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Supplements Table

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Multi-vitamin

First and foremost, you should take a high quality multi-vitamin daily.
Twinlab Daily One Caps without Iron contains higher doses of most nutrients. Most mature adults do not need iron, but if required Twinlab also has the same multi-vitamin with iron. Available in Health Food Stores and internet supplement sites.

The supplements below are recommended for additional benefits.

 

Supplement Name
Dose
Comments
Additional Information
Vitamin E
200 IU

If on Coumadin, aspirin or high dose fish oil, use lowest dose
Antioxidant

Always take in oil or
with fatty meal
d-Alpha
(not dl-Alpha) -
Mixed Tocotrienols & Tocopherols preferred
Vitamin C
1/2 to 4 grams

Antioxidant

Works with & recycles Vitamin E
Ascorbic Acid
(not Ester C)

Numerous benefits
The B's
B1   25-100 mg
B2   25-100 mg
B3   50-600 mg
B6   25-100 mg
B12  100 mcg+

B9 = folic acid 800 - 2000 mcg

Pantothenic acid  (B5)
25-200 mg
Lowers (toxic) homocysteine, reduces plaque, helps digest fats & sugars

Take as a "multi" (B-Complex) &
not individually, unless there is a special reason
Very high B6 may help carpal tunnel problems.



B's are needed for over 100 processes in our body
Calcium with
Vitamin D3
1.2 grams +

1,200 IU
Calcium is a heart healthy mineral

Use Calcium combined with magnesium
Calcium & Vit. D prevents bone loss & fractures
Magnesium
1/2 - 1 gram
Crucial for
heart function
Magnesium
(& Potassium)
regulate heart beat
Selenium
200 mcg
(Max. of
800 mcg)
Antioxidant

Works with Vitamins E & C
"Lack of" causes deficiency diseases of the heart, some viruses & cancer
CoQ10
CoenzymeQ10 Ubiquinone
Ubiquinol
60 - 300 mg

Larger dose for heart trouble or cancer

Gelcaps
(not powdered form in capsule)
Antioxidant

Vital when taking a statin drug
Essential for heart and blood pressure

Double absorption when chewed with oily food.
"Vitamin F"




Omega-3 (n-3)




Omega-3: 1 to 2 teaspoons of oils: fish, cod liver, flax OR 2 tablespoons
of canola oil Examples: colza, rape, raap, kool, mustard


Most people get too much Omega-6
(linoleic oils)
corn,sunflower, safflower, soy & cottonseed

Other source of Omega-3:
Fatty fish -
Salmon, Mackerel,
Tuna, Sardines, etc
Omega-3 type alpha-linolenic is key to heart, general &
mental health.



L-Carnitine
OR
Acetyl L-Carnitine


1,000 mg
(2-500 mg capsules)

Easily crosses blood-brain barrier,
preserving neurological function
Best utilized when taken on empty stomach.

Can have stimulating effect; take earlier in the day

For Additional Information

The Supplements Table (with the exception of Acetyl L-Carnitine) was assembled using information from Eddie Vos's Recommended Supplements & Vitamins:

Thank you Eddie for your invaluable research.
Fran

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