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Supplements Use Chart

 Explaining the basics as well as the symptoms due to
  deficiencies, toxicity, and dosages








gluconate form is the best or blended of all three
Skim milk, nonfat yogurt, kale, cheeses, collard greens, canned salmon & sardines with bones, mustard greens, broccoli, figs, calcium-fortified grange juice, carob. oats, prunes, asparagus, sesame seeds, soybeans, tofu. watercress, whey

Boron, essential fatty acids, lysine. magnesium, manganese, phosphorus, vitamins A. C, D, & F, cobalt, folic acid, iron, zinc

muscle spasms and cramps, rickets, osteomalacia, osteoporosis, sleep problems, heart palpatations, one needs the manganese, calcium, potassium for the heart to function properly.

Generally considered non-toxic. Calcium supplements are not recommended for those individuals with kidney disease or a history of kidney stones.


1,000- l,5OOmg


Brewers yeast, broccoli, ham. grape juice, brown ice, cheese, whole grains, dried beans, calve; liver, chicken, corn, corn oil, dairy products, eggs, wtatoes. mushrooms, wine, beer

None required

Rare: alterations in metabolism of fats, carbohydrates, proteins, amino acids
mental development, diabetes and sugar
Generally considered non-toxic.

lExposure to industrially inhaled chromium has been linked to ung cancer.

Trace Mineral

200 - 600 mcg

Folic Acid

Fortificd cereals, pinto beans, navy beans, asparagus. spinach, broccoli, okra. brusscls sprouts, barley. beef. bran, brown rice, brewer's yeast, cheese, chicken, dates, green leafy vegetables, amb, legumes, lentils, liver, milk, mushrooms, oranges, split peas, pork, tuna, whole grains


Anemia, irritability, weakness, sleep disturbances, pallor, sore & reddened tongue, spina bifida in babies if the mother does not take enough and she should take a pre-natal multi vitamin...especially important

Generally considered non-toxic.

Water Soluble

400- 1.200 mcg

pherous of sulfate
(no not sulpher)
 beef, baked potatoes, clams, pumpkin seeds, soybeans, eggs, fish, liver, green eafy vegetables, whole grains, nuts, avocados, xets. brewer's yeast, dates, peaches, pears, lentils, dried prunes, raisins, sesame seeds

Vitamin C

Anemia, dry. coarse hair, dysphagia. dizziness, fatigue, hair loss, cracked lips or tongue, nervousness, slowed mental response, pallor
the need of a high quality iron is essential, poor quality iron in cereals and the like is not good for you and not a substitute.
Generally considered non-toxic, if under 75mg/day. High doses can cause abdominal cramps, vomiting. & diarrhea. Severe overdoses of iron can be considered fatal if medical attention is not sought.


15 -25 mg (Men) 18 - 30 mg (Women)

the missing
mineral for
 great health
95% of the population is deficient and
 is the root cause of osteoporosis.

Calcium is not being absorbed due to a magnesium deficiency

Brown rice, avocados, spinach, haddock, oatmeal, navy beans, lima beans, broccoli, yogurt, bananas, baked potatoes, apples, apricots, brewer's yeast, tofu, cantaloupes, grapefruit, green, leafy vegetables, emons. nuts, salmon, sesame seeds, wheat

Almonds(80mg/oz), apples, avocados(35mg/½ cup), baked potatoes(50mg/med), banana(30mg/med), berries, blackeyed peas(45mg/½ cup), brown rice(40mg/½ cup), cabbage, cashews(75mg/oz), chard, cocoa 420mg/100gm), greens, fish, halibut(90mg/3 oz), oatmeal(55mg/cup), okra(47mg/½ cup), peanuts(50mg/oz), pinto beans(35mg/½ cup), pumpkin seeds(150mg/oz), salmon, soybeans(75mg/½ cup), spinach(75mg/½ cup), sunflower seeds, and yogurt(45mg/8 oz).

Calcium, phosphorus, potassium, vitamins B6 pyridoxine), C, D

Sleep disturbances, irritability, rapid heartbeat, confusion, muscle spasms, Gl upset.

Another study used 200 mg of magnesium or placebo for two menstrual cycles. By the end of the second month, magnesium was found to significantly reduce weight gain, swelling of the hands and legs, breast tenderness, and abdominal bloating.
Vitamin B6 and magnesium are necessary for the liver to neutralize estrogen. Increased sugar intake will also excrete magnesium and interfere with its ability to breakdown estrogen.

Calcium depletion, confusion, fatigue, heart problems, heart spasms, high blood pressure, insomnia, muscular tremors, muscle weakness and cramps, nervousness, nervousness, and osteoporosis are symptoms of deficiency.
Leg cramps at night and sore muscles following exercise or physical activity are signs of magnesium shortage in the body.
Alcohol, carbonated beverages, chronic pain, coffee, diabetes, diuretics, excessive perspiration, high calcium diet, high sodium diet, medications, stress, sugar, tobacco, thyroid problems, a high carbohydrate diet and a high calcium diet are causes of mineral depletion and deficiencies.
Excess calcium supplementation is a widespread problem and the cause of much deficiency.
Diuretics (water pills) deplete magnesium.
High calcium and protein (meats) consumption increases.

Rarely toxic. Symptoms may include diarrhea, fatigue. & arrhythmia.
People with heart or kidney disease should not take magnesium supplements without consulting their doctor. Side effects of excess magnesium can include upset stomach and diarrhea. It can also cause nausea, vomiting, low blood pressure, slowed heart rate, deficiencies of other minerals, confusion, coma, and even death.
Magnesium may interact with antibiotics, blood pressure medications, diabetic medications, digoxin, levothyroxine, and tiludronate (an osteoporosis medication) and should only be taken together under medical supervision.

Magesium in high doses present no serious side effects for the average healthy person though loose stools, low blood pressure, nausea, stomach discomfort, and vomiting have been experienced by some especially those taking insoluble and less absorbable forms. Excess is quickly lost through urine and feces.
Taking high doses can result in
loose stools which quickly
corrects itself by reducing
amount taken at a time and/or changing to a more absorbable form (such as the chelated forms).
Magnesium, calcium,
phosphorus, B6, C, and D work together.
Alcohol, diarrhea, zinc, and
vitamin D increase need.
People with kidney problems,
heart disease, myasthenia
gravis (chronic autoimmune neuromuscular disease) and on various drugs and medications should take Mg only under medical supervision by their doctor.

Medical supervision is vital for
those taking hypoglycemic drugs because magnesium may increase their absorption.
Do not take any medications or
drugs within 2 hours of taking

500 - 750 mg


  pineapple juice, wheat bran, wheat germ, whole grains seeds, nuts, cocoa, shellfish, tea, dairy products, apples, apricots, avocados, bananas, brewer's yeast, cantaloupe, grapefruit, dark green leafy vegetables, peaches, figs, salmon, soybeans, tofu

Calcium, iron, vitamin B complex, vitamin E

alterosclerosis, confusion, tremors, elevated cholesterol levels, impaired vision & hearing, skinrash, irritability, increased blood pressure, pancreatic damage, sweating, increased heart rate, mental impairment, grinding of teeth

Generally considered non-toxic. Exposure to industrially inhaled manganese has been linked to psychiatric and ncr\ous disorders.


Halibut, non-fat yogurt, salmon, skim milk, chicken breast. extra lean ground beef, oatmeal, lima beans, broccoli, asparagus, corn, dairy products, eggs, dried fruits, highly carbonated beverages, legumes, luts. sesame, pumpkin, sunflower seeds

Calcium, iron, manganese, sodium, vitamin B6 (pyridoxine)

Fatigue, irritability, decreased appetite, bone pain, weakness, skin sensitivity

Rarely toxic. Symptoms may include brittle bones related to loss of calcium (osteoporosis).



in gluconate form in supplements is the best
Dried apricots, baked potatoes, banana, kale

None required

Dry skin. acne, chills, diarrhea, impaired cognitive function, muscle spasms, arrhythmia, edema, decreased reflex response, thirst, glucose intolerance, growth retardation, insomnia, elevated cholesterol, decreased blood pressure

Rarely toxic. Symptoms may include arrhythmia & heart failure (doses exceeding 1 Xgm/day).

Vitamin A
Beta Carotene Form ONLY
Carrots-raw & juiced, pumpkins, yams, tuna, cantaloupe, mangoes, turnip, beet greens, butternut squash, spinach, fish, eggs

Choline, vitamins C. D, E, essential fatty acids, zinc

Poor night vision, macular degeneration, increased risk of cataracts. dry skin. Hearing, taste, smell nerve damage
Cancer patients would do well with additional Vitamin A in the beta carotene
form.  Synthetic A is dangerous in high doses and we do not recommend any synthetic form of A.

Nausea & vomiting, headaches, insomnia, dry skin, joint pain, constipation

Fat Soluble Vitamin

5,000 - 50,000 IU

Vitamin B1

Rice bran, pork, beef, ham, fresh peas, beans, breads, wheat germ, oranges, enriched pastas, cereals

Manganese, vitamin C, E, vitamin B complex

Mild: appetite & weight loss, nausea, vomiting, fatigue & nervous svstcin problems. Severe: beri bert, muscle weakness, decreased DTR, edema, enlarged heart

Generally non-toxic.

Trace Mineral

25 - 300 mg

Vitamin B2

Poultry, fish, fortified grains & cereals, broccoli, turnip greens, asparagus, spinach, yogurt, milk, cheese

Vitamin B complex, vitamin C

Mild: cracks & sores to comers of the mouth & tongue, red eyes, skin lesions, dizziness, hair loss, inability to sleep, sensitivity to light, poor digestion.

Generally non-toxic.

Water Soluble Vitamin

Vitamin B3

Chicken breast, tuna, veal, beef liver, fortified breads & cereals, brewer's yeast, broccoli, carrots, cheese, corn flour, dandelion greens, dates, eggs, fish, milk, peanuts, pork, potatoes, tomatoes

Vitamin B complex, vitamin C

Mild: canker sores, diarrhea, dizziness, fatigue, halitosis, headaches, indigestion, inability to sleep, loss of appetite, dermatitis. Severe: pellagra.

Nausea, vomiting, abdominal cramps, diarrhea, flushing Severe: Liver damage, irregular heart rate, rash to large portions of the body, gouty arthritis

Water Soluble Vitamin

25 - 300 mg

Vitamin B12

Clams, ham. cooked oysters, king crab, herring, salmon, tuna, lean beef, liver, blue cheese, camembert. gorgonzola cheese

None required

Unsteady gait, chronic fatigue, constipation, depression, digestive disturbances, dizziness, drowsiness, liver enlargement, hallucinations, headaches, inflammation of the tongue, irritability, mood swimis. nerve disorders, palpitations, pernicious anemia, tinnitus, spinal cord degeneration

Generally considered

 Water Soluble Vitamin

 Vitamin C

Broccoli, cantaloupe, kiwifruit, oranges, pineapple, peppers, pink grapefruit, strawberries, asparagus, avocados, collards. dandelion greens, kale, lemons, mangos, unions, radishes, watercress

Bioflavanoids. calcium, magnesium

Mild: poor wound healing, bleeding gums, bruises easily, nosebleeds, joint pain, lack of energy, susceptibility to infection. Severe: scurvy Constipation can be relieved with Vitamin C powder.  Start with 1/2 teaspoon and move toward 1 teaspoon gradually, one week on 1/2 then add a little at a time until you reach relief, then back down to recommended dose.  If this does not work use Senna and Casacara Sagrada also and relief will come
Generally considered non-toxic. High doses (5.000 mg and up/day) can cause abdominal bloating & diarrhea.  Some need more Vitamin C than others.  This is when a theraputic dose of upwards of 10,000 mg in a divided dose is necessary.  An ascorbic acid flush (diarrhea) will occur just back down by 500mg to find your window.  

Soluble Vitamin

500- 5,000 mg
up to 10,000 divided dose call about the acorbic acid flush
Vitamin D

*Sun exposure, sardines, salmon, mushrooms, eggs, fortified milk, tbrtificd cereals, herring, liver, tuna, cod liver oil. margarine
* sun exposure is now being proven to be wrong, it is poor diet.  In third world countries that eat mainly vegetables we do not see skin cancer.  Their diet though restricted in calories is better than ours, and they cook it properly instead of using the dangerous microwave.  Microwaving destroys the nutrition in you food completely
Calcium, choline, vitamins A & C. phosphorus, essential fatty acids

In children: rickets, delayed tooth development, weak muscles, softened skull in infants, irreversible bone deformities. In adults, osteomalcia. osteoporosis, hypocalcemia.  Low Vitamin D levels associated with skin cancer and all cancers.
- New research linking low vitamin D levels with deaths from heart disease and other causes bolsters mounting evidence about the "sunshine" vitamin's role in good health.

Patients with the lowest blood levels of vitamin D were about two times more likely to die from any cause during the next eight years than those with the highest levels, the study found. The link with heart-related deaths was particularly strong in those with low vitamin D levels.

Nausea & vomiting, headaches, constipation, diarrhea, fatigue, loss of appetite, excessive thirst & urination, protein in urine, liver and kidney damage

 Fat Soluble Vitamin

400 - 800 IU
up 1500IU for cancer prevention

Vitamin E
tocopheryol only
"tocopheryl is synthetic and bad for you"
Vegetable & nut oils, including: soybean, corn, & safflowcr. Spinach, whole grains, wheat germ, sunflower seeds

Essential fatty acids, vitamins A, Bl, C, manganese, selenium

Rare symptoms may include anemia & edema.  Trigger finger in older males and crooked male organ is also a Vitamin E issue

Generally non-toxic: hut stomach upset, di/yiness & diarrhea can occur.

Fat Soluble Vitamin

 30- 1,200 IU

Vitamin K

Dark Green leafy vegetables including spinach, kale, cauliflower, broccoli, kale, collard greens, dandelion greens

None required

Rare, except in newboms, where bleeding tendencies are possible. Elevated levels of vitamin K can interfere with the effects of anti-coagulants.
* the above is the standard.  You will find a K deficiency in rotator cuff muscle pain and other maladies.  Look for our new article on the unusual K issues coming soon
Generally non-toxic: but a type of jaundice may occur in premature infants.

Fat Soluble Vitamin

80 mcg
there are theraputic ranges write to us and find out what they are

Cooked oysters, beef, lamb, eggs, whole grains, nuts, yogurt, fish, legumes, lima beans, liver, mushrooms, pecans, pumpkin & sunflower seeds.sardines, soybeans, poultry

Calcium, copper, phosphorus. & vitamin B6 (pyridoxine).

Change in taste & smell, nails can become thin & peel, acne, delayed sexual maturation, hair loss, elevated cholesterol, impaired night vision, impotence, growth retardation, increased susceptibility to infection

Nausea, vomiting, abdominal pain, impaired coordination, fatigue


 Stress/ Mood/
Weight / Fatty Liver
ADD /  Focus /
Alert Mind /
 Heart / Cholesterol
The following group of supplements are
powerful and so helpful I have bundled them
together.  There is much that is written on
these so click on the name to link to their full


GABA is listed as an essential element in nutritional treatment of Alcoholism, Attention Deficit Disorder, Dementia, Schizophrenia, and Stress. Very Important for Parkinson's Disease and Premenstrual Syndrome. Important for Anorexia Nervosa, Bulimia, Chronic Fatigue Syndrome, Fibromyalgia, Substance Abuse, Wilsons Disease and helpful for Depression and Obesity.

Because of its importance in fat metabolism, choline status is important to evaluate in virtually all health problems involving the liver, including alcoholism and cirrhosis. Epilepsy, Parkinson's disease, Alzheimer's disease, memory deficit problems, attention deficit and hyperactivity disorders, neuromuscular disorders, cardiovascular diseases (especially coronary heart disease), brain disorders, autism, failure to thrive in newborns, respiratory distress in newborns, hypertriglyceridemia, hyperhomocysteineimia, anemia, infertility, high blood pressure, and candidiasis all justify a close look at choline adequacy.

Inositol is also vital for hair growth, and, as a component of lecithin, helps to prevent high cholesterol and the hardening of the arteries caused by cholesterol buildup. It has also been said to have a calming effect on the nervous system, and is being studied as a possible treatment for depression, panic attacks, and even Alzheimerís disease.

Glutamine is,
Master protein builder, gut restorer,
the third most abundant amino acid in the blood and brain. It is an inhibitory neurotransmitter that acts as a precursor for GABA, the anti-anxiety amino acid. Glutamine crosses the blood-brain barrier where it helps increase energy and mental alertness. It helps the brain dispose of waste ammonia, a protein breakdown byproduct. Glutamine's most important function is strengthening the immune system due to its effects on increasing white blood cells. It also aids other immune cells in killing bacteria, healing wounds and maintaining and supporting Glutathione, an important antioxidant. The main nutrient needed for intestinal repair is glutamine, which can work with Leaky-Gut syndrome. It is a tasteless powder that can help curb sugar and alcohol cravings. Children born with a Glutamine deficiency are more prone to alcoholism later in life. Glutamine also is one of the most potent Growth Hormone stimulators.

Taurine is listed as an essential element in nutritional treatment of Aging, Crohn's Disease, Depression, Diabetes, and Epilepsy. Very Important for Cirrhosis of the Liver, Environmental Toxicity, Bipolar Disorder, and Meningitis. Important for Cardiovascular Disease, Edema, Fever, Fibromyalgia, and helpful for Attention Deficit Disorder, Autism, Chemical Allergies, Glaucoma, Lyme Disease, Migraine, Obesity, Prostate Cancer, and Skin Cancer.

ALA is being studied in animals and in humans as a preventive and/or treatment for many age-related diseases. These range from heart disease and stroke to diabetes and Parkinsonís and Alzheimerís disease, as well as declines in energy, muscle strength, brain function, and immunity. It is also being studied for HIV disease and multiple sclerosis. In Germany, in particular, it is already prescribed to treat long-term complications of diabetes, such as nerve damage, thought to result in part from free-radical damage; there is also evidence that it can help decrease insulin resistance and thus help control blood sugar.

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