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Supplementation
Fat Soluble Vitamins	Function	Source	Symptoms of Deficiency
*Vit A beta carotene U.S. RDA none Optimal range 5,000-50,000 IU	Helps protect the eyes, lungs, hair, skin, and other organs, wound healing, immunity, growth, aging	fish liver oils. kale, garlic, carrots, beets, sweet potato, spinach, pumpkin, broccoli, apricots, alfalfa, parsley	eyes, nerve, lung disorders, sterility, dry skin, night blindness, cancer, aging, infections, aging, poor healing
**Vit D cholecalferol U.S. RDA 400 IU Optimal range 200-1,000 IU	Bone strength, metabolism of calcium and phosphorus	sunshine, egg yolks, butter, salmon, tuna, oatmeal, veg oils	bone disease, muscles, cataracts, hair loss, calcium malabsorption,
* Vit E alpha tocopherol U.S. RDA 12-15 IU Optimal range 100- 1,200 IU	Antioxidant and protects red blood cells, essential for cellular respiration	wheat germ, dry beans, green-leafy veg, brown rice, nuts, milk, eggs, cornmeal, oatmeal	nerve, female, fertility, heart and vascular disorders, aging, hot flashes, weak immunity,
Vit F not established	Promotes healthy heart, skin, liver, and intestine, supports healthy immune and glandular system.	salmon, primrose, olive, soy, and flaxseed oil, seeds, almonds, walnuts, sprouts, green veg	heart, female, skin, and fertility, liver, intestinal, tissue glandular and immune disorders
Vit K phylloquinone U.S. RDA 65 mg Optimal range 50-500 meg	Involved in blood clotting mechanism	green leafy veg, egg yolks, oatmeal, rye, cauliflower, liver soy beans, alfalfa, cabbage	hemorrhoids, bruising, colon, liver, intestinal and clotting disorders
Water Soluble Vitamins	Function	Source	Symptoms of Deficiency
Vit B Complex U.S. RDA 1.2-20 mg Optimal range 25-300 mg	Food metabolism and release of energy for cellular function	brewers yeast, brown rice, nuts, seeds, oats, lentils, kidney beans, eggs, asparagus, soy	beriberi, digestive, cardiovascular, nervous, glandular, hair, and skin disorders
* Vit C ascorbic acid U.S. RDA 60 mg Optimal range 250-10,000 mg	Antioxidant, tissue growth, wound healing, absorption of calcium & iron, utilization of folic acid	collards, onions, green leafy veg, grapefruit, currants, lemons, oranges strawberry	bruises, scurvy, gum disease, bone and joint disease, ulcers, colds and flu, cancer, anemia
* Antioxidants **10,000 IU is toxic dose
Mineral	Function	Source	Symptoms
Calcium U.S. RDA 800-1200 mg Optimal range 800- 2,000 mg	Essential for strong bones and teeth, nerve and heart function and energy production	green leafy veg, almonds, dale, soy, brewer’s yeast, oats broccoli, kelp	rickets, muscle, spasms, fractures, hypertension, menopause, colitis
Magnesium U.S. RDA 300-350 mg Optimal range 500 mg- 1,500 mg	Catalyst for food metabolism and release of energy, enzyme activation and nerve function	fresh green vegetables, dairy, figs, meat, fish, nuts, apples, soy, deeds, oatmeal	tremors, bruxism, convulsion, heart, hypertension, irritability, anxiety insomnia, memory
* Zinc U.S. RDA 15 mg Optimal range 50-100 mg	Enzymatic processes and reaction, taste, wound healing and digestion	meat, poultry, fish, liver, eggs, oysters, peanuts, wheat germ, mushrooms, soy, pumpkin seed	loss of appetite, impairs smell, night vision, taste, fertility, immunity problems, acne
* Selenium U.S. RDA 55-200 mg Optimal range 100 mg-400 mg	Synergistic nutritional partner of vitamin E	bran and germ cereals, broccoli, onion, tomatoes, tuna, garlic, brown rice, brazil nuts	aging, appetite loss, impaired heart immunity, cancer, hair, skin disorders
Iron U.S. RDA 10-18 mg Optimal range 10-18 mg	Combines with other nutrients to produce vital blood proteins, food metabolism	meat, poultry, fish, eggs, breads, soy, cereals, leafy veg, potatoes, fruit, dairy, figs, raisins	headaches, fatigue, irritability, heart palpitations, dizziness, anemia pale color
Iodine U.S. RDA 150 mg Optimal range 150 mg	Component of thyroid hormones regulate growth and metabolism	seafood, table salt, sea vegetables, onions, garlic, spinach, carrots	low vitality, dry hair/skin, nervous hypothroid, goiter, obesity, irritability
Copper U.S. RDA 2-3 mg Optimal range 2-3 mg	Red blood cells production, skeletal and cardiovascular	egg yolk, soybeans, seafood, avocados, raisins, oats, nuts, almonds, pecans	anemia, loss of hair, aneurysms, arthritis, heart, disorders, ulcer
Manganese U.S. RDA 2.5-5 mg Optimal range 500-1500 mg	Helps maintain skeletal and connective tissue and cellular integrity	whole grain, cereals, egg yolk, blueberries, green veg, nuts, seeds, avocados, seaweed	inner-ear imbalance, ringing in ears, dizziness, nerve disorders, memory loss
Potassium U.S. RDA not established Optimal range 99-400 mg	Regulates pH and water balance, nerve function and cellular integrity	vegetables, garlic, nuts, bananas, oranges, whole grains, sunflower seeds, nuts, dairy	muscle and nervous disorders, insomnia, edema, nausea, vomiting, headaches, spasms
* Antioxidants
Vitamin Synergistic Effects
Vitamin Deficiency	Supplements Needed for Assimilation
Vitamin A	Choline, essential fatty acids, zinc, vitamins C, D, and E.
Vitamin B complex	Calcium, vitamins C and E.
Vitamin C	Bioflavonoids (fruits), calcium, magnesium.
Vitamin D	Calcium, choline, essential fatty acids, phosphorus, vitamins, A and C.
Vitamin E	Essential fatty acids, manganese, selenium, vitamin A, vitamin B (thiamine), inositol, vitamin C.
Essential fatty acids	Vitamins A, C, D, and E.
Calcium	Boron, essential fatty acids, lysine, magnesium, manganese, phosphorus, vitamins, A, C, D, and E.
Magnesium	Calcium, phosphorus, potassium, pyridoxine, vitamin C and D
Zinc	Calcium, copper, phosphorus, pyridoxine
Cooper	Çobalt, folic acid, iron, zinc.
Manganese	Calcium, iron, vitamin B complex, vitamin E.
Other Necessary Nutrients
Other Antioxidants	Coenzyme Q10 for HBP , Ginkgo Biloba for tinnitus, HBP, mental alertness Grape Seed Extract, Green Tea, Melatonin,
Essential Fatty Acids (EFA)	Flaxseed Oil, Evening Primrose Oil, Salmon Oil, Fish Oil
Digestive Enzymes	Sensitive to heat. Avocados, papayas, pineapples, bananas, and mangos are high in enzymes.
Detoxify	Twice a year, Spring (garlic and onions) and Fall (apples)
Drink Water	Minimum of 6 to 8 glasses per day (1/2 ounce per lbs of wt per day).
Soybeans	Eat more soy produces
Oils and Nuts	Olive and canola oil. All fresh raw nuts
Important Foods	Grain, legumes, fruits and vegetables

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