Vitamins, Minerals and Supplements
Vitamins and supplements can be beneficial to your health, but the number of choices available today can be overwhelming. Use the guide below to see the optimum daily dosage of many vitamins, minerals and supplements.
| VITAMINS | OPTIMUM |
| A | More than 2,500 IU is too much (unless you have an eye condition called wet macular degeneration). |
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| B | Get at least the daily value (DV) of all the Bs plus a little more than daily value of these Bs: B1 (thiamin) 25 mg. B2 (riboflavin) 25 mg. B3 (niacin) At least 30 mg, and you can take lots more after speaking with your doctor if you have elevated lousy cholesterol or trigylcerides. B5 (pantothenic acid) 300 mg. B6 (pyridoxine) 4 mg. B9 (folic acid or folate) 400 mcg. B12 (cyanocobalamin) 800 mcg. Biotin 300 mcg. |
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| C | 800 mg or 50 mg twice a day if you're taking a statin drug. |
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| D | 800 IU if under age sixty; 1,000 if sixty or over. |
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| E | 400 IU in the form of mixed tocopherols. Reduce to 100 IU from supplements if you're taking a statin drug. |
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| K | You should get enough in normal diet. |
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| MINERALS | Get a daily value of all the usual suspects in your multivitamin plus these in higher quantity. |
| Calcium | This comes from many sources, so total all of them up and get at least 1,600 total mg for women, 1,200 mg for men. |
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| Magnesium | 400 mg. |
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| Selenium | 200 mcg. |
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| Zinc | 15 mg. |
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| Potassium | 4 servings of fruit, plus a normal diet should do it. |
| Additional Vitamin-like Substances You Should Get Daily (Once a Day) | |
| Lycopene | 10 tablespoons of tomato sauce a week (400 micrograms). |
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| Lutein | A leafy green vegetable a day (40 micrograms). |
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| Quercetin | Hefty portions of onion, garlic, celery, or lemon juice in addition to the above at least once a day. |
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| Acetyl-L-carnitine | 1,500 milligrams (while this comes in dehydrated beef protein, that's not so appetizing, so we recommend the supplement). |
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| Omega-3 | Either 1 gram of distilled fish oil or 6 walnuts, preferably twenty-five to thirty minutes before lunch and before dinner, or 2 ounces of fatty fish a day, or 400 mg of DHA. |
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| Cinnamon | 1/2 teaspoon a day. |
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| Red pepper | The more capsaicin, the better for appetite suppression. |
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| Turmeric | As much as you want. |
If you're worried about arterial aging and memory, make sure you get the anti-inflammatory/antioxidant vitamins E and C and the homocysteine-lowering vitamins folate, B6, and B12; vitamin D, magnesium, and calcium; and lutein and lycopene. If you're concerned about osteoporosis, arthritis, or immune aging, pay careful attention to your intake of calcium, magnesium, selenium, lycopene, and vitamins B6 , B12, and D.
Choices you might consider (talk to your doctor about these and all choices):
| Coenzyme Q10 | 200 milligrams day (if on a statin) or for all over age sixty. |
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| Aspirin | 162 milligrams a day (check with your doctor) with two glasses of warm water. |
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| Coffee and green tea | 2 or more cups of each. |
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| Alpha-lipoic acid | 200 milligrams. |
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| Probiotics | 2 billion cells of healthy bowel bacteria like bacillus coagulans. |
YOU: Staying Young by Michael F. Roizen, M.D. and Mehmet C. Oz, M.D. Copyright © 2007 by Michael F. Roizen, M.D., and Oz Works LLC, f/s/o Mehmet C. Oz, M.D. Reprinted by permission of Free Press, a Division of Simon and Schuster, Inc.
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of our Visitor Agreement. Please read. Privacy Policy.
Copyright © 2008 Discovery Communications
The leading global real-world media and entertainment company.
