This is for informational purposes only. Consult your health care practitioner for any medical advice.
VITAMINS Vitamin A Vitamin A helps the eyes adjust to darkness, Fight infections, skin problems, cancer. Helps abnormally heavy menstrual bleeding. Along with growth in bones and teeth, structure & function of biologic membranes between cells, and adrenal glands (stress). If you are losing your night vision, or have an onset of anemia, you may lack in Vitamin A. Blindness has occurred in severe cases. Food Sources: Veggies: asparagus, beans, beets & beet greens, broccoli, cabbage, carrots, collards, dill, garlic, kale, kohlrabi, lettuce, onions, mustard greens, parsley, parsnips, peas, potatoes, pumpkin, radishes, romaine lettuce, rutabaga, spinach, squash, sweet potatoes, swiss chard, tomatoes Fruits: apricots, cantaloupe, papayas, peaches, Other: dairy, egg yolk, dulse, fish & fish oil, kelp, liver, bee pollen Herb Sources: alfalfa, borage, burdock root, cayenne, chickweed, comfrey, dandelion, eyebright, fennel, hops, horsetail, kelp, lemongrass, marshmallow, mullein, nettle, oat straw, paprika, parsley, peppermint, plantain, pokeweed, raspberry leaf, red clover, rose hips, sage, uva ursi, safflower, watercress, yellow dock Suggested Requirements: Intoxication rarely occurs, but could be the most potentially toxic vitamin. 5000 IU for men, 4000 IU for women, 1400 IU for infants, 2000 - 3300 for children, 5000 for PREGNANT women, 6000 for lactating women. Symptoms of too much are persistent head aches, chapped lips, dry skin, rashes, limp hair, joint aches, swollen and painful liver. Vitamin B1 (Thiamin) B1 (thiamin) is one of the coenzymes in the energy producing process. Deficiency of thiamin impairs nerve impulses, lack of appetite, production of cellular antibodies is severely diminished, which causes fatigue and depression, pains in chest and abdomen and sometimes eye problems. Leads to pins and needles in feet and sore leg muscles, then eventually the heart muscles. Has helped to slow stuttering in children and improve learning capabilities. Too much coffee and tea, alcohol & oral contraceptives destroy the thiamin our bodies need. Food Sources: Veggies: asparagus, beans, beets and beet greens, broccoli, Brussels sprouts, cabbage, carrots, dill, kale, kohlrabi, lettuce, onions, parsley, parsnips, peas, potatoes, pumpkin, radishes, romaine lettuce, rutabaga, spinach, squash, swiss chard, watercress Fruits: berries, plumes, prunes, raisins Other: brewers yeast brown rice, dulse, eggs, fish, heart, kelp, kidney, lean meat, legumes, liver, nuts, oatmeal, peanuts, pork, poultry, whole grain cereals Herb Sources: alfalfa, bladderwrack, burdock root, catnip, cayenne, chamomile, chickweed, eyebright, fennel, hops, nettle, oat straw, parsley, peppermint, raspberry leaf, red clover, rose hips, sage, yarrow, yellow dock Suggested Requirements: Less than 500 mg per day is sufficient. Thiamin is non toxic. Vitamin B2 (Riboflavin) For our cellular respiration, B2 aids thiamin in its work, and in the metabolism of Vitamin C. Lack of B2 (Thiamin) shows growth failure, weight loss, function of eyes, adrenal glands, nerves, skin and mucous membranes, thyroid problems, birth defects, learning disabilities.. Signs are exhaustion, inflamed tongue, lips and mouth, sore and teary eyes, and eventually the lack of vitamin B2 effects the red blood cells. Also signs are a greasy scaling by the lips, nose, eyes, ears and scrotum. B2 helps with extroversion, concentration and personal contentment. B2 helps to detoxify harmful chemicals entering your system. Food Sources: Veggies: asparagus, avocados, beans, beets and beet greens, broccoli, Brussels sprouts, cabbage, carrots, dill weed, kale, kohlrabi, lettuce, onions, parsley, parsnips, peas, potatoes, pumpkin, radishes, romaine lettuce, rutabaga, spinach, squash, swiss chard Fruit: currants Other: cheese, egg yolks, dulse, fish, legumes, meat, milk, poultry, whole grains, yogurt Herb Sources: alfalfa, bladderwrack, burdock root, catnip, cayenne, chamomile, chickweed, dandelion, eyebright, fennel, fenugreek, ginseng, hops, horsetail, kelp, mullein, nettle, oat straw, parsley, peppermint, raspberry leaf, red clover, rose hips, sage, yellow dock Suggested Requirements: 1.7 mg for men, 1.2 mg for women, .4 mg for infants, 1.9 for lactating women. Exercise, weight loss diets and the use of oral contraceptives, tranquilizers and antibiotics uses more Riboflavin your daily requirements should be increased. Vitamin B3 (Niacin, Nicotinic acid, Niacinamide) Used to treat heart disease, mental illness and arthritis. Assists cellular respiration, and utilization of all major nutrients, widens blood vessels and increases blood flow (which helps to lower high blood cholesterol) and aids in the function of the liver. Lack of B3 effects the skin, gastrointestinal tract and nervous system. Causes skin to redden, blister, become infected, scaly or harden and usually occur when skin is exposed to sunlight or trauma. Causes sores in the mouth, gastric discomfort, vomiting and leads to severe diarrhea. The nervous system is affected by signs of anxiety, fatigue, loss of appetite, headaches, insomnia, depression, hyperactivity, hallucinations and smells and taste dulled. Food Sources: Veggies: asparagus, beans, beets and beet greens, broccoli, cabbage, carrots, corn, dill weed, kale, kohlrabi, lettuce, onions, parsley, parsnips, peas, potatoes, pumpkin, radishes, romaine lettuce, rutabaga, spinach, squash, swiss chard, tomatoes Fruit: dates Other Sources: beef liver, brewers yeast, cheese, corn flour, eggs, fish, milk, peanuts, pork, whole wheat products Herb Sources: alfalfa, burdock root, catnip, cayenne, chamomile, chickweed, dandelion, eyebright, fennel, hops, licorice, mullein, nettle, oat straw, parsley, peppermint, raspberry leaf, red clover, rose hips, slippery elm, yellow dock Suggested Requirements: 13 mg for women, 18 for men and lactating women, 6 mg for babies Vitamin B5 (Pantothenic Acid) B5 is really good for anti stress. Some B complexes will add additional B5 to the formulas for stress. This vitamin helps to produce the adrenal hormones, our antibodies, and with the conversion of fats, carbs and proteins. It also helps to turn fats, carbs and proteins into energy. B5 is found in all of our cells and organs and helps with the production of our neurotransmitters. It has also helped with preventing anemia, depression, anxiety, and works with our intestinal tracts. The lack of B5 can be depression, tiredness, tingling in hands, and headaches. Food Sources: Veggies: asparagus, beans, beets, cabbage, carrots, corn, dill, kale, kohlrabi, lettuce, mushrooms, onions, parsley, parsnips, peas, potatoes, pumpkin, radishes, romaine lettuce, rutabaga, spinach, squash, turnips Fruit: dates Other Sources: beef, brewers yeast, eggs, kidney, legumes, liver, milk, nuts, pork, royal jelly, saltwater fish, whole rye flour, whole wheat Herb Sources: Suggested Requirements: Vitamin B6 (Pyridoxine) For babies this must be in infant formulas if they are not being breast feed. B6 helps to break down amino acids so they can be absorbed by the cells and protects the liver. Lack of B6 affects the nervous system , and the lack of protein does not allow the brain to develop and function, effects teeth development and causes teeth decay, and impress the immune system. Signs of the lack of B6 are: greasy scaling dermatitis around the eyes, ears, nose, mouth, and thighs, Inflammation of the oral area, convulsions, and nerve tissue degeneration. Use of oral contraceptives may deplete the B6 and cause depression. B6 has been used to help with arthritis, numbness, burning sensations in extremities, fingers that go to sleep, swollen joints, reduced sensation in joints and leg cramps. B6 has been used in children for convulsions, hyperactivity, and children who are disturbed. Food Sources: Veggies: asparagus, avocadoes, beans, beets and beet greens, broccoli, cabbage, carrots, corn, dill weed, kale, kohlrabi, lettuce, onions, parsley, parsnips, peas, peppers, potatoes, pumpkin, radishes, romaine lettuce, rutabaga, spinach, squash, swiss chard, Fruit: bananas, Other sources: black strap molasses, brewers yeast, brown rice, chicken, eggs, fish, meat, sunflower seeds, soy beans, tempah, walnuts, wheat germ Herb Sources: alfalfa, catnip, chlorophyll, oatstraw Suggested Requirements: .3 mg for infants, 2.5 mg for pregnant and lactating women, 2.2 mg for men, 2 mg for females. Too much B6 will cause pins and needles, burning feeling in extremities, numbness, or lack of coordination. Any one who is using L-dopa should not take pyridoxine or any B vitamin supplement and should consult their doctor. Vitamin B12 (Cyanocobalamin) Also known as Cobalamin. B12 contains a metal called cobalt, and is essential to activate folate, for the structure and function of the nervous system. Vegetarians tend to be more pallor due to the lack of B12 as meat is one of the greater sources of cobalt is red meat. Without B12 the red blood cells are halted and are not developing right. Also the nervous system , small intestine, eye color perception are effected. Symptoms of B12 deficiency are: weakness, sore and inflamed tongue, numbness and tingling in extremities, pallor, weak pulse, irritability, depression, hallucinations, and diarrhea. The lack of B12 has been associated with mental health patients, to the level of being deficient. Now doctors at mental institutions are requiring that patients are being tested for vitamin levels, mainly for B12. Food Sources: Veggies: asparagus, beans, parsnips, rutabaga, spinach Fruit: Other: brewers yeast, clams, dairy products, dulse, eggs, fish, herring, hops, kelp, kidney, liver, mackerel, nori, seafood, soybeans Herb Sources: alfalfa, bladderwrack, chlorophyll, dong quai Suggested Requirements: .0003 mg for infants, .004 mg for pregnant females, .003 (I think) for adults. B12 is not toxic. Biotin Another part of the B Complex. Biotin is necessary for the syntheses of protein and fatty acids, and the metabolism for carbohydrates. This has an effect on the thyroid glands, adrenal glands, reproductive tract, nervous system and skin. Deficiency of Biotin causes dermatitis, inflamed and tongue, loss of appetite, nausea, depression, muscles pain, sitophobia, pallor, anemia, heart trouble, burning or prickly sensations, insomnia, extreme lassitude, increase blood cholesterol, and failing immune system. It is advised that nursing mothers take extra biotin. SIDS has been linked to the lack of biotin in both animals and humans. Food Sources: Veggies: cauliflower, Fruit: filbert Other: brewers yeast, egg yolks, meat, milk, peanuts, poultry, saltwater fish, soybeans, whole grains Herb Sources: Suggested Requirements: 300 micrograms (.3 mg) for children 4 years to adult, less than 4 years 150 micrograms. Non toxic. Choline Choline has been used in the treatment of Tardive dyskinesia, Huntington's disease, Gilles de la Tourette's Disease, Friedreich's Ataxia, presenile dementia, manic depression, and Alzheimer's disease. Studies are showing differences in muscle spasms, memory improving with some of the diseases. Choline is not recognized as a vitamin. It helps to offset other vitamins. Food Sources: Veggies: Fruit: Other: egg yolks, fish, lecithin, legumes, liver, meat, milk, soybeans, whole grains Herb Sources: Suggested Requirements: Undetermined what is sufficient, 250 mg to 600 mg a day. Choline is basically nontoxic, but it has made some people depressed when Choline is used as a prescription drug. Folate (folacin, folic acid, pteroylglutamic acid) Folate is important for our brain, energy production and the formation of our red blood cells and white blood cells. Our DNA and RNA requires folate as a coenzyme for the proper cell division and replication. It also helps with protein metabolism, treat folic acid anemia, for depression, anxiety, the uterine function, and lesson the hardening of arteries. Folate works well with B6, B12 and Vitamin C. Lack of folate during pregnancy is linked the some infant deformities and preventing of spina bifida and premature birth. Aids in the growth of bone marrow, hair, fingernails, and the immune system. Signs of the lack of folate are: inflamed and sore tongue, tingling in hands and feet, indigestion, diarrhea, depression, irritability, pallor, fatigue, and slow pulse. Maintain a normal blood sugar level, use in helping with psoriasis, gingivitis, and pregnancy. Food Sources: Veggies: asparagus, beans, beets & beet greens, cabbage, carrots, dill, garlic, kale, kohlrabi, lettuce, onions, mushrooms, parsley, parsnips, peas, potatoes, pumpkin, radishes, romaine lettuce, rutabaga, spinach, squash, turnips, Fruit: dates, oranges Other: barley, beef, bran, brewers yeast, brown rice, cheese, chicken, lamb, legumes, lentils, liver, milk, pork, salmon, tuna, wheat germ, whole grains, whole wheat Herb Sources: alfalfa, garlic, watercress Suggested Requirements: .05 for infants, .8 for pregnant women 4 for men and women. Cancer and epileptic patients must use caution in using folic acid. It is said that nursing mothers should be careful with their in take of Folic, ask your doctor. Inositol Another B complex factor. Inositol is needed for the skeletal & heart muscles, lungs, liver, brain, blood, and hair growth. It is used for its calming effects. Helps to reduce cholesterol and to stop the hardening of arteries. Helps to remove fats from the liver. The lack of this vitamin can cause: constipation, hair loss, irritability, skin sores, and mood swings. Inositol has been in high dosages for depression, compulsive disorders and anxiety. Food Sources: Veggies: Fruit: raisins Other: brewers yeast, lecithin, legumes, meats, milk, molasses, whole grains Herb Sources: Requirements: No set amount, the body uses about one gram of Inositol per day. So far no reports of toxic reactions. Paba (Para-Aminobenzoic Acid) Paba is a part of the compounds of folate. Pantothenic acid is created with the help of Paba, and Paba can be converted to folate by our intestinal bacteria. Paba is used in sunscreens to block the suns harmful rays. It has been used for the treatment of skin diseases, Peyronies Disease, scleroderma and chronic discoid lupus erythematosus, good for the formation of the red blood cells, aids in intestinal flora, and helps to reduce grey hair caused by stress. PABA can help to protect our bodies from ozone, smoke and inflammation from arthritis. Lack of PABA can cause grey hair, tiredness, patches of white skin, digestive troubles and depression. Our PABA levels can be depleted by the use of sulfur drugs. Food Sources: Veggies: mushrooms, spinach Fruit: Other: kidney, liver, molasses, brewers yeast, whole grains. Herb Sources: Suggested Requirements: No set amount. Do not take PABA supplements when taking sulfa drugs. Vitamin C (Ascorbic Acid) Vitamin C is for activate cleansing enzymes in colon & liver. Improve the immune system and against colds, allergies, infections, back trouble, heart disease, metal illness, arthritis, infertility, fatigue, heat & cold stress, diabetes, bone disease, toxic effects of pollution and cancer, to treat glaucoma (eyes). Improve healing time for wounds and after surgery, smooth skin & stronger tissue. Helps to increase iron absorption, metabolism and reduction of cholesterol balance estrogen levels. Vitamin C is greatly reduced from our systems from smoking, the use of oral contraceptives, menopause drugs, barbiturates, tetracycline and aspirin. Sign of Vitamin C deficiency: scurvy, delayed healing of wounds, separation of longer bones, loosened teeth, Anemia, weakness, weight loss, irritable, aches & pains in joints, extremities, and muscles. Easy bruising & bleeding, drying of tear glands, hypochondria, hysteria, depression Food Sources: Veggies: asparagus, avocado, beans, beets and beet greens, broccoli, Brussels sprouts, cabbage, carrots, collards, dill weed, kale, kohlrabi, lettuce, onions, parsley, parsnips, peas, potatoes, pumpkin, radishes, romaine lettuce, rutabaga, spinach, squash, swiss chard, turnip greens Fruit: berries, black currants, cantaloupes, grapefruit, lemons, mangos, oranges, papayas, pineapple, strawberries Other: dulse, sprouts, watercress Herb Sources: alfalfa, burdock root, cayenne, chickweed, dandelion greens, eyebright, fennel, fenugreek, horsetail, kelp, mullein, nettle, oat straw, paprika, parsley, peppermint, pine needle, plantain, raspberry leaf, red clover, rose hips, skullcap, yarrow, yellow dock Suggested Requirements: Nursing mothers should be really careful on their intake of Vitamin C, some babies have gotten severe cramps from the high Vitamin C in mother’s milk. 35 mg for children, 60 mg for adults, 80 mg for pregnant women. Vitamin D Known as the sunshine Vitamin. Vitamin D is for the enhancement of intestinal absorption of calcium and phosphorus to maintain adequate blood levels for the calcification of bone and cartilage. Signs of deficiency are: Rickets ( bones are swelled with cartilage at the ends and bones are soft and deformed in the middle), Osteomalacia, Osteoporosis, and kidney disease. A deficiency can cause a higher than normal blood levels of lead. Lack of vitamin D cause irritability, restlessness, deformed bone structure, early teeth decay, neuromuscular hyper, irritability, spasms of wrist and foot, convulsive seizures, muscle cramps, burning and tingling, & numbness. Vitamin D levels can be affected with the use of liquid paraffin, anticonvulsant drugs, hypnotic gluethimide and corticosteroids. Toxic or too much Vitamin D: signs of loss of appetite, thirst, urgency of urination, vomiting, headache and diarrhea. Food Sources: Veggies: sweet potatoes, watercress Fruit: Other: butter, dairy products, fish liver oils, fatty saltwater fish, eggs, halibut, liver, milk, oatmeal, salmon, sardines, tuna, sunshine Herb Sources: alfalfa, chlorophyll, dandelion greens, horsetail, nettle, parsley Suggested Requirements: 400 units for infants, children, teens, pregnant and lactating mothers. 300 units for the age 19 to 22, 200 units after the age of 22. Be Careful: if you are taking different vitamin supplements that Vitamin D is not in all of them, as some supplements duplicated Vitamin D. Some doctors are recommending 1000 per day, when there is evidence of osteoporosis. Vitamin D3 is the natural source, D2 is a synthetic form. Vitamin E Vitamin E helps to fight against cardiovascular disorders, acts like an antitoxin, protects the fatty acids (oils) against oxidation (scientists believe this protects our bodies from many diseases and symptoms of aging). Signs of Vitamin E deficiency: diminished function of the pituitary-thyroid, degeneration of the skeletal - striated and cardiac muscles, degeneration of the endocrine glands - peripheral vascular system - nervous system. There doesn't seem to be any signs of Vitamin E deficiency, like rashes or any thing. There does seem to be a connect with Vitamin C & E and cancer. Vitamin E is used for: raising the levels if sex hormones and adrenal sex hormones, used to decrease symptoms of PMS, improve the mental health in elderly women, protect against the oxidation of cells during stress, boosts the immune system, in the healing of wounds and burns, used for cardiovascular patients, thrombopphlebitis, ulcers of the leg, early gangrene of the extremities, angina, rheumatic fever, decrease blood clotting. Food Sources: Veggies: asparagus, beans, beets and beet greens, cabbage, carrots, corn, kohlrabi, lettuce, onions, parsley, parsnips, peas, potatoes, pumpkin, romaine lettuce, rutabaga, spinach, squash, sweet potatoes, turnips Fruit: Other: dulse, eggs, fish, flax seed, kelp, legumes, liver, milk, nuts, oatmeal, organ meats, seeds, soybeans, soybean oil, cottonseed oil, vegetable oils, watercress, wheat, wheat germ Herb Sources: alfalfa, bladderwrack, dandelion, Dong Quai, kelp, nettle, oat straw, raspberry leaf, rose hips Suggested Requirements: 15 IU for men, 10 IU for women. Vitamin E doesn't appear to be a toxin, but can slow metabolism rate, and affect the thyroid. Those who have bleeding disorders, should see their doctor before taking Vitamin E E Vitamin G Not much information Food Sources: Veggies: Fruit: Other: kelp Herb Sources: alfalfa, cayenne, dandelion, Gotu Kola, Suggested Requirements: Vitamin K Vitamin K helps the blood to clot, and for proper bone mineralization. Lack of Vitamin K causes increased bleeding from wounds or surgery. Antibiotics and sulfa drugs with prolonged use can lower Vitamin K and cause a deficiency, along with epileptic mothers taking barbiturates or phenytoin cause the newborn to have a defiance. Those with bleeding disorders may have to get vitamin K shots, before and surgery or oral surgery. Antibiotics can interfere with the absorption of this vitamin. Food Sources: Veggies: asparagus, beans, beets & beet greens, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, garlic, kale, kohlrabi, lettuce, onions, parsley, parsnips, peas, potatoes, pumpkin, radishes, romaine lettuce, rutabaga, spinach, squash, turnips. Fruit: Other: black strap molasses, egg yolks, kelp, liver, oatmeal, oats, rye, safflower oil, soy beans, wheat, yogurt Herb Sources: alfalfa, green tea, nettle, oat straw, shepherds purse Suggested Requirements: Available through your doctor only. No known cases of toxicity. Bioflavonoid or known as Vitamin P Bioflavonoid are known as vitamin P, even though they really are not a true vitamin. This vitamin and vitamin C should be used together for better results. There are many types of Bioflavonoids, and they need to be consumed with your daily diet, as the body can not produce this vitamin. This vitamin can be used for reducing pain due to injuries like bruises, yet can also help with back and leg discomfort. Bioflavonoid are used for protecting the structure of the capillaries, improve circulation, used for oral herpes, and used as an antibacterial agent. Food Sources: Veggies: Fruit: apricots, blackberries, black currants, cherries, grape fruit, grapes, lemons, oranges, plumes, prunes, the white between citrus fruit skins and the fruit, Other: buckwheat, black strap molasses, egg yolks, kelp, liver, oatmeal, oats, rye, safflower oil, soy beans, wheat, yogurt Herb Sources: chervil, dandelion, elderberries, hawthorn berry, horsetail, rose hips, Sheppard’s purse Suggested Requirements: Vitamin U Information not known Food Sources: Veggies: Fruit: Other Herb Sources: alfalfa, chlorophyll (for Peptic Ulcers) Suggested Requirements: Coenzyme Q10 Coenzyme Q10 is a very strong antioxidant and is found in many parts of the body and specially in the tissue. Coenzyme Q10 helps with the immune system, the heart (proven to decrease heart attacks or strokes), provides energy for the cells of the body, provides oxygenation of the tissue, and anti aging effects. Coenzyme Q10 has been used for treatment of asthma, allergies, and respiratory problems. Very helpful for decreasing high blood pressure, used in conjunction with chemotherapy. Food Sources: Veggies: spinach Fruit: Other: beef, mackerel, peanuts, salmon, sardines Herb Sources: alfalfa, chlorophyll (for Peptic Ulcers) Suggested Requirements: Minerals / Elements Boron Boron is for the bones, muscles, brain function, alertness, and aids in preventing postmenopausal osteoporosis. Boron is also helps the body to derive energy from the fats and sugar, and in essential in maintaining the Vitamin D level. Boron helps the body to metabolize calcium, phosphorus and magnesium. Food Sources: Veggies: carrots, dark green leaf vegetables (spinach) Fruit: apples, grapes, pears Other: raw nuts, whole grains Herb Sources: Suggested Requirements: No more than 3 – 6 milligrams per day. Calcium Calcium is essential for the development of bones and teeth. Calcium helps to maintain the gums, regular heartbeat, nerve pulse transmission, prevents cardiovascular disease, lowers cholesterol, helps with blood clotting, prevent cancer, stops the absorption of lead, and for proper muscle growth. Calcium promotes energy, aids in the structure of our RNA and DNA, aids in the activation of enzymes. During pregnancy calcium is essential in avoiding the development of preeclampsia (greatest cause of maternal death) and can help to lower high blood pressure of the mother. A deficiency of calcium can cause depression, convulsions, rickets, delusions, muscle spasms, loss of hearing, ostermalacia, and osteoporosis. Food Sources: Veggies: asparagus, beans, beet greens, beets, broccoli, cabbage, carrots, collards, dill weed, kale, kohlrabi, lettuce, mustard greens, onions, parsley, parsnips, peas, potatoes, pumpkins, radishes, romaine lettuce, rutabagas, spinach, squash, swiss chard, turnip greens Fruit: figs, filberts, strawberries, prunes Other: almonds, brewers yeast, buttermilk, carob, cheese, dairy, dulse, flaxseed, goats milk, molasses, kelp, oats, sesame seeds, soy beans, tofu, watercress, whey, salmon, sardines, seafood, yogurt Herb Sources: alfalfa, burdock root, blue Cohosh, cayenne, chamomile, chickweed, chicory, comfrey, dandelion greens, eyebright, horsetail, fennel, fennel seed, hops, horsetail, Irish moss, lemon grass, mistletoe, mullein, nettle, parsley, peppermint, plantain, pokeweed, raspberry leaves, red clover, rose hips, Sheppard’s purse, yarrow, yellow dock Suggested Requirements: No more than 500 milligrams at one time, and should be taken in smaller doses over the day. Chromium is used for helping to regulate the sugar levels which are helpful for those with diabetes and hypolyglycemia, along with reducing body fat. Chromium helps the body to synthesis cholesterol, fats, and proteins. Excellent during pregnancy to help the fetus develops properly and to keep the mothers blood sugars level. Sugars deplete our chromium levels: from alcohol consumption to too much sugary foods and flour in our diets. When our bodies do not get enough chromium we become lethargic, diabetic, kidney problems, and poor liver function. The best form of chromium to take is Chromium Picolinate. Food Sources: Veggies: corn, mushrooms, potatoes Fruit: Other: beer, black strap molasses, brewers yeast, brown rice, calf liver, dairy products, dried beans, dulse, eggs, Herb Sources: catnip, horsetail, licorice, nettle, oat straw, red clover, sarsaparilla, wild yam, yarrow Suggested Requirements: This is dependent on individuals. Those with diabetes must be careful, especially those who are insulin dependant. Copper Copper aids in the proper formation of the blood cells. It works with the help of vitamin C & Zinc. Copper helps with: healthy nerves, joints, energy production, the healing process of the body, hair coloring, skin coloring, and with our taste buds. The lack of copper can cause osteoporosis, anemia, diarrhea, baldness, poor respiratory, increased blood fat level and skin sores. The body can also have too much copper which can cause depression, vomiting, nervousness and muscle and joint pains (flu like symptoms). Too much copper can be destructive for the eyes. Food Sources: Veggies: avocados, beans, beets, beet greens, broccoli, garlic, kale, lettuces, mushrooms, spinach, radishes, swiss chard Fruit: raisins, oranges Other: almonds, barley, black strap molasses, lentils, liver, nuts, oats, pecans, salmon, seafood, soy beans Herb Sources: Suggested Requirements: Very little, taking up to10 milligrams can cause problems. Germanium This mineral is best used in the organic form, it helps to improve the cellular oxygenation. Germanium helps the body to detoxify, supports the immune system, and to help fight pain. A study in Japan showed that the intake of 100 – 300 mg made a significant decrease in arthritis, allergies, candida, cancer, viral infections and AIDS. Food Sources: Veggies: celery, broccoli, garlic, onions, tomatoe juice Fruit: rhubarb Other: milk, sauerkraut Herb Sources: aloe vera, comfrey, ginseng, suma Suggested Requirements: This mineral is best consumed through the regular diet. (Prairie Naturals Multi-Force: 0 mg per day) Iodine Iodine is a requirement for the proper functioning of the thyroid gland and is used for the goiter. It also helps with our metabolism for excess fat and aids in our physical and mental growth. Tests have shown that the children who do not receive enough iodine are linked to mental disabilities. Our bodies only require a little amount of iodine. The lack of iodine can cause mouth sores, diarrhea, weight gain, and fatigue. Note: if you have an underactive thyroid, you must be careful over consuming some of the foods. Food Sources: Veggies: asparagus, garlic, mushrooms, squash, spinach, swiss chard, turnip greens Fruit: Other: dulse, iodized salt, kelp, lima beans, saltwater fish, seafood, sesame seeds Herb Sources: Suggested Requirements: Iron Iron is very important for our red blood cells and a good immune system and energy. The lack of the intake of iron is related to many things: too much phosphorus in diet, too much antacids, too much tea or coffee intake, intestinal bleeding and heavy and / or continuous menstrual cycles. Too little and too much iron can have so many effects: the lack of iron can cause tiredness, anemia, dizziness, hair loss, effects on the mouth and nail, obesity too much iron can cause heart disease, liver problems, diabetes and more. Be careful of your supplements – do you need the iron or can you get enough of it in your foods. Some of the iron supplements can cause constipation, so you may want to try a liquid supplement. Food Sources: Veggies: asparagus, avocado, beans, beets and beet greens, cabbage, carrots, dill, kale, kohlrabi, lettuce, onions, parsley, parsnips, peas, potatoes, pumpkin, radishes, romaine lettuce, rutabaga, spinach, squash, swiss chard, turnips Fruit: peaches, pears, raisins Other: almonds, black strap molasses, brewers yeast, eggs, fish, kelp, lentils, liver, meat, millet, poultry, rice, sesame seeds, whole grains Herb Sources: alfalfa, burdock root, catnip, cayenne, chamomile, chickweed, chicory, dandelion greens, dong quai, eyebright, fennel seed, fenugreek, horsetail, lemon grass, licorice, milk thistle, mistletoe, mullein, nettle, oatstraw, paprika, parsley, peppermint, plantain, pokeweed, raspberry leaves, rose hips, sarsaparilla, shepherd’s purse, urvi ursi, yellow dock Suggested Requirements: ** it is recommended not to take iron supplements, unless you have been diagnosed as having a low iron intake. Iron should not be taken at the same time as Vitamin E. Magnesium Magnesium is essential in enzyme activity that helps with your energy production. Magnesium works well with calcium and potassium. Magnesium is important for our nerve and muscle impulses. It helps us to feel a lot more calm and lessens our nervousness and irritability. The lack of magnesium can also effect a female’s menstrual cycle, to protect our arterial linings, cause kidney stones, insomnia and more. It is important that pregnant females take a magnesium supplement during the pregnancy to avoid cerebral palacie in the baby. Other problems that occur with the lack of magnesium are seizures, tantrums, diabetes, hypertension, fatal cardiac arrhythmia and irritable bowel syndrome. Food Sources: Veggies: asparagus, avocados, black eyed peas, green beans, beets and beet greens, cabbage, carrots, dill weed, garlic, kale, kohlrabi, lettuce, lima beans, onions, parsley, parsnips, peas, potatoes, pumpkin, radishes, romaine lettuce, rutabaga, spinach, squash, swiss chard, turnips Fruit: apples, apricots, bananas, cantaloupe, figs, grapefruit, lemons, peaches Other: black strap molasses, brewers yeast, brown rice, diary, dulse, kelp, nuts, millet, molasses, nuts, salmon, sesame seeds, soya beans, tofu, watercress, wheat, whole grains Herb Sources: alfalfa, bladderwrack, blue cohosh, catnip, cayenne, chamomile, chickweed, dandelion greens, eyebright, fennel seed, fenugreek, hops, horsetail, lemon grass, licorice, mistletoe, mullein, nettle, oat straw, paprika, parsley, peppermint, primrose, raspberry leaves, red clover, sage, shepherd’s purse, willow, wintergreen, yarrow, yellow dock Suggested Requirements: Manganese Manganese is essential for: blood sugar regulation, healthy nerves and the immune system. Manganese helps with our protein & fat metabolism, bone growth, joint lubrication, our cartilage and reproduction. Also essential for those with anemia, mothers that are nursing and good to use with B1 for a sense of well being. The lack of Manganese can cause: confusion, hypertension, heavy perspiration, convulsions, affect the eyes and hearing, heart problems, memory loss, tremors and teeth grinding. Food Sources: Veggies: avocados, lettuce, romaine lettuce, spinach, swiss chard Fruit: blueberries, pineapple Other: egg yolks, dried peas, kelp, legumes, nuts, seaweed, seeds, whole grains, Herb Sources: alfalfa, burdock root, catnip, cayenne, chamomile, chickweed, dandelion greens, eyebright, fennel seed, fenugreek, ginseng, hops, horsetail, lemon grass, licorice, mistletoe, mullein, parsley, peppermint, raspberry leaves, red clover, rose hips, wild yam, yarrow, yellow dock Suggested Requirements: about 6 mg per day Molybdenum Molybdenum is for the metabolism of our nitrogen that is required for normal cell function. Molybdenum will also help to activate some of the enzymes and we only need a little bit of it. Our liver, kidneys and bones hold the mineral along with it helping with our teeth. Gum disease, mouth disorders, cancer, and impotency for older men can be linked to the lack of molybdenum. Those who eat a lot of processed foods are susceptible to a deficiency. Too much of this mineral can slow down the copper metabolism. Food Sources: Veggies: beans, dark leafy veggies, peas Fruit: Other: beef liver, cereal grains, legumes, Herb Sources: Requirements: about 51 mcg per day Phosphorus Phosphorus is necessary for our kidney function, heart rhythm, to help clot the blood, along with bone and teeth formation. Phosphorus will help our body change the food to energy and aids in the utilization of vitamins. Effects of too little phosphorus are trembling, weight changes, weakness, tiredness, anxiety and troubles with breathing. We can consume too much of this mineral by eating too much processed foods. Vitamin D works well with phosphorus and can increase the strength of the mineral. Food Sources: Veggies: asparagus, beans, corn, beets and beet greens, carrots, dill weed, garlic, kale, kohlrabi, lettuce, onions, parsley, parsnips, peas, potatoes, pumpkin, radishes, romaine lettuce, rutabaga, spinach, squash, swiss chard, turnips Fruit: dried fruit Other: bran, brewers yeast, dairy products, eggs, fish, kelp, legumes, meat, nuts, poultry, pumpkin seeds, salmon, sesame seeds, sunflower seeds, whole grains. Herb Sources: alfalfa, blue cohosh, cayenne, chickweed, dandelion, garlic, sorrel, licorice, parsley, purslane, raspberry, rose hips, watercress, yellow dock Suggested Requirements: Potassium Potassium works with the contractions of our muscles, nervous system and our heart rhythm. Potassium and sodium work together with the balance of water in our systems. Our cell membranes require the proper chemical reactions to transmit electrical pulses and potassium helps to regulate it which is essential for proper blood pressure. This aids in the transfer of the required nutrients that our cells need. Potassium works together with magnesium and as we age, we may require more to obtain the right balance. When our body is lacking in potassium we may experience chills, constipation, diarrhea, edema, thirst, irregular heart beat, dry skin, high cholesterol, insomnia, sore muscles, headaches and more. Food Sources: Veggies: asparagus, avocados, beans, beets and beet greens, cabbage, carrots, dill weed, garlic, kale, kohlrabi, lettuce, lima beans, onions, parsley, parsnips, peas, potatoes, pumpkin, radishes, romaine lettuce, rutabaga, spinach, squash, swiss chard, turnips, yams Fruit: apricots, bananas, dates, dried fruit, figs, raisins, strawberry Other: black strap molasses, brewers yeast, brown rice, dulse, fish, meat, molasses, nuts, poultry, yeast, wheat bran, whole grains, yogurt Herb Sources: alfalfa, blue cohosh, birch, borage, catnip, chamomile, coltsfoot, comfrey, dandelion, fennel, hops, horsetail, Irish moss, kelp, mistletoe, mullein, nettle, papaya, parsley, peppermint, plantain, primrose, raspberry, red clover, sage, skullcap, sheperd’s purse, white oak bark, yarrow Suggested Requirements: about 10.7 mg per day Selenium When our bodies start to oxidize, it is the same as getting rusty on the inside. Selenium helps as an antioxidant for the lipids. It works well with Vitamin E. Our thyroid controls our fat metabolism and the selenium helps to regulate the thyroid hormone along with preventing certain tumors. For men, selenium can help to prevent prostate and lung cancer. Selenium has been helpful in creating antibodies with Vitamin E, which aids in healing liver cirrhosis, enlarged prostates, Aids, tissue elasticity and high blood pressure. The lack of Selenium will contribute to heart disease, cancer, infections, poor liver function, exhaustion and sterility. Too much selenium can also cause healthy problems. It is suggested not to take more than 400 mcg per day, unless your doctor recommends it. And if pregnant, no more than 40 mcg supplemental selenium per day. Food Sources: Veggies: broccoli, garlic, parsley, onions Fruit: Other: Brazil nuts, brewers yeast, brown rice, chicken, diary products, dulse, kelp, liver, molasses, salmon, seafood, tuna, wheat germ, whole grains Herb Sources: alfalfa, burdock root, catnip, cayenne, chamomile, chickweed, fennel seed, fenugreek, ginseng, hawthorn berry, hops, horsetail, lemongrass, milk thistle, nettle, oat straw, parsley, peppermint, raspberry leaf, rose hips, sarsaparilla, uvi ursi, white oak bark, yarrow, yellow dock Suggested Requirements: about 200 mcg per day. It is suggested not to take more than 400 mcg per day, unless your doctor recommends it. If pregnant no more than 40 mcg Silicon Silicon is needed for the development of the cologne that we need for our bones. Our hair, nails and skin need the silicon in the connective tissues. Silicon helps to absorb the calcium for the formation of our bones. It also helps to keep our arteries flexible and for the prevention of cardiovascular disease. Silicon aids in decreasing aging, for the immune system, and helps to heal the effects that our bodies have from absorbing aluminum. Food Sources: Veggies: alfalfa, beets, green peppers Fruit: strawberries Other: brown rice, soybeans, whole grains Herb Sources: alfalfa, blue Cohosh, burdock, horsetail, kelp, nettle, oat straw, Sodium One may be low on sodium is in excessive heat and not proper water or if on diuretics for low blood pressure. Sodium balances our water along with the PH levels. There can be too much intake of sodium causing water retention and swollen legs and ankles, high blood pressure, potassium deficiency, liver & kidney distress. There are cases when sea salt has been recommended for those with fibromyalgia. When one is low on sodium, you can experience confusion, dizziness, stomach cramps, nausea, dehydration, hallucination, memory loss, lack of coordination, headaches, infections, weight loss, and seizures. Food Sources: (almost all foods contain sodium) Veggies: asparagus, beans, beets & beet greens, broccoli, cabbage, carrots, collards, dill, garlic, kale, kohlrabi, lettuce, onions, mustard greens, parsley, parsnips, peas, potatoes, pumpkin, radishes, romaine lettuce, rutabaga, spinach, squash, sweet potatoes, swiss chard, tomatoes Fruit: strawberry Other: dulse, kelp Herb Sources: alfalfa, dandelion, Irish Moss, parsley, sheppard’s purse, Sulfur For the amino acids in our bodies, sulfur is the acid forming chemical. Sulfur helps to disinfect our blood, bacteria resistant, helps to resist the oxidation of the body, for the proper bile secretion, and aids in protection us against pollution. (Some are sensitive to too much sulfur, drugs with sulfur has been known to cause yeast infections). Food Sources: Veggies: Brussels sprouts, cabbage, garlic, kale, onions, turnips Fruit: strawberries Other: dried beans, eggs, fish, meats, soybeans, wheat germ Herb Sources: alfalfa, burdock, cayenne, eyebright, fennel, horse tail, Irish Moss, kelp, mullein, nettle, parsley, plantain, raspberry leaf, sage, Shepherd’s Purse, thyme, yarrow, Vanadium Vanadium is known as a trace mineral. For the formation of our teeth and bones we need vanadium. Our cellular metabolism and growth production need the vanadium. This mineral can aid in improving our insulin levels and one taking chromium must make sure that they take these two minerals at a different time. When we lack in vanadium, we can experience kidney problems, and cardiovascular distress. This mineral is important for infant survival and reproductive ability. Use of tobacco can impair our levels of vanadium. Food Sources: Veggies: dill, radishes, snap beans Other: fish, olives, meats, vegetable oils, whole grains Herb Sources: Zinc This mineral is very important for the growth of reproductive organs and the function of the prostate glands. Zinc is used for oily skin, healing of diaper rashes, collagen formation, and our immune system. It aids in our sense of smell and taste, protects our liver, for bone formation, fighting of free radicals and sore throat due to colds. Zinc works well with vitamin E and A. The lack of zinc can cause finger nails to thin and get white spots, effect our taste and smell, acne, hair loss, fatigue, impaired night vision, skin lesions, infections, impotency, and problems with the prostate. Food Sources: Veggies: asparagus, beans, beets & beet greens, broccoli, cabbage, carrots, dill, garlic, kale, kohlrabi, lettuce, lima beans, onions, mushrooms, parsley, parsnips, peas, potatoes, pumpkin, radishes, romaine lettuce, rutabaga, spinach, squash, sweet potatoes, swiss chard, tomatoes Other: brewers yeast, dulse, egg yolks, fish, kelp, lamb, legumes, liver, meats, oysters, pecans, poultry, pumpkin seeds, sardines, seafood, soy beans, soy lecithin, sunflower seeds, torula yeast, whole grains Herb Sources: kelp, marshmallow alfalfa, burdock, cayenne, chamomile, chickweed, dandelion, eyebright, fennel seed, hops, milk thistle, mullein, nettle, parsley, plantain, rose hips, sage, sarsaparilla, skullcap, wild yam Requirements: balance of 1 to 10 of copper and zinc. Do not take more than 100 milligrams per day.