What Are Vitamins and Which Ones to Take?

Oct 31, 2011 by Emilia

	Immune System Boosting	True	False
1	The people in my family are very healthy and rarely get sick
2	I generally get enough sleep so I wake up refreshed
3	I rarely catch colds, the flu, or other infections
4	I am rarely around young children
5	I rarely let myself get run down
6	I have not taken antibiotics frequently for infections or acne
	If you circle “False” for five or more statements in the Optimal Health section and for four or more of the statements above, you may be at higher-than-average risk for having a compromised immune system.Below you will find a guideline of what vitamins for building a strong immune system.

	Cancer prevention	True	False
1	Cancer does not run in my family
2	I have not been exposed to excess radiation, such as dental X-rays, chest X-rays, or more than three mammograms
3	I regularly eat organic food and drink bottled or filtered water
4	I live in an area where there is little or no air pollution
5	I have not taken any medicines for a year or longer that increase the risk of cancer
6	I am not overweight nor underweight
	If you circle “False” for five or more statements in the Optimal Health section and for four or more of the statements above, you may be at higher-than-average risk for cancer.Below you will find a guideline of what vitamins will give you extra protection from cancer.

	Osteoporosis Prevention	True	False
1	Osteoporosis does not run in my family
2	I do weight-bearing exercise or weight training 3 to 5 times a week
3	I ate plenty of green leafy vegetables and other foods rich in calcium such as milk and dairy products every day as a child, teen, and young adult and still do today
4	I don’t smoke or drink caffeinated beverages or sodas to excess
5	I have not crash-dieted
6	I am not thin, white, or small-boned
	If you circle “False” for five or more statements in the Optimal Health section and for four or more of the statements above, you may be at higher-than-average risk for osteoporosis.Below you will find a guideline of what vitamins will help you create a foundation of strong bones.

	Skin-Aging Prevention	True	False
1	The people in my family generally look young for their age
2	I limit my sun exposure and wear sun protection when in the sun
3	I have naturally dark skin with no or few freckles
4	I spent little time in the sun as a child
5	I have never smoked cigarettes (or cigars)
6	I drink at least eight glasses of water, mineral water, or herbal teas a day
	If you circle “False” for five or more statements in the Optimal Health section and for four or more of the statements above, you may be at higher-than-average risk for premature aging skin.Below you will find a guideline of what vitamins will help you to slow down the progress of wrinkles and fine lines.

Nutrient	Optimal Health	Sun-Aging Prevention	Heart-Disease Prevention	Immune system Boosting	Osteoporosis Prevention	Cancer Prevention
Vitamin A	5,000 IU	10,000 IU	10,000 IU	10,000 IU	5,000 IU	10,000 IU
Carotenoids	10,000 IU	10,000 IU	10,000 IU	10,000 IU	10,000 IU	10,000
B complex	25 mg	25 mg	50-100 mg	50 mg	25 mg	50-150 mg
Vitamin C	500 mg	2,000 mg	2,000 mg	2,000 mg	500 mg	2,000 mg
Vitamin D	400 IU	400 IU	400 IU	400 IU	400-800 IU	400-800 IU
Vitamin E	400 IU	400 IU	400-800 IU	400 IU	400 IU	400-800 IU
Vitamin K	80 mg	80 mg	80 mg	80 mg	80 mg	80 mg
Boron	3 mg	3 mg	3 mg	3 mg	3-6 mg	3 mg
Calcium	1,000 mg	1,000 mg	1,000 mg	1,000 mg	1,000 mg	1,000 mg
Chromium	200 mcg	200 mcg	400 mcg	200 mcg	200 mcg	400 mcg
Copper	0.5 mg	0.5 mg	0.5 mg	0.5 mg	0.5 mg	0.5 mg
Iodine	150 mcg	150 mcg	150 mcg	150 mcg	150 mcg	150 mcg
Iron	15 mg	15 mg	15 mg	15 mg	15 mg	15 mg
Magnesium	500 mg	500 mg	500 mg	500 mg	500 mg	500 mg
Manganese	15 mg	15 mg	15 mg	15 mg	15-50 mg	15-50 mg
Phosphorous	From food	From food	From food	From food	From food	From food
Potassium	From food	From food	From food	From food	From food	From food
Selenium	100 mcg	100 mcg	100 mcg	100 mcg	100 mcg	100 mcg
Zinc	22.5 mg	22.5 mg	22.5 mg	22.5 mg	22.5 mg	22.5 mg

Tables adapted from “The Real Vitamin & Mineral Book” Avery, 2003

These dosages have been found to be safe in clinical studies, but keep your doctor informed about any supplements you are taking. If you have a medical condition or you are pregnant, consult your doctor before taking any supplements.

Final word

Keep in mind that eating well, exercising regularly, minimizing stress, and limiting your exposure to toxins are crucial when it comes to prevention. The quizzes above are not a substitute for a medical assessment. See your doctor if you are concerned about any of the conditions discussed here.

To your health!

Emilia Klapp, R.D., B.S.
www.TheDiabetesClub.com
www.Discussion.TheDiabetesClub.com

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