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Vitamin A
Vitamin A
is essential for a strong immune system. USDA researchers have found that an increased
intake of vitamin A boosted the germ-killing cells by 8%. Beta-carotene
is the preferable source and is found naturally in carrots, sweet potatoes and
mangoes. Acetyl L-carnitine
Acetyl L-carnitine is an amino
acid that increases the brain's function and memory. Studies have shown
that it slows the effects of Alzheimer's. Alpha-lipoic acid
The body needs antioxidants. Alpha-lipoic acid can restore the antioxidants.
It can has been shown to help cases of diabetes-related nerve damage. It
may also protect against radiation. B Boron
A USDA study found that boron increases memory. Men with the highest boron
intakes are 65% less likely to develop prostate cancer. Boron is found in legumes,
nuts, and dried fruits. C Vitamin
C
Vitamin C doesn't cure the cold, but evidence shows that it can
shorten it by a day. C may also halt the secretion of stress hormones. Vitamin
C can be found in bell peppers, tomatoes, and especially, citrus fruit. Calcium
The mineral calcium builds bones, helps with weight loss, and possibly decreases
the risk of colon cancer. 1,000 mg of supplemental calcium can increase HDL cholesterol
by 7 percent. Calcium is found in milk and other dairy products, broccoli
and kale. Take in moderation. It can reduce the absorption of antibiotics
into the bloodstream. Chondroitin
Chondroitin reduces pain in
joints and the back. Combining this cartilage molecule with glucosamine can slow
the progression of osteoarthritis by up to 35%. Chromium
Chromium
is a metal that is only helpful for diabetes prevention if you're deficient. Suggestions
that chromium build's muscle has not been proven. Coenzyme Q10
Co
Q10 is an antioxidant that adds resistance to tumors, and it may fight Parkinson's
Disease. Claims that it can reduce the risk of congestive heart failure have not
been proven. Conjugated Linoleic Acid
This fatty acid actually
fights fat. Subjects taking CLA for 1 year lost
up to 8.7% of their body fat. CLA is found naturally in milk, lamb, and
beef. Creatine
Creatine is a muscle supplement that has been
shown to increase muscle strength by 8%-14%. D Vitamin
D - Vitamin D is a fat soluble vitamin found in foods and is made by the
body after exposure to ultraviolet light. Sunshine is a significant source of
vitamin D, because vitamin D synthesis is triggered by the UV rays from sunlight.
Once Vitamin D is produced in the skin or consumed in food, the liver or kidneys
convert to a hormone and it tells the intestines to increase the absorption of
calcium and phosphorus. This means that vitamin D helps to form and maintain
strong bones. Vitamin D also works with other vitamins, minerals, and hormones
to promote bone mineralization. Vitamin D is needed or bones can become thin,
brittle, or misshapen. Vitamin D may help maintain a healthy immune system and
help regulate cell growth and differentiation. Cod liver oil, fish and milk
are excellent sources of Vitamin D. E Vitamin
E
Vitamin E is an antioxidant that may reduce your risk of
prostate cancer, when combined with selenium, by up to 53% and bladder cancer
by almost half. Found naturally in vegetable oils and leafy green vegetables.
It may increase the effects of blood thinners or reverse the effects of statins. Echinacea
Studies disagree on this flower extract's ability to fight colds. It hasn't
been proven safe for constant use. F Feverfew
Feverfew is an aspirin alternative that has been found to work on migraines.
Canada allows it to be included in medications. In the USA, it is considered a
supplement. Folic acid
Folic acid aids your bloodstream
and reduces the risk stroke. Folic acid dissolves homocysteine which is a compound
linked to heart disease and Alzheimer's. Folic acid is found naturally in raw
spinach and broccoli. G Ginkgo
biloba
Studies have conflicted on whether or not this herbal extract helps
with memory recall and analytical thinking. It may interfere with blood
thinners and some antidepressants. Ginseng
In one study published
in the Journal of Urology, 60% of men with erectile dysfunction who take red ginseng
for eight weeks were able to maintain an erection. It may increase the effects
of insulin and interfere with blood thinners. Glucosamine
An
amino sugar provides relief to cartilage damaged by osteoarthritis. In a British
study, 88% of those taking glucosamine had reduced amounts of knee pain, while
only 17% of those on a placebo had reduced pain. Works better when taken with
chondroitin. Glucosamine may reduce the effectiveness of insulin. H Hawthorn
Researcher has shown that hawthorn-berry extract helps the heart pump
more efficiently, but it may interfere with some heart medications. Huperzine-A
Huperzine-A's origins may be modest--uh, moss--but its memory-boosting powers
aren't: In one Chinese study, adolescents given the supplement reported improvement
in short-term memory. And according to another Chinese study, huperzine-A is as
effective as the prescription drug Tacrine in the treatment of Alzheimer's disease. I Iron
High iron levels have been linked to heart disease. It is best to eat meat
and you will get enough iron. J Juniper
Juniper extract contains an antiviral compound that may fight infections and viruses
like flu and herpes simplex. Has been shown that the berry can cause kidney damage.
K Vitamin
K
Vitamin K is usually found in adequate numbers. It does not hurt
to add extra Vitamin K to your diet. K is mandatory for proper for liver function.
Synthetic forms of Vitamin K have been shown to stop the spread of liver cancer
in lab tests. Found naturally in green vegetables. It may reverse
the effects of blood thinners. Kava kava
Kava kava was a popular
herbal mood mellower from the South Pacific, but was found that it may cause liver
damage. We recommend not using it! L L-carnitine
It was first thought that this amino acid would replace diet and exercise by burning
fat and increasing your athletic performance. Research has to found any proof
of this. Lycopene
Lycopene has been found to cut your risk of heart attack by 48% and reduce prostate-cancer
risk by 21%. Lycopene is found naturally in watermelon, tomatoes and guavas. M Melatonin
Melatonin is a hormone your body produces when it is ready to rest. Taking
melatonin the first few evenings of a trip can reduce jet lag. Can lower nighttime
blood pressure levels. May interact with the effects of some drugs. N Niacin
Using high doses of niacin, or vitamin B3, can actually lower your bad LDL
cholesterol by 5%, reduce triglycerides by 20%, and increase the good HDL cholesterol
by 15%. PLEASE NOTE: the side effects include a dramatic
increase in glucose levels in diabetics. Found naturally in lean meat, fish
and whole grain. May increase the side effects of statins and reduce the
effects of diabetes medications. Nitric oxide
Nitric oxide
supplements actually contain arginine, which is converted into Nitric oxide in
the body. Nitric is purported to speed growth and recovery times. O Omega-3
fatty acids
"Fish oil", or omega-3 fatty acids, can reduce the
risk of heart disease, stroke, depression, colon cancer, and rheumatoid arthritis.
Best source is found to be cold-water fish such as tuna and salmon. P Policosanol
Research from Cuba shows that people taking this sugarcane extract had a 27%
reduction in LDL cholesterol and a 17% increase in HDL levels. It may enhance
the effects of blood thinners. Potassium
Most Americans are deficient
in potassium which causes elevated blood pressure levels and muscle cramps.
Potassium is found naturally in bananas, spinach and almonds. It is best
to ingest the potassium naturally as supplements can damage the heart. Pyruvate
Antioxidant that has been found to increase the weight-loss of users with
a low-fat diet. Q Quercetin
This plant compound blocks the hormones that cause prostate-cancer cells to
grow. By drinking a quercetin-rich black tea daily you can reduce your risk of
heart attack. Natural sources of quercetin are apples, black tea, red wine
and onions.R Riboflavin
Riboflavin, or Vitamin B2, helps with oxygen absorption and the production
of red blood cells. It has also been shown to reduce the length and frequency
of migraines when taken in large doses. Dairy products are a good source of riboflavin.S St.
John's Wort
Research has shown that prescription depression drugs
do work better than St. John's Wort. It also has interactions with many medications. SAM-e
SAM-e is an amino acid compound that can reduce the pain of osteoarthritis
as effectively as NSAIDs, while a Harvard study has shown that it effectively
reduces depression. It has been used to treat liver disease in Europe. Saw
palmetto
Very effect for men suffering from benign prostatic hyperplasia.
A German study reported that saw palmetto was as effective as the prescription
drug Finasteride at reducing symptoms of BPH. It reduces painful urination.
It has few side effects. Selenium
Selenium has been found to fight free radicals and cancer. Harvard researchers
found that men with the highest levels of this mineral had a 48% lower risk of
advanced prostate cancer. It may also reduce the risk of lung cancer. Naturally
found in Brazil nuts and meat. Has been found to reduce the effectiveness
of statins and the absorption of Vitamin C. T Thiamin
The B vitamin thiamin is essential to normal neurological functioning. Most
multivitamins contain all you need. Found naturally in pasta, beef, and
pork.U Urtica
dioica
Stinging nettle is a herbal extract that has been found
to be beneficial to the prostate. It has been found to inhibit the growth
of prostate-cancer cells. Ask your urologist. Increases the effects of diuretics. V Valerian
Root
Valerian root has been found to be as effective as prescription
medications in treating insomnia and does not cause side effects. Can increase
the effects of alcohol and other depressants.
W
Whey
Whey is the best muscle-building protein you can find. Using whey and creatine
together provides greater muscle growth than either alone. X Xanthophyll
Xanthophyll is also known as lutein.
It reduces the symptoms of age-related macular degeneration (ARMD) which causes
of blindness in the elderly. Found naturally in egg yolks, spinach and broccoli.Y Yohimbe
Yohimbe has been found to aid erectile dysfunction, but it can elevate blood
pressure levels. Z Zinc
Zinc is a good way to treat cold symptoms. Take a lozenge when symptoms
start. Zinc is found naturally in most meats, in nuts and beans. It can
reduce the absorption of copper and tetracycline antibiotics.
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