NUTRACEUTICALS - WHY, WHAT, WHEN AND HOW
NUTRIENT
VITAMINS
A
B1
B2
B5
B6
B12
Biotin
FORM TO
TAKE
FOUND IN
RECOMMENDED FOR
SIDE EFFECTS
All have
benefits
Fruits, diary,
vegetables
AMD; neural health; skin health;
regulates menstrual cycle;
increases sperm count
None except in
high dosage
Thiamine
Grains, nuts,
beans
Neural health; immune health;
increases energy; supports CARB
metabolism; decreases depression
Rare skin
reaction
Immune health; skin health; sex
organ health; eye fatigue; muscle
cramps; migraines
Rare – turns
urine yellow
Decreases CHO; regulates insulin;
decreases triglycerides; skin
health; muscle cramps
Rare GI
Grains, beans,
vegetables, meat,
eggs
Anemia; neurodegenerative
diseases; immune health; increase
carbohydrate metabolism
With high doses
only – GI;
insomnia
Phenobarbitol
Phenytoin
Meat, fish, diary
Mental health; immune health;
repairs DNA; AMD; helps cells
regenerate
Rare GI
Skin health; Neuropathies;
carbohydrate metabolism
None
Riboflavin
Pantothenic
acid
Pyridoxine
Cobalamine
Biotin
Diary, nuts, green
leafy vegetables
Meats, grains,
diary, vegetables
Trace in many
foods
DOESN’T
PLAY WITH
RECOMMENDED WITH
DOSAGES
FOOD
?
Smokers (beta RDA:
carotene);
hyperlipoprote Therapeutic:
-nemia
Variable depending
on form
None
RDA:
None
Therapeutic:
10-300mg QD
RDA: 1.8gm QD
None
Therapeutic:
100-400mg QD
RDA:
With
N/A
N/A
Therapeutic:
RDA: 2.5mg QD
N/A
None
Therapeutic:
20-50mg QD
RDA: 1-25mcg QD
N/A
None
Therapeutic:
Up to 1gm QD
RDA: 30mcg
Therapeutic:
200mcg QD
NUTRIENT
VITAMINS
Folate
C
D
E
FORM TO
TAKE
FOUND IN
RECOMMENDED FOR
SIDE EFFECTS
DOESN’T
PLAY WITH
Folic acid
Green leafy
vegetables, fruits,
beans, meat
Works with B12 – not having both
can cause significant damage to
brain; DNA replication; colon
health, insomnia
Immune function; supports
collagen and connective tissue;
neural health; joint health;
decreases BP; AMD; potent
antioxidant
Regulates mineral metabolism;
bone health; ani-inflammatory;
decreases BP; supports insulin
function; increases sex hormones
Rare GI
Carebyx,
methotrexate,
phenobarbital,
Ascorbate
D3
Tocotrienol
Citrus fruits;
vegetables
Sun; trace in fatty
fish
Oils, grains, meat
Almost anything; vascular health;
significant anti-oxidant
K
MK-4
Green leafy
vegetables
Blood clotting; Ca++ metabolism;
vascular health; skin health; bone
health
MINERALS
Calcium
Citrate
Diary, grains,
green leafy
vegetables
Bone health; vascular health;
essential to nerve transmission
Onions,
tomatoes, grains,
potatoes
Regulates blood sugar; decreases
blood sugar; regulates CHO
Chromium
Picolinate
GI & rash if >
2gm; kidney
stones; may
increase BS
Sickle cell;
kidney stones;
blood thinners
(relative); CHO
drugs (relative)
In high doses
May interfere
only – weakness, with BP meds
drowsiness
(relative)
None except
high dose – GI,
rash, increased
bleeding
None
High dose only –
GI
Can cause
significant
reduction of BS
RP,
cyclosporins
Only severe
kidney or liver
disease
High dose –
DM meds, BP
meds,
competes with
other vitamins
Kidney and
liver disease
RECOMMENDED WITH
DOSAGES
FOOD
?
RDA: 400mcg
N/A
Therapeutic:
800mcg QD
RDA: 120mg BID
W/O
Therapeutic:
1-2gm BID
RDA: 600-800 unit
(requires 2 hours
sun exposure/day)
Therapeutic:
1000-2000 units
RDA: 15mg QD
Therapeutic:
100-400mg QD
RDA: 120mcg QD
Therapeutic:
1-5gm QD
RDA: 1200mg QD
Therapeutic:
Up to 4200mg QD
RDA: 35-50mcg QD
Therapeutic:
200-800mcg QD
N/A
W
N/A
Take
apart
from
other
vitamin
N/A
NUTRIENT
MINERALS
Copper
Iodine
Iron
Magnesium
Manganese
Selenium
Sodium
FORM TO
TAKE
FOUND IN
RECOMMENDED FOR
SIDE EFFECTS
DOESN’T
PLAY WITH
RECOMMENDED WITH
DOSAGES
FOOD
?
Copper
Organ meat,
seafood, grains,
cocoa
Anemia wound healing; arthritis
Only high dose –
GI, low BP,
diarrhea
Kidney
disease,
penicillamine
RDA: 900mcg QD
N/A
Not in food;
added in salt
Thyroid function; immune health;
brain and neural health
High dose only
can irritate
mucous tissue
N/A
Therapeutic:
2.5-10mg QD
RDA: 150mcg QD
N/A
High does - GI
Caution in kids
and elderly
Therapeutic:
Up to 1gm QD
RDA: 18gm QD
W/O
Potassium
iodide
Fumurate
Citrate
Meat, fish,
poultry
Anemia; vascular health
(transports oxygen)
Beans, nuts,
vegetables, dairy,
chocolate
Essential for DNA production;
promotes healthy cells all over
body
High dose –
significant
decrease in BP
N/A
Beans, nuts, tea,
grains, green
vegetables. eggs
Bone health; PMS symptoms;
depression; stress; arthritis (esp.
used with calcium, zinc & copper)
High dose tremors
Liver disease;
most
antibiotics
Yeast bound
or
seleomethionine
Fish, liver, wheat
(but only trace
amounts in all)
Immune health; stabilize thyroid;
neural protection; powerful
antioxidant
Sodium
chloride
None in food –
added mainly in
salt
Essential for body electrolyte
balance; essential to maintain
body pH and blood pressure; at
normal levels no therapeutic
application
In high dose only
– increase risk of
DM, increase
risk prostate
cancer; decrease
sperm motility
At excess levels
can increase BP
and cause
kidney issues
Citrate
N/A
Therapeutic:
40-45 gm QD
RDA: 360mg QD
Therapeutic:
600-3000mg QD
RDA: 2.3gm QD
Therapeutic:
5-10gm QD
RDA: 125mcg QD
Best
with
evening
meal
N/A
N/A
Therapeutic:
2000mcg QD
Diuretics
RDA: 1.3-1.5mg
QD
N/A
NUTRIENT
MINERALS
Zinc
AMINO
ACIDS
Acetylcysteine
Carnitine
Lysine
FORM TO
TAKE
FOUND IN
RECOMMENDED FOR
SIDE EFFECTS
DOESN’T
PLAY WITH
Sulfate
Meat, seafood,
dairy, nuts, beans
Immune health; wound healing;
AMD; skin health; thyroid
regulation
Only >100 at
once – then GI,
fever, prostrate
dysfunction
N/A
Natural building block for antioxidants
None except in
doses higher
than 250gm
N/A
Some GI,
insomnia, fishy
smelling urine
Blood thinners
GI only in high
doses
Can increase
calcium
absorption
N-acetylcysteine
L-carnitine
L-lysine
Taurine
FATTY ACID
Omega-3
EPA, DHA
Not in foods
Beef, dairy,
chicken
Not in food
Energy production; decrease BS
and regulate insulin; increase
mental function; neuropathy;
depression, memory loss; increase
sperm count
Anti-viral; vascular health
Meat, fish (in
many cases body
can make its own
but not always)
Essential component of protein
metabolism; CHF; decreases BP;
decreases CHO; heart health;
attention deficit; mental health;
potent antioxidant
None
Fatty fish; some
buts, flax, some
vegetables
Significant anti-oxidant and antiinflammatory; numerous
applications but esp. high CHO;
arthritis; dry eyes; joint health;
vascular health; high BP
Only in high
dose – GI,
burping,
increase
bleeding
RECOMMENDED WITH
DOSAGES
FOOD
?
RDA: 10mg QD
Therapeutic:
10-200mg TID
N/A
Take
high
dosage
TID
RDA: N/A
W/O
Therapeutic:
240mg QD
RDA: N/A
W/O
Therapeutic:
500-1000mg TID
N/A
RDA: N/A
N/A
Therapeutic:
1000-3000 TID
RDA: N/A
W/O
Therapeutic:
2-6gm QD
Blood thinners
(relative)
RDA: N/A but most
recommend
1000mg QD
Therapeutic:
1000-4000mg QD
in split dosing
W
FLAVINOIDS
Bilberry
Gensing
Gingko
Grapes
Panax
Biloba
Hesperidin
Proanthocyanidine
MISC
Chondrotin
CoQ10
Curcumin
None
None
None
Resveratrol
Red grapes
None
Liver, beef, fish,
nuts (peanuts)
Tumeric
Anti-oxidant; decreases BS; AMD;
retinopathy; heart disease
Boosts immunity; erectile
dysfunction; increase mental
function
Numerous; increase mental
function; increase memory;
vascular health; increase sexual
performance
Significantly increases circulation;
decrease fluid retention; reduce
hemorrhoid swelling
Blood thinners
Nervousness,
insomnia, GI – all
in high dosages
None
RDA: N/A
N/A
Therapeutic:
20-160mg QD
RDA: N/A
N/A
Therapeutic:
200-900mg divided
Allergic reaction, Blood thinners, RDA: N/A
blood thinning. esp. ibuprofen
GI in high doses
Therapeutic:
120-600mg divided
GI in high doses
None
RDA: N/A
Anti-inflammatory; anti-oxidant;
increase mental function;
decrease insulin resistance;
increase longevity
None
Joint health
GI in high dose
None
Therapeutic:
150-250mg OD
RDA: N/A
N/A
W
N/A
Therapeutic:
20-100mg QD
(20mg equals 40
glasses of wine!)
Anti-oxidant; significant impact on
heart and brain health and
function
Rare insomnia
Anti-oxidant; anti-inflammatory;
anti-cancer; significant decrease
blood sugar
Decrease BS;
decrease blood
pressure
None
RDA: N/A
N/A
None
Therapeutic:
1200-1800mg QD
RDA: N/A
N/A
BP meds
Therapeutic:
400mg QD
RDA: N/A
Therapeutic:
500-1000mg TID
W
Glucosamine
Hawthorne
sulfate
Some shellfish
None
Joint health
Significant decreased BP; heart
health
GI, heartburn –
only in high
doses
Insomnia, HA,
decreased BP
None
RDA: N/A
Therapeutic:
1500mg TID
Blood pressure RDA: N/A
meds
Therapeutic:
200-400mg QD
W
N/A