For Women Only

[Kitchen Witch]

SUPPLEMENTS FOR EVERYDAY

VITAMIN A/BETA-CAROTENE - boosts immunity, maintains healthy tissue, aids in bone and tooth formation, protects vision

Up to 5,000IU of vitamin A (higher amounts cause birth defects); at least 20% as beta-carotene, which is nontoxic. The body converts beta-carotene to A but only processes as much as you need.

Look for a mixture of vitamin A (such as retinyl palmitate or acetate) and beta-carotene.

FOOD SOURCES: vitamin A - fortified milk, liver, egg yolks. Beta-carotene - dark green leafy vegetables, dark orange produce.



VITAMIN D - strengthens bones and helps prevent osteoporosis; might lower risk of colon cancer, multiple sclerosis, and rheumatoid arthritis; may protect vision and curb PMS sypmtoms.

Ages 19 to 50 and pregnant or breast-feeding, 200 IU; 51 to 70, 400 IU; over 70, 600 to 800 IU.

Look for vitamin D or cholecalciferol.

FOOD SOURCES: Milk, juice, soy miolk, cereals (fortified only), salmon, sardines, and egg yolks.




VITAMIN E - it's an antioxidant; counteracts DNA damage that ages cells; may help prevent heart disease, cancer, memory loss and cataracts; boosts immunity

30 IU - doses up to 400IU are safe and possibly beneficial.

Look for D-alpha tocopheryl ("natural" vitamin E), which is better utilized than synthetic dl-alpha tocopheryl.

FOOD SOURCES: Wheat germ, safflower oil, most nuts (almonds, hazelnuts, peanuts), and spinach.




VITAMIN K - aids blood clotting, boosts bones, and may curb heart disease risk

90 mcg.

Look for vitamin K, vitamin K1, or phylloquinone

FOOD SOURCES: Leafy greens.




FOLIC ACID - supports normal cell growth and prevent anemia and birth defects; may reduce the risk of heart disease, high blood pressure, preterm delivery, memory loss, Alzheimer's disease, depression and cancer.

400 mcg - pregnant women need 600 mcg; breast-feeding mothers, 500 mcg. Take no more than 1000 mcg without physician approval.

Look for folic acid.

FOOD SOURCES: Leafy greens, orange juice, wheat germ, cooked dried beans, and fortified grains.




VITAMIN B6 - helps produce hormones and brain chemicals; strengthens immunity; might lower risk of memory loss, heart disease, depression, and morning sickness during pregnancy.

2 mg

Look for vitamin B6 or pyridoxine hydrocholoride.

FOOD SOURCES: Chicken, fish, extra lean red meat, avocados, potatoes, bananas, whole grains, cooked dried beans, nuts, and seeds.




VITAMIN B12 - helps prevent heart disease, memory loss, anemia, and depression; maintains nerve and brain function.

2.4 mcg; pregnant, 2/6 mcg; breast-feeding, 2.8 mcg

FOOD SOURCES: Extra lean red meat, poultry, shellfish, eggs, milk and soy milk.




VITAMIN C - it's an antioxidant; maintains tissue; promotes healing, and boosts immunity; may reduce risk of cancer, sun damage, heart disease, cataracts, and tissue damage from secondhand smoke.

75 mg; smokers, 110 mg; pregnant, 85 mg; breast-feeding, 120 mg

Look for vitamin C, ascorbic acid, ascorbyl palmitate, or calcium ascorbate.

FOOD SOURCES: Citrus fruit, brussel sprouts, peppers, and leafy greens.




CALCIUM - reduces the risk of osteoporosis, high blood pressure and possibly colon cancer; aids in blod clotting, muscle contraction, and nerve transmission; might reduce symptoms of PMS and help weight loss; may need to take as a separate supplement

Ages 19 to 50 and pregnant or breast-feeding, 1000 mg; over 50, 1200 mg.

Most forms of calcium are well absorbed. Avoid "natural" calcium from oyster shell, bonemeal, or dolomite, which may contain lead.

FOOD SOURCES: Low-fat milk products, juice and soy milk (fortified only), sardines, tofu, leafy greens and dried beans and peas.



CHROMIUM - regulates blood sugar and may help lower blood sugar levels in those who are insulin resistant.

Ages 19 to 50, 25 mcg; pregnant, 30 mcg; breast-feeding, 45 mcg; over 50, 20 mcg.

Look for chromium nicotinate, chromium-rich yeast, or chromium picolinate, which are better absorbed that chromium chloride.

FOOD SOURCES: Whole grains, wheat germ, orange juice, chicken and oysters.




COPPER - aids in nerve transmission, red blood cell formation, maintenance of strong bones, and brain, heart, and immune function; regulates blood sugar and protects against birth defects.

2 mg

Look for copper gluconate or copper sulphate.

FOOD SOURCES: Shellfish, organ meats, grains, seeds, soybeans, and leafy greens.

[Kitchen Witch]

IRON - prevents fatigue, improves exercise performance, strengthens immunity, maintains alertness and memory

Ages 19 to 50, 18 mg; pregnant, 27 mg, menopausal, no more than 8 mg.

Best absorbed as ferrous fumarate or ferrous sulfate.

FOOD SOURCES: Extra lean red meat, fish, poultry, cooked dried beans and peas, dried apricots, leafy greens, raisins, whole grains, and fortified cereal.




MAGNESIUM - aids in muscle contraction, nerve transmission, blood pressure regualtion, immune function, and boen formation; might lower risk of heart disease and diabetes; helps control hypertension, headaches, and preeclampsia during pregnancy - may need to take separately.

400 mg

Look for magnesium oxide, carbonate, or hydroxide.

FOOD SOURCES: Low-fat milk, peanuts, avocados, bananas, wheat germ, whole grains, cooked dried beans and peas, eafy greens and oysters.




OMEGA-3 FATS - lowers risk of heart disease, memory loss, bone loss, and osteoporosis; reduces symptoms of rheumatoid arthritis; may boost mood. Must take separately, not in a multivitamin.

1 g. Women with high triglycerides should get 2 to 4 g along with a physician's care.

Look for omega-3s as a misture of EPA and DHA (eicosapentaenoic acid and docosahexaenoic acid); fish oil supplements are best.

FOOD SOURCES: Fish, walnuts, and flaxseed.




SELENIUM - it's an antioxidant; may lower risk of heart disease, rheumatoid arthritis, and certain forms of cancer.

55 mcg; pregnant, 60 mcg; breast-feeding, 70 mcg. doses greater than 400 mcg can be toxic.

Look for selenomethionine and selinium-rich yeast.

FOOD SOURCES: Whole grains, nuts, seafood, and lean meat.





ZINC - speeds healing, boosts immunity, prevents pregnancy complications, and helps maintain strong bones and normal taste and smell.

8 mg; pregnant, 11 mg; breast-feeding, 12 mg. Limit intake to less than 40 mg per day.

Look for zinc gluconate, zinc picolinate, zinc oxide, or zinc sulfate.

FOOD SOURCES: Oysters, extra lean red meat, turkey, nuts, cooked dried beans and peas, wheat germ, and whole grains.