Blood Type Diet - Type A

Michael Lam, MD, MPH

www.DrLam.com

Type As flourish on vegetarian diets Type As are predisposed to heart disease,

cancer, and diabetes. It is particularly important for sensitive Type As to get their foods
in as natural a state as possible: fresh, pure, and organic. When you get on the Type A
Diet, you will naturally be thinner. If you are accustomed to eating meat, you'll lose weight
rather rapidly in the beginning as you eliminate the toxic foods from your diet. And when you
follow the Type diet, you can supercharge your immune system and potentially short-circuit
the development of life-threatening diseases.

When Type As eat meat, they experience sluggishness. Type As have low stomach-
acid content, therefore they have a hard time digesting meat. Since Type As eat very little
animal protein, nuts and seeds supply an important protein component. Type As
alsothrive on the vegetable proteins found in beans and legumes, except those
mentioned for the "Avoid" list. These beans can cause a decrease in insulin production,
which may cause obesity and diabetes. Tofu should be a staple in the Type A Diet.

Dairy foods are also poorly digested by Type As, and can cause metabolic slowdown. Type
As can tolerate small amounts of fermented dairy products such as yogurt, kefir, nonfat sour
cream, and cultured dairy products.

Vegetables are vital to the Type A Diet, providing minerals, enzymes and antioxidants.
Type A are very sensitive to the lectins in potatoes, sweet potatoes, yams, cabbage,
tomatoes and peppers. They aggravate the delicate stomach of Type A. Type A should eat
more fruits that are alkaline, avoid mangoes, papaya and oranges for they are not good for
your digestive tract.

Michael Lam, MD, MPH

www.DrLam.com
Characteristics of Type A - Best on Vegetarian Diet
Food
Comments Most Beneficial Food not allowed
allowed

Type As should Chicken,

Meats and Beef, Pork, Lamb, Veal,
eliminate all meats Cornish hens,
Poultry Venison, Duck, Goose
from their diet. Turkey

Seafood Carp, Cod, All kinds Anchovy, Barracuda,

Grouper, Mackerel, except those Beluga, Bluefish, Bluegill
Monkfish, Pickerel, listed not bass, Catfish, Caviar,
Red snapper, allowed Clam, Conch, Crab,
Rainbow trout, Crayfish, Eel, Flounder,
Salmon, Sardine, Frog, Gray sole,
 Haddock, Hake, Halibut,
Herring, Lobster, Lox,
Sea trout, Silver
Mussels, Octopus,
perch, Snail,
Oysters, Scallop, Shad,
Whitefish, Yellow
Shrimp, Sold, Squid,
Perch
Striped bass, Tilefish,
Turtle

Yogurt,
Mozzarella,
Most dairy
Feta, Goat
products are not All other cheeses and
Dairy cheese, Goat
digestible for Type milk
milk, Kefir,
As
Ricotta,
String cheese

Oil of corn, cottonseed,

Flaxseed oil, Olive Canola Oil,
Fats peanut, safflower and
oil Cod liver oil
sesame

All kinds
Peanuts, Pumpkin except those Brazil nuts, cashews,
Nuts
Seeds listed not Pistachios
allowed

These beans can

cause a decrease Beans - copper,
Beans in insulin garbanzo, kidney, lima,
production for navy, red, tamarind
Type As.

Type As thrive on Beans (Aduke,

All kinds
the vegetable Azuki, Black,
except those
proteins found in Green, Pinto, Red
listed not
beans and soy), Lentils and
allowed
legumes Black-eyed peas

Type As generally
do well on cereals
Cream of wheat, Familia,
and grains. Select
Farina, Granola, Grape
the more
Amaranth, nuts, Wheat germ,
Grains concentrated
Buckwheat Seven grain, Shredded
whole grains
wheat, Wheat bran,
instead of instant
Durum wheat
and processed
cereals.

English muffins, Bread

Bread (Essene,
(High-protein whole
Type As have a Ezekiel, Soya flour,
All kinds wheat, Multi-grain),
wonderful Sprouted wheat),
Bread & except those Matzos, pumpernickel,
selection and Rice cakes, Flour
Noodles listed not Wheat bran muffins,
choices in grains (Oat, Rice, Rye),
allowed Flour (white, whole
and pastas Soba Noodles,
wheat), Pasta
Pasta (Artichoke)
(Semolina, spinach)
 Type As are very
Peppers, olives,
sensitive to these
Potatoes, Sweet
vegetables. They
potatoes, Yams, All
have a strong
kinds of cabbage,
deleterious effect
Tomatoes, Lima beans,
on the Type A
Eggplant, Mushroom
digestive tract.

Garlic, Onions,
These vegetables
Broccoli, carrots,
enhance the
collard greens,
immune system of
kale, pumpkin,
Type As
Vegetables spinach

Vegetables are
vital to the Type A
Artichoke, Chicory,
diet, providing
Greens (Dandelion,
minerals, enzymes
Swiss Chard), All kinds
and Antioxidants.
Horseradish, Leek, except those
Eat vegetables in
Romaine, Okra, listed not
as natural a state
Parsley, Alfalfa allowed
as possible (raw or
Sprouts, Tempeh,
steamed) to
Tofu, Turnip
preserve their full
benefits

Fruits Most fruits are

allowed for Type
Berries
As, although try to
(blackberries,
emphasize more All kinds
blueberries,
alkaline fruits can except those
boysenberries,
help to balance the listed not
cranberries),
grains that are allowed
plums, Prunes,
acid forming in
Figs
Type As muscle
tissues

High mold counts

of these fruits Melons, cantaloupe,
make it hard for honeydew
Type As to digest

Type As don't do Mangoes, papaya,

well on these fruits Bananas, Coconuts

These fruits are

stomach irritant for
Type As, and they Orange, Rhubarb,
also interfere with Tangerines
the absorption of
minerals.

The digestive Pineapples,

enzyme in this fruit Cherries, Apricots
is an excellent
digestive aid for
 Type As

These fruits exhibit

alkaline
tendencies after
digestion which Grapefruit, Lemon
has a positive
effects on the
Type A stomach

The right
combination of
Tamari, miso,
spices can be
soysauce, garlic,
powerful immune-
ginger
system boosters
for Type As

Good source of
Spices iron, a mineral that Blackstrap
is lacking in the molasses
Type A Diet

Avoid these
Vinegar, Pepper (black,
because the acids
cayenne, white), Capers,
tend to cause
Plain Gelatin,
stomach lining
Wintergreen
irritation

These products
should be avoided Ketchup, Mayonnaise,
Condiments because Type As Pickles, Relish,
have low levels of Worcestershire sauce
stomach acid

These beverages Hawthorn, Aloe,

help to improve Alfalfa, Burdock,
the immune Echinacea, Green
systems for Type tea, Red wine (1
As glass / day)

These beverages
help Type As to Ginger, Slippery
increase their elm, Coffee (1 cup /
Beverages
stomach-acid day)
secretions

These don't suit

the digestive
Beer, Distilled liquor,
system of Type
Seltzer water, Soda,
As, nor do they
Black Tea
support the
immune system
 Water
Michael Lam, MD, MPH
www.DrLam.com

(READING TIPS: For fast reading, scan through the topic headings in BOLD BLACK,
important conclusions in BOLD BLUE, and " Must Know " in BOLD RED. To jump to specific
sections in this article, click on the respective LINKS in the Contents.

Before You Begin

Information presented here is for general educational purposes only. Each one of us is
biochemically and metabolically different. If you have a specific health concern and wish my
personalized nutritional recommendation, write to me by clicking here.

Contents
Introduction
Kinds of Water
Water Contaminants
What Kind of Water Should You Use?
Pure Filtered Water - The Best
Bottled Water - Second Best
Distilled Water - Use Sparingly
Unfiltered Tap Water - 6 Reasons to Avoid It
Magnetized Water
The Ideal Water
How Much Water Do You Need?
Summary

Introduction

There is no question that a proper amount of water consumption will detoxify your body and
add years to your life. Studies have shown that those drinking at least five glasses of
water per day were associated with an approximately 50% decreased rate of heart
attacks and stroke, compared with those who drank only two glasses of water per day.

Knowing what is in the water is also an important part of an anti-aging program.

Kinds of Water

A. Distilled Water
Distilled Water is water that has been vaporized and recondensed. If fractional distillation is
used, all minerals and chemicals are removed. Removal of all dissolved solids in the water
also removes any taste. Distilled water is the ultimate soft water.

B. Pure Liquid Water

This term is often used commercially to denote water in its purest form (distilled water).
There is really no such thing as "pure liquid water."

C. Tap Water (Public or Drinking water)

Tap Water is water from a municipal or county water system that has been treated and
disinfected.

D. Fluoridated Water

Fluoridated Water is water that has been treated in water plants so as to contain at least 0.8
mg but no more than 4 mg of fluoride per liter.

E. Mineral Water

While mineral waters typically contain at least 500 ppm (parts per million) of minerals, the
term "mineral water" has no legal significance. The minerals present give water a distinctive
flavor and many are high in sodium. It should be noted the Environmental Protection Agency
only allows up to 500 ppm of minerals for drinking Water. Some mineral waters contain up to
2,000 ppms.

F. Natural Water

Natural Water is water obtained from a spring or well that is certified to be safe and sanitary.

G. Hard Water

Hard Water is water with a high calcium and magnesium concentration. Most water found in
nature is hard water.

H. Soft Water

Soft Water is water with a low calcium and magnesium concentration. Typically, this is water
that has been processed through a softener unit, using sodium or potassium chloride as a
base in an ionic exchange filter. If the water was already soft to begin with and is quasi 100%
softened, the water may still have relatively low sodium content. It is also important to
remember that water with a high sodium concentration may also be quite hard.

Most water softeners are sodium based (sodium chloride). Some are potassium based. Soft
water is good for washing cloths and for bathing purposes. Long-term consumption
can lead to excessive sodium or potassium, depending on the kind of softener.

I. Spring Water
Spring Water is water originating from a spring or well and must have a direct connection to
a spring). It may be carbonated or not ("flat" or "still"). Brand names such as "Spring Pure"
do not necessarily mean that the water comes from a spring.

J. Boiled Water

Boiling water kills the bacteria in raw water (if it is boiled for at least 20 minutes). But, the
remains of these germs are carried into our body when the water is consumed. These dead
germs furnish media for rapid and lusty propagation of germs already in the body. Boiling
water does not remove any inorganic minerals or chemicals such as chlorine or
fluoride. On the contrary, this process concentrates certain toxic metals.

K. Rain Water

The heat of the sun naturally distills rainwater. But it becomes contaminated as it falls
through air filled with bacteria, dust, smoke, chemicals, and minerals. By the time it reaches
the earth as rainwater, it is so saturated with decaying matter, dirt, and chemicals that its
color becomes a yellowish-white. Snow is even dirtier. Neither should be consumed.

L. Swimming Pool Water

Properly maintained pools with adequate water circulation, filtration, and

disinfection do not usually represent a hazard to bathers even when
consumed in small quantities. If the main water supply becomes
contaminated, the risk to pool users is minimal because parasites do not multiply in water.

M. Acidic Water

This is water that has a pH of 5.8 - 6.9. This is often formed either by distilled water coming
in contact with air, or by special ionizing machines to make water acidic. Acidic water is
good for external use and industrial purposes, but not for long-term human
consumption. Acidic water is full of hydrogen ions. It is good for plant growth, crops, and
livestock in that it will help keep a much lower mortality rate and cleaner environment,
keeping in mind the acidic water retards bacteria and bacterial growth. It also kills bacteria on
contact; helps heal cuts, blisters, scraps, or rashes; and provides excellent relief from
mosquito bites. Once taken internally, it attracts minerals from our body. Drinking acidic
water short term (less than 4 weeks) is good for body cleansing and detoxification.
Long-term intake invariably leads to mineral deficiencies.

N. Alkaline Water

This is water that has a pH of more than 7.4 (often close to 7.6 to 7.8). Alkaline water can
be the result of reverse osmosis or by special ionizing machines to make the water alkaline.
Slightly alkaline water is best for consumption. Hydroxyl Ions (oxygen molecule with an extra
electron) inside alkaline water donates its extra electrons to free radicals and is therefore a
liquid antioxidant. Alkaline water also balances the body pH that is often acidic,
especially among the sick. Our diet is often extremely acidic. Soft drinks, fast foods, and
processed foods deposit acid waste in our bodies that build up over time and create an ideal
environment for diseases and cancer cells to thrive. The accumulation of acidic byproducts in
the body is believed to be a rapid accelerator of aging according to many
researchers. Maintaining an alkaline pH (7.6 - 8.0) helps us to maintain an environment
in our bodies that is NOT conducive to disease.After consumption, the antioxidant
properties generally last approximately 18 - 24 hours, and the alkaline properties will last
approximately 1 - 2 weeks.

Water Contaminants

Drinking water, including bottled water, may reasonably be expected to contain at least small
amounts of some contaminants. The presence of contaminants does not necessarily indicate
that water poses a health risk. The Environmental Protection Agency (EPA) sets standards
for approximately 90 contaminants in drinking water.

Contaminants are divided into six categories:

A. Microbes

Microbes include coliform bacteria, E. Coli, cryptosporidium, and Giardia lambia. Most
people think of turbid water as contaminated water. Turbidity has no health effects. However,
turbidity can interfere with disinfection and provide a medium for microbial growth. Turbidity
may indicate the presence of disease-causing organisms. These organisms include
bacteria, viruses, and parasites that can cause symptoms such as nausea, cramps, diarrhea,
and associated headaches.

B. Radionuclides

Certain minerals are radioactive and may emit radiation known as alpha radiation, photons,
and beta radiation. Drinking such water in excess of EPA’s standard over many years may
have an increased risk of developing cancer.

C. Inorganic Contaminants

Arsenic in excess of EPA's standard over many years could result in skin damage or
problems with the circulatory system, and may be associated with an increased risk of
developing cancer.

Fluoride in excess of EPA standards of 4 mg/l can lead to dental fluorosis. In its
moderate or severe forms, fluorisis may result in a brown staining and/or pitting of the
permanent teeth. This problem occurs only in developing teeth, before they erupt from the
gums. Children under nine should not drink water that has more than 2 mg/L of fluoride.

Lead typically leaches into water from plumbing in older buildings. Lead pipes and plumbing
fittings have been banned since August 1998. Children and pregnant women are most
susceptible to lead health risks. Other inorganic contaminants include asbestos, cadmium,
copper, and mercury.

D. Disinfectants

Some people who use drinking water containing chlorine well in excess of the EPA's
standard could experience irritating effects to their eyes and nose. Some infants and young
children who drink water containing chlorine dioxide in excess of the EPA's standard could
experience nervous system effects. Similar effects may occur in fetuses of pregnant women
who drink water containing chlorine dioxide in excess of the EPA's standard.

E. Disinfection Byproducts

People who drink water containing trihalomethanes (THM) in excess of the EPA's standard
over many years may experience problems with their liver, kidneys, or central nervous
systems, and may have an increased risk of developing cancer.

F. Commercial Additions to Water

There is a list of hazardous sweeteners, dyes, artificial flavors, and chemicals used for "fiz,"
etc., that compose colas and other artificial carbonated beverages popular among both
adults and children. These chemicals are much more dangerous than the inorganic minerals
in tap water. Toxic dyes include several aniline dyes, usually listed on the ingredient label as
"artificial coloring," such as Amaranth (red), Bordeaux (brown), RED I (yellow) and Ponceau
(scarlet). Combining sugar, molasses or glucose with ammonia, and heating to more than
350 degrees will yield caramel, a common ingredient in soft drinks. Excessive use of caramel
is harmful to the body. Sugar is one of the most harmful ingredients used in the
manufacturing of soft drinks. Sugar causes irritation and weakening of the mucous
membranes of the body and robs teeth, bones, and blood of a great percentage of
their minerals.

What Kind of Water Should You Use?

Different kinds of water are appropriate for different purposes. When dehydrated, any
drinkable water is better than no water at all. When you want optimum health, choosing the
right kind of water is important.

For optimal anti-aging health, we’ve listed the kinds of water you should be drinking, from the
best to the worst:

• The Best: Pure Filtered Water

• Second Best: Bottled Water
• Use Sparingly: Distilled Water
• Avoid: Tap Water

Food Choice Table

Carbohydrates Good Choice Reasons Bad Choice Reasons
Most Tuber
Vegetables - green Vitamins, Minerals, High glycemic
vegetables
leafy Antioxidants, fiber index
(potatoes, tapioca)
Onions, Green Antibacterial,
Onions, Chives, antiviral,
Garlic anticarcinogenic
Cabbage, Broccoli, Prevents estrogen
Cauliflower dominance (which
 causes cancer)
High Vitamin C and
Tomatoes (both raw
lycopene for CA
and cooked)
prevention
Tubor vegetables in
moderation - Beta Carotene -
(carrots, beets, good antioxidant
sweet potatoes)
Vitamins, Minerals, Fruits (banana, High glycemic
Whole Fruits -
Antioxidants, fiber Watermelon) index
Keeps the body High sugar
Lemon, Lime Fruit Juices
alkaline content, low fiber
Soybean Products in
Cancer prevention
moderation
Pineapples Bromelain
Blueberry, grapes Protects the Heart
B-Vitamins, Insoluble
Whole Grains
fiber
Soluble fiber, Lower High glycemic
Oats, Barley White Rice
Cholesterol index
Pasta made with Low to medium High glycemic
White Flour
duram wheat glycemic index index
Basmati Rice Low glycemic index
Good Choice Reasons Bad Choice Reasons
Aflatoxin
Legumes Soluble fiber Peanuts
(carcinogen)
High in
Nuts Monounsaturated
fats
High in Omega 3
Deep water fish Coastal Fish Toxic Metals
Protein Fatty Acid
Acid forming,
Best Biological Value
Organic Eggs Red Meats Carcinogenic,
Protein for Human
Increase Hormone
Monounsaturated
Allegen, Hormone
Nuts fatty acid (lower Dairy
Increase
chol), fibers
Shellfish Carcinogenic
Fat Good Choice Reasons Bad Choice Reasons
Monounsaturated Hydrogenated Oil -
Avocado Margarine
fatty acid (lower chol) carcinogenic
Monounsaturated Hydrogenated Oil -
Olive Oil Deep Fried Food
fatty acid (lower chol) carcinogenic
Polyunsaturated Oil High in Omega 6 Hydrogenated Oil -
Chips
(when not heated) fatty acid carcinogenic
Saturated Fats- Increase Chol
Palm
 Polyunsaturated Hydrogenated Oil -
Oil when Heated carcinogenic
Soft Drinks Acidic, high sugar
High in sugar, high
Desserts in hydrogenated
fats
Empty calories,
Increase TG, Inc
Sugar
Chol, Dental
Caries

Supplements - To Take or Not?

Michael Lam, MD, MPH
www.DrLam.com

According to a report in the Journal of the American Medical Association (2002;287:3127-9),

all grown-ups should take a daily multivitamin. Two leading doctors, from the Harvard
University published this new report.

This suggestion was put forth after much research was conducted. The research had proven
that if we were to take a multivitamin each day, our chances of getting chronic diseases such
as heart disease, cancer and osteoporosis would be greatly reduced.

Here are some conclusive evidences: -

1. Supplementing with folic acid during the first trimester of pregnancy reduces the risk of
birth defects known as neural tube defects.
2. When Vitamin D is taken with calcium, it reduces the risk of fractures in elderly women
with thin bones (osteoporosis).
3. Supplementing with folic acid, vitamin B6, and vitamin B12 may help to prevent heart
disease by lowering homocysteine levels. (This evidence is strong but not yet conclusive).
4. Vitamin supplements may reduce the risk of colon and breast cancer.

This proposal of supplementing vitamins daily is still relatively new in the conventional
medical arena. However, attitudes are beginning to change and more doctors are beginning
to recognize its benefits. In the past, most doctors said that vitamin supplements were not
necessary because they believed that the normal American diet provided all the essential
nutrients to maintain good health and prevent diseases. Today, as the Harvard researchers
point out, this opinion is no longer defensible with the rising number of chronic diseases.

The fact that researchers have now proven that vitamin supplementation can prevent several
common chronic diseases goes to show that the average American diet indeed does not
provide the optimal amounts of nutrients. If we were to consume too much nutrient-depleted
foods such as refined sugar and white flour, we will suffer from vitamin deficiencies. The
latter can also arise from other factors such as inadequate intakes of vitamin-rich fruits and
vegetables and nutrient losses due to processing, prolonged heating and long term storage
of foods.
While vitamin supplementation can help to correct certain deficiencies in our bodies, it is not
an adequate substitute for a good diet. In other words, we must still maintain a good and
healthy diet while taking in extra vitamins. Whole, unprocessed foods contain a wide array of
beneficial substances besides vitamins, such as carotenoids, flavonoids, natural antioxidants
and other unidentified compounds. The researchers therefore suggest that the best
approach is to eat properly and to take a multivitamin.

The researchers also highlight that as most multivitamins contain iron, it may not be suitable
for many men, non-menstruating women and a small proportion of the population with an
inherited intolerance to iron (hemochromatosis). As such, these people should consult their
family doctors on whether it is appropriate to include iron in their supplement.

Over the last 50 years, the concept of antioxidants have arisen

from hoax to science. It is now generally believed that antioxidants
have the ability to serve as a rust protector for the body, putting a
stop to a process called oxidation.Important molecules in the body, such
as those that form the walls of arteries, become oxidized when they lose an
electron. Once oxidized, they become unstable and easily break apart,
leading to arthrosclerosis.

Free radical.
Free radicals are highly reactive molecules, or single atoms with unpaired electrons, looking
for a mate to stabilize themselves. They steal an electron from the first molecule they
encounter, perhaps a cell wall or a strand of DNA. Antioxidants are molecules that have
extra electrons to donate to free radicals, thereby neutralizing them.

As free-radical damage mounts, cells can no longer perform Optimumly. Tissues degradation
begins, and disease sets in gradually. An excess of free radicals has been implicated in the
development of cardiovascular disease, Alzheimer's disease, Parkinson's disease and
cancer, among others. Aging itself has been defined as a gradual accumulation of free
radical damage. By age 50, it is estimated that a large part of our cellular protein has
oxidative damage.

Yet not all free radicals are bad.

Benefits of Free Radical

Free radicals are necessary for life. The body cannot turn air and food into chemical
energy without a chain reaction at the mitochondria involving energy production and free
radicals as its by-product. Free radicals are also a crucial part of the immune system,
attacking foreign invaders. They help fight against bacteria.

The production of free radicals and destruction of free radicals in a non-harmful manner is
also the result of normal metabolic processes in the body. Endogenous and exogenous
antioxidants mop some of them up.The body hopes to avoid excessive free-radical
production, but it a certain amount is absolutely necessary for life.

Positive studies on Antioxidants

The job of antioxidants is to neutralize free radicals. Studies have indicate fairly
consistently that having too few antioxidants is a bad for the body. As early as 1983, a
study published in the British medical journal The Lancet, found that people with low blood
levels of selenium were twice as likely to develop cancer compared with people with normal
levels.

In the late 1980s, a landmark study, the Harvard-based Physicians Health Study - which has
recorded the lifestyles of some 50,000 male health professionals for the past 15 years -
found that men whose diet is rich in vitamin were half as likely to develop heart disease
compare to those with very low levels of dietary vitamin E.

It is important to note that although these epidemiological studies suggest an association

between antioxidants and good health, this does not mean that the antioxidants directly
caused the improved health. Furthermore, it should not be concluded that taking
antioxidants improves health in and of itself without a concurrent healthy lifestyle.

Since the mid-1990s, numerous studies have suggested that nutritional supplementation
commonly referred to as RDA ( recommended daily allowance ) should be increased. Skin
cancer patients given daily selenium supplements were twice as likely to survive their cancer
as those patients not given selenium, the Journal of the American Medical Association
(JAMA) reported in 1996. This was a well designed , multi-center, double-blind, randomized,
placebo-controlled study with more than 1,300 patients . The researchers were so impressed
that the study was stopped after six years so that all patients could benefit from the selenium
supplement.

Other studies showed similar positive results. Vitamin E has been shown to postpone the
onset of Alzheimer's symptoms in a small study published in the NEJM in 1997. It has also
been shown to slow the onset of coronary artery disease in a study at the University of
Southern California School of Medicine that was published in JAMA in 1995. Vitamin E also
cut the risk of cataracts by half in a 1998 study published in the journal Ophthalmology.

Vitamin C has its share of supporters as well. It has been shown to reduce oxidative stress in
the retina and deter adult macular degeneration, among other benefits. Extra chromium has
been shown to stabilize sugar imbalance, and extra reduced the risk of prostate, colorectal
and lung cancer.

Negative Studies on Anti-oxidants

Over the years, various neutral and even negative reports about the benefits of
antioxidant supplements also surfaced. One study found that Finnish male smokers were
18 percent more likely to develop lung cancer after taking a beta-carotene supplement. This
was reported in NEJM in 1994.

Three years later, The Lancet published a study of about 2,000 men receiving vitamin E
alone, beta-carotene alone, both, or a placebo after suffering their first heart attack. The
group taking both vitamin E and beta-carotene was about twice as likely to die from a second
heart attack or heart disease as the placebo group, and the vitamin E-only group was about
1.5 times as likely to die.

Other studies showed similar negative results. Reputable studies in the mid 1990s show no
evidence that vitamins C and E or beta carotene prevented colorectal cancer or
arthrosclerosis. There was also no evidence that beta carotene alone prevented cancer or
 heart disease in more than 22,000 physicians over 12 years in one study.

The one consistent finding is that smokers should not take high dose of beta
carotene, with a 28 percent higher incidence of lung cancer as a result.

Who is right? They are all right.

Criticisms naturally flowed back and forth, with the pro-supplement physicians finding
methodological errors in studies casting doubt on pills, and the anti-supplement wing finding
similar problems in the work that seemed to contradict their findings.

Most likely, all these studies might be absolutely right, pointing to the complexity of
the matter - that we don't fully understand the intricate relationship between certain
types of antioxidants and certain types of free radicals at different moments over the
course of one's lifetime.

Each antioxidants is different. They work in different places, at different times, and in
different dosage. Blanket statements or broad conclusions drawn from any study on
either camp will not stand up to scrutiny.

It is important to take a step back and look at the whole process of oxidative stress in relation
to the body as a whole for one to make sense out to the conflicting reports that may surface
from time to time. The traditional cause-and-effect approach of medical and scientific
studies works only marginally when baseline parameters of each antioxidant has yet
to be formulated and verified.

Just as extra free radical can be a detriment, extra amounts of antioxidants might be
turning into pro-oxidants , fueling free-radical production and its damage. In other
words , too much of something may not be good. The problem is that no one really
knows how much is too much. Animals , for example, produce vitamin C in an equivalent
human dose of about 5 grams a day. This amount is increased by four times during stress.
Humans do not make vitamin C. A reasonable dose of 1 gram to 3 grams a day is extremely
safe and non toxic. Most anti-aging researchers do not consider this amount excessive. Yet
in the lay community where the RDA is only 80 mg a day, the perception of taking even 1
gram of vitamin C per day may appear excessive.

Several studies have shown that people who did not get the RDA ( 80 mg) of vitamin C had
an increase in free-radical damage to their DNA. Paradoxically, those who took mega doses
(over 5-10 grams a day ) of C also had an increase in DNA damage, although it is used as
an anti-cancer therapeutic agent in selected cases.

Compounding this is the fact that free radicals have been shown to kill certain cancer cells
and thus can be good for the body in . The picture is complex indeed.

Recall some 30 years ago, our knowledge of cholesterol is quite simplistic. HDL cholesterol
and LDL cholesterol has just be discovered. Their exact relationship is still unknown.
Physicians were trained to lower cholesterol, and reduction of dietary cholesterol intake
seems a logical and sensible approach. Today, we are aware of "good" HDL cholesterol and
the "bad" LDL cholesterol. More importantly, we know that it is the ratio of the good versus
the bad cholesterol that is the key to optimum health and not the absolute total cholesterol
level. We also know now that blood cholesterol level is more directly related to sugar intake
than dietary cholesterol intake. The similar story can be said about the good omega-3 fatty
acid versus the not so desirable omega 6 fatty acid balance which only 20 years ago
was not known to the best nutritionist. To make things worse, the more we know about these
relationships, the more we realize how much we still don't know. The body is indeed the
most miraculous machine on the planet.

Although the theory of free radical and oxidative stress was first advanced in 1956, we
are still in our infancy stage in its understanding and implication for anti-aging. Each
study is trying to measure a specific parameter, but the very nature of the measurement is
difficult to interpret due to our limited knowledge of how each vitamin works to begin
with. Researches are often left with more empirical observations than conclusions.

The danger lies when one tries to associate observations into conclusions. In the
absence of better data, this is the best we can do, some researchers would argue. This is a
normal process of any research, especially in a subject as complicated as this in its infancy
stages. The smart consumer and physician should take a global view of the entire
body of research and its various observations and deduce a overall logical conclusion
rather than relying on any single research study to make any decision, as any such
study by definition at this stage of our limited knowledge is imperfect.

Conclusion

It should be clear that free radicals are as good as they are bad, and antioxidants in
very high doses (higher than optimum dose) may do the body harm.

The question of whether to take supplements comes down to an intellectual

one. Doctors are split on whether to recommend antioxidant supplements to their patients.
The camps are broken down into those who believe there are not enough data to make
blanket recommendations; those who feel that Americans (particularly children) have such a
poor diet that they need a supplement to ensure adequate levels for basic function; and
those who say that anyone can benefit from increased antioxidants regardless of how
healthy the diet is. A smaller camp sees in the reports about negative effects of antioxidant
pills reason enough not to take any. No amount of scientific data in the next few decades
can convince the skeptical mind that requires absolute proof before taking action.

Our knowledge is in nutritional medicine is growing exponentially. It is conceivable that

supplements might do nothing at all because they can't get to where they are needed, or that
antioxidants might not be the magic beneficial chemical in the food we eat after all.

Whether to wait for more information, knowing that they will be conflicting from time
to time, or to proceed on a prudent and cautious basis, depends on the amount of
time available in one's lifespan.

Prevention of oxidative stress takes time, especially if one lives in a polluted environment.
Aging is a process that starts around age 25 . If you are past age 35 ( where you have
entered the transition phase of aging ) , and especially if you are past age 45 ( where
you have entered the clinical phase of aging), taking optimum amount ( not mega
dose amount ) of nutritional supplements should be considered seriously.
The Best Strategy is :

1. Start with a healthy Modified Mediterranean Anti-aging Diet. Fruit and

vegetables are rich in antioxidants, but these plants contain hundreds of other
chemicals. Any single chemical or combination of chemicals might pack the
therapeutic punch. Nutrients from food enable the body to make its own
antioxidants. A chemical produced by the body called glutathione is ultimately
responsible for neutralizing free radicals, and the glutathione concentration in
cells dwarfs that of the free-radical scavengers such as vitamin C and E.
2. Fortify with an optimum amount (not mega dose amount) of anti-oxidants in
accordance with the optimum daily allowance through a balanced nutritional
cocktail as an insurance policy to maintain a proper balance with free radical
productions if you are over age 35.

This two-step approach makes most scientific sense at this time.

Optimum Daily Allowance (ODA)

The optimum daily allowance (ODA) represents a new reference level beyond the RDA,
which many researchers in anti-aging believe to have disease preventive effects. These
dosages are those frequently used in research studies and commonly practiced among those
nutritionally minded professionals.

ODA is often many times higher than the RDA and for a good reason. To prevent diseases
caused by deficiency of nutrients such as scurvy or rickets, follow the RDA. For optimum
health and to prevent diseases such as aging or cancer, consider the ODA. It is that simple.

Here are just some examples of the differences:

Vitamin C: RDA is 85 mg, ODA is 250 - 3,000 mg

Vitamin E: RDA is 15 IU, ODA is 50 - 800 IU
Magnesium: RDA is 350 mg, ODA is 400 - 600 mg
Vitamin B12: RDA is 3 mcg, ODA is 10 - 100 mcg

A complete list in shown in the accompanying table. The optimum daily allowance (ODA) and
safe range assumes an completely healthy non-pregnant ( also not trying to get pregnant),
non lactating adult who is not on prescription drugs and who intends to use nutritional
supplementation to optimize heath rather than to avoid deficiency state diseases such as
scurvy or rickets. Figures reflect a compilation of common intake levels among researchers and
practitioners focused on nutritional medicine as a way to better heath and longevity. These
figures are not reflective of recommendations set by any governmental agency, as none exist,
with the exception of vitamin C and E, which the National Academy of Science has set as 2,000
mg and 1,500 IU, respectively, for the first time in year 2000 as the recommended upper limit.

There is generally no benefit to exceeding the Optimal Daily Allowance, except to treat or
prevent specific disease conditions under expert medical guidance (e.g. mega-dose niacin for
elevated serum cholesterol).

Safe Range
 The Optimal Daily Allowance is well within the upper limit of many nutrients that
can potentially cause side effects. While the ODA of vitamin A is 10,000 IU, safe
range is up to 20,000 IU. Beta-carotene has been safely taken at dosage up to 100,000
IU a day, although the ODA is only 25,000 - 50,000 IU. Some may experience slight
diarrhea or gastric discomfort after taking several grams of vitamin C, while others are
not bothered by ten times that amount. While the ODA for vitamin E is up to 800 IU,
one must be mindful that intake of over 3,000 IU can cause headache, diarrhea, and
increased blood pressure. Over consumption of magnesium in dosage of over 1,000
mg can lead to diarrhea that resolves when the intake is decreased. Rare liver
problems have been reported in people taking niacin of several thousand milligrams,
while the ODA is only 25-100 mg. Calcium at up to 2,500 mg a day for long term use has minimal
side effects, unless one has an ulcer as excessive calcium unabsorbed can cause "milk alkali"
syndrome.

Since each person is different, always consult a knowledgeable professional in nutritional

medicine prior to embarking on any supplementation program designed for anti-aging and
health optimization.

Precautions

While nutritional supplementation is generally very safe, those with specific health conditions
should consult their nutritionally minded physician first. If you are on a blood thinner, do not
take excessive amounts of vitamin E, which has blood-thinning properties. If you have
kidney disease or heart failure, magnesium can exacerbate this problem. Zinc in high
doses (over 300 mg a day) can inhibit copper, iron, calcium, and magnesium absorption.
People with Wilson's disease should not take copper supplements.

If you are in general good health, taking nutritional supplements should not pose any heath
hazards.

Click Here to see Dosage Guide

Conclusion

Aging is a disease accelerated by vitamin deficiency and malnutrition of monumental

magnitude ignored for the past century. This silent epidemic affects 80% of all adults.
Nutritional supplementation in optimum intake levels is needed to ensure adequate
levels for cells to carry out repair and rejuvenation processes.

There is very little doubt that supplements in optimum dosage enhances life span and
prevents diseases.

The average American women lives to 76 years old, and men to 73 years old. The average
person performs less than 1 hour of physical exercise a week and consumes an average of 2,000
calories a day. These calories are consistent with that you find in fast-food restaurants - high in
fat, refined sugar, and low in fiber and dense carbohydrates.

If you want to live an average life, follow what the average do. If you want to live longer
and heartily well into the eighties and nineties, the reality is that you have to do things that
the "average" person does not do. It is quite simple.

Study after study over the past 40 years confirms that nutritional supplementation is a cheap
insurance for longevity and cancer prevention if taken at the optimum dosage.Nutritional
supplementation is a food. It is not giving your body something that your body does not
have. It is to supplement your body's existing level and to ensure that the proper nutrient
at the proper level is available for the body at all times.

It is an accepted fact that people have different nutritional needs based on genetics, weight,
gender, age, health status, physical activity, and ability to absorb nutrients. If you don't know
what you need, the safest strategy is to err on the side of slight excess if you are in
general good heath. Having a little extra of any nutrient won't harm you. But a brief
deficiency can, and a chronic will.

Taking optimal amounts of nutritional supplements is a cornerstone and key component

of any comprehensive anti-aging program. You simply cannot get enough of these
nutrients from your diet for optimum health, and having inadequate amounts can kill you.

Women's Daily Optimal Daily

Allowance

VERY IMPORTANT

Vitamin A (Anti-Oxidant) - 15000 I.U. ( 300% RDA) with no more

than 5000 I.U. in Vitamin A palimtate and the rest in natural mixed
beta carotene. You will not get overdosed or have toxic effects .
More than 100 studies have shown that people with high levels of
beta carotene in their diet have half as likely the chance of
developing cancer and heart attack

Vitamin C (Anti-Oxidant) - 1000 mg ( 2000% RDA) in the form of Ascobic Acid ( no need to
spend more money on other forms unless you have a sensitive stomach or taking more than
2000-3000 mg per day). A study of Americans show that intake of 300 mg of vitamin C per day
adds 6 years to a man's life and 2 years to a woman's life. Cardiovascular disease decreased by
40%. Take this in split dosages as it is secreted within a few hours. No toxicity has been reported
on long term intake of up to 20,000 mg a day. It is important to incorporate Ascobyl Palmitate
( the fat soluable form of vitamin C) , L-proline, and L-lysine. The three work synergistically
to rebuilt damaged blood vessels and prevent arthrosclerosis.

Vitamin E (Anti-Oxidant) - 400 I.U. (1333% RDA) in the form of water dispersible d-alpha
tocopherol (the natural form). This amount has been shown in repeated researches to be the
optimum dose for anti-aging and cancer prevention. The risk of not taking Vitamin E is statistically
equivalent to the risk of smoking . A large scale Harvard study of 87,000 nurses showed that
those taking more than 250 I.U. a day for 2 years have 41% lower incidence of major heart
disease . To take the equivalent of 400 I.U. in food would require 2 quarts of corn oil or 28 cups of
peanuts a day. Many in the fore front of anti-aging research are now recommending up to
800 I.U. a day , especially for women in peri- or post-menopausal period.

Selenium (Anti-Oxidant)- 200 mcg ( 285 % RDA) in amino acid complex forms to enhance
absorption. Selenium is a strong anti-oxidant and the level in our body falls with age. People with
decreased levels of selenium is associated with higher incidence of heart disease, cancer, and
arthritis.
Magnesium (Anti-Oxidant) - 500-1000 mg ( 125-250% RDA . Less than 25% of Americans meet
even the low RDA standard. A 2000 kcal diet is needed if no supplement is taken. Critical for
proper heart function, normalize arrhythmias, and helps to reduce blood pressure. Requirement is
higher if you take intake of sugar and fat is high in diet. The calcium to magnesium ratio should
be between 1:1 to 1:2.

Vitamin B9 (folic acid) - 800 mcg ( 200% RDA) - a non-toxic nutrient that protects our
chromosome from DNA damage and cancer. A Harvard study of 16000 women and 9500 men
showed that those getting the post folic acid has the lowest incidence of getting pre-cancerous
polyps in the colon. Folic Acid also helps with depression . No noticeable side effects at up to
10000 mcg.

Vitamin B12 - 100 mcg - 1,000 mcg (1666% - 16,666% RDA) - over 24% of people over 60 years
old and over 40% of people over 80 years old are deficient due to decreased absorption with age.
Deficiency also causes Alzheimer's Disease like symptoms. A must take for those over 50 years
old as cheap and added insurance. Non toxic at 1,000 mcg daily for many years or up to 100,000
mcg in a single dose.

Chromium - 200 mcg (166% RDA) in chelated form for better absorption - Very little is contained
in food and as a result , 90% of all Americans are deficient in the RDA of this trace element which
is critical to normalize blood sugar. A Israel research shows that daily intake of 200 mcg of
chromium improves insulin resistance in Type II Diabetes by up to 50 % in weeks.

Zinc - 30 mg ( 200% RDA) in chelated form for better absorption - 33% of healthy Americans
over age 50 has zinc deficiency and don't know it. The percentage increase to 90% for those
older . You need a daily calorie intake of 2400 kcal to get just the RDA . Zinc is critical for proper
thymus gland and immune system function. Research has shown that daily intake of 30 mg of
zinc reactive the immune system with dramatic improvements after 6 months in those with zinc
deficiency.

Calcium - 500 mg (50% RDA) in the form of calcium carbonate - Calcium is important. In addition
to keeping our bones healthy, calcium also fights cancer. Calcium carbonate contains 40%
calcium , compare to others such as calcium gluconate which contain 9% elemental calcium.
Don't take more than 500 mg at a time for best absorption. Calcium Citrate is better absorbed, but
only contains 11% calcium. Calcium should be balanced with Magnesium at 1:1 or 1:2 ratio.

Citrus Bioflavonoids 100 mg - potent anti-oxidants derived from plants that have metal binding
(chelating) properties. Commonly found in grape seed.

Omega 3 Fatty Acid - Eating 8 ounces of fish a week is all you need to do. If not, then take
1000mg from fish oil to contain 360 mg EPA and 240 mg DHA. Most people taking fish oil has a
tendency to develop a fishy " burp". Over 60 research studies have shown that a variety of
ailments from arthritis to heart disease can benefit from fish oil ( not cod live oil which contains
high dose of Vitamin A and D which is toxic ) . 400 I.U. of Vitamin E should be taken
simultaneously to potentiate the effect of fish oil.

Garlic - 500 mg in concentrated form - equivalent to 1250 mg garlic bulk or half a clove of fresh
garlic. Garlic has been used by healers for over 5000 years . Numerous studies have shown that
garlic decrease triglyceride level by decreasing fat absorption. It also supports healthy blood
pressure. Two of garlic's major compounds - allicin and ajoene - have been found to possess
powerful actions that help the body boost its immune power. A natural herb that is non toxic.

Evening Primrose Oil - 500 mg-1000 mg (standardized to 9% GLA) - an essential fatty acid.
Strong anti-inflammatory properties and useful for arthritis, PMS, and skin conditions. Most
researches uses 3000-6000 mg a day. EPO is especially good to balance the hormonal system.
Digestive Enzyme containing Lipase, cellulase, and amylase.

Avoid Iron unless you are anemic.

IMPORTANT

Vitamin B1 (thiamine)- 100 mg (6666% RDA) - critical for mental function and nerve cell growth.
Non toxic and water soluble .

Vitamin B2 (riboflavin) - 50 mg (2940% RDA) - required for cell growth and release of energy,
formation of red blood cell, and synthesis of antibodies.

Vitamin B3 (niacin) - 190 mg ( 950% RDA) in the form of niacin and niacinamide - stabilizes cell
membranes , ensure proper circulation and maintain healthy skin. Aids in the function of the
nervous system and helps to reduce cholesterol

Vitamin B5 (panthothenic acid) - 400 mg ( 4000% RDA) - a non toxic nutrient needed to
breakdown fat to covert into energy. An Anti-stress vitamin.

Vitamin B7 (biotin) - 300 mcg (100% RDA) - essential for protein, fat and carbohydrate
metabolism. Helps utilization of other B complex vitamins.

Iodine 150 mcg ( 100% RDA) - important to maintain proper thyroid function

Maganese 20 mg (1000% RDA) - trace mineral essential for protein and fat metabolism

Molybdenum 50 mcg (66% RDA) - essential trace mineral for nitrogen metabolism

Potassium 99 mg - critical for normal cardiac rhythm

Boron 2 mg - enhance healthy bone and brain function and alertness

Silicon 2.4 mg - needed in formation of collagen and connective tissues

Vanadium 25 mcg - essential in formation of bone and teeth

L-Lysine 600 mg - an essential amino acid for proper growth in children and protein synthesis in
adult

Choline 200 mg - responsible for proper neurotransmitter function , lecithin formation , liver
function, and gall bladder regulation.

Inositol 100 mg - vital for hair growth and prevent hardening of arteries

PABA (para-aminobenzoic acid) - basic constituent of many B complexes and

anti-oxidants. Helps protect against sunburn and skin cancer

Optimal Daily Allowance Dosage Guide

Optimum Equivalent
Nutrient In the form of Reason Function Research Toxicity Side Effects
Dosage in Food
Vitamin A Vitamin A Natural Strong 5000 I.U. From Cod Safe dosage Headaches,
animal Antioxidant; liver oil is up to 20,000 dry skin, and
source Essential for most I.U. liver damage
healthy skin, common in dosage
mucous over 25,000
membrane, I.U.
and eyes
Natural beta More Same as Hundreds of 10,000 1 cup of Non toxic up Over 100,000
cartoene effective above; also a studies -20,000 I.U. carrot juice to 100,000 I.U. a day
than strong anti- including one at contains I.U. a day causes a
synthetic oxidant Harvard shows 40,000 I.U. yellowish
sources that those tone on the
taking 11,000 skin which
I.U per day disappears
( ¼ cup of when
carrot juice or 5 stopped
carrot sticks)
have a 22%
lower risk of
heart disease
than those
getting less
than 3000 I.U.
per day.
Vitamin C Ascorbic acid- No Key anti- A study of 1200 1 orange has Non toxic as Some
corn free reason to oxidant that 11000 -3,000mg about 80 mg. water experience
waste supports Americans ( up to So you need soluble. slight
money on collagen show that 10,000 mg 15 oranges a diarrhea after
unproven formation, intake of 300 have been day to get several
mineral blood vessels, mg a day add 6 safely taken 1200 mg of thousand
ascobates immune years to a for long vitamin C milligrams,
or defenses and man’s life period of while others
ascorbic adrenal and 2 years to a time. For are not
palmate function. woman’s dosage bother by
unless Reduce down life. above 3000 then times
intake time with Cardiovascular mg a day, this amount.
over 3000 common cold; disease mineral
mg a day decreases by ascorbics
40%. Dr. Linus are
Pauling takes recommende
18,000 mg for d)
years and
attribute 12 yrs
of life extension
to this vitamin
Vitamin D-3 cholecalciferol Reduced Needed for If you are 100 I.U. Cod liver oil Toxic if over Continuous
dosage to optimum exposed to is an 1000 I.U. for overdose of
prevent calcium sunlight excellent long period 1000 I.U. can
toxicity absorption and regularly, source of time lead to
maintain of chances are headaches,
healthy bones you don’t kidney
need vitamin D stones, and
supplement deafness,
and death
Vitamin E Natural form Natural Anti-oxidant *In those of 60 400 I.U. ( up To get 400 Toxic if over Intake of over
Water form is that protects years old, to 800 I.U I.U. a day 3000 I.U 3000 I.U. can
dispersible d- more red blood cell, taking 400-800 can be taken requires 2 cause
alphatocopher active, arteries, eyes, I.U. per day for for normal quart of corn headaches,
ol succinate although liver, skin, 30 days results optimum oil , or 5 lbs diarrhea,
more breast, testes. in improvement health ) of wheat increased
expansive Lowers LDL of immune germ , or 28 blood
than cholesterol function by 10- cups of pressure
synethic 50%. *National peanuts
forms Cancer Institute ( total 5000
study show kcal, mostly
mouth and in fat)
throat cancer
risk decreased
by 50% and
lung cancer risk
decreased by
50% in non
smokers after 6
 months . *Risk
of not taking =
risk of smoking
*University of
Texas study
found that
taking taking
800 I.U. of
vitamin E for 3
months slashes
LDL cholesterol
oxidation and
heart disease
by 40%
B1 Thiamin Energy Works with 100 mg brewer's Non toxic None
metabolism, other B vitamins
nervous syngeristically yeast,
system Brazil
nuts,
barley
cereals,
cooked
green
peas,
cooked
soybeans,
cooked
asparagu
s
B2 riboflavin Energy Works with 50 mg cooked Non toxic None
metabolism, other B vitamins
Skin, hair, nail syngeristically; liver,
used in Brewer's
connection with yeast,
canker sores,
cataracts whole
milk,
cooked
collard
greens,
raw
spinach,
cooked
broccoli
and
asparagu
s
B3 Niacin and Release Reduce 10-20 mg fried liver, Non toxic; Rare liver
Niacinamide energy from cholesterol and niacin and some problems
food; support triglyceride 100-250 mg brewer's flushing with have been
mental of yeast, niacin; reported in
function, niacinamide cooked nianamide intake of over
cholesterol more gentle several
metabolism, chicken, thousand mg
sex hormone ground
formation beef,
cooked
haddock,
roasted
peanuts,
peanut
butter,
cooked
 green
peas,
baked
white
potatoes,
cooked
asparagu
s, cooked
corn on
cob,
black-
eyed
peas,
cooked
collard
greens
B6 Pyridoxine Amino acid Helps in 100 mg Non Toxic Rare. At long
metabolism; depression, term very
nervous motion sickness high levels
system, and heart ( 2000 mg a
steroid disease day), seneroy
hormone nerve
formation, fluid damage have
balance been
reported
B9 Folic Acid RNA and DNA Harvard of 800 mcg Generally Non-toxic; Very high
synthesis; 16000 women take enough no side dose of folic
homocysteine and 9500 men from food as effects with acid can
metabolism show those who ra reliable 5000-10000 mask the
ate 700 mcg of source mcg intake symptoms of
folic acid a day B12
had 2/3 of risk deficiency
of getting pre- and
cancerous prenicious
ployps in colon anemia
compare to
those taking
only 166 mcg
per day. (The
average
American over
50 years old
only takes in
130 mcg of folic
acid per day)
Smokers need
3 times more
folic acid to
have the same
effect as non
smoker
B12 Colbalamin Blood 24% of people 100 -1,000 Found in all Non toxic
formation; over 69 years mcg founds of
brain and old are animal origin.
nervous deficient; 40%
system; works of those over 80
with folic acid years old are
to keep blood deficient due to
homocysteine decrease in
level low secretion of
intrinsic factor
necessary for
absorption;
Lack of B12
causes pseudo
senility, with
Alzheimer like
symptoms One
 can have
Normal blood
test level and
still lack B12 to
carry out the
functions
B5 Pantothenic Adrenal Used to to 100-500 mcg Greater Non toxic;
Acid function; reduce amount very large
healthy skin, cholesterol and found in amounts
energy triglyceride; primitive diets ( several
production Work together than in grams a
with B1, B1, modern diet day) can
and B3 to help cause
make ATP diarrhea
Lysine Essential Dr. Linus 500-1000 mg Most people Non Toxic Over 2000
amino acid Pauling as added consume mg to 3000
needed for believes that protection enough mg have
growth and lysine helps lysine been linked
tissue repair maintain to increased
healthy blood risk of
vessels. *A gallstones
precursor of and
methionine and cholesterol
L-Carnitine and
therefore
beneficial to the
heart
Choline Choline; also PC smells Transport fat Used in a wide 200-300 mcg Found in soy Non-toxic Diarrhea or
Phosphatidly like fish; through liver variety of per day bean, liver, nausea when
choline / therefore and blood; neurological oatmeal, over several
lecithin (10- use component of and psychiatric cabbage, egg grams a day
20% PC) choline neuro disorders yolk
transmitter
Inositol Cell 100-200 mg Nuts , beans, No toxicity Large amount
membrane per day wheat, has been reduces the
structure; orange; in reported absorption of
nervous the form of calcium, iron
system phyate and Zinc.
PABA A compound Enhance the helpful in 50 mg per Found in 8 grams a
that is loosely effects of promoting day for grains and day may
considered to hormones by pregnancy and maintenance animal good lower blood
be a member delaying their in connective (500 mg to sugar, rash,
of the Vitamin breakdown in tissue disorders 12 grams for fever, and in
B complex. the liver; such as specific rare
scleroderma diseases) occasion,
and liver
dermatolmyositi damage
s; skin disease
such as vitaligo
and
Peyronie’s
Disease;
Bioflavonoid Citrus Help protect People who eat 100-200 mg In healthy No
s (water bioflavonoids vitamin C and high levels of for diet consistent
soluble such as improve the bioflavonoids maintenance toxicity other
plant isoflavones, absorption of have been ; 1 gm for than a
pigments) anthocyanins, Vitamin C. found to have treatment bioflavonoid
e.g. flavons, Also inhibit an overall lower called
flavanones bone tumor risk of getting a cianidanol
in citrus, promoters and wide variety of which is
isoflavones human cancer cancer. NOT found
in soy, cells; in
anthocyanin supplement
s in wine,
flavans in
apples and
tea
Calcium Calcium Calcium Bone and teth French study of 300 mg for A glass of Up to 2500 Do not take
Carbonate citrate is formation. 3270 women men; 500 mg skim milk mg a day for Tums as a
(40% better Muscle oave age 80 for women; contains 300 long term form of
elemental absorbed, contraction who took daily maintain mg; a cup of cause no Calcium as
calcium) . but it only Reduce risk of 1200 mg of calcium to yogurt problem they
 contains kidney stones elemental magnesium contain up to unless one neutralize the
21% by reducing calcium plus ratio of 1: 1 400 mg Tofu has ulcer as stomach acid
elemental absorption of 800 I.U. of (For best (not soy bean too high needed for
calcium; exalate For vitamin D3 absorption, drink) an calcium calcium
calcium small number show 43% less split the vegetables unabsorbed absorption;
lactate of people who fracture of the dosage to often provide can cause Too much
13%; absorb too hip ( mortality 500 mg at a enough “milk calcium can
calcium much calcium rate of 20%) time ) calcium , and alkali” cause
gluconate there may be and 32% less absorption is syndrome constipation
9%; an increase in fracture of the better than Vitamin D is
Don’t the risk of wrist, arm, and milk. necessary for
take forming stones pelvis *most Calcium
calcium in high dosage Americans only absorption.
made of There is no get half the Supplement
bone- truth to the calcium they of 100-400
meal or myth that dairy need for anti- I.U of vitamin
dolomite source aging *less than D a day is
which Calcium 50% of children recommende
contain “doesn†in U.S. get the d for those on
lead ™t absorb” recommended calcium
daily allowance supplement
calcium
deficiency
affects both
man and
women need to
start at early
age to
maximize bone
mass early on
in life. *buildup
happens most
during
adolescence. It
is critical for
girls to load up
before puberty
(10) and latest
by age 25.
getting calcium
later in life can
help prevent
bone loss well
after
menopause and
into old age *
University of
Minnesota
found that
intake of 2000
mg of calcium a
day normalize
cell proliferation
of colon of men
and women at
high risk of
colon cancer
Iodine kelp Natural Metabolism of 150 mcg Iodized salt High dose
source all cells and and sea (several
high in synthesis of vegetable milligrams
iodine thyroid supply is per day) can
hormone generally interfere
adequate with normal
thyroid
function and
may lead to
goiter in
some cases
Magnesium Chelated Better A strong anti- Absorption 500 mg-1000 Whole grain, Over 700 Don’t
absorptio oxidant; decreases with mg nuts mg of daily take Mg if
n; Mg Critical for age; Even with (almonds, elemental you have
oxide is Energy low RDA (300 hazelnuts, Magnesium Kidney
not production mg) for peanuts), can cause problems or
 absorbed (ATP); heart, Magnesium, and seeds; diarrhea severe heart
muscle, and only 25% of The higher failure
nervous Americans the fat and
system meet that sugar intake,
function; standard. You the more Mg
required in need 2000 needed
secretion and calories a day
function of to get enough
insulin; Magnesium
Natures Protect the
calcium heart by
channel preventing
blocker; Keeps coronary artery
bone strong by spasm and
working with cardiac
Calcium; arthrymias;
Taking 300 mg
of Mg daily
decreases
blood pressure
by 8-10% after
9 weeks Nut
(contain high
Mg level) lovers
who eat nuts at
least 5 times a
week have half
the risk of heart
attack compare
to those eating
less than once
a week.
Zinc Amino acid Better Supports Duration of cold 30mg Oysters, High dose Zinc can
complexes absorptio immune symptoms are meat, eggs, ( over 300 inhibit copper
n function; shortened in seafood, tofu mg per day) , Iron,
wound repair 100 men and are good can impair Calcium, and
preserve women taking sources; immune Magnesium
vision; zinc lozeners in supplement function absorption in
antioxidant a double blind need as high doses,
study; insurance so it is
Preliminary prudent to
research take minerals
suggested that as part of a
people with multi-mineral
Alzheimer’s supplement.
disease should
avoid zinc
supplement,
though this
point has been
controversial.
More recently,
preliminary
evidence in four
patients actually
showed
improved
mental function
with Zinc
supplementatio
n
Selenium Amino acide Better Activates an Selenium level 200 mcg; Brazil nut that Toxic if over
complexes absorptio antioxidant dropped 7% most comes in a 2500 mcg a
n enzyme called after age 60 common shell contain day; with
glutathione and drop 24% multivitamin 100 mcg hair loss,
peroxidase after age 75 do not ( due to the liver
which may Double blind contain 200 soil). Shelled damage,
protect the study of 1300 mcg of brazil nut joint
body from people found selenium. only contain inflammatio
cancer; Strong that those given 12-25 mg as n after 5000
antioxidant; 200 mcg of it is grown in mcg a day
curbs AIDS by yeast-based another part
encouraging selenium per of brazil; also
 the AIDS virus day for seven in sunflower
to make a years had a seeds, meat,
protein to 50% drop in seafood like
repress its cancer death tuna,
own rate compare to swordfish,
replication; placebo group. garlic
People with
decreased
levels of
selenium is
associated with
higher
incidence of
heart disease ,
cancer, and
arthritis
University of
Arizona study of
1700 elderly
Americans
show that those
with low level of
selenium are
more apt to
have polyps in
the GI tract
( 33% compare
to 9% in those
with high level
of selenium)
3000 older
person on
selenium in a
Dutch study
show reduction
of lung cancer
risk by 50% A
large scale
Finnish study
showed that
those with
lowest level of
selenium in
their blood were
3 times more
apt to die of
heart disease
*subjects taking
100 mg of
selenium a day
are less
anxious,
depressed, and
tired
Copper Amino acid Better it is part of the Not needed Plentiful in Toxicity is People with
complexes absorptio SOD as it is meat, unclear. Up Wilson’s
n antioxidant; plentiful in oysters, nuts, to 3 mg a Disease
needed to regular diet legumes, day is should not
make ATP and As cereals, considered take Cu
collagen insurance, potatoes, safe supplement
up to 3 mg vegetable. at all. People
day is drinking tap
acceptable; water (copper
especially in pipes) do not
people need more
taking extra Cu. Cu
zinc improves
supplement absorption of
(which inhibit Iron
Cu
absorption)
Manganese Amino acid Better Needed for 20 mg take Nuts , wheat No toxicity People with
complexes absorptio healthy skin, as added germ, wheat or side liver cirrhosis
 n bone and insurance bran, leafy effect in may not be
cartilage green doses of 5- able to
formation and vegetables, 20 mg; properly
well as pineapple Excessive excrete
glucose and seeds intake can manganese
tolerance. Also are good lead to rare so these
helps activate sources side effects people
SOD , an of dementia should not
important and take
antioxidant psychiatric Manganese
enzyme symptoms supplement;
Calcium,
Iron , and
possible Zinc
reduces the
absorption of
manganese.
Chromium Chromium Better Help body Chromium 200 mcg for Best source Most Absorption
piconinate absorptio maintain picolinate has anti-aging is researches increased by
(organic form) n; normal blood been shown to (90% of all brewer’s have vitamin C
Cheaper sugar level by increase fat Americans yeast; also in demonstrate
inorganic increasing loss and lean are deficient grains and d no toxicity
forms insulin muscle tissue in the cereals when up to 100
such as efficiency; gain; * Israel minimum not refined.; times the
chromium Helps research show recommende broccoli; 200 mcg
chloride increasing those with adult d dose of 50 lobster tail , dosage.
are not as HDL and onset diabetes mcg a day) liver, and However, 1
effective lowering taking 200 mcg only 24 mcg mushroom isolated
as it has overall daily had their of chromium have high case of
to be cholesterol insulin in 1000 kcal levels Eating kidney
converted level; Promote resistance of food 33% of food failure after
first to the rise in DHEA improve by 62% in sugar 600 mcg per
organic level in women and cause 3 day for 6
form to be 50% in men times more weeks, and
effective loss in a case of
chromium anemia ,
compare to liver
those taking dysfunction
in 10% of appear after
food in sugar 1200-2400
mcg for 4
months;
since only
one case
each of
toxicity and
toxicity is
not the
same, it
remains
unclear if
these
problems
are caused
by calcium
picolinate or
not
Molybdenu Amino acid Better Needed for Preliminary 50 mcg Legumes, Very safe up
m chelated absorptio proper evidence dark green to 1500 mcg
complex n function of suggest that lefty per day, but
certain molybdenum, vegetables, it can
enzyme and through its and grains. interfere
metabolism of involvement in with Copper
iron; detoxifying absorption;
suliftes, may Excessive
reduce the risk intake can
of sulfit-reactive lead to gout
asthma attacks like
symptoms
as it is
needed to
convert
purine to
 uric acid
Potassium Chelated form Better Needed to 99 mg more One banada High
absorptio regulate water as an contain 500 potassium
n balance, blood insurance mg ( 500 mg)
pressure, and than as Potassium is can produce
neruomuscular replacement commonly stomach
function; found in fruits irration
beneficial in easily
chronic fatigue
syndrome
Boron Amino acid Better Assist calcium Research 2mg Raisins, Supplementa
complexes absorptio and bone suggest that prunes, and ry levels do
n metabolism boron might be nuts not lead to
and prevent linked with accumulation
osteoporosis decrease I the body
calcium in urine and thus lack
and may thus of toxicity
help with
osteoporosis
Silicon Amino acid Better Plays a role in 2.4 mg Regular diet High dietary
complexes absorptio making and provide 5-10 intake is not
n maintaining mg per day associated
strong with any toxic
connective effect.
tissue and Inhalation of
used in large amount
osteoporosis of silicon ( in
an industrial
setting) can
cause
respiratory
disease
called
silicosis.
Vanadium Amino acid Better Improve Improve 25 mcg Optimum Very limited
complexes absorptio glucose glucose control intake dose is info about
n control in in people with unknown. toxicity. High
people with non insulin Estimated is blood levels
non insulin dependent 10-20 mcg a have been
dependent diabetes day linked to
diabetes mellitus manic
mellitus according to a depressive
study of 8 mental
diabetics disorders.
supplemented
with 100 mg of
this mineral
daily for 4
weeks.
Iron Not present Strong Excess iron
Oxidant have been
linked to
diabetes,
cancer ,
increased risk
of infection,
lupus
erythematosus,
and
exacerbation of
rheumatoid
arthritis.
Absorption
increased by
vitamin C and
decrease by
calcium
supplement,
high fiber food,
and caffeine
Superoxide Liver Natural Antioxidant Usually coupled 100 mg
Dismutase concentrate source enzyme and is with zinc,
thought to copper or
present the manganese in
first line of cells to prevent
defense oxygen free
against free radical change
radical
damage in red
blood cell