Nutrient
|
What it does
|
Where it's found
|
Symptoms & problems
|
|---|---|---|---|
Vitamin E |
Antioxidant, regulates oxidation reactions, stabilizes cell membrane, immune function, protects against cardiovascular disease, cataracts, macular degeneration |
Wheat germ, liver, eggs, nuts, seeds, cold - pressed vegetable oils, dark leafy greens, sweet potatoes, avocados, asparagus |
Skin, hair, rupturing of red blood cells, anemia, bruising, PMS, hot flashes, eczema, psoriasis, cataracts, wound healing, muscle weakness, sterility |
Calcium |
Bones, teeth, helps heart, nerves, muscles, body systems work properly, needs other nutrients to function |
Dairy, wheat/soy flour, molasses, Brewer’s yeast, Brazil nuts, broccoli, cabbage, dark leafy greens, hazelnuts, oysters, sardines, canned salmon |
Osteoporosis, osteomalacia, osteoarthritis, muscle cramps, irritability, acute anxiety, colon cancer risk |
Chromium |
Assists insulin function, increases fertility, carbohydrate/fat metabolism, essential for fetal growth/development |
Supplementation, Brewer’s yeast, whole grains, seafood, green beans, broccoli, prunes, nuts, potatoes, meat |
Metabolic syndrome, insulin resistance, decreased fertility |
Magnesium |
300 biochemical reactions, muscle/nerve function, heart rhythm, immune system, strong bones, regulates calcium, copper, zinc, potassium, vitamin D |
Green vegetables, beans, peas, nuts, seeds, whole unprocessed grains |
Appetite, nausea, vomiting, fatigue cramps, numbness, tingling, seizures, heart spasms, personality changes, heart rhythm |
Selenium |
Antioxidant, works with vitamin E, immune function, prostaglandin production |
Brewer’s yeast, wheat germ, liver, butter, cold water fish, shellfish, garlic, whole grains, sunflower seeds, Brazil nuts |
Destruction to heart/pancreas, sore muscles, fragility of red blood cells, immune system |
Zinc |
Supports enzymes, immune system, wound healing, taste/smell, DNA synthesis, normal growth & development during pregnancy, childhood and adolescence |
Oysters, red meat, poultry, beans, nuts, seafood, whole grains, fortified breakfast cereals, dairy |
Growth retardation, hair loss, diarrhea, impotence, eye & skin lesions, loss of appetite, taste, weight loss, wound healing, mental lethargy |
CO Q10 |
Powerful antioxidant, stops oxidation of LDL cholesterol, energy production, important to heart, liver and kidneys |
Oily fish, organ meats, whole grains |
Congestive heart failure, high blood pressure, angina, mitral valve prolapse, fatigue, gingivitis, immune system stroke, cardiac arrhythmias |
Carnite |
Energy, heart function, oxidize amino acids for energy, metabolize ketones |
Red meat, dairy, fish, poultry, tempeh (fermented soybeans), wheat, asparagus, avocados, peanut butter |
Elevated cholesterol, liver function, muscle weakness, reduced energy, impaired glucose control |
N-Acetyl Crysteine (NAC) & Glutathione |
Glutathione production, lowers homocysteine, lipoprotein (a), heal lungs, inflammation, decrease muscle fatigue, liver detoxification, immune function |
Meats, ricotta, cottage cheese, yogurt, wheat germ, granola, oat flakes |
Free radical overload, elevated homocysteine, cancer risk, cataracts, macular degeneration, immune function, toxin elimination |
Alpha Lipoic Acid |
Energy, blood flow to nerves, glutathione levels in brain, insulin sensitivity, effectiveness of vitamins C, E, antioxidants |
Supplementation, spinach, broccoli, beef, Brewer’s yeast, some organ meats |
Diabetic neuropathy, reduced muscle mass, atherosclerosis, Alzheimer’s, failure to thrive, brain atrophy, high lactic acid |
Copper |
Bone formation, involved in healing process, LESS energy production, hair and skin coloring, taste sensitivity, stimulates iron absorption, helps metabolize several fatty acids |
Oysters, seeds, dark leafy vegetables, organ meats, dried legumes, whole grain breads, nuts, shellfish, chocolate, soybeans, oats, blackstrap molasses |
Osteoporosis, anemia, baldness, diarrhea, general weakness, impaired respiratory function, myelopathy, decreased skin pigment, reduced resistance to infection |
Vitamin B1 |
Carb. conversion, breaks down fats & protein, digestion, nervous system, skin, hair, eyes, mouth, liver, immune system |
Pork, organ meats, whole grain and enriched cereals, brown rice, wheat germ, bran, Brewer’s yeast, blackstrap molasses |
Anemia, decreased free radical protection, cataracts, poor thyroid function, B6 deficiency, fatigue, elevated homocysteine |
Vitamin B3 |
Energy, digestion, nervous system, skin, hair, eyes, liver, eliminates toxins, sex/stress hormones, improves circulation |
Beets, Brewer’s yeast, meat, poultry, organ meats, fish, seeds, nuts |
Cracking, scaling skin, digestive problems, confusion, anxiety, fatigue |
Vitamin B6 |
Enzyme, protein metabolism, RBC production, reduces homocysteine, nerve & muscle cells, DNA/RNA, B12 absorption, immune function |
Poultry, tuna, salmon, shrimp, beef liver, lentils, soybeans, seeds, nuts, avocados, bananas, carrots, brown rice, bran, wheat germ, whole grain flour |
Depression, sleep and skin problems, confusion, anxiety, fatigue |
Vitamin B12 |
Healthy nerve cells, DNA/RNA, red blood cell production, iron function |
Fish, meat, poultry, eggs, milk, milk products |
Anemia, fatigue, constipation, loss of appetite/weight, numbness and tingling in the hands and feet, depression, dementia, poor memory, oral soreness |
Vitamin B3 |
Carbs, fat, amino acid metabolism (the building blocks of protein) |
Salmon, meats, vegetables, grains, legumes, lentils, egg yolks, milk, sweet potatoes, seeds, nuts, wheat germ |
Depression, nervous system, premature graying, hair, skin |
Biotin |
Carbs, fat, amino acid metabolism (the building blocks of protein) |
Salmon, meats, vegetables, grains, legumes, lentils, egg yolks, milk, sweet potatoes, seeds, nuts, wheat germ |
Depression, nervous system, premature graying, hair, skin |
Folate |
Mental health, infant DNA/RNA, adolescence & pregnancy, with B12 to regulate RBC production, iron function, reduce homocysteine |
Supplementation, fortified grains, tomato juice, green vegetables, black-eyed peas, lentils, beans |
Anemia, immune fuction, fatigue, insomnia, hair, high homocysteine, cardiovascular disease |
Pantothenate |
RBC production, sex and stress-related hormones, immune function, healthy digestion, helps use other vitamins |
Meat, vegetables, whole grains, legumes, lentils, egg yolks, milk, sweet potatoes, seeds, nuts, wheat germ, salmon |
Stress tolerance, wound healing, skin problems, fatigue |
Vitamin A |
Eyes, immune function, skin, essential cell growth and development |
Milk, eggs, liver, fortified cereals, orange or green vegetables, fruits |
Night blindness, immune function, zinc deficiency, fat malabsorption |
Vitamin C |
Enzyme activation, second messenger roles (transmitting hormonal information), blood clotting, cell and cell organelle membrane function, nerve impulse transmission and muscular contraction, tone and irritability |
Supplemention, broccoli, brussel sprouts, cantaloupe, cauliflower, citrus, guava, kiwi, papaya, parsley, peas, potatoes, peppers, parsley, rose hips, strawberries and tomatoes |
Muscular and nervous irritability, muscle spasms, muscle cramps and tetany, tooth decay, periodontal disease, depression, possibly hypertension |
Vitamin D |
Calcium and phosphorus levels, calcium absorption, bone mineralization |
Sunlight, milk, egg yolks, liver, fish |
Osteoporosis, calcium absorption, thyroid |
Vitamin K |
Aids in the formation of clotting factors and bone proteins and the formation of glucose into glycogen for storage in the liver |
Kale, green tea, turnip greens, spinach, broccoli, lettuce, cabbage, beef liver, asparagus, watercress, cheese, oats, peas, whole wheat |
Excessive bleeding, a history of bruising, appearance of ruptured capillaries or menorrhagia (heavy periods) |
SUPPLEMENTS
What are supplements?
Dietary supplements come in many forms, including tablets, capsules, powders, energy bars, and liquids.
They include:
- vitamin and mineral products
- "botanical" or herbal products—These come in many forms and may include plant materials, algae, macroscopic fungi, or a combination of these materials.
- amino acid products—Amino acids are known as the building blocks of proteins and play a role in metabolism.
- enzyme supplements—Enzymes are complex proteins that speed up biochemical reactions.
People use dietary supplements for a wide assortment of reasons. Some seek to compensate for diets, medical conditions, or eating habits that limit the intake of essential vitamins and nutrients. Other people look to them to boost energy or to get a good night's sleep.
Available at Chun Chiropractic Clinic
- Barlean's
- Natural Factors
- Herb Pharm
- Whole Earth and Sea
- Natural Vitality
- Now Foods
- Thorne Research
- Solgar
- Integrative Therapeutics
- Source Naturals
Talk with a health care professional
The Food and Drug Administration (FDA) suggests that you consult with a health care professional before using any dietary supplement. Many supplements contain ingredients that have strong biological effects, and such products may not be safe in all people.
If you have certain health conditions and take these products, you may be putting yourself at risk. Your health care professional can discuss with you whether it is safe for you to take a particular product and whether the product is appropriate for your needs. Here is some general advice:
- Dietary supplements are not intended to treat, diagnose, cure, or alleviate the effects of diseases.
- Using supplements improperly can be harmful.
- Some supplements can have unwanted effects before, during, or after surgery.
Are Supplements Safe?
Many dietary supplements have clean safety histories and do help to improve heath and wellness. For example millions of Americans responsibly consume multi-vitamins and experience no ill effects.
Other dietary supplements have been shown to be beneficial for certain health conditions. For example, the use of folic acid supplements by women of childbearing age who may become pregnant reduces the risk of some birth defects.
Another example is the crystalline form of vitamin B12, which is beneficial in people over age 50 who often have a reduced ability to absorb naturally occurring vitamin B12.
Be a safe and informed consumer
- Let your health care professional advise you on sorting reliable information from questionable information.
- Do not self-diagnose any health condition. Work with health care professionals to determine how best to achieve optimal health.