin Label Check the label to be sure you are getting enough.
Find folic acid. Choose a vitamin that says “400mcg” or “100%” next to folic acid.

Eat a healthy diet that contains lots of fruits and vegetables and other foods that have folic acid (or folate) in them or added to them. Below are foods you can eat to get folic acid (or folate).

broccoli	asparagus	bananas	oranges	peas
nuts	spaghetti	bread	cereal	flour

Food Label
Look at the package and the food label to see if the foods have folic acid in them. Find foods that say they have folic acid. The label will tell you how much folic acid is in it. Sometimes, the label will say folate instead of folic acid. It is the same thing.
Find folic acid (folate). Read across to see how much folic acid is in your food.

How much folic acid should you take?

Read the descriptions below to see how much folic acid you should take. Check off the one that applies to you.

	You are able to get pregnant. Take 400 mcg of folic acid every day.
	You are pregnant. Take 600mcg of folic acid every day.
	You are breastfeeding. Take 500mcg of folic acid every day.
	You had a baby with spina bifida or anencephaly and want to get pregnant again. Talk with your doctor, and ask for a prescription for a higher dose of folic acid. You should take 4,000 micrograms (4,000 mcg) starting at least one to three months before getting pregnant and during the first 3 months of pregnancy. That’s 10 times the normal amount! But don’t try to get the larger amount by taking more than one multivitamin or prenatal vitamin a day. You could get too much of another vitamin that could harm you or your baby.
	You had a baby with spina bifida or anencephaly. You are not planning to have another baby. Take 400 mcg of folic acid every day.

ThIS Is ReAlLy OuT Of Ma ThEmE..hehehe

Guys..this is out of my blog's theme but to fulfill Shida's wish.....cause I've been tagged by her..here are 6 weird things or rather some of the weird things that i tend to do all along in ma life...:

1) A kind of nervous person when it comes to giving speeches in public...will go dumb all of a sudden..hehehe

2) Scared of worms(any kinds of worm)....will scream to the highest pitch of ma voice.

3) Cannot tolerate any kinds of noise....will become agitated by it.

4) Cannot live in a dirty and cramp place....will change the place to a clean and spacious one.

5) Cannot stand any kinds of badness....will try to change it or avoid it or avoid the person doing it.

6) Wash hands whenever contacted with anything....will wash for about 3 minutes and still got this feeling of 'dirty'..hahaha(be prepared to frown when queueing behind me at the washing hands basin at Mcdonalds cause it will take you about 3 to 4 minutes of waiting....ahakz!

Shida..will these be enough...hehehe
hmmm..who shall i tag...I'm new to this blogging matters..hehehe
Anyway...about these weird things we do...i think everyone has these kinds of habit....it's human instinct and nothing sinful and weird about it actually...hehehe
Btw Shida..thanx for remembering me of all your dozens of friends...!!!I'm delighted and actually shocked too being selected as we just got to know each other recently on the net..hehehe

FoOdS In BiOtIn

Biotin

What can high-biotin foods do for you?
Support healthy skin through proper fat production.
Help your body make efficient use of sugar.
Maintain an energy supply in your nerve cells.

What events can indicate a need for more high-biotin foods?
Skin-related problems, including cradle cap in infants
Hair loss
Muscle cramps
Lack of good muscle tone or coordination
Swiss chard is a good source of biotin.

Description

What is biotin?
One of the least well-known of the B-complex vitamins, biotin was originally referred to as "vitamin H." Biotin was discovered in late 1930s and early 1940s research when chicks fed diets high in raw egg white consistently developed skin rashes and lost the hair around their eyes. When egg yolk was added to the chicks' diet, these symptoms disappeared.
Today, we know why. Researchers have identified a substance in raw egg white - a sugar and protein-containing molecule (glycoprotein) called avidin - that can bind together with biotin and prevent its absorption. Food scientists have also identified the egg yolk as one of the most dense sources of biotin in the diet.

How it Functions

What is the function of biotin?
Energy Production.
Biotin is involved in the metabolism of both sugar and fat. In sugar metabolism, biotin helps move sugar from its initial stages of processing on to its conversion into usable chemical energy. For this reason, muscle cramps and pains related to physical exertion, which may be the result of the body's inability to use sugar efficiently as fuel, may signal a biotin deficiency. The role of biotin in fat metabolism is discussed below under the heading "Synthesis of Fat (Fatty Acids)."

Synthesis of Fat (Fatty Acids)
Many of the classic biotin deficiency symptoms involve skin-related problems, and the role of biotin in fat synthesis is often cited as a reason for this biotin-skin link. Biotin is required for function of an enzyme in the body called acetyl Co-A carboxylase. This enzyme puts together the building blocks for the production of fat in the body. Fat production is critical for all cells in the body since the membranes of all cells must contain the correct fat components to function properly. Fat production is especially critical for skin cells since they die and must be replaced very rapidly, and also because they are in contact with the outside environment and must serve as a selective barrier. When cellular fat components cannot be made properly due to biotin deficiency, skin cells are among the first cells to develop problems. In infants, the most common biotin-deficiency symptom is cradle cap - a dermatitis (skin condition) in which crusty yellowish/ whitish patches appear around the infant's scalp, head, eyebrows and the skin behind the ears. In adults, the equivalent skin condition is called seborrheic dermatitis, although it can occur in many different locations on the skin.

Support of Nervous System Activity
Because glucose and fat are used for energy within the nervous system, biotin also functions as a supportive vitamin in this area. Numerous nerve-related symptoms have been linked to biotin deficiency. These symptoms include seizures, lack of muscle coordination (ataxia), and lack of good muscle tone (hypotonia).

Deficiency Symptoms

What are deficiency symptoms for biotin?
Skin-related problems, including cradle cap in infants and seborrheic dermatitis in adults, are the most common biotin deficiency-related symptoms.Hair loss can also be symptomatic of biotin deficiency. Nervous system-related problems provide the second most common set of biotin-related symptoms, including seizures, lack of muscle coordination (ataxia), and lack of good muscle tone (hypotonia).Muscle cramps and pains related to physical exertion can be symptomatic of biotin deficiency, reflecting the body's inability to use sugar efficiently as a fuel.

Toxicity Symptoms

What are toxicity symptoms for biotin?
Reports of biotin toxicity have not surfaced in the research literature, despite the use of biotin over extended periods of time in doses as high as 60 milligrams per day. For this reason, in its 1998 recommendations for intake of B-complex vitamins, the Institute of Medicine at the National Academy of Sciences chose not to set a tolerable upper limit (UL) for intake of biotin.

Impact of Cooking, Storage and Processing

How do cooking, storage, or processing affect biotin?
Biotin is relatively stable when exposed to heat, light, and oxygen. Strongly acidic conditions can, however, denature this vitamin. In raw eggs, biotin is typically bound to a sugar-protein molecule (the glycoprotein called avidin), and cannot be absorbed into the body unless the egg is cooked, allowing the biotin to separate from the avidin protein.

Factors that Affect Function

What factors might contribute to a deficiency of biotin?
In addition to lack of biotin-containing foods in the diet, deficient dietary intake of pantothenic acid (vitamin B5) can contribute to a functional biotin deficiency since B5 works together with biotin in many metabolic situations.Intestinal problems should also be considered as a possible course of biotin deficiency. The connection between biotin and intestinal problems centers on the role of intestinal bacteria. Under appropriate circumstances, bacteria in the large intestine can produce biotin. When intestinal problems create bacterial imbalance, the body is deprived of this alternative source of biotin. Consumption of raw egg whites can also contribute to biotin deficiency since avidin, a glycoprotein substance in egg white, can bind to biotin and prevent its absorption. The cooking of egg whites disables this binding of biotin by avidin.
Additionally, as many as 50% of pregnant women may be deficient in biotin, a deficiency that may increase the risk of birth defects. Preliminary research found laboratory evidence of biotin deficiency both in the early (first trimester) and late (third trimester) stages of pregnancy.

Drug-Nutrient Interactions

What medications affect biotin?
Anticonvulsant drugs (like carbamazepine) can compromise absorption of biotin.

Nutrient Interactions
How do other nutrients interact with biotin?
Many of chemical reactions in the body requiring biotin also require pantothenic acid (vitamin B5).

Health Conditions
What health conditions require special emphasis on biotin?
Biotin may play a role in the prevention and/or treatment of the following health conditions:
Hair loss (alopecia)
Intestinal imbalances, including inflammatory bowel syndrome, irritable bowel syndrome, Crohn's disease, ulcerative colitis, and chronic diarrhea
Neuromuscular-related conditions, including seizures, ataxias (movements characterized by lack of muscle coordination), and hypotonias (posture and movement characterized by lack of muscle tone)
Skin conditions, including cradle cap in infants and seborrheic dermatitis in adults
Pregnancy, as there is an increased demand for nutrients placed upon the mother by the growing fetus.

Form in Dietary Supplements
What forms of biotin are found in dietary supplements?
Biotin is found in its simplest chemical form, D-biotin, in virtually all dietary supplements. This form of the vitamin is the only known metabolically active form.

Food Sources
Introduction to Nutrient Rating System ChartThe following chart shows the nutrients for which this food is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this food; the %Daily Value (DV) that that amount represents; the nutrient density rating; and the food's World's Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised. Read detailed information on our Nutrient Rating System.

World's Healthiest Foods ranked as quality sources of:biotin
Food
ServingSize
Cals
Amount(mcg)
DV(%)
NutrientDensity
World'sHealthiestFoods Rating
Swiss chard, boiled
1 cup
35.0
10.50
3.5
1.8
good
World's HealthiestFoods Rating
Rule
excellent
DV>=75%
OR
Density>=7.6
AND
DV>=10%
very good
DV>=50%
OR
Density>=3.4
AND
DV>=5%
good
DV>=25%
OR
Density>=1.5
AND
DV>=2.5%

Public Health Recommendations

What are current public health recommendations for biotin?
The Adequate Intake (AI) levels for biotin, set in 1998 by the Institute of Medicine at the National Academy of Sciences, are as follows:

0-6 months: 5 micrograms
6-12 months: 6 micrograms
1-3 years: 8 micrograms
4-8 years: 12 micrograms
males 9-13 years: 20 micrograms
males 14-18 years: 25 micrograms
males 19 years and older: 30 micrograms
females 9-13 years: 20 micrograms
females 14-18 years: 25 micrograms
females 19 years and older: 30 micrograms
Pregnant females of any age: 30 micrograms
Lactating females of any age: 35 micrograms

FoOdS In PaNtOtHeNiC AcId

Pantothenic acid
From Wikipedia, the free encyclopedia

General
Systematic name
3-[(2R,4-dihydroxy-3,3-dimethyl-
butanoyl)amino]propanoic acid
CAS number
Calcium Pantothenate (CAS: 137-08-6)
Molecular formula
C9H17NO5
SMILES
CC(C)(CO)C(C(=O)NCCC(=O)O)O
Molar mass
219.235 g/mol

Infobox disclaimer and references
Pantothenic acid, also called vitamin B5, is a water-soluble vitamin required to sustain life. Pantothenic acid is needed to form coenzyme-A (CoA), and is critical in the metabolism and synthesis of carbohydrates, proteins, and fats. Chemically it is the amide between D-pantoate and beta-alanine. Its name is derived from the Greek pantothen (παντόθεν) meaning "from everywhere" and small quantities of pantothenic acid are found in nearly every food, with high amounts in whole grain cereals, legumes, eggs, meat, and royal jelly. It is commonly found as its alcohol analog, the provitamin panthenol, and as calcium pantothenate.

Contents
1 Biologic Role
2 Sources
3 Daily Requirement
4 Deficiency
5 Disputed Uses
5.1 Hair Care
5.2 Acne
6 Synonyms
7 See also
8 Enzymes
9 References
10 External links


Biologic Role
Only the dextrorotatory (D) isomer of pantothenic acid possesses biologic activity.
(1) The levorotatory (L) form may antagonize the effects of the dextrorotatory isomer.

(2)Pantothenic acid is used in the synthesis of coenzyme A (abbreviated as CoA). Coenzyme A may act as an acyl group carrier to form acetyl-CoA and other related compounds; this is a way to transport carbon atoms within the cell. The transfer of carbon atoms by coenzyme A is important in cellular respiration, as well as the biosynthesis of many important compounds such as fatty acids, cholesterol, and acetylcholine.
Since pantothenic acid participates in a wide array of key biological roles, it is considered essential to all forms of life
(3)As such, deficiencies in pantothenic acid may have numerous wide-ranging effects, as discussed below.

Sources
Small quantities of pantothenic acid are found in most foods , with high quantities found in whole grain and eggs. Pantothenic acid can also be found in many dietary supplements (as calcium-D-pantothenate), and some energy drink companies are now adding pantothenic acid to their beverages.

A recent study also suggests that gut bacteria in humans can generate pantothenic acid.

Daily Requirement
Pantothenate in the form of pantethine is considered to be the more active form of the vitamin in the body, but is unstable at high temperatures or when stored for long periods, so calcium pantothenate is the more usual form of vitamin B5 when it is sold as a dietary supplement. 10 mg of calcium pantothenate is equivalent to 9.2 mg of pantothenic acid.


For infants ages 0-6 months-old: 17mg/day
For infants 7-12 months-old: 18 mg/day
For children 1-3 years-old: 2 mg/day
For children 4-8 years-old: 3 mg/day
For children ages 9-13 years-old: 4 mg/day
For adolescents ages 14-18 years-old: 5 mg/day
For individuals 19 years and older: 5 mg/day
For pregnant women of any age: 6 mg/day
For breastfeeding women of any age: 7 mg/day


Deficiency
Pantothenic acid deficiency is exceptionally rare and has not been thoroughly studied. In the few cases where deficiency has been seen (victims of starvation and limited volunteer trials), nearly all symptoms can be reversed with the return of pantothenic acid.
Symptoms of deficiency are similar to other vitamin B deficiencies. Most are minor, including fatigue, allergies, nausea, and abdominal pain. In a few rare circumstances more serious (but reversible) conditions have been seen, such as adrenal insufficiency and hepatic encephalopathy.
Notably, painful burning sensations of the feet were reported in tests conducted on volunteers. Deficiency of pantothenic acid may explain similar sensations reported in malnourished prisoners of war.

Disputed Uses
Given pantothenic acid's prevalence among living things and the limited body of studies in deficiency, many "alternative" uses of pantothenic acid have been devised.

Hair Care
Mouse models identified skin irritation and loss of hair color as possible results of severe pantothenic acid deficiency. As a result, the cosmetic industry began adding pantothenic acid to various cosmetic products, including shampoo. These products, however, showed no benefits in human trials. Despite this, many cosmetic products still advertise pantothenic acid additives.

Acne
Following from discoveries in mouse trials[citation needed], in the late 1990s a small study was published promoting the use of pantothenic acid to treat acne vulgaris.
According to a study published in 1995 by Dr. Lit-Hung Leung, high doses of Vitamin B5 resolved acne and decreased pore size. Dr. Leung also proposes a mechanism, stating that CoA regulates both hormones and fatty-acids, and without sufficient quantities of pantothenic acid, CoA will preferentially produce androgens.[citation needed] This causes fatty acids to build up and be excreted through sebaceous glands, causing acne.[citation needed] Leung's study gave 45 Asian males and 55 Asian females varying doses of 10-20g of pantothenic acid (100,000%-200,000% of the US Daily Value), 80% orally and 20% through topical cream. Leung noted improvement of acne within one week to one month of the start of the treatment.[citation needed]

Critics are quick to point out the flaws in Dr. Leung's study, however. Dr. Leung's study was not a double-blind placebo controlled trial. To date, the only study looking at the effect of Vitamin B5 on acne is Dr. Leung's, and few if any dermatologists prescribe high-dose pantothenic acid. Furthermore, there is no evidence documenting acetyl-CoA regulation of androgens instead of fatty acids in times of stress or limited availability, since fatty acids are also necessary for life.

Today, many companies offer Vitamin B5 supplements aimed at reducing acne. The recommended treatment course, however, can be perceived as difficult and expensive. Many sites suggest starting off the first three days with 5g and then moving up to 10g a day for three months. Since the largest pill available is 1g, this can result in as many as 10 pills a day or more if smaller pills are taken. The average cost for a bottle of 200 B5 500mg tablets is $10, so the cost can be steep. B5 sold as a powder that can be dissolved in water and drunk is generally a cheaper and for some people a more convenient alternative. Furthermore, after three months many users suggest decreasing to 3-5g a day, with some claiming 1 g/day is sufficient.

FoOdS In ViTaMiN B-3(niacin)

Vitamin B3 - niacin, niacinamide, nicotinic acid -

Niacin also called nicotinic acid, niacinamide or nicotinic acid and referred to as vitamin B 3, which can be manufactured by the body.

Niacin is derived from two compounds - nicotinic acid and niacinamide.


Vitamin B3 is required for cell respiration, helps in the release of energy and metabolism of carbohydrates, fats, and proteins, proper circulation and healthy skin, functioning of the nervous system, and normal secretion of bile and stomach fluids.

It is used in the synthesis of sex hormones, treating schizophrenia and other mental illnesses, and a memory-enhancer.

Nicotinic acid (but not nicotinamide) given in drug dosage improves the blood cholesterol profile, and has been used to clear the body of organic poisons, such as certain insecticides. People report more mental alertness when this vitamin is in sufficient supply.

Deficiency of vitamin B3:
A deficiency may cause pellagra, the classic niacin deficiency disease, and is characterized by bilateral dermatitis, diarrhea, and dementia.

A shortage of niacin may be indicated with symptoms such as canker sores, depression, diarrhea, dizziness, fatigue, halitosis, headaches, indigestion, insomnia, limb pains, loss of appetite, low blood sugar, muscular weakness, skin eruptions, and inflammation.

Dosage:
The dosage underneath is the Recommended Dietary Allowance (RDA), but be aware that this dosage is the minimum that you require per day, to ward off serious deficiency of this particular nutrient. In the therapeutic use of this nutrient, the dosage is usually increased considerably, but the toxicity level must be kept in mind.

Male 18 mg per day and female 13 mg per day although 100 mg is mostly used in supplementation.

Large doses given to lower cholesterol may produce hyperuricemia, and hepatic abnormalities. These effects are reversed if the drug is reduced in amount or discontinued.

Toxicity and symptoms of high intake:
Nicotinic acid, but not nicotinamide in doses larger than 200 mg causes flushing by dilating the blood vessels, which can also cause the blood pressure to drop.
These flushes are normally harmless. Large dosages can also cause itching, elevated blood glucose, peptic ulcers and liver damage.

Best used with:

Niacin is best taken with the B group vitamins and vitamin c.

When more may be required:

Consuming alcohol and not having enough protein in your diet may increase your need for niacin.

People with diabetes, glaucoma, any liver disease or peptic ulcers should be careful of niacin supplementation.

Enemy of vitamin B3:

Niacin is lost readily when food is cooked in water.

Other interesting points:
Nicotinamide is under investigation for helping to prevent and control diabetes.

Food sources of vitamin B3:
Liver, lean meat, poultry, fish, rabbit, nuts, peanut yeast, meats including liver, cereals, legumes, asparagus, seeds, milk, green leafy vegetables, and fish.

Your daily cup of coffee also provides about 3 milligrams of niacin.

FoOdS In ViTaMiN B-12(CoBaLaMiN)

Vitamin B12 (cobalamin) is an important water-soluble vitamin.

In contrast to other water-soluble vitamins it is not excreted quickly in the urine, but rather accumulates and is stored in the liver, kidney and other body tissues. As a result, a vitamin B12 deficiency may not manifest itself until after 5 or 6 years of a diet supplying inadequate amounts.

Vitamin B12 functions as a methyl donor and works with folic acid in the synthesis of DNA and red blood cells and is vitally important in maintaining the health of the insulation sheath (myelin sheath) that surrounds nerve cells.

The classical vitamin B12 deficiency disease is pernicious anaemia, a serious disease characterized by large, immature red blood cells. It is now clear though, that a vitamin B12 deficiency can have serious consequences long before anaemia is evident. The normal blood level of vitamin B12 ranges between 200 and 600 picogram/milliliter (148-443 picomol/liter).

A deficiency often manifests itself first in the development of neurological dysfunction that is almost indistinguishable from senile dementia and Alzheimer's disease.

There is little question that many patients exhibiting symptoms of Alzheimer's actually suffer from a vitamin B12 deficiency.

Their symptoms are totally reversible through effective supplementation. A low level of vitamin B12 has also been associated with asthma, depression, AIDS, multiple sclerosis, tinnitus, diabetic neuropathy and low sperm counts. Clearly, it is very important to maintain adequate body stores of this crucial vitamin.


The amount of vitamin B12 actually needed by the body is very small, probably only about 2 micrograms or 2 millionth of a gram/day. Unfortunately, vitamin B12 is not absorbed very well so much larger amounts need to be supplied through the diet or supplementation.

The richest dietary sources of vitamin B12 are liver, especially lamb's liver, and kidneys. Eggs, cheese and some species of fish also supply small amounts, but vegetables and fruits are very poor sources.

Several surveys have shown that most strict, long-term vegetarians are vitamin B12 deficient.

Many elderly people are also deficient because their production of the intrinsic factor needed to absorb the vitamin from the small intestine decline rapidly with age.

Fortunately, oral supplementation with vitamin B12 is safe, efficient and inexpensive. Most multi-vitamin pills contain 100-200 microgram of the cyanocobalamin form of B-12. This must be converted to methylcobalamin or adenosylcobalamin before it can be used by the body. The actual absorption of B12 is also a problem with supplements. Swallowing 500 micrograms of cyanocobalamin can result in absorption of as little as 1.8 microgram so most multivitamins do not provide an adequate daily intake. The best approach is to dissolve a sublingual tablet of methylcobalamin (1000 micrograms) under the tongue every day. That will be sufficient to maintain adequate body stores. However, if a deficiency is actually present then 2000 microgram/day for one month is recommended followed by 1000 microgram/day. Some physicians still maintain that monthly injections of vitamin B12 is required to maintain adequate levels in the elderly and in patients with a diagnosed deficiency. There is however, no scientific evidence supporting the notion that injections are more effective than sublingual supplementation.

FoOdS In ViTaMiN B-2(RiBoFlAvIn)

Overview

Essential to energy generation, nerve development...

Benefits: Keeps healthy mucous membranes linings...

Natural Sources: Beef liver, dairy products...

How to Use Liquid: the best form due to its high bioavailability...

Cautions Consult your doctor if you are pregnant...

Deficiency Fatigue, red, swollen, cracked mouth tongue...

Overdose Itching, numbness, a burning sensation...

Side Effects Yellow urine (in large doses),

No needed action...

Interactions Antidepressants (tricyclic) - faReduces B-2 efficacy...

Overview: Vitamin B-2, otherwise known as riboflavin, is readily absorbed from foods, such as meat, dairy products, and fortified grains. This vitamin is essential to energy generation, nerve development, blood cell development, and the regulation of certain hormones.

How This Vitamin Works in Your Body:Releasing food energy ,Normal growth and development.Keeps healthy mucous membranes linings together with vitamin A.Keeps healthy brain and nervous system, skin, hair, and blood cells.Essential for iron, pyridoxine, and niacin functions.Could increase growth of body during development stages.Potential treatment for cheilitis.

The following may benefit from this supplement: People with needed nutritional supplements.Pregnant or breastfeeding women.Substance abusers.People with excess stress or who have undergone recent surgery.Hyperthyroidism sufferers.Participants in vigorous physical activity.

Where This Vitamin is Found: Bananas,Beef ,liver,Dairy products,Eggs,Enriched breads,Fortified cereals,Ham,Mixed vegetables,Pork,Tuna,Wheat germ.

How to Use:Available as:Liquid: the best form due to its high bioavailability and fast absorption.

Always choose liquid as your first choice when supplementing your diet.

Tablets: available

Recommended Daily Intakes.Men: 1.3 mgWomen: 1.1 mgPregnancy: 1.4 mgLactation: 1.6 mg

Cautions:Consult your doctor if you have:Are or planning to be pregnant.

Over 55:Increased need for riboflavin.
Pregnancy:Keep within DRI.
Breastfeeding:Keep within DRI.
Storage:Heat and/or moisture may alter the vitamin. Refrigeration is recommended.

Symptoms of Deficiency:Symptoms include red, swollen, cracked mouth and tongue; fatigue; depression; anemia; and greasy, scaly skin. The formation of cataracts may be a result of this vitamin deficiency.

Overdose:Signs of Overdose:None expected in individuals with normal kidney functioning. However, in rare cases, symptoms may be itching, numbness, a burning sensation, or light sensitivity.

Side Effects:Reaction or effect : What to do Yellow urine (in large doses) : No needed action. Interactions:Interacts with : Combined effect Antidepressants (tricyclic) : Reduces B-2 efficacy. Phenothiazines : Reduces B-2 efficacy.Probenecid : Reduces B-2 efficacy. Alcohol/Tobacco products : Reduces B-2 efficacy.

FoOdS IN ViTaMiN B-1(ThIaMiNe)

COLLOIDAL MINERALS

THIAMIN


Thiamin (vitamin B-1) is a water-soluble substance, consisting of thiazole and pyrimidine rings joined by a methylene bridge, with both moieties needed for full biologic action. Thiamin is found in high concentrations in skeletal muscle, the heart, liver, kidneys and brain. The total amount in an adult is about 30 mg and the biologic half-life in the body is about 15 days. It is not surprising that a state of severe depletion can be seen in patients on a strict thiamin-deficient diet in 18 days.

Thiamin pyrophosphate (TPP) is the coenzyme for pyruvate dehydrogenase, transketolase, and a-ketoglutarate. Decarboxylation in the tricarboxylic cycle is essential for generation of energy and production of the neurotransmitter acetylcholine. The pentose cycle generates NADPH (fatty acid synthesis) and pentoses for nucleic acid formation. TPP has been implicated also in sodium movement and impulse initiation in neuronal membranes.

In animals, thiamin is absorbed from the small intestine by an active (energy-requiring) process at concentrations below 2 µmoles/L and by passive (diffusion) transfer at higher levels. In rodents active transport is inhibited by ethanol, but this has not been documented in man. Malnutrition in man may contribute to decreased thiamin absorption, but this, too, requires more study. In blood, thiamin is present in erythrocytes as well as in plasma where it is bound largely to albumin.

Deficiencies:

1) Neurologic problems. These consist of central nervous manifestations including mystagmus, ophthalmoplegia, ataxia and memory deficit usually termed collectively as Wernicke's syndrome. This may merge into more extensive mental confusion with confabulation, usually called Korsakoff's psychosis. Another manifestation of thiamin deficiency, often in the setting of alcoholism, is peripheral neuropathy.

2) Cardiac problems. Cardiomegaly and congestive heart failure, with a characteristic high cardiac output presumably related to low peripheral resistance, is seen in thiamin deficiency and is termed cardiac (Shoshin) beriberi. The precise pathogenic mechanisms of these clinical syndromes are still uncertain, but are felt to be reflections of deranged carbohydrate metabolism, likely affecting the decarboxylation pathway. Detection of thiamin deficiency depends on a high index of suspicion (i.e. the syndrome may be seen with poor food intake, prolonged vomiting, intake of thiaminases in some types of fish and not just alcoholism) and the use of confirmatory laboratory tests. These include the measurement of erythrocyte transketolase activity and its enhancement on in vitro addition of thiamin pyrophosphate (TPP effect) and blood thiamin levels. The TPP effect may not be seen with chronic thiamin loss.


Clinical uses: Therapy in deficiency consists of parenteral administration of thiamin (intramuscular or intravenous) as 50-100 mg/day for 7-14 days, followed by oral therapy. In clinical disorders related to thiamin deficiency, therapy is urgent and should bypass the intestinal tract.


Diet recommendations: The Recommended Dietary Allowance for children and adults is 0.5 mg (1.9 µmoles) per 1000 Kcalories. A minimal intake of 1.0 mg/day is advised. In pregnancy an additional increment of 0.4 mg is suggested.


Food sources: Thiamin is present in many dietary products, but is found in large amounts in lean pork, legumes and yeast. Thiamin is destroyed by cooking at high temperature and by a pH above 8. As it is water-soluble, significant amounts may be lost in cooking water.


Toxicity: There is no toxicity with oral thiamin. There are only a few reports of toxic reactions to intravenous thiamin.

FoOdS ThAt GiVe ViTaMiN A

Vitamins have been one of the major nutritional discoveries of the 20th century. Health foods and cosmetics started promoting the vitamins. Vitamins cannot synthesise in the body in adequate amounts and therefore it should be supplied in food.

Deficiency of vitamins leads to various illnesses. Few of the vitamins are soluble in water where as some are soluble only in fat.

Vitamin A is a fat-soluble vitamin. MC Collum and Davis discovered this vitamin in 1913 at John Hopkins University in America, when they isolated a growth factor in egg yolk, butter, and cod liver oil. In 1920 Rosenhein and Drummond demonstrated the relationship of vitamin A to the plant pigment carotene. Carotene is a precursor of vitamin A in the body and is therefore known as pro-vitamin A.

Carotene is present in green and yellow vegetables and yellow fruits. Animals do not produce this. Carotene has alpha, beta, and gamma isomers. Among these isomers beta-carotene is the most widely distributed in food and more effectively converted into vitamin A. It does not get destroyed at ordinary levels of heat.

Vitamin A plays an important role in various functions of the body. It plays an important role in maintaining proper vision. This vitamin is required for formation and integrity of the epithelial tissue result in a healthy glowing and soft skin. It is required for proper growth and development of skeletal system of the body. Role of this vitamin in the immunological defence mechanism of the body is very important. Beta-carotene also has an important role as an anti-oxidant. Studies have shown that diets high in carotenoids are often associated with a reduced risk of certain cancers. This protection is however seen only if the source of beta-carotene is a food, and not the supplements.

Vitamin A is absorbed along with fat from the proximal small intestine. The absorption is more rapid in men than women and the absorption is decreased with intestinal roundworm, hookworm, and giardiasis infestations. After absorption this fat-soluble vitamin is stored in the liver. Among the carotene that is absorbed from vegetable foods, beta-carotene accounts for about 33-50%. Only one third of the beta-carotene is absorbed and only one half of what is absorbed is converted to vitamin A. Liver can store large amounts up to about 100000mg of vitamin A these reserves may last for 6-9 months.

Vitamin A is present in animal foods like whole milk, curd, butter, ghee, egg yolk, and liver. The liver oils of certain fish like cod halibut and shark are the richest sources of vitamin A. Spinach, amaranth, coriander leaves, curry leaves, drumstick leaves, ripe mangoes, papaya, fresh apricot, orange, raspberry, carrot, yellow pumpkins, mint, lettuce and tomato are rich in carotene. Among pulses red gram and masoor dhal has most carotene content.

Source

Carotene contentug /100g
Vitamin A equivalent(ug) Per 100g
Red palm oil
25,000-33,000
4167-5500
Green leafy vegetables
Amaranth leaves
1,600-7,000
266-1166
Cabbage
1300
217
Coriander leaves
7,000-8,000
1166-1333
Curry leaves
8,000
1333
Drumstick leaves
7700
1283
Fenugreek leaves
2700
450
Radish leaves
4500
750
Mint
1800
300
Spinach
3600
600
Other vegetables
Carrot
1,300-2,600
217-434
Pumpkin, yellow.
600-720
100-120
Fruits
Jack fruit
320
54
Mango, ripe
3000
500
orange
210
35
Tomato ripe
190
32*Source -Food & Nutrition Dr.M.Swaminathan

Night blindness
Bitot's spot
Xerophthalmia
Xerosis conjunctiva
Xeroasis cornea
Keratomalacia
Follicular hyper keratosis or phrynoderma

Consumption of excess of vitamin A causes headache, fatigue, irritability, nausea, vomiting, and anorexia, which will disappear on withdrawal of vitamin A in take.

Vitamin A and carotene are stable to ordinary cooking methods, though some loss may occur at temperature above 100 degree Celsius as when butter or palm oil is used for frying.

Fruits and other foods that are dried in the sun lose much of their vitamin A. Considerable losses of vitamin A may occur in fish liver oils bottled in colourless glass.

ThE ImPoRtAnCe Of MiNeRaLs

Minerals(Nutrient and Health/Disease Associations)

For years the supplement market has been dominated by vitamins, but vitamins and amino acids are useless without minerals because all enzyme activities involve minerals. Minerals are needed to maintain the delicate cellular fluid balance, to form bone and blood cells, to provide for electrochemical nerve activity, and to regulate muscle tone and activity (including organ muscles like the heart, stomach, liver, etc.)

Minerals are primarily stored in bone and muscle tissue so toxicity is a possibility. Toxicity risks increase when one isolated mineral is ingested without any supportive cofactor nutrients. Such situations of mineral toxicity are quite rare, because toxic levels accumulate only if massive overdoses persist for a prolonged period of time.

BoronRDA: Not EstablishedResearched
Supplement Range: 1.5 mg to 6.0 mgAverage Daily Intake: 0.35 to 0.42 mg

Notes: never above 45 mg per day, interferes with riboflavin and phosphorus uptake

Prior to 1981 boron was thought to be unimportant in human nutrition. Since then numerous animal and human studies have established it as essential for normal growth and for hormones involved in bone metabolism, and for normal balanced levels of estrogen and testosterone. A 1988 study by Neilsen and Prasad "Essential and Toxic Trace Elements in Human Health and Disease," found that boron is essential for the manufacture of several hormones. Overaggressive marketing claims touted boron for high testosterone levels; this is false, boron only helps the body to maintain normal levels. Of course without those normal levels many facets of enjoyable living will suffer.The U.S. Department of Agriculture conducted a study on boron and found that within eight days of boron supplementation of 3 milligrams, the test group of postmenopausal women showed 40% less loss of calcium and 33% less loss of magnesium through their urine than before boron supplementation. In spite of this study and numerous others, boron has yet to be added to the "Essential Nutrient" list and given an RDA intake level.

Body Components and Functions

Bones -- cofactor for mineral uptake into bone matrix structure
Hormones -- including estrogen and testosterone

Deficiency Symptoms
insomnia
muscle cramps
bone pain
backache
PMS and menstrual cramps
menopause problems

Therapeutic Uses
arthritis
fatigue
migraine headaches

nervousness
fluid retention

depression
hot flashes
backache

Natural Sources
Cheese, sardines, salmon, dark leafy vegetables, and sesame seeds


CalciumRDA: 1,200 mg
Researched Supplement Range: 1,000 mg to 1,600 mg

Average Daily Intake: 743 mgNotes: above 2,500 mg per day may stress the kidneys and may result in kidney stones, spread dose out during day and take with food.

Most calcium in the body is contained in the bones, but about 1% is used for nerve impulses and muscle contractions (including heart, kidney, and other organs) that sustain life and provide movement. Calcium participates in the protein structuring of RNA and DNA (so it affects the genetic structure and genetic mutations in the body's constant cellular replacement program).

Deficiencies of calcium and magnesium have been linked by researchers to high blood pressure. Calcium also aids in reducing the symptoms of premenstrual syndrome, and even in protection against colon cancer.

If daily calcium intake is inadequate the body steals bone calcium so that you won't die. In other words, your Blood Serum Calcium and Bone Calcium levels are constantly adjusting to maintain your most vital body functions.

A variety of calcium supplements exist, but absorption will vary greatly depending on the type of calcium, added cofactor nutrients that enhance calcium uptake, and individual bioabsorption (mainly adequate digestive acids to dissolve the calcium by the time it reaches the small intestines).

Antacids, such as Tums™, are a ridiculously poor source. First of all, most brands contain high levels of aluminum. They also contain calcium, but none of it is ever absorbable since the antacid neutralizes all stomach acids. So when you see an antacid company advertising their product as a calcium supplement, just grin from ear-to-ear because you know it's one of the biggest supplement hoax's on today's market.

Chelated calcium forms like gluconate, citrate, fulvate, and amino acid chelates are metal-free. The citrate malate form is to our knowledge the most bioavailable form of calcium ever researched. The poorest sources of calcium are the carbonate or dolomite type and these types can even contain metallic aluminum or lead.

If the label doesn't say what type of calcium is in a product it is probably the cheap carbonate form. Any company that puts more expensive chelates in their product will want to promote that fact on their label. If a product lists both the chelate form and the carbonate form you should avoid it--most likely it has lots of carbonate and just a little bit of chelate in it so that a semi-educated consumer will think that it is a good product. It will cost less, but by using that cheap calcium supplement you are cheating your body!

Body Components and Functions

Bones, teeth, nails, blood, heart, skin, and soft tissue.

The most important of the 11 nutrients known for bone/tooth formation, blood clotting, heart rhythm, nerve tranquilization, nerve transmission, muscle growth and contractions.

Deficiency Symptoms
heart palpitations
insomnia
muscle cramps
nervousness
arm/leg numbness
tooth decay

Therapeutic Uses
arthritis
osteoporosis
heart palpitations
aging symptoms
backache
bone pain
finger tremors
foot/leg cramps
insomnia
menstrual cramps
menopause problems
nervousness
overweight
premenstrual tension
rheumatism

Natural Sources
Cheese, sardines, salmon, dark leafy vegetables, and sesame seeds.


ChromiumRDA: 50 mcg to 200 mcg
Researched Supplement Range: 50 mcg to 800 mcgAverage Daily Intake: 25 mcg

Note: Trivalent chromium is very safe. However, hexavalent industrial chromium is highly toxic and a known carcinogen, so steer clear of fumes and dust if you work in that environment.

Ongoing studies using up to 1,000 mcg per day have shown no toxic effects.

Chromium was identified in 1957 by researchers Walter Mertz and Kenneth Swartz as the active component of the "glucose tolerance factor (GTF)." Signs of chromium deficiency mirror the symptoms of Type II Adult Onset Diabetes. Read on and you will see that chromium is an extremely important nutrient, and yet it took over 30 years before chromium was listed in the 1989 edition of the RDA handbook. That RDA handbook points out that chromium is essential for normal glucose metabolism, insulin metabolism, fatty acid metabolism, and muscle growth.
Recent studies found that chromium helps raise HDL cholesterol, the "good" kind that escorts bad cholesterol out of your body. The 30-year delay makes chromium a good example of why you should not regard the RDA guidelines as an up-to-date source of optimal nutrition information.

Many studies have been done on the muscle-enhancing and fat-reducing effects of chromium picolinate. In one study, patients were given chromium picolinate in one of the following three doses daily for 2 1/2 months: 0 microgram (placebo), 200 micrograms, or 400 micrograms. The fifteen patients taking the 200 mcg and 400 mcg dose lost an average of 4.2 pounds of fat. The group taking the placebo lost only 0.4 pounds. Even more impressive was the chromium group's muscle gain (1.4 versus 0.2 pounds) versus that of the placebo group. The results were most striking in elderly subjects and men. The men taking chromium picolinate lost more than 7 times the body fat as those taking the placebo (7.7 versus 1 pound) Another intriguing area of study is a series that was done on pigs at the Baton Rouge LSU Department of Animal Science. Pigs are unique because they tend to overeat and get fat, just like humans, and they have a similar insulin metabolism. However, pigs won't cheat or change their habits, they don't even know they are being studied! They just belly up to the trough and "pig out" as usual. The test group were fed chromium picolinate and compared with a separate control group. The chromium fed pigs increased their lean tissue mass by an average of 7% and reduced what they term "tenth-rib fat" by 21%. That's a much leaner healthier pig, and the lazy porker didn't even have to start an exercise program.

The average American diet is chromium deficient. Researchers estimate that two out of every three Americans are hypoglycemic, prehypoglycemic, or diabetic. It's easy to see why since 98% of chromium is destroyed when flour is refined and the flour was already chromium deficient from being grown on depleted farm soils. The average American consuming the average diet laden with sugars and refined flour doesn't stand a chance. It doesn't take long to add up the score and see why adult onset diabetes is winning and the average American is losing.
Body Components and Functions -- Arteries, and blood. Part of glucose and insulin metabolism (energy). Weight-loss aid while increasing lean body mass.

Deficiency Symptoms
arteriosclerosis
glucose intolerance in diabetics
diabetic symptoms

Therapeutic Uses
diabetes
hypoglycemia
elevated blood cholesterol
triglyceride levels
weight loss
acne

Natural Sources
Brewers yeast, whole grains, raw cane sugar, meat, shell fish, chicken, clams, and corn oil.


Cobalt

RDA: 3 mcg to 4 mcg
Researched Intake Guide: Not set to date
Average Daily Intake: Unavailable

Cobalt is one of the essential trace minerals that has been taken out of our soils by replacement of only NPK. Until the 1940's, most farmers returned essential minerals to the soil by mulching, manuring, and crop rotation. At the end of the Second World War, drug conglomerates making nitrates and phosphates for explosives, were frantic for new markets, and began selling NPK fertilizers at incredibly low prices that made traditional farming methods uneconomic. So therefore, the American soils have been reduced to only Nitrogen, Potassium, and Phosphorus, leaving out all the other essential trace minerals.

Human bodies need essential minerals to grow, cobalt is one that forms an essential part of vitamin B¹². It is also a necessary cofactor for making the thyroid hormone.
Body Components and Functions -- Blood. Aids in hemoglobin formation.

Deficiency Symptoms
slow growth and development

Therapeutic Uses
anemia
retardation

Natural Sources
All green leafy vegetables, clams, liver, oysters, milk, and red meat.


CopperRDA: 1.5 mg to 3.0 mg
Researched Supplement Range: 0.5 mg to 3.0 mg
Average Daily Intake: 1.2 mgNote: High dosages of copper—15 mg to 35 mg—could adversely affect zinc absorption.

Copper is an essential trace mineral involved in many functions in the human body. It helps build bones and make blood. It is also important in forming elastin and collagen, which are the connective tissues of skin, muscles, heart, blood vessels, and lungs. Copper is involved in the healing process, energy production, hair and skin coloring, and taste sensitivity. It is also needed for healthy nerves and joints. Interestingly the highest tissue concentrations of copper are found in the brain.

According to Dr. Leslie Kelvay, M.D., Sc.D. from the Grand Forks Human Nutrition Research Center, copper-deficient animals have weakened hearts and blood vessels and may die from heart failure or a ruptured aorta. They also develop cartilage breakdown similar to that which takes place in osteoarthritis.

But more is not better, excess above 10 mg will often produce nausea and above 65 mg will cause vomiting (not a healthy situation). So just make sure you get a little bit every day, don't megadose.

Body Components and Functions -- Blood, bones, brain, connective tissues, skin, and nerves.

Development of hair and skin color, healing processes of body, hemoglobin and red blood cell formation.

Deficiency Symptoms
Cardiovascular Disease
High LDL Cholesterol
aneurysms ruptures
artery wall damage
general weakness
low energy
brain disturbances
early aging signs
impaired immune function
anemia
baldness
slow healing sores
joint dysfunction and pain

Therapeutic Uses
heart disease
high cholesterol
artery wall damage
chronic fatigue
arthritis
osteoporosis
skin dryness/unelasticity
Alzheimer's disease
immune dysfunctionality
anemia
baldness

Natural Sources
Beef liver, organ meats, oysters and other shellfish, almonds, beans and legumes, prunes, and green leafy vegetables.


FlourideRDA: Not established
Researched Supplement Range: Not set to date
Average Daily Intake: Unavailable

Fluoride is essential for both teeth and bones. Calcium by itself won't build a molecule of bone.

To use the calcium, your body has to have adequate supplies of at least 9 other minerals; and flouride is one of those minerals.

A study done in 1994 states that using calcium and fluoride helps in rebuilding bone loss and prevents new spinal fractures in patients with osteoporosis. Here is an interesting note for nutrient synergy. Have you heard that molybdenum will be added with the flouride that's in drinking water and toothpaste? We haven't heard it yet either! But since a study was published in Trace Elements and Dental Disease stating that molybdenum combined with flouride is more effective at decreasing cavity rates than just flouride alone; the implementation of a "new and improved" toothpaste is probably just a few months away.

Body Components and Functions -- Strengthens bones and reduces tooth decay.

Deficiency Symptoms
Not known

Therapeutic Uses
tooth decay
bone growth

Natural Sources
milk, carrots, garlic, seafood, and fluoridated drinking water.


GermaniumRDA: Not established
Researched Supplement Range: Not set to date
Average Daily Intake: Unavailable

Germanium carries oxygen to the cells. This helps to fight pain, keep the immune system functioning properly, and rid the body of toxins and poisons.

A Japanese scientist, Kazuhiko Asai, found that individuals taking 100-300 mg of germanium improved many illnesses including rheumatoid arthritis, food allergies, elevated cholesterol, chronic viral infections, cancer and AIDS.

Body Components and Functions -- All cells.

A relatively new mineral. Builds immune cells, gives energy, and has rejuvenate properties. A powerful antioxidant that also relieves pain.

Deficiency Symptoms
Not known

Therapeutic Uses
anemia
arthritis

Natural Sources
Garlic, aloe, comfrey, chorella, ginseng, and water cress.


IodineRDA: 150 mcg
Researched Supplement Range: 50 mcg to 200 mcg
Average Daily Intake: 250 mcgNotes: not toxic up to 2,000 mcg daily, but may exacerbate acne.

You need dietary iodine to make your thyroid hormones. Because they control all energy in the body, you better get it right. Inadequate iodine causes the thyroid in the neck to grow massive (goiter).

Goiters affect over 200 million people throughout the world, and 96% of it is caused by iodine deficiency! In 1924 the goiter rate for people in the Michigan was an amazing 47%, that is when iodine began to be added to table salt. Now goiters are quite rare in the U.S. and other industrialized countries.

Seafood of any kind is the best food source. Even breathing sea air every day will give you sufficient iodine to prevent goiter. Iodine intakes in the general population, however, have been declining steadily since 1980, presumably because people are cutting down on salt.

Body Components and Functions -- Hair, nails, thyroid gland, brain, skin, and teeth. Energy production, metabolism (excess fat), physical and mental development.

Deficiency Symptoms
dry hair
goiter
intellectual disability
growth retardation
irritability
nervousness
obesity

Therapeutic Uses
arteriosclerosis
hair problems
goiter
hypothyroidism

Natural Sources
Kelp, seafood, fish liver oils, egg yolks, citrus fruits, and garlic.


IronRDA: 15 mg
Researched Supplement Range: 10 mg to 25 mg
Average Daily Intake: 10 mg

Notes: If more than 100 mg of iron are taken per day, your risk of infection increases, and there are multiple toxic side-effects.

Iron mainly functions in the hemoglobin in our red blood cells, which transports oxygen from the lungs to the body's tissues, including the muscles and the brain. Iron can be accessed in many different types of food, but only a small percent is actually absorbed into the body. About 50% of women are iron deficient, and women who are menstruating or pregnant are usually the worst.
More than thirty years ago, researchers found that low levels of iron were correlated with a condition called akathisia, which comes from the Greek word meaning "can't sit down," and is now called the "restless legs syndrome" (RLS). No further research was done until recently when the Department of Geriatric Medicine of the Royal Liverpool University in Liverpool, U.K. completed a study that confirmed that the RLS severity score improved significantly in relation to the levels of iron in the blood.

The downside of iron is that it is very likely the cause of infant abuse! How so? Here are several facts, evaluate them for yourself:
Bacteria flourish in an iron rich environment; the medical text, "Iron and Infection" presents numerous studies that document this. Athletes that over supplement with iron to get a training edge often find themselves having problems with recurrent illnesses.

Babies don't need extra iron because they are born with high levels of tissue iron; almost twice as much tissue reserve iron as an adult. This is enough tissue iron reserve for a year of normal growth.
Mother's milk has almost no iron present, and a baby's virgin bacteria-free digestive system uses only lactic acid bacteria to digest milk.
Iron in an infant digestive tract causes a flourishing of other bacteria in the digestive tract causing bloating and gas discomfort, resulting in a ver-r-r-r-r-y fussy infant, and a ver-r-r-r-y stressed out parent one who can hopefully maintain their patience.
Then there's the fact that lower income families on the government "Women, Infants, and Children (WIC) program have no choice but to use iron-fortified infant formulas. Combine fussy infant stress with financial stress and you have a prime formula for infant abuse.
So if you know someone with a fussy colic infant, check the infants diet! The whole situation stems from the old medical texts incorrectly assuming that the common occurrence of pregnancy anemia means that infants must be anemic. What about the manufacturers? They are responsible for producing a product that is supposed to replace mother's milk. Don't they realize the truth? If they do they are just to greedy to give up market share by not putting "fortified with iron" on the label.

Body Components and Functions -- Blood, bones, nails, skin, and teeth. Hemoglobin production, stress and disease resistance.

Deficiency Symptoms
breathing difficulties
brittle nails
iron deficiency
anemia (pale skin, fatigue)
constipation

Therapeutic Uses
alcoholism
anemia
fatigue
colitis
menstrual problems

Natural Sources
Bananas, black molasses, prunes, raisins, whole rye, walnuts, kelp, lentils, liver, kidney, heart, red meat, oysters, and raw clams.


LithiumRDA: Not established
Researched Supplement Range: Not set to date
Average Daily Intake: Unavailable

Body Components and Functions -- Nerves, muscles, and brain. Helps transport sodium metabolism to brain nerves and muscles.

Deficiency Symptoms
nerves
mental disorders
Therapeutic Uses
paranoid schizophrenic

Natural Sources
Kelp, dulse, and seafood.

MagnesiumRDA: 350 mg
Researched Supplement Range: 400 mg to 1,200 mg
Average Daily Intake: 329 mg

Magnesium functions in more than 300 enzymatic reactions. Magnesium is essential for the conversion of vitamin D to its biologically active form that then helps the body absorb and utilize of calcium.
The typical American diet is frequently very low in magnesium. Many surveys have indicated that over 80 percent of Americans get less than the Recommended Dietary Intake (RDI) of this important mineral. The highest magnesium concentration is found in the tissues that are most metabolically active including the brain, heart, liver, and kidney.

"Every 30 seconds someone will die from cardiovascular disease." Magnesium supplements can improve energy production within the heart, improve delivery of oxygen to the heart, reduce demand on the heart, inhibit the formation of blood clots, and improve heart rate. "Magnesium supplementation has been used in many of these applications for over 50 years!"
Magnesium is also effective with Chronic Fatigue Syndrome. People with CFS have low red blood cell magnesium levels. A recent study in the United Kingdom conducted a double-blind experiment with CFS patients and magnesium supplements. The researchers concluded that 80% of the patients receiving magnesium reported "significantly improved energy levels, better emotional state, and less pain."

On a daily average, more than 9 million Americans are exposed to noise levels above 85 decibels, the level where the risk for permanent hearing loss increases exponentially. Since magnesium is essential in regulating cellular membrane permeability and neuromuscular excitability, researchers decided to test the hypothesis that noise-induced hearing loss and magnesium are related. The researchers were right! They discovered that magnesium supplementation is highly effective in preventing noise-induced hearing loss.

Body Components and Functions -- Arteries, bones, heart, muscles, nerves, and teeth. An important nutrient--out of the known 11 nutrients--for building bone. Acid/alkaline balance, blood sugar, metabolism (energy), and metabolism (calcium and vitamin C). Needed to balance with calcium.

Deficiency Symptoms
confusion
disorientation
easily aroused anger
nervousness
rapid pulse
tremors
tiredness/fatigue

Therapeutic Uses
alcoholism
heart attack
erratic heart beat
high cholesterol
heart conditions
depression
kidney stones
nervousness
prostrate troubles
sensitivity to noise
chronic fatigue
stomach acidity
tooth decay
overweight


ManganeseRDA: 2.0 mg to 5.0 mg
Researched Supplement Range: 2.0 mg to 5.0 mg
Average Daily Intake: 2.7 mgNotes: Low level of toxicity, except industrial manganese dust, which causes locura manganica, permanent insanity

Manganese plays an essential part of proper bone and cartilage formation, and glucose metabolism. Manganese helps build and support strong bones in your body, but many people are deficient in this mineral because as much as 75 percent of all manganese is lost in the refining of wheat to white flour.

Studies of animals have shown that the animals deficient in manganese have similar bone problems as people with osteoporosis. The bones actually appeared to be riddled with holes.

Nobody wants holes in their bones and yet many "calcium bone formulas" will not contain the cofactor manganese.

Body Components and Functions -- Forms bone and fragile ear and joint cartilage.
Brain, thyroid and mammary glands, muscles, and nerves. Is part of glucose metabolism.
Enzyme activation, reproduction and growth, sex hormone production, and tissue respiration. Needed for normal bone growth.

Deficiency Symptoms
ataxia(muscle coordination failure)
dizziness
ear noises
hearing loss
Therapeutic Uses
allergies
asthma
diabetes
fatigue
osteoporosis

Natural Sources
Nuts and grains, spinach, beets, brussel sprouts, and kelp.


MolybdenumRDA: 50 mcg to 250 mcg mg
Researched Supplement Range: 40 mcg to 500 mcg
Average Daily Intake: 109 mcg

Notes: toxicity starts at 10 mg daily, causing gout-like disease

Molybdenum functions as a component in several enzymes that are involved in alcohol detoxification, uric acid formation, and sulfur metabolism. Researchers have also found a that low molybdenum levels is an associated condition accompanying cancer.

Studies in China concluded that where soil molybdenum levels are low, the rate of esophageal cancer is higher. "Presumably the anticancer effects of molybdenum stem from its role in the detoxification of cancer-causing chemicals." Molybdenum is also correlated with cavity prevention and tooth decay. It is possible that molybdenum enhances flouride, causing less tooth decay.

Body Components and Functions -- Blood. Integral part of enzymes involved in oxidation processes.

Deficiency Symptoms
Not known

Therapeutic Uses
copper poisoning
improper carbohydrate metabolism

Natural Sources
Brown rice, millet, buck wheat, legumes, leafy vegetables, and whole cereals.


PhosphorusRDA: Not established
Researched Supplement Range: Not needed
Average Daily Intake: 1,500 mg

Notes: megadoses cause the body to lose calcium, because of its interaction with calcium metabolism

Out of the 800 grams of phosphorous in your body, about 88% is in your bones. The other 12% is used for many other important processes in the body including the metabolism of red blood cells, and the production of ATP in the energy cycle. Phosphorus is found in many foods, so most people have a sufficient intake of this mineral.

Body Components and Functions -- Bones, brain, heart, kidneys, nerves, and teeth. Cell growth and repair, energy production, heart muscle contraction, metabolism (calcium, sugar), muscle activity, vitamin utilization.

Deficiency Symptoms
appetite loss
fatigue
irregular breathing
nervous disorders
overweight
weight loss

Therapeutic Uses
arthritis
stunting growth in children
stress
tooth/gum disorders
fatigue

Natural Sources
Dairy products, whole grains, seeds and nuts, egg, fish, and poultry.


PotassiumRDA: 3,500 mg
Researched Supplement Range: 100 mg to 500 mg
Average Daily Intake: 2,500 mg

Note: Potassium supplements of up to 5 grams per day have been shown to be safe.

Individuals with kidney diseases or complications should not take supplemental potassium. Also, potassium taken on an empty stomach can cause nausea.
Potassium is an electrolyte that interacts with sodium to conduct nerve impulses and many other functions in the cells. In the past, high potassium foods used to dominate, but unfortunately through evolution, our food has become saturated with sodium. The processing of food fills it with sodium and reverses the high potassium/low sodium ratio. For example: stone-ground whole wheat flour is 120 parts potassium to 1 part sodium, whereas commercial whole wheat bread is 100 parts potassium to 570 parts sodium.

This reversal in the potassium/sodium ratio has increased the incidence of high blood pressure; but studies show that increasing dietary potassium intake will lower blood pressure. For example, a study was done on adults with mild hypertension. Some of the patients received either 2.5 grams of potassium per day, 2.5 grams of potassium plus 480 milligrams of magnesium, or a placebo for 8 weeks. The study showed that systolic blood pressure was lowered by a significant amount in the patients who received the potassium supplements.

Body Components and Functions -- Blood, heart, kidneys, muscles, nerves, and skin. Rapid growth, and nerve tranquilization.

Deficiency Symptoms
acne
continuous thirst
dry skin
constipation
general weakness
insomnia
muscle damage
nervousness
slow irregular heartbeat
weak reflexes

Therapeutic Uses
acne
alcoholism
allergies
burns
colic in infants
diabetes
high blood pressure
heart disease
angina
heart attack

Natural Sources
Green leafy vegetables, bananas, tomatoes, water cress, and whole grains.


SeleniumRDA: 70 mcg
Researched Supplement Range: 200 mcg to 400 mcg
Average Daily Intake: 108 mcg

Note: To maintain the proper level of selenium, only a small amount is needed.
Contrary to popular belief, more is not always better. Megadosages over the researched intake levels have caused toxic results, to the point of hair and fingernail loss. Balanced nutrient ratios and broad interactive nutrient coverage provides the best results.

Since 1949 researchers have been trying to get selenium into the RDA handbook, and it finally made it 40 years later in 1989. Selenium works as an antioxidant with vitaman E to destroy hydroperoxides, free radicals that damage cell membranes. Selenium is a antioxidant weapon that must be in any health arsenal for battling cancer, cardiovascular disease, diabetes, and arthritis. In fact several of these major diseases have been proven to be associated with selenium deficiency.

The Committee on Diet and Health established by the Food and Nutrition Board extensively researched the relationship between selenium and cancer. They found that "low selenium intakes or decreased selenium concentrations in the blood stream are associated with increased risk of cancer in humans." Although low levels of selenium are linked with many forms of cancer, respiratory and gastrointestinal tract cancers are affected the most by selenium.
Selenium levels are have also been correlated with heart disease and strokes. Researchers have found that rates for heart disease are highest where selenium intakes are lowest. "In one double- blind study, 81 heart attack patients were randomly assigned to receive 100 micrograms of selenium or a placebo. After 6 months, there were 4 fatal heart attacks and 2 nonfatal heart attacks in the placebo group compared to no deaths and 1 nonfatal heart attack in the selenium group."

Among the leading causes of impaired vision and blindness in the United States, cataracts are number one. The lens depends on adequate levels and activity of superoxide dismutase, catalase, and glutathione peroxidase; and adequate levels of the accessory antioxidants vitamins E and C and selenium. The reason selenium supplements are so important is because human lens glutathione peroxidase is selenium-dependent. Proper selenium levels in the human eye would significantly cut down on the number of cataract surgeries performed every year in the U.S.

Body Components and Functions -- Blood, membranes, cells, organs, prostrate gland, liver, and testicles. Powerful antioxidant that protects cellular and organelle membranes from free radical damage. Helps the body handle hydrogenated and polyunsaturated (trans) fats. Slows the aging process of skin and organs.

Deficiency Symptoms
heart disease
heart attack
stroke
early aging signs
age spots
muscular dysfunction
myalgia
organ failures
immune system problems

Therapeutic Uses
slow the aging process
cardiovascular disease
heart attack
stroke
myalgia
muscular dystrophy
organ dsyfunction
cancer
Alzheimer's disease
immune system

Natural Sources
Wheat germ, kelp, garlic, seafood, and bran.


SiliconRDA: Not established
Researched Supplement Range: 5 mg to 20 mg
Average Daily Intake: 329 mg

Notes: generally regarded as being nontoxic, but increased levels of silicon have been detected in Alzheimer's disease patients

Second to oxygen, silicon is the most abundant element on earth, but it wasn't regarded as an essential nutrient for health until 1972. All the publicity about the toxicity of silicon breast implants should not be confused with silicon as a nutrient. Silicon (the nutrient) is important for normal bone growth, and for proper integrity of the skin.
One study of 50 women with signs of aging skin, hair and nails produced very significant results. After 90 days of taking daily oral doses of 10 milliliters of colloidal silicic acid and applying colloidal silicic acid twice daily to the face, improvements were made in the thickness of skin, strength of skin, wrinkles, and health of the hair and nails.

Body Components and Functions -- Bones, hair, nails, and teeth. Helps healing process and builds immune system.

Deficiency Symptoms
aging symptoms of skin (wrinkles)
thinning/loss of hair
poor bone development
soft or brittle nails

Therapeutic Uses
hair loss
irritations in mucous membranes
skin disorders
insomnia

Natural Sources
Flaxseed, oats, nuts, seeds, apples, and beets.


SodiumRDA: 0.5 g
Researched Supplement Range: Not needed
Average Daily Intake: 5 g

Notes: never above 45 mg per day, interferes with riboflavin and phosphorus uptake
Sodium is one of the three main electrolytes in the body. Without electrolytes, the body would completely stop working. Daily consumption of salty foods provides more than enough dietary intake.

Body Components and Functions -- Blood, lymph system, stomach, muscles, and nerves. Normalizes glandular secretions.

Deficiency Symptoms
excessive sweating
chronic diarrhea
nausea
respiratory failure
heat exhaustion
impaired carbohydrate digestion

Therapeutic Uses
sun stroke
heat prostration
muscular weakness
mental apathy

Natural Sources
Sea salt, kelp, shellfish, carrots, and kidney.


SulfurRDA: Not established
Researched Supplement Range: Not set to date
Average Daily Intake: Unavailable

Sulfur is a structural part of most proteins and thereby participates in many life-sustaining enzymatic, antibody, and tissue activities. It also is found in the anticoagulant heparin and in chondroitin sulfate and glucosamine sulfate. Deficiency of sulfur results in degeneration of collagen, cartilage, ligaments, and tendons.

Body Components and Functions -- Hair, skin, nails, and nerves. Collagen synthesis and body tissue formation.

Deficiency Symptoms
Not known

Therapeutic Uses
arthritis
eczema
dermatitis
psoriasis

Natural Sources
Radish, onions, kale, and water cress.


VanadiumRDA: 10 mcg to 60 mcg
Researched Supplement Range: 10 mcg to 100 mcg
Average Daily Intake: Unavailable

Notes: excessive amounts lead to cramping and diarrhea

According to an article in the Journal of the American Dietetic Association, vanadium has an essential role in human nutrition. Vanadium research has shown that this nutrient improves insulin action and even mimicks the functionality of insulin.

Most research on vanadium has been done on animals, but most researchers would agree that vanadium would produce similar effect on humans. In one study on goats, researchers discovered that after a 3-year vanadium restricted diet, female goats gave birth to kids with serious birth defects. Some of the kids were born with a reversible bone deformity, some died within 3 days, some could not stand after birth, and the mothers produced significantly less milk.

Body Components and Functions -- Heart and blood vessels. Inhibits formation of cholesterol in blood vessels.

Deficiency Symptoms
high blood pressure
hardening of arteries
Therapeutic Uses
heart attack prevention
high blood pressure
arteriosclerosis
diabetes

Natural Sources
Fish.


ZincRDA: 15 mg to 19 mg
Researched Supplement Range: 15 mg to 50 mg
Average Daily Intake: 8.6 mg

Notes: toxicity of zinc is low up to 500 mg/day

Zinc is a part of every cell in the body and forms part of over 200 enzymes that have functions ranging from proper action of body hormones to cell growth. Because the body readily uses zinc for many different functions, it constantly needs to be replaced. Sufficient levels of zinc are very important for the body's immunity and strength.

Zinc plays a vital role during pregnancy, and because of that, the dosage taken during pregnancy should be increased. It has been proven that low zinc levels are associated with premature births, low birth weight, growth retardation, and preeclampsia--a serious condition of pregnancy associated with elevations in blood pressure, fluid retention, and loss of protein in the urine. A study was conducted of African-American women who had relatively low plasma zinc levels early in pregnancy. The women were given either a placebo or 25 milligrams of zinc in the form of zinc sulfate, and a daily prenatal vitamin/mineral tablet that contained folic acid, iron, and other minerals but no zinc. The results showed that the babies from the zinc-supplemented group had greater body weight and head circumferences than the placebo group. Zinc supplementation at higher dosages during pregnancy is critical for the baby's health.

Zinc also works wonders on the immune system, especially for fighting the common cold. Zinc works like vitamin C and uses its antiviral activity against several viruses that cause the common cold. A double-blind clinical trial demonstrated zinc-containing lozenges significantly reduced the average duration of common colds by 7 days. As you can see, lozenges containing zinc are miracle workers, which accounts for their increasing popularity.

Male sexual function can also be linked back to zinc. Male hormone metabolism, sperm formation, and sperm motility are all associated with levels of zinc. Several studies have proven the success of zinc supplementation in cases of infertility and sterility.

Zinc can also help fight every teenagers worst nightmare--acne. In several studies, zinc has demonstrated similar results to tetracycline in superficial acne and superior results in deeper acne. For those who want blemish-free skin, try taking extra zinc.

Body Components and Functions -- Blood, brain, heart, and prostrate gland. Burn and wound healing, carbohydrate digestion, prostrate gland function, reproductive organ growth and maturity, vitamin B1, and phosphorus and protein metabolism. Needed for bone growth. Often deficient in those with arthritis.

Deficiency Symptoms
delayed sexual maturity
fatigue
loss of taste
poor appetite
prolonged wound healing
retarded growth
sterility

Therapeutic Uses
alcoholism
alzheimers
arteriosclerosis
baldness
cirrhosis
arthritis
osteoporosis
diabetes
internal/external wound/injury healing
high cholesterol
infertility
fatigue