Consumer's Guide To
Nutritional Suplements
Vitamins Minerals
Herbs
Vitamins
Vitamins are chemical compounds necessary for growth, health
and normal metabolism. Vitamins are not manufactured by the human body and must be
obtained from the food we eat. When insufficient amounts of a vitamin are present in the
body, clear deficiency symptoms appear. These symptoms are eliminated when adequate
amounts of the vitamin are administered.
Vitamins traditionally have been divided into two categories,
fat-soluble and water-soluble. Fat-soluble vitamins can be stored in the body to provide
amounts at a needed time. However, if the amounts are excessive, toxic levels can
accumulate in areas such as the liver.
Water-soluble vitamins can not be stored for any length of
time and must be replenished on a daily basis. Under some circumstances, it may be
difficult or impossible to obtain the needed amounts from your regular diet and vitamin
supplements may be necessary.
Fat Soluble
VITAMINS |
Benefits These Body
Functions
|
RDA and Best Food
Sources
|
More Effective With.
. .
|
Deficiency Symptoms
|
Depleting
Factors
|
VITAMIN A and
BETA CAROTENE
|
Growth, vision, healthy tissue-skin-hair,
resistance to infection.
|
5000 IU? milk, butter,
eggs, liver, leafy green and yellow vegetables.
|
Niacin, C, D, E. Pantothenic acid, zinc.
|
Night blindness, itching, dry skin, loss of
sense of taste.
|
Alcohol, coffee, cortisone, mineral oil,
nitrates.
|
VITAMIN D
|
Bones, teeth, optimum calcium-phosphorus
metabolism.
|
400 IU?milk, cod liver oil,
tuna, salmon oil, eggs.
|
Vitamin A, C. calcium, phosphorus.
|
Soft bones & teeth, spontaneous
fractures, bone curvature.
|
Mineral oil.
|
VITAMIN E
|
Antioxidant. Protects cell membrane &
tissues. Maintains circulatory system.
|
30 IU -vegetable oil, grains,
wheat germ, lettuce.
|
Vitamin C, B12, manganese, selenium.
|
Poor muscular & circulatory
performance.
|
Air pollution, mineral oil, birth control
pills.
|
VITAMIN F
(Unsaturated Fatty Acids)
|
Influences skin, blood coagulation,
Cholesterol, glandular activity.
|
RDA not established. Vegetable
oils, sunflower seeds.
|
Phosphorus, A, C, D, E
|
Acne, allergies, dry skin, brittle hair,
eczema, brittle nails.
|
Radiation, X ray therapy.
|
VITAMIN K
(Menadione)
|
Blood clotting (coagulation).
|
RDA not established. Green
leafy vegetables, molasses, yogurt, alfalfa.
|
Unknown.
|
Diarrhea, increased tendency to hemorrhage.
|
Aspirin, antibiotics, mineral oil, rancid fat,
X ray therapy.
|
Water Soluble
VITAMINS
|
Benefits These Body
Functions
|
RDA and Best Food
Sources
|
More Effective With.
. .
|
Deficiency Symptoms
|
Depleting Factors
|
VITAMIN B1
(Thiamin)
B Complex Factor
|
Heart and cardiovascular system, growth,
nervous system, energy production, digestion.
|
1.5 mg?cereals, fish, lean
meat, liver, poultry, milk, pork.
|
B-complex, B12, C.
|
Fatigue, poor appetite, pins and needles in
legs, depression.
|
Alcohol, coffee, excessive sugar, tobacco.
Physical & mental stress depletes this nutrient.
|
VITAMIN B2
(Riboflavin)
B Complex Factor
|
Healthy skin. Tissue repair. Antibody and red
blood cell formation.
|
1.7 mg?cereals, yeast, milk,
eggs, leafy green vegetables, lean meat.
|
Vitamin A, niacin, B-complex, B1.
|
Cracks at mouth corners, sore tongue, light
sensitivity to eyes.
|
Alcohol, coffee, sugar, tobacco. Physical &
mental stress depletes this nutrient.
|
NIACIN
(Niacinamide)
B Complex Factor
|
Healthy skin, nervous system, cell metabolism.
Converts food to energy.
|
18mg?cereals, yeast, lean
meat, liver, eggs.
|
B-complex, B1, B2, B6, tryptophan.
|
Weakness, skin rash, memory loss, irritability,
insomnia.
|
Alcohol, coffee, sugar, antibiotics.
Physical& mental stress depletes this nutrient.
|
VITAMIN B6
(Pyridoxine)
B Complex Factor
|
Healthy red blood cells, gums, teeth, blood
vessels, nervous system.
|
2.0mg?cereals, wheat germ,
yeast, meat, bananas, vegetables.
|
Vitamin C, biotin, Pantothenic acid, niacin,
magnesium.
|
Fatigue, anemia, nerve dysfunction,
irritability.
|
Alcohol, coffee, tobacco, birth control pills.
Physical & mental stress depletes this nutrient.
|
VITAMIN B12
(Cyanocobalamin)
B Complex Factor
|
Development of red blood cells, growth, nervous
system maintenance.
|
3.0 mcg?fish, lean meat,
liver, milk.
|
Folic add. A, B1, B6, niacin, biotin,
Pantothenic acid.
|
Anemia, weakness, fatigue, red-sore tongue,
nerve degeneration
|
Alcohol, coffee, tobacco, calcium deficiency.
|
BIOTIN
(Vitamin H)
B Complex Factor
|
Skin, circulatory system. Metabolism of
carbohydrates, proteins, fats.
|
200 mcg?egg yolk, green leafy
vegetables, milk. liver, kidneys.
|
Vitamin A, B2, B6, niacin.
|
Non-specific skin rash.
|
Alcohol, coffee, raw egg white, antibiotics.
|
VITAMIN C
(Ascorbic Acid)
|
Wound healing, immune system. Maintenance of
healthy gums, skin, blood.
|
60 mg?citrus fruits, berries,
cabbage, vegetables, tomatoes.
|
Vitamin A, B6, Pantothenic acid, zinc.
|
Bruise easily, wound healing, tooth/gum
defects, aching joints.
|
Antibiotics, aspirin, stress, cortisone.
Physical & mental stress depletes this nutrient.
|
FOLIC ACID
(Folacin, Folate)
B Complex Factor
|
Production red blood cells, tissue cells.
Normal growth. Healthy intestinal tract.
|
400 mcg?yeast, leafy green
vegetables, meats.
|
Vitamin C, B6, B12, niacin.
|
Anemia, intestinal problems, pale tongue.
|
Alcohol, oral contraceptives, tobacco, sulfa
drugs. Physical & mental stress depletes this nutrient.
|
PANTOTHENIC ACID
B Complex Factor
|
Helps convert proteins, carbohydrates, fats
into energy. Immune system,
|
7.0 mg?most plant & animal
food.
|
Folic acid, biotin, B-complex.
|
Weakness, depression, decreased resistance to
infection
|
Alcohol, coffee, Physical & mental stress
depletes this nutrient.
|
CHOLINE
B Complex Factor
|
Nerve transmission. Regulates liver &
gallbladder. Cell membrane structure.
|
Yeast, eggs, fish, lecithin, wheat germ, organ
meats, soy.
|
Vitamin A, B-complex, Inositol, folic acid.
|
Growth problems, impaired liver & kidney
function.
|
Alcohol, coffee, sugar
|
INOSITOL
B Complex Factor
|
Fat & Cholesterol metabolism. Nerve
function.
|
Molasses, yeast, lecithin, fruits, meat, milk,
nuts.
|
Choline, B-complex, B12.
|
Hair loss, constipation, eye abnormalities,
high Cholesterol.
|
Alcohol, coffee.
|
VITAMIN P
(Bioflavonoids)
|
Blood vessel wall maintenance, healthy
capillaries and veins.
|
Skin and pulp of fruits, especially citrus
fruits.
|
Vitamin C
|
Bleeding gums, colds, eczema.
|
Antibiotics, aspirin, tobacco, cortisone drugs.
|
PARA-AMINOBENZOIC ACID
(PABA)
B Complex Factor
|
Blood cell formation, pigmentation of skin and
may help restore color to gray hair.
|
Molasses, eggs, liver, milk rice, yeast, wheat
germ, bran
|
B complex, folic acid, C.
|
Constipation, depression, fatigue, headaches,
irritability.
|
Alcohol, coffee, sulfa drugs.
|
Minerals
Minerals are inorganic chemical elements
necessary for growth, development and health. Needing small but steady supplies, minerals
ensure that the body functions properly. One of the most important jobs for minerals is
building the basic body structure. Bones, for example, are composed of calcium, magnesium,
phosphorus and fluorine.
Our diet does not provide the proper amounts
needed as most foods are commercially grown in depleted soils. Because minerals are water
soluble and flushed from the body regularly, most of us already have mineral deficiency
symptoms.
MINERALS
|
Benefits These Body Functions
|
RDA and Best Food Sources
|
More Effective With. . .
|
Deficiency Symptoms
|
Depleting Factors
|
CALCIUM
|
Bone & tooth development & maintenance.
Muscle contraction, nerve transmission.
|
800-1000 mg milk, cheese, green
vegetables.
|
Vitamin A, C, D, phosphorus.
|
Heart palpitations, muscle cramps, tooth/bone weakening.
|
Excess saturated fat in diet.
|
CHROMIUM
|
Carbohydrate metabolism, energy production and optimum
utilization of glucose.
|
50-200 mcg yeast, whole grains, vegetable
oils.
|
Unknown.
|
Poor glucose tolerance. Low blood sugar levels.
|
Excess iron.
|
COPPER
|
Enzyme function. Hemoglobin production.
|
2-3 mg nuts, seeds, organ meats, raisins.
|
Iron, zinc, cobalt.
|
Anemia, fatigue, weakness, bone fragility.
|
Exhaust fumes, cadmium.
|
IODINE
|
Production of thyroid hormone. Regulates metabolism.
|
150 mcg seafood, kelp, iodized salt.
|
Unknown.
|
Enlarged thyroid gland in neck,
|
|
IRON
|
Transport of oxygen to tissues. Enzyme functions.
|
10-18 mg whole grain cereals, nuts, green
vegetables.
|
B6, C, B12, folic acid. Fiber increases absorption.
|
Fatigue, weakness from anemia, brittle fingernails.
|
Excess saturated fat in diet, excess protein.
|
MAGNESIUM
|
Enzyme activity. Health of heart arteries. Protein
production. Nerve function.
|
300-400 mg whole grains, seafood, green
vegetables.
|
B6, C, calcium, phosphorus.
|
Growth failure, leg cramps, nervousness, confusion, easily
angered.
|
Excess iron.
|
MANGANESE
|
Enzyme activity in reproduction, growth, fat metabolism.
|
2.5-5.0 mg whole grains, eggs, nuts,
green vegetables.
|
Unknown.
|
Poor growth, reproductive and coordination abnormalities.
|
Alcohol, coffee, cortisone, diuretics, excess sugar.
|
PHOSPHORUS
|
Bone/tooth formation, muscle contraction. kidney function,
nerve & muscle activity.
|
800-1200 mg eggs, fish, meat, poultry,
grains, cheese.
|
Calcium, iron, magnesium, manganese, vitamins A & D.
|
Continuous thirst, dry skin, general weakness, weak
reflexes.
|
Alcohol, phytic acid, oral contraceptives.
|
POTASSIUM
|
pH balance of blood, body-water balance, nerve and muscle
function
|
99 mg. dates, raisins, figs, peaches,
sunflower seeds.
|
Sodium.
|
Irregular heartbeat) muscular weakness. Build-up of lactic
acid.
|
Mercury, cadmium.
|
SELENIUM
|
Antioxidant (with vit. E). Protects cell membrane and
internal structures.
|
50-200 mcg whole grains, seafood, eggs,
meat, brown rice.
|
Vitamin E.
|
Anemia, heart muscle enlargement, irregular beat.
|
Coffee, excess zinc or copper.
|
ZINC
|
Wound healing, reproductive organ development &
growth. Male hormone production.
|
15 mg yeast, whole grains, liver,
sunflower seeds.
|
Calcium, phosphorus, vitamin A, C, Vitamin D increases
absorption.
|
Loss of sense of taste, poor growth and wound healing.
|
|
Herbs
Herbs have historically been associated with
folk lore and black magic but today this is changing. In the United States, even with all
the medicine from laboratories and pharmaceutical companies, not less than 37 percent of
all prescriptions are filled with medicinals derived from plants.
Called unorthodox therapies by the
establishment, herbs are now assuming their rightful popularity due to their relatively
safe and simple treatments provided by nature and our biological relationship with the
environment.
NAME
|
PARTS USED
|
CHARACTERISTICS
|
ALOE VERA
(Aloe Barbadensis)
|
Inner Gel of Plant
|
Said to be useful in treating certain intestinal disorders
including stomach ulcers. Helps improve absorption of nutrients. Gentle laxative.
|
BLACK COHOSH
(Cimicifuga Racemosa)
|
Root
|
Has been used as a relaxant, antispasmodic and sedative.
Also used in cases of rheumatism, neuralgis and painful menstruation.
|
CAYENNE
(Capsicum Annum)
|
Seeds
|
Can be used as a gargle to treat sore throat and
hoarseness. Reduces nausea from sea sickness and relieves symptoms of rheumatism and
inflammatory ailments.
|
CHAMOMILE
(Anthemis Nobilis)
|
Flowers of Plant
|
Known to be an effective remedy for menstrual discomfort
and associated symptoms. Gentle sedative, helpful in treating insomnia.
|
CHAPPARAL
(Larria Mexicana)
|
Crushed Fresh Leaves
|
Used by the Indians as a topical application to help heal
wounds, sores and bites.
|
CHICKWEED
(Stellaria Media)
|
Herb
|
Relief for symptoms of bronchitis, coughs, colds,
inflammation. Also used as a laxative.
|
COMFREY
(Symphytum Officinale)
|
Root
|
Relieves chest congestion. External application useful in
healing skin injuries.
|
CORNSILK
(Stigmata Maydis)
|
Dried Corn Silk
|
Useful as a diuretic, cardiac stimulant. Remedy for kidney
and bladder troubles.
|
DONG QUAl
|
Root
|
Popular Chinese herb used to improve mental acuity and to
help relieve symptoms of daily stress and mental fatigue. Especially soothing for women's
PMS ailments.
|
DANDELION ROOT (Taraxacum Officinole)
|
Root
|
Has been used to fight anemia because it contains iron.
calcium, and trace minerals. An ideal laxative, it is also helpful in treating poor
circulation, bowel inflammation and stomach disorders.
|
DEVILS CLAW (Harpagophytum Procumbens)
|
Tuber
|
Relief for symptoms of arthritis, rheumatism.
Anti-inflammatory effect.
|
ECHINACEA
|
Root
|
Helps stimulate glandular organs such as the kidneys to
function more efficiently. Has been used by herbalists to fight infection, detoxify and
stimulate healing. Also used to relieve symptoms of hay fever and other allergies.
|
EYEBRIGHT
(Euphrasia Officinalis)
|
Herb
|
Used to treat jaundice, loss of memory and vertigo.
Topically, has been used to relieve conjunctivitis (pink eye).
|
FENNEL SEED
(Foeniculm Vulgare)
|
Seeds
|
Helps decrease the appetite so it has been used for
weight-loss. Aids acid stomach, intestinal gas and gastric troubles.
|
FO-TI
(Polygonum Multiflorum)
|
Root
|
Acts as an effective diuretic. Excellent nourishment for
the blood. Also has been used to help improve memory and treat mental depression.
|
GINGER
(Zingiber Officinale)
|
Rootstock
|
Eases the effect of a cold and soothes sore throat. Said
to be very effective in preventing symptoms of motion sickness.
|
GINKGO BILOBA
|
Leaf Extract
|
Used extensively in Europe to treat a variety of
ailments... short term memory loss, mild depression, vertigo. Helps increase blood
circulation to the brain and has positive effect on mental performance.
|
GINSENG
(Panax Quinque Folius)
|
Root
|
A demulcent, it is helpful for coughs, colds and chest
congestion. Reduces symptoms of feverish and inflammatory illness and can help relieve
nausea and vomiting.
|
GOLDENSEAL
(Hydrastis Canadenis)
|
Root
|
Helps decrease nausea. Excellent remedy for colds, stomach
and liver troubles. Also has been used as a laxative. May be used externally as a soothing
eyewash and to treat pyorrhea.
|
GOTU-KOLA
(Cantella Asiatica)
|
Herb
|
Accelerates healing of bruises and abscesses. Acts as a
sedative and diuretic. Also claimed to energize brain cells and relieve tension.
|
HAWTHORN
(Crataegus Oxyacantha)
|
Berries
|
Provides nutritive support to the heart and circulatory
system. Stimulates increased enzyme metabolism in the heart muscle. Improves oxygen
utilization.
|
JUNIPER
(Juniperus Communis)
|
Berries
|
Excellent for kidney and bladder difficulties. Also
effective in relieving flatulence and gastric afflictions.
|
LICORICE
(Glyeyrrhiza Glabra)
|
Root
|
Acts as a soothing remedy for aggravation in the upper
respiratory tract. Also used to heal ulcers, inhibit the growth of harmful viruses and has
the ability to stimulate the adrenal glands.
|
PARSLEY
(Petroselinum Satirum)
|
Leaves, Root, Seeds
|
An excellent diuretic. Valuable in treating gall bladder
problems. High iron content makes it valuable in preventing anemia. Also has been used to
treat menstrual problems, asthma, coughs and indigestion.
|
PAU D'ARCO
|
Inner Bark
|
Popular herb from South America used primarily to fight
infection and to strengthen the immune system.
|
PEPPERMINT
(Mentha Piperita)
|
Leaf Extract
|
The best known herbal remedy for stomach problems. Used
for treating indigestion, intestinal gas and to inhibit diarrhea.
|
RED CLOVER
(Trifolium Pratense)
|
Blossoms
|
Excellent for bronchial congestion. Relaxing to nerves and
entire system. Externally. Red Clover is valuable in treating skin conditions such as
psoriasis, shingles and acne.
|
SARSAPARILLA
(Smilax Officinalis)
|
Root
|
Used extensively in China for a variety of conditions. Has
been recommended to relieve symptoms of rheumatism and arthritis. Also known to be useful
as a diuretic and to enhance digestive functioning.
|
SLIPPERY ELM
(Ulmus Fulva)
|
Inner Bark
|
Soothing and healing to the mucous membranes of the lungs
and gastro-intestinal tract. Also useful in treating inflamed membranes in the stomach,
bowels, kidney and urinary tract.
|
VALERIAN
(Valeriana Officinalis)
|
Root
|
Used as an herbal sedative and mild tranquilizer. Helpful
in calming nervous tension and treating insomnia.
|
WHITE WILLOW
(Salix Alba)
|
Bark
|
Pain reliever, fever reducer. Used as an antacid in
stomach troubles (heartburn, gas, indigestion). Has a major constituent known as salicin,
which is closely related to aspirin and produces similar effects as a pain reliever.
|
YUCCA
|
Extract from Plant
|
Has been used successfully for relief of arthritis and
rheumatism symptoms.
|
NOTE: This guide is not
intended to be used for diagnostic or prescriptive purposes.
For any treatment or diagnosis of illness, please see your physician.
(Source: BioliftPlus)
|