I don’t know about you, but when it comes to vitamins — which ones to take and how much — I get a little overwhelmed. Some doctors don’t really say much about vitamins but there is research proving that vitamins are beneficial in a number of ways. So, I consulted with a doctor that speaks up about the benefits – “America’s Doctor” – Dr. Oz.
Most of us don’t get the vitamins and minerals we need through our normal day to day diets. Food and our lifestyles aren’t what they used to be. Recent research has revealed new supplements that provide some amazing benefits.
When taking supplements, there are some things you should keep in mind. First, you should always divide your dosage. Taking half in the morning and half at night helps to keep a constant vitamin level in your blood during the day. Your body can only absorb so much at one time. Second, you should always consult with your doctor before taking any supplement. Third, when it comes to choosing your supplements, the fewer ingredients on the label, the better, because it means there are fewer fillers and additives.
Here’s a list of vitamins and minerals along with Dr. Oz’s recommended dosages:
Vitamins
| A | No more than 2,500 IU a day |
| B | At least the daily value of all the Bs plus a little more than then daily value of these Bs: |
| B1 (thiamin) 25 mg – B2 (riboflavin 25mg – B3 (niacin) 30mg – B5 (pantothenic acid) 300mg – B6 (pyridoxine) 4mg – B9 (folic acid or folate) 400 mcg – B12 (cyanocobalamin) 800mcg – Biotin 300 mcg | |
| C | 800 mg or 50 mg twice a day if you’re taking a statin drug |
| D | 800 IU if under age 60; 1,000 if 60 or over |
| E | 400 IU, reduce to 100 IU from supplements if you’re taking a statin drug |
Minerals
| Calcium | 1,600 total mg for women, 1,200 mg for men |
| Magnesium | 400 mg |
| Selenium | 200 mcg |
| Zinc | 15 mg |
| Potassium | 4 servings of fruit, plus a normal diet should do it |
Additional Vitamins – substances you should get daily
| Lycopene | 10 tablespoons of tomato sauce a week (400 micrograms) Potential prevention for certain types of cancers, including prostate cancer |
| Lutein | A leafy green vegetable (40 micrograms) Decreases the risk of Age-related Macular Degeneration |
| Quercetin | Hefty portions of onion, garlic and celery or lemon juice Reduces the risk of cancer |
| Acetyl-L-carnitine | 1,500 milligrams Powerful antioxidant helps in prevention of the brain cells’ deterioration |
| Omega-3 | 1 gram of distilled fish oil or 6 walnuts (preferably 25-30 minutes before lunch and dinner) or 2 ounces of fatty fish or 400 mg of DHA Reduces the risk of coronary heart disease |
| Cinnamon | 1/2 teaspoon a day Helps treat Type 2 diabetes and insulin resistance and a host of other benefits |
| Red Pepper | The more capsaicin, the better for appetite suppression Reduces pain; kills prostate cancer; regulates blood sugar levels |
| Turmeric | As much as you want Possible benefits in Alzheimer’s disease, cancer, arthritis and other clinical disorders |
Other choices to discuss with your doctor:
| Coenzyme Q10 | 200 milligrams day (if on a statin) or for all over age 60 Treatment for Mitochondrial disorders, Heart failure, Migraine headaches, Cancer, Cardiac arrest, Blood pressure, Periodontal disease, Parkinson’s disease, Radiation injury, and possibility of providing a longer life span |
| Aspirin | 162 milligrams a day with two glasses of warm water after the age of 40 Reduces the risk of Dementia, Alzheimer’s & heart attacks |
| Coffee and Green Tea | 2 or more cups of each Lowers chances of heart disease and developing certain types of cancer |
| Alpha-lipoic Acid | 200 milligrams Produces energy and reduces the aging of DNA |
| Prbiotics | 2 billion cells of healthy bowel bacteria like bacillus coagulans Prevents colon cancer, lowers cholesterol & blood pressure, improves immune function & mineral absorption, reduces inflammation, Improves symptoms of Irritable bowel syndrome and colitis |
These are all designed to not only improve your quality of life, but to help you maintain optimum health at any age. Vitamin information taken from You Staying Young; The Owner’s Manual for Extending Your Warranty by Mehmet C. Oz, M.D. and Michael F. Roizen, M.D.
Carrie Robertson
Research & Community Education