DAILY SUPPLEMENTS - Journal
Nutrients Why - Benefits, Risk & Side Effects Side Effects How- Natural Source/ supplements doses
(overDose)
Fish Oil -OMEGA3 BP, Immune, health, brain, joints,heart, eyes, inflammation Not all omega-3 fatty acids act Take Code Live oil, Nuts and Seeds with Omega-3s — In addition to walnuts, chia and flax
(EPA and DHA) Omega the same way in the body. seeds, butter nuts, brazil nuts, cashews,hemp seeds and hazelnuts have omega-3s in the
form of ALA
Multivitamin Taking multivitamins daily can replenish your body's supply. An overdose of vitamins A, D, E, Natural, Capsules
or K can cause serious or
life-threatening side effects.
Vitamin A Maintenance of teeth, bones, soft tissue, white blood cells, dizziness, nausea, headaches, liver and fish oils, milk and eggs, which also include some provitamin A [2]. Most dietary
the immune system and mucus membranes. Beta-carotene coma, and even death provitamin A comes from leafy green vegetables, orange and yellow vegetables, tomato
also acts as an antioxidant, protecting cells from free products, fruits, and some vegetable oils
radical damage.
Vitamin B1 energy production from carbohydrates and fats. correct beef, liver, dried milk, nuts, oats, oranges, pork, eggs, seeds, legumes,peas and yeast. Foods
(thiamine) functioning of many different body functions such as the are also fortified with thiamine. Some foods that are often fortified with B1 are rice, pasta,
digestive and nervous system. keeping the liver, skin, hair, breads, cereals and flour.
eyes healthy and brain function.
Vitamin B2 Needed for growth and overall good health. diarrhea or increased urination. Riboflavin is found in eggs, nuts, dairy products, meats, broccoli, brewer's yeast, Brussel
(Riboflavin) Important for eye health(protect glutathione, an important yellow-orange urine color. not sprouts, wheat germ, wild rice, mushrooms, soybeans, green leafy vegetables and whole
antioxidant in the eye. a harmful side effect. grain and enriched cereals and bread
helps the body break down carbohydrates, proteins and fats
to produce energy, and it allows oxygen to be used by the
body
Vitamin B3 important nutrient for every part of your body needs and its Nausea and vomiting. mushrooms, cereals, eggs, meat, green vegetables, nuts and beans.
(Niacin) function properly. As a supplement, niacin may helplower Skin flushing combined with
cholesterol, ease arthritis and boost brainfunction. dizziness.
Severe allergic reaction.
Light headedness, fainting.
Uneven or fast-pounding
heartbeat.
Grayish stool color.
Skin itching or rash.
Severe stomach pain.
converting nutrients from food into energy, help the body Deficiency: Liver and kidney, yeast, e gg yolk, b roccoli, p eanuts, f ish, shellfish, chicken, milk, yogurt,
What is Vitamin B5 use fat and protein and are also important for maintaining a Fatigue, depression ,irritability legumes, m ushrooms,avocado, and sweet potatoes are good sources of vitamin B5 (20, 21).
healthy nervous system, eyes, skin, hair and liver. insomnia,stomach pains, Whole grains are major sources ofpantothenic acid, but processing and refining g rainsmay
(Pantothenic Acid) Specifically, B5 helps to: Create red blood cells. Create result in a 35% to 75% loss
vomiting, burning feet, upper
stress-related and sex hormones. balancing blood sugar, respiratory infections, muscle
reducing bad cholesterol, lowering high blood pressure, cramps.
preventing nerve damage and pain, and preventing heart
failure.
pantothenic acid as a cure for acne is still subject for
approval.
Biotin and p antothenic acid (vitamin B5) have been used as
alternative treatments for hair loss. B iotin benefits your hair
by rebuilding hair shingles that have been damaged from
over-shampooing, exposure to the sun, blow-drying and
ironing. Vitamin B5 supports the adrenal glands, which helps
stimulate hair
B6+B vitamins, helps the body turn food into energy. seafood, lean meats and poultry, eggs, legumes (beans and peas), nuts, seeds, and soy
Vitamin B6 Healthy b rain. products. Fish, beef, turkey, beans and nuts. leafy green, vegetables, liver and bananas.
Vitamin B12 boost nervous system, helps anemia, memory loss, Milk, yogurt and cheese, along with eggs, are the only vegetarian food
Alzheimer's disease, to slow aging, and to boost mood,
energy, concentration, mental function, and the immune
system. Need to take B12 - if you are vegan/vegetarian
Vitamin B17 found in the seeds or kernels of many fruits, raw nuts, beans and other plant foods
(Amygdalin) It may lower blood pressure: In one study,amygdalin helped ● Fruit. Many types of berries are a good source of this vitamin. ...
lower systolic blood pressure (upper value) by 28.5% and ● Nuts. Bitter almonds have the most B17, with cashews and macadamia nuts
diastolic blood pressure (lower value) by 25%. These following.
effects were enhanced when taken with vitamin C ● Leaves/Leafy Greens, Grasses. ...
● Sprouts. ...
● Seeds. ...
● Tubers. .
FDA declared laetrile i llegal. kernels of many fruits, raw nuts, beans and other plant foods, s eeds of apricots, peaches
Laetrile promoted as an alternative of conventional cancer and almond, Millet(Millet helps in Digestion, Controls Cholesterol Levels, Detoxifies the
treatments Body, Prevents Cancer, Prevents Diabetes, Protects Heart Health)
Vitamin D3 is important for normal growth and development of bones Sunlight
and teeth, as well as improved resistance against certain
diseases
Vitamin C for the growth, development and repair of all body tissues. Lemon/Lime, oranges, green peppers.
It's involved in many body functions, including formation of Watermelon, grapefruit, kiwi., mang,
collagen, absorption of iron, the immune system, wound Broccoli, tomatoes.
healing, and the maintenance of cartilage, bones, and teeth.
Coenzyme Our body makes CoQ10, and your cells use it to produce found in high levels in organ meats such as liver, kidney, and heart, as well as in beef,
energy your body needs for cell growth and maintenance. It sardines, and mackerel, spinach, broccoli, and cauliflower
also functions as an antioxidant, which protects the body
from damage caused by harmful molecules.
Prebiotic/Probiotic Increase of calcium and magnesium absorption cultured or fermented foods like yogurt, kefir from raw dairy, kimchi, kombucha and cultured
Stronger bones, increased bone density veggies.
Enhanced and strengthened immune system acacia gum (or gum arabic) raw chicory root.
Reduced blood triglyceride levels kefir-A milky beverage originating in Russia and Turkey
Better-controlled weight and appetite due to healthy gut
hormonal changes
Increased “good” bacteria in the gut – most important of all
Concomitant decrease in the “bad,” unwanted bacteria in the
gut
Reduced abnormal bacterial leakage through the gut wall,
otherwise known as “leaky gut syndrome“
Improved bowel regularity, May reduce intestinal infections
May reduce inflammation in the colon walls
Reduced or cessation of smelly flatus smell, May reduce
anxiety,
Magnesium Glycinate is very important for the normal functioning of cells, nerves, stomach upset,nausea, dark leafy greens, nuts, seeds, fish, beans, whole grains, avocados, yogurt, bananas, dried
muscles,joint strengths, bones, brain, and the vomiting, diarrhea fruit, dark chocolate
heart..Magnesium might cause, and other side effects. Doses less than 350 mg daily are safe for most adults.
use if you are not sleeping well
Glucosamine & Chondroitin Might help with pain from sports injuries or aching joints Supplements
Saw Palmetto Treats Benign Prostatic Hypertrophy (BPH)decreasing Supplements
symptoms of an enlarged prostate. ... Reduces Risk of
Prostate Cancer. ... Helps with Hair Loss. ... Retains
Testosterone Levels. ... Supports Urological System.
enhance sexual drive
Alpha Lipoic Acid help regulate blood sugar, aids in brain health, acts as a Supplements
super-antioxidant by recycling vitamin C and E, and can be
beneficial for the liver.
Ginkgo Biloba protect brain cells from damage Supplements
Iodine Prevents prostate cancer
Licorice Root extract if you have low blood pressure
Collagen Best for joint care. Collagen is a protein that contains many Side effects of collagen supplements may also include risk of hypercalcemia. This may be
beneficial amino acids that can actually help rebuild joints the case if the tablets contain marine sources, such as shellfish or shark cartilage, which
by replenishing worn cartilage and supporting tendons and usually also contain high amounts of calcium. Symptoms of calcium overdose include
ligaments. Super helpful for osteo and rheumatoid arthritis. chronic fatigue, nausea, and abnormal heart rhythms.
Collagen (and gelatin) is excellent for skin and hair and for
healing leaky gut.
Zinc
Selinum
Hyaluronic acid found in skin tissue can also be super beneficial to relieve Difficulty with moving, muscle Foods like root vegetables, leafy greens, soy products have abundant quantities of HA.
joint pain. alleviating dry skin, reducing the appearance of pain or stiffness Broths and soups made from animal skin, tissues and bones are a fabulous source of HA. ...
fine lines and wrinkles and speeding up wound healing pain in the joints Hyaluronic acid is that compound or nutrient which can work wonders for your body and
Swelling or redness in the skin
joints Supplements and Injections
Taurine Taurine is an amino sulfonic acid(amino acid) found in large It is also very safe and has no It is found in large amounts in the brain, retina, heart, and blood cells called platelets. ...
amounts in the heart and brain, helps in building block of known side effects when taken Source: beef, lamb, dark chicken meat, eggs, most dairy products,seaweed, krill and
protein.. It’s also found in food sources—the best ones in reasonable . brewer's yeast. Raw meat is fairly rich in taurine, comparable to fish, but cooked varieties
being meat and fish, though it’s also included in energy Excess taurine is excreted by typically have only 10 milligrams of taurine per ounce
drinks and some supplements used to support athletic the kidneys. SUPPLEMENTS
activity.lower risk of disease and improved sports
performance
-to treat congestive heart failure(CHF), high blood pressure,
liver disease (hepatitis), high
cholesterol(hypercholesterolemia), and cystic
fibrosis,seizure disorders (epilepsy), autism, (ADHD), eye
problems (disorders of the retina), diabetes,
alcoholism,improve mental performance and as an
antioxidant. Antioxidants protect cells of the body from
damage that results from certain chemical reactions
involving oxygen (oxidation). coronary heart disease
significant increases in VO2max (the maximum capacity of
a person’s body to transport and use oxygen
L-cysteine to increase glutathione levels in the body, which is extremely Animal sources: meat (including pork and poultry), eggs, dairy; Plant sources: red
important for lung function, brain function and liver peppers,garlic, onions, broccoli, brussels sprout, oats, wheat germ, sprouted lentils.
detoxification
Honey Rich in Antioxidants. ...
Honey Is "Less Bad" Than Sugar for Diabetics. Helps to Lower Blood Pressure.
Cholesterol.Lower Triglycerides. ...
Heart Health. used to heal wounds and burns
reduced cough symptoms and improved sleep even more than cough medication
Antibacterial, acne treatment and prevention. Aging, slowing down aging. Complexion boost
Gelatin Gelatin is a protein made from animal products. excellent
for skin and hair and for healing leaky gut.
Gelatin is used for weight loss and for treating
osteoarthritis, r heumatoid arthritis, and brittle bones
(osteoporosis). Some people also use it for strengthening
bones, joints, and fingernails. Gelatin is also used for
improving h air quality and to shorten recovery after e xercise
and sports-related injury.
vitamin K Deficiency leads to excessive bleeding, low bone density No supplements(potential toxicity). Use kale, collards, spinach, turnip greens, mustard
and easy bruising. Good for the prevention of bone loss. greens, green leaf lettuce, and other vegetables such as broccoli, green onions, parsley,
Helps with bone health while reducing the risk of fractures asparagus, Brussels sprouts, and cabbage. dairy products, cereals, vegetable oils, and
soybeans
Vitamin F (EFA-essential fatty Deficiency cause Flaxseed oil; other seed and nut oils such as pumpkin seed oil, canola oil, soya oil, walnut
acid) or ΝΕΑ ► Dull Hair oil, fish like salmon, trout, mackerel, sardines and tuna and meats from wild or range fed
► Hair loss animals. Sources of specific vitamin F components (not balanced sources of EFAs on their
► Eczema own) include evening primrose oil, grape seed oil, sesame seeds and oil, sunflower seeds
► Damage to the kidneys, heart and liver and oil and avocados.
► Behavioral disturbances
► Dry eyes. Tear glands may dry up and not work effectively
► Rise in the blood pressure and cholesterol levels
► Blood is more likely to form clots
► Decrease in the efficacy of immune system
vitamin H
(Biotin)
3 essential fatty acids? alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA)
Some people use alpha-linolenic acid to prevent cancer . Ironically, alpha-linolenic acid linoleic and alpha-linolenic, cannot be synthesized in the body and must be obtained from
ALA may actually raise some men’s food.
risk of getting prostate cancer.
EPA EPA is used for h igh blood pressure in high-risk pregnancies (eclampsia), age-related m acular degeneration (AMD), h eart disease, s chizophrenia, personality disorder, cystic fibrosis,
essential fatty acids Alzheimer’s disease, d epression, and d iabetes.
alpha-linolenic acid
EPA is used in combination with docosahexaenoic acid (DHA) in fish oil preparations for a variety of conditions, including preventing and reversing heart disease, and decreasing irregular
heartbeats; as well as a sthma, c ancer, menstrual problems, h ot flashes, hay fever, lung diseases, lupus erythematosus, and kidney disease. EPA and DHA are also used in combination for
migraine headache prevention in adolescents, skin infections, Behçet’s syndrome, high cholesterol, high b lood pressure, p soriasis, Raynaud’s syndrome, rheumatoid arthritis, C rohn's disease,
and ulcerative colitis.
EPA is also used in combination with RNA and L-arginine after surgery to reduce infections, improve wound healing, and shorten recovery time.
Source: f ound in the flesh of coldwater fish, including mackerel, herring, tuna, halibut, salmon, cod l iver, whale blubber, or seal blubber.
DHA DHA is used as a supplement for premature babies and as an ingredient in b aby formula during the first four months of life to promote better mental development. This practice probably
essential fatty acids started because DHA is found naturally in breast milk. DHA is also used in combination with arachidonic acid during the first four to six months of life for this purpose.
DHA is used for treating t ype 2 diabetes, coronary artery disease (CAD), d ementia, and attention deficit-hyperactivity disorder (ADHD).
Some people use DHA is for improving vision, preventing an eye disease called age-related macular degeneration (AMD), preventing and treating depression, and reducing aggressive behavior
in people in stressful situations.
DHA is used in combination with eicosapentaenoic acid (EPA) for a variety of conditions, including the prevention and reversal of heart disease, stabilizing heartrhythm, asthma, c ancer, painful
menstrual periods, hayfever, l ung diseases, systemic lupus erythematosus (SLE), and certain k idney diseases. EPA and DHA are also used in combination for h igh cholesterol, h igh blood
pressure, psoriasis, Raynaud’s syndrome, r heumatoid arthritis, b ipolar disorder, certain inflammations of the digestive system (ulcerative colitis) and preventing migraineheadaches in
teenagers.
Source: found in the meat of cold-water fish, including mackerel, herring, tuna, halibut, salmon, cod liver, whale blubber, and seal blubber
.
DHEA a hormone that is naturally made by the human body
hormone slowing or reversing aging, improving thinking skills in older people, and slowing the progress of A lzheimer's disease.
sexual dysfunction, and to improve well-being and sexuality in men and women. It is also used for preventing clogged arteries, b reast cancer, infertility, d iabetes, and m
etabolic syndrome.
ease depression and fatigue.
for w
eight loss, decreasing the symptoms of menopause, r heumatoid arthritis, and aging skin.
DHEA is applied to the skin for aging skin and to strengthen the walls of the vagina.
Apple cider vinegar contains some pectin; vitamins B1, B2, and B6; biotin; folic acid; niacin; pantothenic acid; and vitamin C. It also contains small amounts of the minerals sodium, phosphorous, potassium,
calcium, iron, and magnesium.
It is used alone or with honey for weak bones (osteoporosis), weight loss, leg cramps and pain, upset stomach, sore throats, sinus problems, high blood pressure, arthritis, to help rid the body
of toxins, stimulate thinking, slow the aging process, regulate blood pressure, reduce cholesterol, and fight infection.
skin for acne, as a skin toner, to soothe sunburn, for shingles, insect bites, and to prevent dandruff. used in the bath for vaginal infections.
Melatonin Melatonin is also used for the inability to fall asleep (insomnia); delayed sleep phase syndrome (DSPS); rapid eye movement sleep behavior disorder (RBD); insomnia associated with attention
deficit-hyperactivity disorder (ADHD); insomnia due to certain high blood pressure medications called beta-blockers; and sleep problems in children with developmental disorders including
autism, cerebral palsy, and intellectual disabilities. It is also used as a sleep aid after discontinuing the use of benzodiazepine drugs and to reduce the side effects of stopping smoking.
Some people use melatonin for Alzheimer's disease or memory loss (dementia), bipolar disorder, a lung disease called chronic obstructive pulmonary disease (COPD), insomnia caused by
beta-blocker drugs, endometriosis, ringing in the ears, depression or seasonal affective disorder (SAD), mild mental impairment, nonalcoholic liver disease, chronic fatigue syndrome (CFS),
fibromyalgia, restless leg syndrome, an inflammatory disease called sarcoidosis, schizophrenia, migraine and other headaches, age-related vision loss, benign prostatic hyperplasia (BPH),
irritable bowel syndrome (IBS), bone loss (osteoporosis), a movement disorder called tardive dyskinesia (TD), acid reflux disease, Helicobacter pylori (H. pylori), exercise performance,
infertility, epilepsy, aging, for menopause, metabolic syndrome, for recovery after surgery, agitation caused by anesthesia, stress, involuntary movement disorder (tardive dyskinesia), changes
in heart rate when you move from laying down to sitting up (postural tachycardia syndrome), delirium, inability to control urination, jaw pain, inflammatory bowel disease (ulcerative colitis),
and for birth control.
Other uses include breast cancer, brain cancer, lung cancer, prostate cancer, head cancer, neck cancer, and gastrointestinal cancer. Melatonin is also used for some of the side effects of
cancer treatment (chemotherapy) including weight loss, nerve pain, weakness, and a lowered number of clot-forming cells (thrombocytopenia).
It is also used to calm people before they are given anesthesia for surgery.
The forms of melatonin that can be absorbed through the cheek or under the tongue are used for insomnia, shift-work disorder, and to calm people before receiving anesthesia for surgery.
Sometimes people apply melatonin to the skin to protect against sunburn.
Melatonin may also be injected into the muscle to help treat cancer.
Vitamin F – ADD/ADHD – Allergies – Anti-inflammatory – Antioxidant (indirect) – Asthma – Atherosclerosis – Arthritis – Autoimmune Diseases – Behavioral Disorders – Brain Disorders – Cancer – Cardiovascular Disease –
Cellular Regeneration – Chronic Fatigue Syndrome – Cleansing – Depression – Detoxifying – Diabetes – Eczema – EFA Deficiency – Endometriosis – Eyesight Disorders – Fatigue – Fibrocystic Breast Disease – Fibroids –
Fibromyalgia – Gout – Heart Health Maintenance – Hemorrhoids – Hepatitis – Hormone Imbalances – Hypertension – Infantile Atopic Eczema – Joint Pain – Lyme’s Disease – Mastalgia – Menopausal Problems – Mood Swings
– Muscle Cramps/Pain – Nervous Disorders – Neurological Disorders – Neuropathy – Osteoporosis – PMS – Pre-ecclampsia – Pregnancy-related Disorders – Postpartum Depression – Postviral Fatigue Syndrome – Reducing LDL
Cholesterol – Reproductive Organ Health – Retinal Disorders – Rheumatoid Arthritis – Senility/Aging Problems – Skin Disorders – Sleep Disorders – Stroke – Tendonitis – Vascular Disorders – Vascular
