NutrientCribSheet

(C)R.G.Smith(rob<at>retina.anatomy.upenn.edu)Pleasedistributefreely.

Apr,2015

Seethisonlineat:http://retina.anatomy.upenn.edu/~rob/nutrient_advice.html
Downloadthisat:http://retina.anatomy.upenn.edu/~rob/nutrient_advice.pdf
BackgroundonNutrients.Wehavebeentoldforgenerationsthattostayhealthywemusteatrightthis
meanseatingavarietyofdifferentfoodsthatcomplementeachotherandprovideallthenutrientsweneed.
However,recentstudiesandbookspointoutthatourdietdoesnotcontainenoughofsomecriticalnutrients.
Thisisimportantinformation,andthestakesareveryhighinoursocietytodaythereisanepidemicof
diseasescausedbynutrientdeficiencies(seeCampbell(2006),Hoffer&Saul(2008),andPauling(2006)books
below).Byeatingright,wecanpreventcommoncausesofheartdiseaseandgreatlyreducecancerand
viral/bacterialinfections.Somewritershavecriticized"nutritionism"(reductionisminnutrition),sayingthat
eatinga"balanceddiet"isasgoodorbetterthanattemptingtotracktheamountofspecificnutrients(seePollan
2007,2009booksbelow).Othersstatethatbyfollowingastrictvegandiet,withouttrackingindividual
nutrients,wecanstayhealthy(seeCampbell(2006)andEsselstyn(2008)booksbelow).
Mostofusaredeficientinatleastseveralessentialnutrients:vitaminC,vitaminD,andmagnesium.The
traditionalmeaningof"vitamin"isachemicalrequiredintinyamountsinthediet.Onemightimagine,
therefore,thatweonlyneedsmallquantitiesofvitaminsC&D,andthattheycanbereadilyobtainedfroman
ordinarywellbalanceddiet.However,ourrequirementforvitaminC(ascorbate)isnottinyweneedseveral
grams/day,morewhensick.AnditisvirtuallyimpossibletogetenoughvitaminDfromfood.Further,one
mightalsoimagineadietincludinglotsoffruitsandvegetablesgivesusenoughmagnesium.However,our
requirementformagnesiumisseveralhundredmg/day.Mostofusdon'tgetthatmuchinourmeals.Thereare
severalreasonsforthis.Manyofusdon'teatenoughofthefoodssuchasgreensandothercoloredvegetables
thatcontainadequateamountsofmagnesiumandotheressentialnutrients.Magnesiumandvitaminsarelost
whengrainsareprocessedbyremovingthebranandgerm,forexample,whenwheatismadeintowhiteflour,
orwhenbrownriceisrefinedintowhiterice.Fortifiedfoodsdon'treplacemanyoftheseessentialnutrients.The
soilsplantedbyagribusinessareoftendepletedinmineralssuchasmagnesiumafterdecadesofmisuse,and
modernhighyieldcultivarshavereducedtheamountofmineralsingrain(seeDean(2007)book;Thomas,
2007;Fanetal.,2008below).Soinanattempttostayhealthythebodytakesmagnesiumfromourbonesand
weaccumulateadeficit.AndthoughourdailyrequirementforvitaminB12istiny,lessthanamillionthofan
ounce,itiscrucialforourhealthandmanyofusaredeficient.
Individualityofnutrientneeds.Asindividualswedifferinournutritionalrequirementsbecauseofdifferences
ingenetics,biochemistry,anddailylife(seePauling(2006)andHoffer&Saul(2008)booksbelow).Our
abilitytoabsorbandmetabolizefoodtomaintainbody,organs,andcellsdiffersbecauseofvariationinour
structuralproteinsanddigestiveandmetabolicenzymes.Further,ourbodiesundergodifferentstressesandwe
eatdifferentfoods.Therefore,ourneedforessentialnutrientsdifferswidely.Althoughmanyofusattemptto
fulfillsomeconceptoftheminimumnutritionalrequirement,wearecommonlymalnourishedinonewayor
another.Thesenutritionaldeficienciesarethecauseofmuchillnessandsuffering,butareeasytocorrect.For
manyofournutritionalrequirements,althoughwemaynotknowourneedprecisely,thebodycanabsorband
beneficiallyuseamuchhigheramountthantheminimum.Wegetenoughofmostessentialnutrientsfroma
wellbalanceddietandmultivitaminsupplements.However,forseveralnutrientsincludingvitaminsC&Dand
magnesium,togetenoughweneedtotakespecialcare,whichusuallymeanstakingadditionalsupplements.
Nutrientneedsasweage.Youngpeople,growingfast,tendtohaverobustappetitesthatwillsupplya
beneficialamountofnutrients.However,manyteenagersandyoungadultsdon'teatwell,andtheirdietoften
lacksessentialnutrientssuchasvitaminC,D,andmagnesium.Theirbodiescanlivewiththisforafewyears.

Butasweage,gettingenoughnutrientsfromourfoodbecomesaworseproblem,forseveralreasons.Wetend
tobemoresedentaryasweage,andthuswesimplyeatlessfood.Manyofustendtogetoverweightasweage,
andintryingtoreduceourcalorieintake,wetendtogetlessnutrition.Further,manypeoplehavedifficulty
eatingfoodscontainingalotoffiber,andthustendtoeatfewerrawfruitsandvegetables.However,aging
tissueneedsextranutrientstorepairdamagedoneoverdecadesofwearandtear.Yettheagingstomach
doesn'tabsorbasmuchfromfood.Thisgivestheagingbodyamuchworseproblemaswegetolderwetend
toeatfewerfreshnutritiousfoods,andthislackofnutritioncompoundstheproblembecauseourdigestive
systemthenhasmoredifficultyabsorbingnutrients.Thus,olderpeopletendtoneedahigherlevelofnutrients
intheirfoodtostayhealthy.Evenworse,manyagerelateddiseases(heartdisease,strokes,neurological
problems,eyeproblems,arthritis,dementia)arecausedbynutrientdeficiencies(seeDean2007andHofferand
Saul(2008)books).
Universalityofnutrientbenefits.Aquestionoftenposedaboutnutritionalsupplementsis,dotheyreally
providebigbenefits?Afterall,thefoodweeathassupportedusthroughoutourlives,soitmayseemunlikely
thattheeffectsofhigherlevelsofvitaminsC&Dandmagnesiumcanpossiblybesoimportant.Theansweris
thatadeficiencyofthesenutrientshasbeendocumentedtohavedetrimentaleffectsthroughoutthebodyon
manyaspectsofourhealth(seeDean(2007),Hickey&Saul(2008),andKhalsa(2009)booksbelow).Butthese
deficienciesaren'tobviousbecausetheyhavesomanysymptoms.Therefore,tocorrectthedeficiencieswill
providemanybenefits,givingusbetterresistancetobacterialandviralinfection,betterrecoveryfromillness,
stress,andinjury,freedomfromasthmaandallergy,andreducedincidencewithrecoveryfromarthritis,
osteoporosis,cancer,heartdiseaseandstroke.Theinformationlistedbelowexplainstheimportanceofthese
nutrientsandhowtogetenoughofthem.Dosesshownarerecommendedforadults.Thosewithsmalleror
largerbodyweightmayneedtovarytheirdose,andthosewithspecialneedsshouldseeanutritionaware
doctor(seeSaul(2003)bookbelow).
VitaminC(Lascorbate,Lascorbicacid)
Tostayhealthy:310grams/day(Foradults,1550mg/pound/day;forchildren,halftheirageingrams/day,in
divideddoses:8years,4gms,1.3gm/meal.)VitaminCisanantioxidantthatremovesharmfulfreeradicalsin
thebody,andisalsoessentialforthesynthesisofcollagen,themostcommonproteininthebody.Therefore
vitaminCcanpreventhemorrhagicstrokeandreverseatherosclerosis(seeHickey&Saul[2008]andLevy
[2006]and[2012]books,andKurletal.[2002]below),andcanalsopreventallergyandasthma,andsomeof
thesymptomsofdiabetes(seeSaul[2003]bookbelow).Itisessentialformostofthebody'sbiochemicaland
protectiveprocesses,toholdthebodytogetheringrowthandhealing,andtostrengthentheimmunesystem.
VitaminCisonlynecessaryforhigherprimates,guineapigs,andafewotheranimals,becauseallotherspecies
canmaketheirown.Monkeys,apesandhumanslosttheabilitytosynthesizevitaminCthroughagenetic
mutationbecauseanevolvingancestorgotsufficientvitaminCbyeatinglargequantitiesofleavesandfruit(see
Pauling(2006)bookbelow).
However,vitaminCdeficiencyiscommoninhumanseatingprocessedfoods.Manyofusgetonlyaminimal
amountofvitaminCinourdiet,50100mg/day,orifweeatlotsoffreshvegetablesandfruits,possibly500
mg/day.HoweverourneedforvitaminCismuchgreater,similartomostotheranimalsthatmakeitintheir
ownbodiestheymake1020grams(relativetoourbodyweight)/day,moreunderstress.VitaminCiswater
solubleandeasilydistributedthroughoutthebodybytheblood,fromwhichitisactivelytransportedinto
tissuestohelpbuildcollagenandpreventoxidation,afterwhichitcanberecycledbyregenerationfromother
antioxidants,andtheneventuallyeliminated.Thereforeforthemostbenefitweneedtotakedivideddoses
throughouttheday.Highlevelsofbloodsugar(e.g.afteramealorindiabetes)reducevitaminCtransported
intothebodytissues,andthereforevitaminCismosteffectivewhentakenwithoutfoodcontainingmuchsugar.
Take13gramsofvitaminCwithwater1/2hourbeforeeachmeal.Tabletsof500or1000mg(1gm)are

convenient,butvitaminCpowderdissolvedinjuicecanbeabsorbedmorequickly.Donottake"chewable"
vitaminCtabletsasthesecontainsugar,andwhenchewed,thesugarandascorbicacidmaysticktothe
surfacesofyourteethandetchthem.Agoodalternativeforchildrenischewabletabletscontainingbuffered
ascorbatewithoutacidity.AtadosetoohighvitaminCisamildlaxative,andcancausebloatingandgas,soif
younoticethis,reduceintakeby2050%andtakesmallerdosesspreadthroughouttheday.Somepeople
toleratebufferedascorbate(sodium,calcium,ormagnesiumascorbate)betterforitisnonacid.Forbetter
health,taketimedreleasevitaminCbeforeyougotobedatnight.Anexcellentalternative(butmore
expensive)sourceofvitaminCisliposomalvitaminCwhichisavailableonlineandismorecompletelyabsorbed
1,000mgofliposomalvitaminCisroughlyequivalentto5,000mgofvitaminCintabletorpowderform.
Whensick,315grams/hr(15100mg/pound/hr)VitaminCatasufficientlyhighdosecanpreventviral
infectionsandneutralizebacterialtoxinsthatspreadwithanacutedeficiency(seeLevy(2002)andHickey&
Saul(2008)booksbelow).Atfirstsignofsymptoms(fever,headache,scratchythroat),manynutritionists
recommend13gmsevery20minuteswithwateruntilsymptomsarerelieved.Thebodyabsorbsmorevitamin
Cwhenunderstress,sowhenyou'resickyoucantakemorethannormal.ContinuetakingvitaminCatahigh
doseuntilthesymptomsofthecold/fluaregone.Ifyou'realreadysick,takeasmuchasyoucantolerateto
preventanacutedeficiencyforfasterrecovery.Formostillnessoranyothertypeofphysicalandmentalstress,
vitaminChelpsthebodytorecover.VitaminCisrelativelysafebecauseitisnontoxicandnonimmunogenic.
Forsevereillness,vitaminCcanbetakenintravenouslyunderadoctor'scareassodiumascorbate(buffered).
ExistinginfectionsandexposuretoenvironmentaltoxinslikesmoketendtoreducethelevelofvitaminCinthe
blood,sotakemorevitaminCtocompensate.SeeHickey&Saul(2008),andLevy(2002)booksbelow.
VitaminD(D3:cholecalciferol,D2:ergocalciferol)
Tostayhealthy:400010,000IU/day(3550IU/pound/day).VitaminDisimportantfortheentirebody.Itis
producedbyskinexposuretodirectsunlight,andcanalsobeacquiredbyeatingoilyfish.VitaminDisrequired
forcalciumutilization,immunefunction,reducinginflammation,andpreventionofdiseaseinmanybody
functions.VitaminDisapowerfulhormoneitinteractswithreceptorsonmanycelltypesthroughoutthe
body.Ifgiveninsufficientdoseitcanpreventorreducetheoccurrenceofmanytypesofcancer,autoimmune
diseases,diabetes,asthma,flu,andosteomalaciaandosteoporosis.Multiplesclerosisisthoughttooriginate
fromadeficiencyofvitaminD(seeKhalsa(2009),Madrid(2009),andHolick(2010)booksbelow),asisthe
evolutionoflightskininpopulationslivingathighlatitudes(seeJablonski(2008)bookbelow).Awidelycited
reportrecommends600IUperdayformostadults(IOM,2010),basedonbonehealth.Butthisexcludes
vitaminD'sknownbeneficialeffectsinpromotinghealthandpreventingdiseasessuchascancerandheart
disease.Therefore,manynutritionistsbelievethatthedoseformostadultsshouldbeatleast2,000IU/day
(Holick,2010;Heaney&Holick,2011).VitaminDisnottoxicata5foldnormaldose.Deficiencyisvery
common,especiallywithofficeworkerswhodon'tgetmuchsun.BecausevitaminDprotectsagainstskin
cancer,somedermatologistsadvisewaitingfor20minutesofsunexposurebeforeputtingonsunblock.
Howeveranysunexposureincreasesthelikelihoodofskincancer,sotakingsupplementsisrecommended
instead.VitaminDisfatsoluble,sothebodycanstoreenoughforseveralweeksifgivenalargedose.Those
withahigherfractionofbodyfatneedmorevitaminDtogiveanadequatebloodlevel.Astandardbloodtest
forvitaminDlevelsiswidelyavailableandadvisable.
Dailydose:Summer.Forpeoplethroughoutmostofthelower48stateswithlightskin,a20minutedaily
exposuretodirectmiddaysummersun(113PM),ontheface,lowerarmsandlegsissufficienttoprovide
10,000IU.Forpeoplewithdarkskin,adailyexposureoftheface,lowerarmsandlegsupto2hoursinthe
summermiddaysunmayberequired.Tominimizetheriskfromsunburn,thebestadviceistoexposeagreater
areaofskinforashortertime,forexample,forlightskin,exposeyourback,arms,andlegstosunlightfor24
minutes,orfordarkskin,for1020minutes.Ifdailysunexposureisnotpossible,moreexposuretothesun

everyfewdaysisadequate,forexample,duringweekends,becausevitaminDisreadilystoredinthebodyfor
severalweeks.DirectsunexposureisessentialbecausetheUVBthatcreatesvitaminDisnottransmitted
throughclouds,glasswindowsorsunblock.ExposuretothesuncannotcauseanoverdoseofvitaminD,because
asthebloodlevelrisestheskinautomaticallyselfregulatestheamountitproduces.
Dailydose:Winter.WegetverylittlevitaminDfromthesunwhenitislessthan45degreesabovethehorizon
(inNorthAmerica,AprilSeptember:sunrise10AM,4PMsunset;OctoberMarch:allday).Evenwhenwe
areoutdoorsinthewinterforalongtimeandgetalittletan,wegetalmostnovitaminD,fortanningiscaused
byadifferentspectrum(UVA)thanvitaminD(UVB),whichishardlypresentwhenthesunislowinthesky.
Therefore,inthewinter,supplementsarenecessary(seeKhalsa,2009andMadrid,2009booksbelow).Both
formsofvitaminD,ergocalciferol(D2)andcholecalciferol(D3),arethoughttobeequallyeffective.Oilyfish
(herring,catfish,salmon,mackerel,sardines,tuna)containsomevitaminD(seeUSDAnutrientlistbelow),but
notenoughforourdailyrequirements.AlthoughvitaminDissuppliedbycodliveroil,itisnotrecommendedas
asourceofvitaminD,becausetogetenoughonewouldreceivetoxiclevelsofvitaminA.Somedairyproducts
arefortifiedwithvitaminD,butmostofthesedon'tprovideenough.Milktypicallyprovides100IU/cup,
requiring5quartstoprovidethenecessary2000IUdailydose.Apersonof200lbsmayneed700010,000
IU/dayinsupplementswhensunexposureisinadequate.TonoticethefullbenefitofvitaminDsupplementsin
abloodtestusuallytakes6monthstoayear,sothetestshouldbedoneafterafewmonthsofsupplementation,
andatregularintervalsthereafter.
Magnesium
Tostayhealthy:atotalof300600mg/day.(2.54.5mg/pound/dayforadults,moreforteenagers'growth).
Magnesiumisanimportantnutrientforhealthyarteries,muscles,brainandbones,andisinvolvedinhundreds
ofenzymereactions.Infact,magnesiumisessentialforallorgans,anditsdeficiencyhasmanysymptomshigh
bloodpressureandcholesterol,fatigue,irritability,insomnia,musclecramps,andeyetwitchingarecommon
ones.Itisimportantinthepreventionofosteoporosisandtobalanceandregulatethelevelofcalcium,and
helpsvitaminDtobeabsorbedandtofunctioninthebody.Itbindstotoxicheavymetalsandhelpsthebodyto
eliminatethem.Mostofusdon'tgetenoughmagnesiuminourtypicaldailydiet,andstressinourmodern
lifestylecancausethebodytoloseitsmagnesium,inturncausingmoreanxiety.Diabeticslosemoremagnesium
thanmostpeople,andmagnesiumisrequiredfortheproductionandfunctionofinsulin,sothediabetic
magnesiumrequirementishigher.Italsohelpstopreventandreversearthritis.Magnesiumhelpstoprevent
asthmabecauseitisabronchodilatorandantihistamine.Manypeoplewithasthmaarelowinmagnesium,and
drugsforasthmacausethebodytolosemagnesium.Thebodycloselyregulatesthemagnesiumlevelinthe
blood,evenwithadeficiencyinthediet,sotokeepthelevelrelativelyconstantthebodymustremove
magnesiumfromtheboneswhichaccumulatesadeficit.Thereforeabloodtestformagnesiumusuallydoesnot
indicatethedeficit.Further,asweage,ourabsorptionofmagnesiumtendstolessen,soourneedisgreater.
Manyofusgetonly200300mg/day,notenoughforourbody'sneeds,sowehaveadeficit.SeeDean(2007),
Seelig(2003)booksbelow.
Torecoverfromdeficit,take200600mg/day,individeddoses.Itmaybenecessarytosupplementwitha
lotofmagnesiumatfirstforseveralweekstorelievethedeficit,thentakealowerlevel(100200mg/day)to
maintainasufficientbodylevel.Howeverbeforetakingmagnesiumsupplementsmakesureyourkidney
functionisOK.SeeDean(2007),Seelig(2003)booksbelow.
Sourcesofmagnesium:(seeUSDAnutrientlistbelow)seeds(sunflower,pumpkin),nuts,legumes,tomatoes,
chocolate,darkgreenleafyvegetables,wholegrains,wheatgerm.Acravingforchocolateandnutsmaybe
relatedtotheirhighlevelofmagnesium.Notethatanyprocessedflourincludingenrichedflourhaslostalmost
allofitsmagnesiumsowhiteor"wheat"bread,cake,cookies,andmostpastashavevirtuallynone.Because

mostofusdon'tgetenoughmagnesiuminourdiet,wemusttakesupplements:magnesiumcitrate,malate,
chloride,andchelatearerecommendedfortheyarereadilyabsorbedbythegut.Epsomsalt(magnesium
sulfate)isrelativelyinexpensivebutisalaxativeathighdoses.Anothersourceoftenencountered,butnot
recommended:magnesiumoxideonly5%isabsorbed,andtheremaindercausesalaxativeeffect.SeeDean
(2007),Seelig(2003)booksbelow.
Calcium
Tostayhealthy:atotalof5001000mg/day.(36mg/pound/dayforadults,moreforteenagers'growth).
Calciumisanimportantnutrientforarteries,muscles,thedigestivesystem,brain,bloodcells,andbones.Itis
essentialforallorgans,anditsdeficiencycausesawidevarietyofsymptomsincludingosteomalaciaand
osteoporosis.Calciumshouldordinarilybetakenin2:1ratiowithmagnesium,andtheseshouldbetakenwith
vitaminD.Withanoverdoseofcalcium,itispossibletogettoohighalevelofcalciumintotheblood,
especiallyifvitaminDlevelishigh,butthiseffectispreventedbyadequatemagnesiumintake.Somestudies
suggestitisbettertogetcalciumfromthedietratherthansupplements.Calciumisexcretedbythebodywhen
theamountofproteininthedietisgreaterthanneededbythebodytoreplenishitsneedforprotein.Thiscan
depletethebodyandbonesofcalcium,buttheeffectiscounteredbyanadequatesupplyofmagnesium.See
Dean(2007),Selig(2003),Khalsa(2009)booksbelow.
Torecoverfromdeficit,take300600mg/dayindivideddoses(dependingonhowmuchcalciumyoueatin
food).Itisimportanttobalancetheamountofcalciumwithaproportionateamountofmagnesium,andalsoto
takeenoughvitaminDwhichfacilitatestheabsorption,regulation,andutilizationofcalcium.Mostofushave
hadamagnesiumdeficitthroughoutourlives,andaswegetoldermanyofushaveacalciumdeficit,seeDean
&Seligbooksbelow.
Sourcesofcalcium:(seeUSDAnutrientlistbelow)dairyproducts,darkgreenleafyvegetables,sardinesand
cannedsalmon(withbone),rhubarb,molasses,peasandbeans,supplements:calciumisoftencombinedwith
magnesiumina2:1ratiocalciumcarbonateisthemostcommonformbutisonly~30%absorbed,however
calciumlactate/malate/citrate/aspartate/orotateis~80%absorbed.
VitaminB3(niacin,niacinamide)
Tostayhealthy:20200mg/day.VitaminB3(niacin)isrequiredforthemetabolismoffood,fortheskin,
digestivesystem,andthebrain.ItisrequiredathigherdosesthanotherBvitamins,andshouldbetaken
togetherwithaseparatemultivitaminsupplementthatprovidestheentireBvitamincomplex.Becauseour
needsvary,manypeoplearedeficient,causingawidevarietyofsymptoms.Niaciniswidelyusedtoincrease
HDLandreduceLDLcholesterol,andtohelprelax,reduceanxietyanddepression,andgettosleep.Itisalso
helpfultopreventinflammationandforarthritisandmultiplesclerosis(seeSaul[2003],Hoffer&Saul[2008],
andHofferetal.[2012]booksbelow).Goodsourcesarebrewer'syeast,fish,meat,legumes,nuts,seeds,and
greenleafyvegetables.Niacintakenalonecancauseawarmflushontheskinforafewminuteswhichis
harmless,andassociatedwiththiscanbeaslighttemporaryriseinbloodsugar.However,niacinwhentaken
withvitaminChasmanybeneficialeffects,andmaintainsalowerlevelofbloodsugar,importantfordiabetics
toreducetheneedforinsulin.Whenstartingniacin,purchase100mgtablets,breakthemintoquarters,and
takethese25mgdosesoneperday,slowlybuildingupto2,then3perday,takenwithmeals.Formany
peoplethiswillpreventaflush,sothathigherdosesarepossiblewithinafewdays,forexample50mgtaken
twiceperday,thenworkingupto100mgtakenonce,thentwiceorthreetimesperday.Witheachdosethe
niacinflushbecomeslessintenseandthenisonlyaminornuisance.Niacinhasanantiviraleffecttakenata
saturationleveljustbelowwhatcausesaflushandthislevelvariesbetweenindividuals(seeHoffer&Saul
[2008]andHofferetal.[2012]booksbelow).Niacinamidegenerallydoesnotcauseaniacinflushbutitalso

doesnotreducecholesterol.Timereleaseformsofniacinareavailablethatreducethetendencyforflushing,
butthesearemoreexpensiveandsomerequireaprescription.Thosewithdiabetes,liverproblems,orwhodrink
alcoholorarepregnantshouldcheckwiththeirdoctorwhenusingniacin.Inrarecases,highdosesofniacin
(greaterthan1500mg/day)cancauseotherproblems,suchasmacularedemaorblurredvision.These
symptomsarereversedbytakingalowerdose.Typicaldosesforniacinsaturationare1002000mg/day,taken
individeddosesrightaftermealstoreducetheniacinflushandbecauseniaciniswatersolubleandisreadily
eliminatedfromthebloodstream.
VitaminB12(cobalamins,cyanocobalamin,methylcobalamin)
Tostayhealthy:20100mcg/day(amillionthofanounce).VitaminB12isrequiredforthemetabolismof
everycellinthebody,andisnecessarytoregeneratefolate,anotherBvitamin.AdeficiencyofvitaminB12can
causeavarietyofsymptoms,includingfatigue,tremor,numbnessortinglinginextremities,peripheral
neuropathies,balanceproblems,depression,andmemoryloss,andwithamoreseriousdeficiencypernicious
anemia,cognitiveimpairment,andpermanentbraindamage.WhentakenalongwithvitaminsB6,andB9
(folate),vitaminB12hasbeenshowntoreducebrainatrophyinolderpeople(Smithetal.,2010).Deficiencyis
common,because25%to50%ofadultsaredeficient,andtheproblemincreaseswithage(50%ormoreare
deficientovertheageof60)becauseofabsorptionproblems.VitaminB12uptakebythegutismore
complicatedthanforothervitamins,andrequiresaspecialproteinbindingfactorandatransportertocapture
thesmallamountinfood.VitaminB12ismadebybacteria,notbyplantsoranimals.Itisfoundinmeat,fish,
poultry,dairyproducts,andeggs,andexcellentsourcesareshellfish,liver,sardines,andsalmon.Forthoseona
vegetariandietorwithspecialproblems,avitaminB12deficiencyiscommon,andmayrequiretakinga
supplementcontainingmorethanastandardmultivitamintablet.Althoughtherecommendedamountof
vitaminB12is6mcg/day,takingasupplementtabletof1001000mcgissafeandmaybenecessarybecausein
manypeopleitisnotwellabsorbed.Fororalsupplements,methylcobalaminisconsideredmoreeffectivethan
cyanocobalamin.ThebodynormallystoresenoughvitaminB12forseveralyears,soadietarydeficiencymay
takemorethanayeartobenoticed.AveryeffectivediagnosticforvitaminB12deficiencyistheurinaryMMA
test,paidforbymostmedicalinsurance.SeePacholok&Stuart(2006)book.
VitaminE(dalpha,beta,delta,gammatocopherolsandtocotrienols)
Tostayhealthy,200800IU/day.(24IU/lb/day).VitaminEisapowerfulfatsolubleantioxidantthathelps
thebodypreventdamagetocellmembranesandfatscausedbyoxidationfrominflammationand
environmentaltoxinssuchassmoke.Itiscarriedinthebloodstreambylipoproteins(e.g.LDL)andinturn
helpstopreventthemandandotherfattyacidsfrombeingoxidized,andalsoreducestheneedofheartmuscle
foroxygen.VitaminEenhancesimmunefunctionandisknowntobehelpfulinpreventingcardiovascular
diseaseandeyediseasessuchasglaucomaandmaculardegeneration.Itisthoughttobehelpfulinpreventing
cancer,diabetes,arthritisandasthma.BecausevitaminEisfatsoluble,itsabsorptionrequiresanadequate
amountofbile,whichcontainssurfactantsandfattyacidsandisreleasedtohelpabsorbthefatcontentoffood.
Thus,lowfatdietstendtolowervitaminEuptake.VitaminEtendstodilatebloodvesselsandinhibitplatelet
aggregation(clotting).Thusitlowerstheriskofischemicstroke,helpingthebodytograduallybreakdown
bloodclotsandtopreventthemforming.Therefore,whentakingvitaminE,tolessentheriskofbleedingand
hemorrhagicstrokeitisimportanttotakeasufficientlevelofvitaminC(see"VitaminC"above,andLevy
[2006]book).

VitaminEcomprises8differentcompounds,4tocopherolsand4tocotrienols,butthealphatocopherolformis
oftenusedsynonymouslywithvitaminEbecauseitispreferentiallyabsorbedandthoughttoberequiredin
greateramountsbythebody.Awidelyavailableform,"naturaldalphatocopherol"isgoodtotakebecauseitis
twiceaseffectiveasthesyntheticform"dlalphatocopherol".However,allofthenatural(d)tocopherolsand

tocotrienolsarethoughttobehelpfulbecausetheyserveslightlydifferentfunctionsinthebody.Therefore,
gelcapscontainingmixedtocopherolsand/ortocotrienolsarepreferabletothosecontainingonlydalpha
tocopherol.Tocotrienolsarethoughttobeamorepowerfulantioxidantandtheyaretypically5timesmore
expensive.Upto40%ofushavelowbloodlevelsofvitaminE,and90%ofusdon'tgeteventheminimum15
IU/day.Goodsourcesarewheatgerm,vegetableoilssuchaspalmoil,andnutssuchasalmondsandpeanuts.
Althoughawellbalanceddietcanprovidetheminimum15IU,it'sdifficulttogetenoughvitaminEfromthe
diettoprovideallofitsbenefits,sosupplementsarehelpful.
VitaminEiseffectiveinhelpingtheskinhealfromburns(e.g.afterapplyingcoldasfirstaid,laterapplyvitamin
E),andcanbeapplieddirectlyfromagelcap.Insomesupplements,vitaminEissoldinanesterifiedform,as
tocopherylacetate(orsuccinate),topreventoxidationandprolongtheshelflife.Normaldigestionremovesthe
acetate,sofororalsupplementstheacetateformisjustaseffective.Howeverfortopical(externalskin)
application,theacetateformisineffective,soonemustapplythestandarddalphaormixedtocopherolform.
VitaminEisdegradedintoaninactiveformafteritperformsitsfunctionofremovingfreeradicals,butitcanbe
recycledbythebodyinthepresenceofvitaminC.ThereforevitaminsCandEtakentogetheraresynergistic.
Dosesof100200IU/dayarerecommendedbynutritionistsforpeopleover50toprovidehealthbenefits,and
dosesof400IU/dayupto800IUorhigheraretakentocombatstressandhelppreventheartdisease.Although
vitaminEisverysafeattheselevelsformostpeople,itisadvisabletostarttakingvitaminEgraduallyalong
withvitaminC,andtocheckwithanutritionawaredoctorifyouaretakinganybloodthinningdrugs(youmay
needlessofthem).SeePapas(1999)bookandwebreferencesbelow.
Omega3fattyacids(ALA,DHA,EPA).
Tostayhealthy,10004000mg/day.(1020mg/lb/day).Omega3andomega6oils(polyunsaturatedfatty
acids)areessentialforgrowth,andformaintenanceofcellsthroughoutthebody,andespeciallythebrain,for
useincellmembranesandbiochemicalreactions.Adeficitofomega3oilsisverycommonbecausemost
cookingoils,madefromseedoils,arehighinomega6oilsbutlowinomega3oils.Anomega3deficitis
thoughttobeacontributingfactortoheartdisease,braindiseases,andtodiseaseslikepellagratowhichalack
omega3oilscontribute,duetotheirnecessityfortheproductionofessentialprostaglandins.Omega3oils
includealphalinolenicacid(ALAorLNA),andeicosapentaenoicacid(EPA),docosahexaenoicacid(DHA).The
bodycanmakeEPAandDHAfromALA,butonlyslowly,soalthoughonlyALAisessential,all3oftheseoilsare
helpfultopreventadeficiency.Notethatalphalinolenicacidisoftenconfusedwithalphalipoicacid(a
differentbutusefulfattyacidthatisapowerfulantioxidant),becausebotharesometimesabbreviatedasALA.
Alsonotethatalphalinolenicacid(anessentialomega3oil)isdifferentthanalphalinoleicacid(anessential
omega6oil).
Theratioofomega3toomega6essentialfattyacidsinourdietisthoughttobeimportant,andhistoricallythe
ratiowasnearto1.However,inourmoderndiet,theamountofomega6isgreaterbyafactorof~15,whichis
thoughttocontributetoheartdiseaseandcomplicationsofdiabetes.Althoughweallneedsomeomega6oilsin
ourdiet,mostofusneedalotmoreomega3oilstokeepthebalanceright.Omega3oilscanbeobtainedinoily
fish(EPAandDHA:salmon,trout,tuna,anchovies,sardines,andmackerel),andrangefedbeef,lamb,and
chicken.Notethatthesmallerfish,e.g.anchoviesandsardines,havethelowestcontentoftoxinsandheavy
metalssuchasmercury.A4ozservingofoilyfishgivesagenerousamountofomega3oils(salmon1,000
1,500mg,sardinesandmackerel,2,0003,300mg),andfishoilsupplementsarewidelyavailableinsoftgel
capsules.
Omega3oilscanalsobeobtainedinsomevegetablesources(ALA):flaxoil,walnuts,lecithin,wheatgerm.
FlaxoiliscommonlyusedasithasarelativelyhighcontentofALA,andmanydoctorsadviseeatingahandfulof
walnutsateachmealasasourceofALAtohelppreventheartdisease.Notethatflaxoil(alsoknownaslinseed

oil,foundinoilpaint)ishighlyreactivewithoxygen,andcancauseafirefromtheheatofoxidationifleftto
dryinatightlycrumpledragorpapertowel.Alsonotethatcommercialboiledlinseedoilisnotediblebecauseit
containsmetaladditives.Flaxoilgoesrancidin23monthsinabottleatroomtemperaturewithexposureto
oxygenand/orlight,soitshouldbekeptinablackbottleintherefrigerator.Whenfreshitsmellsnutty;ifit
smellsbad,itisgoingrancid.Thesoftgelcapsuleformofflaxoilismorestableandcanstayfreshforaslongas
6months.Flaxoilshouldnotbeusedforcookingbecausetheheatquicklyoxidizesit,turningittovarnish.You
canpreventabottleofflaxoilfromgoingrancidsoquicklybyaddingthecontentsofafewcapsulesofdalpha
tocopherol(vitaminE,thenonacetateform).Freshlygroundflaxseedmealisagoodalternativetoflaxoil
becausetheseedcoatingprotectsitfromgettingrancid,andthewholeseedhasmanyotherexcellentnutrients.
SeeSimopoulos&Robinson(1999),Saul(2003),Pollan(2006),Hoffer&Saul(2008)booksbelow.
Iron
Tostayhealthy:110mg/day.Ironisnecessaryformostcellsthroughoutthebody,andthusisessentialfor
health.Mostoftheironinthebodyisboundtohemoglobincarriedinsideredbloodcellsandmyoglobinin
musclecells.Inthisrole,ironisessentialtocarryoxygenviathebloodstreamtothebody'stissues,andto
removecarbondioxide.Ironalsoisnecessaryfordozensofbiochemicalreactionsinmostcells,whichdepend
ontheironcontainingcytochromestometabolizefoodforenergy.Adeficiencyofironcausesanemiaandalack
ofenergy,whichcanbeinsidiousbecauseitoftenhasfewotherspecificsymptoms.Butunlikemostother
nutrients,thereisnoknownmetabolicmechanismforactiveeliminationofironfromthebody,soitiseasyand
fairlycommontogettoomuch.Ourbodiesexcreteabout1mgofironperday,inadditiontoelimination
throughbloodloss,soweneedtoabsorbatleastthisamount.However,toomuchironcanbeunhealthy,for
severalreasons.Becausethereisnowayforthebodytoactivelyeliminateiron,anyexcessinthebloodisstored
insidecellsusingtheferritinmolecule,whereitcanbereleasedwhenneeded.However,iftoomuchironis
absorbedoverlongperiods,thiscancauseatoxicaccumulationofiron,called"hemochromatosis",soitis
importantnottogettoomuch.Further,excessironcanencouragebacterialgrowthinthebloodstream,andcan
alsopromotetumorgrowth,oxidativestressandaging.Withoutiron,bacteriaandmostothertypesofcells
cannotgrow,sobloodcontainsironbindingproteinsthatefficientlyremoveironfrombloodplasma.Forthe
samereason,humanmother'smilkcontainsalmostnoiron,cowsmilkcontainsverylittle,andlactobacteriathat
arebeneficialtohumandigestionareoneofthefewtypesofbacteriathatdonotrequireiron.Excessiron
consumptionisthoughttobeariskfactorforbacterialinfectionsanddamagefromfreeradicalsduringearly
development,andformanydiseasesofagingsuchasheartdiseaseandmaculardegeneration(seeEmery
(1991)bookandweblinksbelow).WholegrainscontainIP6(phyticacid)whichbindsmetalionsand
historicallypreventedironandothermetaloverloaddiseases(seeSaul(2003)bookbelow).
Ironforwomenandinfants.Womenmaylose~60mg/monthofironduringmenstrualperiods,whichmust
bemadeupfromthedietonaregularbasis.Also,duringpregnancy,awomen'sbodyneedstosupplyironto
thefetus.Becausetheadditionalironrequiredbythefetusisbeyondthenormalrequirement,somedoctors
adviseextraironduringpregnancy.However,themenstruallossiseliminatedduringpregnancy,whichis
equivalentto~500mgoverthegestationalperiodforafetus,andthusinmanycasesnotmuchadditionaliron
isneededduringpregnancy.Theoptimalamountofsupplementaryironisabalancebetweentheneedtosupply
thefetuswithitsironneedsandpreventanemia,andtheneedtomaintainlowironlevelsinthebloodplasma
topreventinfectionsandotherdiseases.Normaltermbreastfedbabiesdon'trequireanysupplementalironin
theirdietfortheirfirst912months.Theycanabsorb~1mg/dayfromtheirnormalfeedingwhichisenoughto
maintainapositiveironbalance.Becausecow'smilkcontainslessabsorbableiron,babiesfedonformulacan
getanemicwithoutsomeironsupplementation,especiallyintheirsecond6months.However,theironaddedto
infantformulaisnonhemebound,whichcanbeariskfactorforbacterialinfectionsanddamagefromfree
radicalsduringearlydevelopment.Seeyourdoctorforadviceifyouoryourbabyhavespecialneeds(seeEmery
(1991)bookbelow).

Sourcesofiron.Themostabsorbableformofironishemeboundiron,foundinliver,redmeatandturkey.
Othergoodsourcesofironincludechocolate,beansandlentils,tomatosauce,andspinach.Dailymultivitamin
tabletsforwomencontain~20mgofiron,andmanyothermultivitamintabletscontain~10mg(theRDAfor
men),andmultivitamintabletswithoutironarealsoavailableandrecommendedformen.Thebestformsof
supplementalironareferrousfumarate,ferrousgluconate,ferrousascorbate,orcarbonyliron(whichisless
absorbablebutalsolesstoxic).Avoidferroussulfatebecauseitisnotwellabsorbedandcancauseconstipation.
Ironisalsoabsorbedfromacidicfoodcookedinunseasonedcastironskillets,upto~5mg/serving.Thefood
maytastemetallicsomostcooksseasontheirskilletswithoilwhichreducesironuptake.VitaminCenhances
theabsorptionofironinthesmallintestine,sovegetablesourcesofironmaybesufficientiftakenwithseveral
gramsofvitaminCdaily.Further,thebodycanpreventexcessabsorptionofnonheme(vegetable)ironinthe
presenceofvitaminC,soforthisreasonavegetariandietmaybeasaferwaytogetadditionalironthaneating
meat.Manypeople,especiallythosewhoeatalotofmeat,getenoughironintheirdiet,andthereforeshould
nottakeironcontainingsupplements.However,thosewhogivealotofblood,ordoheavyexerciseorbleeda
lotshouldconsidertakingsupplementaliron.Alsothosewithspecialproblemsshouldcheckwiththeirdoctor
foradvice.Manynutritionistsanddoctorsrecommendironintakeonthelowsidetocombatinfectionsand
otherconsequencesofironoverload.Bloodtestsforironarereadilyavailableandrecommended.SeeEmery
(1991)bookbelow.
Micronutrients&minerals
Tostayhealthy:eatavarieddiet,focusedondarkgreenleafyvegetables,wholegrainfoods,legumes,and
fruits,takeadailymegamultivitaminthatincludesBcomplexvitamins(B1,B2,B3,B5,B6)atadoseof50mgor
more,anduseseasaltbecauseitcontainsmicrominerals.SomecareisrequiredforvitaminAbecauseitcanbe
toxiciftakenlongtermata5foldnormaldose.Betacarotene(providedbycarrots)isasolutiontothis
problembecauseitisnontoxicandcansupplyourrequirementforvitaminA.Ifyou'reeatingavegetariandiet,
getamultivitaminwithiron,butifyouregularlyeatmeat,getthesamemultivitaminwithoutiron.Manyother
nutrientsandmineralsarenecessaryatlowdoses,someverylikelyunknown.Wheatgermandbrewer'syeast
aregoodsourcesofprotein,Bvitamins,magnesium,andtraceminerals,andwheatgermisagoodsourceof
vitaminE.Anexcellentbreakfastis3/4cupuncookedoats(1or5min),1/4cupwheatgerm,1tbsplecithin
granules,and1tbspbrewer'syeast,with1/2tspdarkbrownsugarandapinchofseasalt(totaste),servedwith
milkorjuice.Buckwheatisanexcellentsubstituteforwheatandcontainsahighlevelofnutrientsincluding
magnesium.Seelistsofmineralsandnutrientsbelow.Minimizeconsumptionoffoodsmadefromrefinedsugar,
flouroroil(whiteor"wheat"bread,cake,cookies,standardpasta,saladdressing,whiterice,etc),becausethese
givecalorieswithoutnutrients,andthustendtocausenutrientdeficitsreplacewithwholegrainequivalents
("wholewheat"bread,pasta,brownrice).Avoidfoodsthatcontainhighfructosecornsyruporsodasor
processedjuiceswithahighfructosecontentbecausefructosemustbeprocessedbytheliverbeforeitcanbe
utlizedbythebody,andalargedoseoffructoseoverwhelmstheliver.FruitisOKbecauseitsfructoseis
absorbedslower.AndtakesupplementsforvitaminC,D&magnesium.
Healinghints
Allergies:Toreduceorpreventtheskinrashandinflammationfrompoisonivyandinsectbites,wettheskin
andsprinklewithsodiumascorbatepowder.Keepmoistenedbycoveringwithawaterprooflayer.The
ascorbateisthenabsorbeddirectlyintotheskin.Oraldoses(boweltolerance,15gms/hour)ofvitaminCcan
alsohelptoreduceallergicskinrashesandothertypesofallergy.Also,generousapplicationofvitaminE(d
alphaormixedtocopherols,nottheacetateform)ontherashcanhelptoreducetheinflammation.The
vitaminEisabsorbedoveraperiodofhoursandcanthenbereapplied.See
http://www.doctoryourself.com/allergies.html(useofvitaminCtopreventallergies)and

http://www.doctoryourself.com/allergies_2.html.(Adviceonsimplewaystopreventallergies).
NutritionReferences
http://www.orthomolecular.org(Excellentsitefordescriptionofnutrienttherapyforhealth.Wealthofinfo.)
http://www.orthomolecular.org/resources/omns/v05n10.shtml(Discussionofascorbateformsandacidity)
http://lpi.oregonstate.edu/infocenter/vitamins.html(LinusPaulingInstitute,verygoodoveralldescriptionof
useofnutrientsforhealth.)
http://www.nlm.nih.gov/medlineplus/ency/article/002404.htm(officialNIHdescription,butmanyexperts
saythatthedosesare50100xtoolow.)
http://lpi.oregonstate.edu/infocenter/vitamins/vitaminC/(DescriptionofvitCattheLinusPaulingInst.Very
conservativedoses,manynutritionistsrecommendmuchhigherdoses.)
http://lpi.oregonstate.edu/infocenter/vitamins/vitaminE/(DescriptionofvitEattheLinusPaulingInst.)
USDAlistofnutrientcontentinfoods,2012.Verycomplete,listedalphabeticallyandalsobyamount.
http://www.ars.usda.gov/Services/docs.htm?docid=22769
Nutgrower'sguide:nutrientcontentofnuts.
http://www.publish.csiro.au/samples/Nut%20Growers%20GuideSample.pdf
CampbellTC,CampbellTMII.(2006)TheChinaStudy:TheMostComprehensiveStudyofNutritionEver
ConductedandStartlingImplicationsforDiet,WeightLoss,andLongTermHealth.(paperback)ISBN13:
9781932100662(Anotedmedicalnutritionresearcherdescribesconclusionsfromstudyingthecorrelations
betweenwhatpeopleinChinaeatandhowhealthytheyare.Themosthealthypeople,withtheleastheart
diseaseandcancer,atelessmeat/fat/dairy.Containsascathingcritiqueofthemedicalandnutritional
establishment.Therecommendeddiet:nodairy,nooils(olive,canola,etc),nofat,meat,fish,ornuts.(Fora
critiqueofthisbook,see:http://www.sciencebasedmedicine.org/?p=385)
DeanC.(2007)TheMagnesiumMiracle.(Paperback)ISBN13:9780345494580(BestoverallbookI'veseen
onmagnesiumandtheeffectsofitsdeficiency.Explainssymptomsandeffects.)
EmeryTF.(1991)IronandyourHealth:FactsandFallacies.(Paperback)ISBN13:9780849367632(An
authoritativebookonironmetabolismthatexplainsourironneedsandtherisksintakingtoomuch.)
Esselstyn,CB.(2008)PreventandReverseHeartDisease:TheRevolutionary,ScientificallyProven,
NutritionBasedCure.(Paperback)ISBN13:9781583333006(AgeneralsurgeonattheClevelandClinic
explainshow20peoplewhohadterminalheartdiseasewereallsavedandrecoveredwithoutanymoreheart
symptomsonavegandietnomeat,fat,fish,dairy,oils,ornuts.Acritiqueisthatthebookdoesn'texplain
whyavegandietiscurative.Certainlyeatingnomeat,fat,oil,ornuts,etc.forcesthedietertoeatmore
vegetables&fruitstogetenoughcalories.Onehypothesisisthattheadditionalvegetables&fruitsprovideextra
vitaminCandmagnesiumnecessaryforcardiachealth.)
FanMS,ZhaoFJ,FairweatherTaitSJ,PoultonPR,DunhamSJ,McGrathSP.(2008)Evidenceof
decreasingmineraldensityinwheatgrainoverthelast160years.JTraceElemMedBiol.22:315324.
(ExplainsthatinatestplotinEngland,themineralsinthesoilhavekeptrelativelyconstant,butthemineralsin
thegrainsgrowntherehavedecreasedby30%50%overthelast50years.Thereasonisevidentlythefaster
growingnewhighyieldcultivars.)
HickeyS,SaulAW.(2008)VitaminC:TheRealStory,theRemarkableandControversialHealingFactor.
(Paperback)ISBN13:9781591202233(BestoverallbookI'veseenonvitaminCandtheeffectsofitsdeficiency.

10

ExplainshowavitaminCdeficiencycancauseatherosclerosisandhowtodeterminethecorrectdoseofvitamin
Ctopreventviralinfections.)
HeaneyRP,HolickMF.(2011)WhytheIOMrecommendationsforvitaminDaredeficient.JBoneMineral
Res.26:455457.
HofferA,SaulAW.(2008)OrthomolecularMedicineForEveryone:MegavitaminTherapeuticsfor
FamiliesandPhysicians.(Paperback)ISBN13:9781591202264(Comprehensiveguidetotheuseofnutrients,
vitaminsandmineralstobemorehealthy.Chockfullofinformationonvitaminsandtheireffectsinpreventing
disease.Forsomepeoplethiscanbeoverwhelming,butitisprobablymostlycorrect.)
HofferA,SaulAW,FosterHD(2012)Niacin:TheRealStory:LearnabouttheWonderfulHealing
PropertiesofNiacin.BasicHealthPublications.(Paperback)ISBN13:9781591202752.(Anexcellentand
verycompleteguidetotheuseofniacinsupplements,whichcanhelptopreventarthritis,cardiovascular
disease,andbraindiseases.)
HolickMF.(2010)TheVitaminDSolution:A3StepStrategytoCureOurMostCommonHealthProblem.
(Paperback)ISBN13:9780452296886.(AcomprehensivebookabouthowtopreventvitaminDdeficiencyfor
boneandextraskeletalhealth,writtenbyapioneerinvitaminDresearch.)
InstituteofMedicine(IOM),FoodandNutritionBoard.(2010)DietaryReferenceIntakeforCalciumand
VitaminD.http://www.iom.edu/vitamind.
JablonskiNG.(2008)Skin:ANaturalHistory(Paperback)ISBN13:9780520256248(Explainsthatskin
colorinhumansevolvedover50100generationsinresponsetotheamountofUVradiation:higherUV
promotesdarkskintopreventfolatedeficiency,andlowerUVpromoteslightskintopreventvitaminD
deficiency.)
KhalsaS.(2009)TheVitaminDRevolution:HowthePowerofThisAmazingVitaminCanChangeYour
Life.(Paperback)ISBN13:9781401924706(BestoverallbookI'veseenonvitaminDandtheeffectsofits
deficiency.Itisessentialinpreventinginflammation,cancer,andinactivatingtheimmuneresponse.Explains
howtogetvitaminDfromthesun,andwhywecan'tgetvitaminDfromthesuninthewinter,sowemustuse
supplements,2000IU/dayormoreforadults.)
KurlS,TuomainenTP,LaukkanenJA,NyyssnenK,LakkaT,SiveniusJ,SalonenJT.(2002)Plasma
vitaminCmodifiestheassociationbetweenhypertensionandriskofstroke.Stroke.33:15681573.(Shows
thatvitaminClowerstheriskforstrokebymorethan50%.)
LevyTE.(2002)CuringtheIncurable:VitaminC,InfectiousDiseases,andToxins.(Paperback)
ISBN13:9781401069636(FollowsPauling'stheoriesaboutstoppingviralinfectionsandexpandsthem.
BasicallysaysthatvitaminCcanpreventallviralinfectionsiftakenattheproperdose.Explainshowtoxins
suchascigarettesmokereducebloodlevelsofvitaminC.Ifollowthisbookandhavestoppedgettingcolds/flu.)
LevyTE.(2006)StopAmerica's#1Killer:ReversibleVitaminDeficiencyFoundtobeOriginofAll
CoronaryHeartDisease.(Paperback)ISBN13:9780977952007(FollowsPauling'stheoriesonpreventing
heartdiseaseandexpandsthem.BasicallysaysthatvitaminCcanpreventatherosclerosisandmanyother
diseases.IfollowthisbookforintuitionontheneedforvitaminC.)
LevyTE(2012)PrimalPanacea.(Paperback,ISBN13:9780983772804).(Anexcellentoverviewofthe

11

importanceofvitaminCinthediet.)
MadridE.(2009)VitaminDPrescription:TheHealingPoweroftheSun&HowItCanSaveYourLife.
(Paperback)ISBN13:9781439229460(ExplainsthelatestscientificopiniononthebenefitsofvitaminD,which
regulatescalcium/magnesiuminthebodyandpreventscancer.Wellwrittenandcurrent.)
PacholokSM,StuartJJ.(2006)CoulditbeB12:AnEpidemicofMisdiagnoses.(Paperback)ISBN13:
9781884956461(EasytoreadguidetoeffectsofvitaminB12deficiencyandhowtodiscoverit.Therearea
widevarietyofsymptoms,butadeficiencyiseasytotreat.)
PapasA.(1999)TheVitaminEFactor:Themiraculousantioxidantforthepreventionandtreatmentof
heartdisease,cancer,andaging.(Paperback)ISBN13:9780060984434(Authoritativedescriptionofthe
differentformsofvitaminEandtheireffectsandrecommendeddoses.)
PaulingL.(2006)HowtoLiveLongerAndFeelBetter.(Paperback)ISBN13:9780870710964(Pauling's
originalbookonvitamintherapy,explaininghistheoryofheartdisease.Wellwrittenwithlotsofinteresting
andimportantinformationaboutthebody'sneedfornutrients,especiallyvitaminC,andtheireffectonhealth.
Hasanexcellentdescriptionofthetheoriesofwhyvitaminsbecamenecessaryforlife,andhowindividualsvary
intheirneeds.DevelopsvitaminCtherapyforpreventingheartdisease,anddefinesorthomolecularmedicine.
Originallypublishedin1986butstillveryrelevantwithverycleardescriptions.)
PollanM.(2007)TheOmnivore'sDilemma:ANaturalHistoryofFourMeals.(Paperback)ISBN13:
9780143038580(Popularbestseller,highlyrecommended.Describeswherethefoodweeatcomesfrom,and
explainshowfoodiscomplexandcannotalwaysbereducedtoasetofnutrients.Excellentperspective,very
informative,terrificdescriptionsofanorganicfarm,butlacksmuchspecificinformationaboutvitaminsand
nutrients.)
PollanM.(2009)InDefenseofFood:AnEater'sManifesto.(Paperback)ISBN13:9780143114963(Popular
bestseller,highlyrecommended.Anexplanationofwhy"nutritionism"thestudyofseparateidentifiable
nutrientsisnotyetfullymature,andthereforewhyweshouldeatlotsofdifferenthealthyfoods.Notmuch
specificinformationaboutvitamins,andgivesapessimisticviewofnutritionscience.VeryinterestingbutI
thinktheessentialnutrientcontentoffoodsexplainsthehealthinessofmostofthefoodsdiscussed.)
SaulAW.(2012)DoctorYourself:NaturalHealingThatWorks,2ndEdition.(Paperback)ISBN13:
9781591203100(Highlyrecommended.Comprehensiveguidetopracticaluseofvitaminsandnutrientstosolve
evendifficulthealthproblems.Theapproachesworkandareoftensaferthandrugs.Theassociatedwebpageis
keptuptodatewiththelatestinformation.http://www.doctoryourself.com)
SeeligM.(2003)TheMagnesiumFactor.(Paperback)ISBN13:9781583331569(Anauthoritativebookon
thecausesofmagnesiumdeficiency,itseffects,andhowtopreventit.Seeligwasoneofthemostprominent
magnesiumnutritionresearchers.)
SimopoulosAP,RobinsonJ.(1999)TheOmegaDiet:TheLifesavingNutritionalProgramBasedonthe
DietoftheIslandofCrete.(Paperback),ISBN13:9780060930233(Anexcellentintroductiontothebenefits
ofOmega3oils.ExplainswhytheratioofOmega3toOmega6isimportant.)
SmithAD,SmithSM,deJagerCA,WhitbreadP,JohnstonC,AgacinskiG,OulhajA,BradleyKM,JacobyR,
RefsumH.(2010)HomocysteineLoweringbyBVitaminsSlowstheRateofAcceleratedBrainAtrophyin
MildCognitiveImpairment:ARandomizedControlledTrial.PLoSOne5:e12244.(Showsthatsupplements

12

offolate,vitaminB6,andvitaminB12canslowbrainatrophyinolderpeople.)
ThomasD.(2007)Themineraldepletionoffoodsavailabletousasanation(19402002)areviewofthe
6thEditionofMcCanceandWiddowson.NutrHealth.19:2155.(Showsthatthelevelofmineralsin
commonlyavailablefoodshasdroppedoverthepast50years.)

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