Nutrient

Functions

Adult RDA

Optimum Metabolic Supplementation Recommendations for "Healthy" People

Deficiency Symptoms

Toxicity Symptoms

Comments

Vitamin A

Fights infections

Helps repair body tissues

Induces healthy hair and a good complexion

Involved in the digestion of proteins

Reduces cholesterol

Helps in the prevention and treatment of cancer

5,000 IU

30,000-50,000 IU

Increased susceptibility to infections

Dry, scaly skin

Lack of appetite

Night blindness

Fatigue

Nausea, diarrhea

Dry, itchy skin

Staining on palms of hands and soles of feet

Whites of eyes turn yellowish orange

Absorption hindered by alcohol, iron, cortisone, mineral oil

Absorption hindered by physical exercise within four hours of ingestion

Excessive loss of vitamin A may occur when one has cancer, tuberculosis, or infections

Vitamin B1 (thiamine)

Carbohydrate metabolism

0.5 mg per 1000 calories

50-150 mg

Loss of appetite

Digestive disturbances

None known

Required when on long-term thyroid replacement therapy

Vitamin B2 (riboflavin)

Involved in digestion of proteins, fats, and carbohydrates

Necessary for healthy eyes and good vision

Aids in absorption of iron

Males: 1.6 mg

Females: 1.2 mg

30-100 mg

Digestive disturbances

Problems with sight

Mouth sores

Dermatitis

None known

Animal experiments show cancer is inhibited

Vitamin B3 (niacin)

Involved in digestion of proteins, fats, and carbohydrates

Necessary for proper functioning of nervous system

Necessary for proper functioning of digestive system

Improves circulation

Reduces cholesterol and triglycerides

Males: 18 mg

Females: 13 mg

200-400 mg

Dermatitis

Nervous system disorders

Fatigue

Loss of appetite

Insomnia

Headaches

Irritability

None known, but may cause flushing and/ or tingling or itching due to dilation of capillaries in surface of skin

Used in combination with B6 and zinc in high dosage levels in treatment of schizophrenia

Antibiotics and refined carbohydrates cause excessive loss of niacin

May prevent cancer due to enzyme regulation

Vitamin B6 (pyrodoxine)

Involved in digestion of proteins, fats, and carbohydrates

Necessary for proper functioning of nervous system

Necessary for production of antibodies by body

Required for proper absorption of B12 and magnesium

Necessary for proper balance of sodium and potassium

2 mg per 100 grams protein per day

50-200 mg

Anemia

Glucose metabolism dysfunction

Hair loss

Arthritis

Nervousness

Depression

Irritability

Increased urination

None known

Treatment for arthritis involves use of vitamin B6 in dosages as high as 300- 600 mg daily

Used in treatment of heart failure

Nutrient

Functions

Adult RDA

Optimum Metabolic Supplementation Recommendations for "Healthy" People

Deficiency Symptoms

Toxicity Symptoms

Comments

Vitamin B12

Involved in digestion of proteins, fats, and carbohydrates

Necessary for metabolism of nerve tissue

3 mcg

200-1,000 mcg

Anemia

Fatigue

Nervousness

Irritability

Inability to concentrate

Depression

Insomnia

None known

Calcium is needed with vitamin B12 for proper absorption by body

Vegetarians develop deficiencies easily

Only vitamin that contains essential mineral elements

Produced in stomach with intrinsic factor; deficiencies commonly occur after stomach surgery

Biotin (a B complex vitamin)

Involved in digestion of proteins, fats, and carbohydrates

Necessary for body to utilize folic acid, B12, and pantothenic acid

Not established

300-600 mcg

Muscle pain

Loss of appetite

Lack of energy

Dry skin

Insomnia

Depression

None known

Trace amounts appear in all animal and plant tissue

Choline (a B complex vitamin)

Involved in digestion and transportation of fats

Essential for health of liver and kidney

Necessary for protection of myelin sheath of nerves

Not established

1,000-2,000 mg

Ulcers

Hemorrhaging of kidneys

High blood pressure

None known

Overdosage may cause deficiency in B6

Aids in prevention of gallstones

Folic acid (a B complex vitamin)

Involved in metabolism of proteins

Involved in red blood cell formation

400 mcg

400-1,000 mcg

Anemia

Digestive disorders

None known

Large amounts should be administered only under directions of a physician

Inositol (a B complex vitamin)

Necessary for formation of lecithin

Involved in metabolism of fats

Not established

500-1,000 mg

Loss of hair

Constipation

High cholesterol

None known

Caffeine may cause deficiency

Protects liver, kidney and heart

Helps reduce cholesterol

PABA

(para-amino-benzoic acid; a B complex vitamin)

Involved in digestion and utilization of proteins

Involved in formation of red blood cells

Necessary for healthy skin

Not established

100-300 mg

Digestive disorders

Fatigue

Depression

Irritability

Headaches

Nervousness

Nausea, vomiting

Sulfa drugs cause deficiency

Pantothenic acid

(calcium pantothenate; a B complex vitamin)

Involved in release of energy from proteins, fats and carbohydrates

Involved in utilization of other vitamins

Necessary for healthy digestive system

5-10 mg estimated to be adequate

20-50 mg

Digestive disorders

Restlessness

Increased susceptibility to infections

None known

Stimulates adrenal glands

Aids body in withstanding stress

Factor in releasing white blood cells, so it aids in fighting infections and is useful in treating allergies

Nutrient

Functions

Adult RDA

Optimum Metabolic Supplementation Recommendations for "Healthy" People

Deficiency Symptoms

Toxicity Symptoms

Comments

Vitamin B15

(pangamic acid)

Increases oxygen supply to cells

Necessary for proper functioning of nervous system and glandular system

Involved in digestion of proteins

Involved in glucose regulation

Not established

100-200 mg

Nervous system disorders

Insufficient oxygen to cells

None known

Widely used in Russia, where many clinical tests have been performed to establish its need in human nutrition

Vitamin B17 (Laetrile)

Prevents and helps in the treatment of cancer

Decreases pain in terminal cancer patients

Increases appetite in cancer patients

Decreases or eliminates metastasis (spread) of cancer cells

Regulates blood pressure

Not established

100-500 mg

May result in cancer

None known

Not approved for use in United States by FDA, which claims it may be poisonous due to the cyanide it contains

Advocates claim the cyanide is detoxified in normal cells by enzyme called rhodanese, which is not in cancer cells and thus Laetrile attacks only these cancer cells

Present in 1,400 natural, unrefined foods

Vitamin C (ascorbic acid)

Maintains collagen (a protein that binds all our cells and bones)

Strengthens capillary walls

Fights infections

Necessary for healthy skin

Aids in healing

Necessary for metabolism of amino acids

Aids in utilization of iron

Helps in the prevention and treatment of cancer

Males: 60 mg

Females: 55 mg

2,000-5,000 mg

Digestive disorders

Slow healing time

Bruising

Bleeding gums

Shortness of breath

None known

Take in several small dosages during day rather than in one large dose

Take vitamin C with iron as it aids body in absorbing iron

Increase dosage when fighting infection

May ease pain in arthritic patients by thinning lubricating fluid of joints making movement of these joints easier

Believed to protect man against cancer-causing nitrates and nitrites

Decreases incidence of viral infections; large doses of 10,000 to 100,000 mg daily used in treatment of viral infections

Nutrient

Functions

Adult RDA

Optimum Metabolic Supplementation Recommendations for "Healthy" People

Deficiency Symptoms

Toxicity Symptoms

Comments

Vitamin D

Aids in absorption of calcium

Aids in metabolism of phosphorus which is necessary for bone formation

400 IU

15 to 30 minutes in sunlight or 1 tablespoon of cod liver oil 400 IU from natural fish liver oil

Soft bones

Irritability

Tetany

Calcification of walls of blood vessels and demineralization of bone is caused by D2 (a plant steroid)

Vitamin D2, the form most often found in supplements and which is said to “fortify” milk in the United States, should be avoided as it causes calcification of heart valves and other tissues

Vitamin D3 is nontoxic and most people get sufficient amount through exposure to sunlight; fish liver oil is only other natural source of D3

Vitamin E

Promotes healing and retards scarring

Protects red blood cells

Strengthens capillary walls

Acts as antioxidant

Dilates blood vessels which results in better circulation

Helps in the prevention and treatment of cancer

15 IU

200-800 IU

Angina

Intermittent claudication

None, with the exception of raising blood pressure in some people

Hypertensives should have blood pressure checked one week after adding to diet

Do not take at same time as iron or hormones

Take before meals

Take d-alpha tocopherol succinate as it is absorbed more easily and therefore this is the most potent and gives the greatest benefits

Vitamin K

Involved in formation of prothrombin which is necessary for blood to clot

Not established

None

Hemorrhaging

Diarrhea

Nosebleeds

None with natural vitamin K

Flushing, sweating, constriction of chest with synthetic vitamin K

Adequate amounts of vitamin K are normally produced in the intestinal tract except in cases of long-term ingestion or oral antibodies.

Yogurt, buttermilk or acidophilus milk should be included in the diet to help the body establish normal intestinal flora to manufacture vitamin K when antibiotics are taken

Cadmium

None-toxic mineral that has no function in human body

None

None

None

May cause hypertension

Muscle weakness

Nervous system functions may be affected

Found primarily in refined foods and in air as industrial pollutant

Also in coffee, tea, and tobacco

Zinc keeps toxicity of cadmium in check

Nutrient

Functions

Adult RDA

Optimum Metabolic Supplementation Recommendations for "Healthy" People

Deficiency Symptoms

Toxicity Symptoms

Comments

Calcium

Assists in normal blood clotting

Involved in muscle growth and contraction

Necessary for normal heart function

Involved in normal nerve transmission

Aids in utilization of iron

800 mg

250-1,000 mg as calcium oratate

Tetany

Muscle cramps

Insomnia

Irritability

Calcification of soft tissues

Must be taken with magnesium, phosphorus and vitamins A and C to function properly in body.

In a deficiency state of the body, calcium should not be taken orally at the same time as magnesium or manganese, since these minerals compete with calcium for absorption in the intestinal tract

Chromium

Involved in metabolism of glucose

Helps regulate blood sugar levels

Not established

500-1,000 mcg divalent (2+ charge) chromium

Glucose metabolism dysfunction

Hexavalent (6 + charge) chromium is a strong carcinogenic agent and may cause cancer of lungs and kidneys

Hexavalent chromium is not traceable in bloodstream 72 hours after exposure since it is deposited in kidney and lung tissue; traceable from deposits in hair and nails for extended time after exposure

Copper

Aids in formation of red blood cells

Involved in metabolism of amino acids

Involved in healing

2 mg

2 mg complexed with amino acids

Weakness

Skin sores

Difficulty in breathing

Mental retardation

Hyperactivity

Depression

Hypertension

Arteriosclerosis

Deposited in excess in Wilson’s disease (an inherited disease) in liver, eyes, and central nervous system and can cause mental retardation and even death if not removed from body.

Chelating agents such as BAL and penicillamine used to remove excesses from the body

Metabolized through liver and other tissue

Iodine

Aids in functioning of thyroid gland

Involved in regulation of body’s energy

Involved in regulating rate of metabolism

Necessary for healthy nails, skin, hair, and teeth

Males: 130 mcg

Females: 100 mcg

100-300 mcg

Hypothyroidism

Obesity

Slowed mental reactions

Nervousness

Irritability

Cretinism (dwarfism with mental retardation)

Thyroid cysts, or goiters

Rapid pulse

Toxicity is rare

Nutrient

Functions

Adult RDA

Optimum Metabolic Supplementation Recommendations for "Healthy" People

Deficiency Symptoms

Toxicity Symptoms

Comments

Iron

Necessary for formation of hemoglobin

Necessary for formation of myoglobin

Increases resistance to disease and stress

Involved in protein metabolism

Males: 10 mg

Females: 18 mg

20-50 mg

Anemia

Abnormal fatigue

Malfunction of central nervous system and transmission of nerve impulses

Hemosiderosis (excess iron)

Dizziness

Loss of weight

Headache

Shortness of breath

Fatigue

Excess deposits of iron affect liver, lungs, pancreas and heart

Lead

None

None

None

None

Colic

Anemia

Brain dysfunction

Hyperactivity

Mental retardation

Fatigue

Convulsions

Chief source of lead is auto emissions; 30,000 pounds of lead are discharged daily from auto exhaust in the Los Angeles basin alone

Lead toxicity also comes from cigarettes, burning coal, and lead-based paints

Magnesium

Activates enzymes necessary for metabolism of amino acids and carbohydrates

Involved in proper functioning of muscles and nerves

Necessary for metabolism and absorption of calcium, sodium, phosphorus, and potassium

Males: 350 mg

Females: 300 mg

350-1,000 mg as magnesium oratate

Tremors

Confusion

Anxiety

Heart disease

Depression of central nervous system

Do not take after meals

Very common mineral deficiency; needed in most enzyme systems

Toxicity is rare

Manganese

Used in various enzyme systems

Stimulates the activity of the automatic functions of the nervous system

Not established

5-20 mg complexed with amino acids

Glucose metabolism dysfunction

Dizziness

Loss of hearing

Convulsions

Storage of iron

Irritability

Tremor

Muscle rigidity

Most common mineral deficiency

Mercury

None

None

None

None

Psychosis

Blindness

Paralysis

Convulsions

Kidney damage

Sources are industrial pollution, fish, burning coal

Nutrient

Functions

Adult RDA

Optimum Metabolic Supplementation Recommendations for "Healthy" People

Deficiency Symptoms

Toxicity Symptoms

Comments

Phosphorus

Involved in utilization of proteins, fats, and carbohydrates for tissue growth and repair and for production of energy

Necessary for proper functioning of nervous system

Necessary for proper functioning of kidneys

800 mg

Rarely needed as supplement; adequate amount in diet

Loss of appetite

Fatigue

Nervous disorders

None

Adequate amounts of phosphorus are normally available in the diet without additional supplements

Serum calcium/phosphorus ratio should be 2.5/1 for optimum health; phosphorus level rises with ingestion of refined carbohydrates

Potassium

Necessary for proper distribution of fluids within body

Involved in proper functioning of muscles and nerves

Stimulates kidneys to eliminate toxic wastes

Involved in cell metabolism and enzyme reactions

Not established

500-1,000 mg

Weakness

Poor muscle tone

Acne

Dry skin

Insomnia

Nervous disorders

Mental apathy

Fatigue

Constipation

None; rapidly excreted through kidneys when there is an excess

Take after meals to avoid irritation of stomach

Deficiency occurs most often in patients taking diuretics (water pills), cortisone drugs, ACTH, digitalis and in patients with diabetes, high blood pressure, or liver disease

Fruits and vegetables grown on soil lacking in potash have less natural potassium content

Selenium

Delays oxidation of polyunsaturated fatty acids

Promotes normal body growth and fertility

Minuscule

50 mcg

Loss of tissue elasticity

Loss of integrity of cellular membranes

Loss of hair, nails, and teeth

Dermatitis

Lassitude

Progressive paralysis

Selenium should be obtained only from diet as it can be toxic in its pure form

Works with vitamin E

Sodium

Involved in regulation of fluids within body

Involved in proper functioning of muscles and nerves

Removes carbon dioxide from body

Not established

None

Weight loss

Vomiting

Muscle shrinkage

Potassium deficiency

Sufficient sodium (and, in some cases, too much sodium) is obtained from table salt

Nutrient

Functions

Adult RDA

Optimum Metabolic Supplementation Recommendations for "Healthy" People

Deficiency Symptoms

Toxicity Symptoms

Comments

Zinc

Involved in absorption and actions of vitamins

As component of enzymes, involved in digestion and metabolism

Involved in carbohydrate digestion

Involved in metabolism of phosphorus

Involved in development of reproductive organs

Necessary for proper functioning of prostate gland

15 mg

10-30 mg complexed with amino acids

Sterility

Retarded growth

Fatigue

Loss of appetite

Retarded wound healing

Joint pain

Birth defects

Dwarfism

Male growth lag

Impotency in young males

Menstrual aberrations

Loss of taste and smell

Glucose metabolism dysfunction

None

The percent of zinc in fruits and vegetables varies depending upon the zinc content of the soil. Nonrotation of crops causes continual depletion of the soil and artificial fertilizers do not usually contain zinc