 |
Vitamins |
RDA/AI
|
Function
|
Upper Limits*/CRN Upper Limits**
|
Dosage for Additional Benefits
|
Health Benefits/Role
|
|
 |
|
|
 | A cofactor for enzymes involved in the metabolism of carbohydrate, fat and protein |
| Involved in the formation of RNA and DNA |
| May modulate gene expression
|
|
|
|
 | Healthy Metabolism |
|
|
|
|
| 550 mg adult males/425 mg adult females |
|
| Important for the integrity of cell membranes |
| Supports brain development and function |
| Necessary for metabolism of fat |
| Prevents fat accumulation in the liver; helps liver and gallbladder function properly
|
|
| NA There are no known toxic effects from choline though high doses could aggravate epileptic conditions because of its nerve-stimulating effects. |
|
|
| Cognitive function/brain health |
|
|
|
|
|
| Nucleic acid synthesis |
| Gene expression |
| Methylation |
| Red/white blood cell |
|
|
|
| Healthy homocysteine levels |
| Prenatal |
|
|
|
|
|
| Improved nutrient status in those at risk for deficiencies |
|
|
| 1 per day or as directed. |
|
| Heart health |
| Upper respiratory tract health |
|
|
|
|
|
| Helps release energy from protein, CHO, & fats. |
|
35 mg/day
UL applies to synthetic forms only |
|
25 mg-100 mg
Higher dosing under physician supervision |
|
| High cholesterol |
| High triglyceride |
|
|
|
|
|
| Release of energy from carbohydrates, lipid metabolism. |
|
|
|
|
|
|
|
|
| Maintains normal function of lungs, eyes, teeth and gums. |
|
10,000 IU
CRN UL 5,000 IU |
|
5,000 IU
Higher dosing under physician supervision |
|
| Immune health |
| Skin health |
| Eye Health |
|
|
|
|
| 1.1 (f) mg/day |
| 1.2 (m) mg/day |
|
| Helps body cells convert food into energy |
|
|
|
| N/A |
|
|
|
|
|
| Red blood cell formation |
| Normal metabolism |
| Methylation |
|
|
|
| Healthy homocysteine levels |
|
|
|
|
|
| Aids in the conversion of tryptophan to niacin & is essential in the functioning of other B vitamins. |
|
|
|
| Healthy blood flow |
|
|
|
|
| 1.3 mg (m/f 19-50) |
| 1.7 mg (m 51+) |
| 1.5 mg (f 51+) |
|
| Insulin, antibody, hemoglobin, & niacin, formation |
|
|
|
| Healthy homocysteine levels |
| Menstruation/menstrual cycle |
|
|
|
|
| 75 mg (f) |
| 90 mg (m) |
| + 35 mg (smokers) |
|
| Effective antioxidant |
| Collagen synthesis |
| Prevents scurvy |
|
|
|
| Immune health |
| Skin health |
| Diabetes support |
| Heart health |
| Eye Health |
|
|
|
|
| 9-50 y/o 200 IU |
| 51-70 y/o 400 IU |
| 70 y/o 600 IU |
|
| Hormonal activity |
| Calcium absorption |
|
|
|
| Immune health |
| Bone health |
| Colon health |
| Mood/stress |
| Breast health |
| Maintain muscle health |
|
|
|
|
|
| Effective antioxidant |
|
|
|
| Immune health |
| Skin health |
| Cognitive function/brain health |
| Heart health |
| Prostate health |
| Eye Health |
|
|
|
|
|
| Normal blood coagulation |
| Osteocalcin synthesis |
|
|
|
| Bone health |
|
|
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|
|
Minerals |
RDA/AI
|
Function
|
Upper Limits*/CRN Upper Limits**
|
Dosage for Additional Benefits
|
Health Benefits/Role
|
|
 |
|
|
| Plays a role in cell membrane function and hormone action |
| Influences calcium homeostasis through vitamin D metabolism
|
|
|
|
| Joint health | |
|
|
|
| 19-50 years: 1000 mg |
| 9-18 years: 1300 mg |
| 51+ years: 1200 mg |
|
| Bone/teeth formation |
| Muscle contraction |
| Blood clotting |
|
|
|
| Menstruation/menstrual cycle |
| Bone health |
| Menopause management | |
|
|
|
| 30-35 mcg (m) |
| 20-25 mcg (f) |
|
| Glucose tolerance factor |
| Stabilizes RNA |
| Stimulates synthesis of fatty acids & cholesterol |
|
|
|
| Diabetes support | |
|
|
|
|
| Cobalt is part of the vitamin B12 molecule as cobalamin |
| Plays a role in red blood cell production |
| Important for proper nervous system function
|
|
|
|
| Nerve function | |
|
|
|
|
| Normal infant development
|
| Red and white blood cell maturation
|
| Iron transport
|
| Bone strength
|
| Cholesterol and glucose metabolism
|
| Myocardial contractility
|
| Brain development
|
| Immune function
|
| Protection against oxidative stress |
|
| CRN ULS 9 mg/US FNB UL 10 mg |
|
|
| Immune health | |
|
|
|
| 3 mg adult females/4 mg adult males |
|
| Supports remineralization of enamel in early dental caries
|
| May reduce metabolism of bacteria in dental plaque
|
| Along with calcium stimulates new bone production
|
| May slow bone resorption and promote calcification
|
|
| Upper Limit: CRN UL 6 mg/US FNB UL 10 mg |
|
|
| Healthy Teeth and Bones | |
|
|
|
|
| Important role in the formation of thyroid hormones necessary for the functioning of most organ systems. |
|
| CRN ULS 500 mcg/US FNB UL 1100 mcg |
|
|
| Healthy Metabolism | |
|
|
|
| 19-50 (f): 18mg |
| 51-70 (f): 8mg |
| (m): 8 mg |
|
| Synthesis of hemoglobin, which transports oxygen through the circulatory system to all tissues of the body. |
|
|
60-70 mg iron salts
Higher dosing under physician supervision |
|
| Iron deficiency anemia | |
|
|
|
| 310-320 mg (f) |
| 400-420 mg (m) |
|
| 300 enzymatic reactions |
| Bone health |
|
350 mg
UL applies to supplements only |
|
|
| Menstruation/menstrual cycle |
| Bone health |
| Healthy blood flow | |
|
|
|
| 1.8 mg adult females/2.3 mg adult males |
|
| Involved in bone formation
|
| Involved in protein, fat and carbohydrate metabolism
|
| A trace element that functions as an enzyme activator and as a constituent of metalloenzymes
|
|
| CRN ULS 10 mg/US FNB 11 mg |
|
|
| Bone health |
| Healthy Metabolism | |
|
|
|
|
| Functions as an enzyme cofactor
|
| Essential trace element required for enzyme activity
|
|
| CRN ULS 350 mcg/US FNB 2000 mcg |
|
|
| Healthy Metabolism | |
|
|
|
|
| Essential mineral and one of body’s three main electrolytes
|
| Involved in many body processes including:
|
| Water balance and distribution
|
| Acid base balance
|
| Muscle and nerve cell function
|
| Energy production
|
| Heart, kidney and renal function
|
| Insulin secretion by the pancreas
|
|
|
|
| Bone health |
| Heart health |
| Hypertension |
| Nerve function |
| Maintain muscle health | |
|
|
|
|
| Effective antioxidant |
| Needed for glutathione peroxidase |
| Thyroid function |
|
|
|
| Immune health |
| Prostate health | |
|
|
|
|
| CHO metabolism |
| Essential in antioxidant SOD |
| Immune function |
|
|
|
| Immune health |
| Eye Health |
| Breast health | |
|
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|
|
Supplements |
RDA/AI
|
Function
|
Upper Limits*/CRN Upper Limits**
|
Dosage for Additional Benefits
|
Health Benefits/Role
|
|
 |
|
|
| A probiotic which produces lactic acid in the digestive tract |
| May improve gastric motility and digestion |
| Enhances immune function |
| Relieves lactose intolerance |
| Improved mucosal barrier function |
|
|
| 109 to 1010 live bacteria daily |
|
| Gastrointestinal health | |
|
|
|
|
| Cell metabolism |
| Effective antioxidant (intra-extra-cellular) |
| Regenerates C & E |
|
|
|
| Cognitive function/brain health |
| Diabetes support |
| Nerve function | |
|
|
|
|
| Assists in maintaining water content of cartilage |
|
|
|
| Joint health | |
|
|
|
|
| Source of Vitamin A and D; helps promote healthy bones, organs and nerve function.
|
|
| Vitamin A: 10,000 IU
CRN UL 5,000 IU
|
| Vitamin D: 2000 IU |
|
Vitamin A recommended dose:
5,000 IU
Higher dosing under physician supervision
Vitamin D recommended dose:
600-2,000 IU |
|
| Immune health |
| Bone health |
| Colon health |
| As vitamin A & D supplement |
| Eye Health | |
|
|
|
|
| ATP production |
|
|
|
| Heart health | |
|
|
|
|
| May modulate body composition by reducing fat and may reduce concentrations of blood lipids (cholesterol and triacylglycerol). |
|
|
|
| Weight Management | |
|
|
|
|
| Omega-3 fatty acid sources |
| Anti-inflammatory actions |
| Inhibit platelet aggregation |
|
|
|
| Skin health |
| Inflammation |
| Heart health |
| High triglyceride |
| Joint health |
| Mood/stress | |
|
|
|
| Alpha-linolenic acid (ALA) |
| 1.6 g (m) |
| 1.1 g (f) |
|
| Omega-3 fatty acid sources |
| Anti-inflammatory actions |
| Inhibit platelet aggregation |
|
|
|
| Skin health |
| Inflammation |
| Heart health | |
|
|
|
|
| Essential component of connective tissue
|
| Required for joint health |
|
|
|
| Joint health | |
|
|
|
|
| Collagen formation (works with vitamin C) |
|
|
|
| Skin health | |
|
|
|
|
| Increases alpha-brain wave activity |
|
|
| As recommended by your healthcare professional |
|
|
|
|
|
|
| Carotenoid |
| Potent antioxidant activity |
|
|
|
| Prostate health | |
|
|
|
|
| A hormone that has a hypnotic effect. May be used in the treatment of some sleep disturbances and insomnia.
|
| At high doses may have antioxidant properties.
|
|
|
| For sleep disturbance or jet lag no more than 0.3 to 3 mg of melatonin should be taken at bedtime and it should not be taken for longer than 2 weeks. Higher doses or for prolonged periods should be done under medical supervision.
Information regarding the precise dose of melatonin is insufficient. Reported dose range has been from 0.3 to 80 mg, but the correct timing of the dose is unclear
|
|
| Sleep promotion | |
|
|
|
|
| Dietary source of sulfur
|
| Essential to connective tissue and joint health |
|
|
1500-6000 mg
doses 6000 mg or higher may have minor side effects |
|
| Anti-inflammatory |
| Joint health | |
|
|
|
| US AI Pantothenic Acid 5 mg/day. UK Guidance Level 200 mg/day. |
|
| Pantethine is a metabolically active form of pantothenic acid (vitamin B5). |
| Pantethine is a precursor to Coenzyme A (CoA), which is involved in more than 70 enzymatic reactions. |
| CoA is a cofactor in fatty acid oxidation, carbohydrate metabolism, pyruvate degradation, amino acid catabolism, heme synthesis, acetylcholine synthesis, and phase II detoxification acetylation. The metabolic activity of pantethine may be due to its relationship to CoA. |
| Large doses of pantethine (600 to 1200 mg/day) have lipid-lowering activity. |
|
| CRN UL Pantothenic Acid 1000 mg. |
|
| Most of the clinical trial testing has been 600 to 1200 mg/day, divided across the day in 300 mg doses. |
|
| High cholesterol |
| Diabetes support |
| High triglyceride | |
|
|
|
|
| Decrease absorption of cholesterol in the gut |
|
|
|
| High cholesterol |
| Heart health | |
|
|
|
|
| Methyl donor
|
| Transmethylation
|
| Aminopropylation
|
| Transulfuration |
|
|
|
| Joint health |
| Liver health |
| Mood/stress | |
|
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|
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