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Healthy Living With Vitamins and Nutritional Supplements

Updated on November 21, 2010

Supplement Your Diet With Vitamins

There is no magic pill that offers long life and a cure for all your ills. But you can live a long and healthy life by eating right and supplementing your diet with some proven vitamin and nutritional supplements.

Vitamins and nutritional supplements are not intended to replace a healthy diet, but there are various supplements that have been studied for their strong antioxidant qualities and their ability to improve health.

Antioxidants prevent free radicals from causing cell damage. They support the immune system and are thought to protect the body against many types of cancer, heart disease and pre-mature aging. Most of these vitamins and minerals can be found in the foods you eat, but not in the quantity necessary to guard against these health risks. Also a quality high potency vitamin will contain most of these supplements. But some studies indicate that a higher dose is needed to gain the maximum benefits. As with any new regime, check with a health care professional before taking more than the recommended dose.


Vitamin A

Vitamin A is found in liver and eggs. It can be effective against various types of cancer, and is beneficial to the skin and eyes. Vitamin A is found in most high potency multivitamins.

Typical daily dose 1-2000mg

Maximum daily dose 1,500 to 9,000

Natural Sources of Vitamin A


cod liver oil


cheddar cheese



Acidophilus promotes a healthy intestinal system by supporting a favorable environment for the absorption of nutrients.


Beta-carotene is present in yellow fruits and green leafy vegetables. When ingested the body converts it to vitamin A as needed. Beta-carotene can protect the body against cancer and heart disease and is a strong antioxidant. Beta-carotene is found in high potency mulitvitamins.

Typical daily dose 6-15 mg

Natural sources of Beta-carotene


sweet potatoes

chile peppers


dark-leaf lettuce



Red Bell Pepper
Red Bell Pepper

Vitamin C

Vitamin C promotes new cells and tissue. It can protect against many types of cancer and heart disease. Vitamin C's antioxident properties are believed to be beneficial to smokers by protecting them from the negative effects of free radicals.

Typical daily dose 250-1,000mg

Maximum daily dose 2-3,000mg

Natural sources of Vitamin C

chile peppers

bell peppers


brussels sprouts



green salad



Calcium strengthens bones and improves bone mass and has proved to be integral in the prevention and treatment of osteoporosis.

Typical daily dose 800-1,000 mg

Maximum daily dose 1,500 mg

Natural sources of Calcium

cheddar cheese








Chromium Picolinate

Chromium Picolinate burns fat and increases muscle mass. It has been successful in lowering cholesterol levels and maintaining healthy blood sugar.

Coenzyme Q10

Coenzyme Q10 is found naturally in the body and is used to control the oxidation of fats and sugars into energy. As the body ages, the level of Coenzyme Q10 decreases. Supplementing this enzyme can keep the cell energy in the body at a vital level.

Healthy Living With Vitamins and Nutritional Supplements - Vitamin E
Healthy Living With Vitamins and Nutritional Supplements - Vitamin E
Sunflower Seeds
Sunflower Seeds
Sweet Potatoes
Sweet Potatoes

Vitamin E

Vitamin E can reduce the risk of heart disease. It is also being studied in relationship to strengthening the immune system in older adults which may slow the development of Alzheimer's disease.

Typical daily dose 400 i.u.

Maximum daily dose 1,200 i.u.

Natural sources of Vitamin E

sunflower seeds




popcorn, plain

sweet potato

tomato paste

Ginkgo biloba

Ginkgo biloba is an herb that can improve the circulation system. It is also known to enhance memory.

Green Tea
Green Tea

Green Tea Extract

Green tea extract contains the powerful antioxidants polyphenols and flavonols. The antioxidant levels in green tea are thought to be so high that the effect of one cup of green tea is far greater than a serving of broccoli, spinach, carrots, or strawberries.

Lipoic Acid

Lipoic Acid helps maintain the energy system in the body. It is a versatile antioxidant that has the ability to fill in for other antioxidants that may be in short supply. Lipoic acid can also keep blood sugar levels down.

Healthy Living With Vitamins and Nutritional Supplements - Red Fruits and Vegetables
Healthy Living With Vitamins and Nutritional Supplements - Red Fruits and Vegetables


Lycopene is a carotenoid which is stronger than beta carotene.  Lycopene gives the red color to tomatoes, watermelon, pink grapefruit and papaya.  Like beta carotene it can protect the body from heart disease and cancer.


Melatonin is released by the body at night during sleep. It is a potent antioxidant and studies have found it important in the protection against degenerative diseases.


Omega-3 is a fatty acid made from fish oil and contains good fat. The essential fatty acids found in Omega-3 are eicosapantaenoic acid (EPA) and decosahexaenoic acid (DHA). Omega-3 can protect the body from heart disease and cancer. Omega-3 supplements should contain 306 milligrams of EPA and 240 milligrams of DHA.


Selenium is mineral that has been found to be useful in protecting against stroke. It may also reduce the risk of cancer when taken in high doses. This mineral is found in most high-potency vitamins.

Typical daily dose 100-200 ug

Maximum daily dose 500 ug

Natural sources of Selenium

mixed nuts



wheat flour



lean pork



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