Supplement Reference Guide Vitamins & Minerals at a Glance

Supplement Reference Guide Vitamins & Minerals at a Glance By Dr. Julian Whitaker

Contents Introduction...1 Aging...4 Blood Pressure...5 Blood Sugar...5 Bone Health...6 Brain Health...7 Bruises...8 Burns, Cuts, and Other Wounds...8 Canker Sores...9 Cardiovascular Health...9 Cholesterol...10 Cognitive Function...11 Digestive Health...12 Dry Eyes/Eye Irritation...12 Eczema...13 Energy...14 Erectile Function...14 Eye (Intraocular) Pressure...14 Flatulence...15 Heartburn...15 Immune Support...15 Joint Health...16 Kidney Health...17 Liver Health...17 Memory...18 Menopause...18 Metabolic Syndrome...19 Mood...19 Motion Sickness...20 Muscle Cramps and Spasms...20 Nerve Health...21 Pain Reduction...21 Prostate Health...22 Psoriasis...23 Respiratory Health...23

Skin...24 Sleep...25 Stress and Anxiousness...25 Toenail Fungus...26 Ulcers (Digestive)...27 Urinary and Bladder Health...28 Varicose Veins...28 Vision...28 Weight Loss...29 A Potent, High-Quality Daily Multivitamin Is the Hub of Optimal Health...30 Common Vitamins and Minerals at a Glance...34 Note: Julian Whitaker, MD, has extensive experience in the areas of preventive medicine and natural healing. All recommendations in this report have met stringent criteria for safety and effectiveness; however, they have not been reviewed by the Food and Drug Administration. The recommendations in this report are not intended to replace the advice of your physician, and you are encouraged to seek advice from competent medical professionals for your personal health needs. Introduction Dear Reader, For more than 35 years I have been helping people regain and maintain their health and well-being utilizing a comprehensive program that focuses on lifestyle changes, proper diet, regular exercise, and nutritional supplementation. Unfortunately, most conventional physicians don t always see the benefits of my program. And while some agree with my diet and exercise recommendations, many don t think nutritional supplements are necessary for good health. As a result, I spend a lot of time explaining why and how these supplements work both at the Whitaker Wellness Institute and in the pages of my Health & Healing newsletter. But giving you explanations and citing research studies is not what this special guide is about. I created it so that you can have a handy reference 1

to take with you when you visit your doctor to let him or her know exactly what targeted supplements you are using. But, more important, I want you to be able to quickly and easily identify the supplements you can use for specific aspects of your health. Before you begin using this guide, there are a few things to keep in mind. Everyone, regardless of health status, should take a high-quality multivitamin and mineral supplement every day, eat a healthy diet, and engage in regular exercise. This will lay the foundation you need for optimal health and well-being. (For more about why I believe a high-quality multivitamin is the hub of optimal health, and the daily nutrients and dosages I recommend, see page 30.) Since convenience is important and to make it easy for you to locate the information you need most I have organized this report alphabetically by health topic and my recommendations are presented in large, easy-to-read print. Although I wasn t able to include each and every nutritional supplement out there, the recommendations listed in this report are some of my top solutions that have worked time and again for my patients, newsletter subscribers, family, and friends. Most of the nutrients mentioned can be found individually and in combination formulas, and are also included in the supplements I have personally formulated. Some are also available in health food stores or via other online retailers. Remember, in most cases these supplements won t provide quick fixes or magic bullets since your body will need time to adjust. So be patient. I guarantee it will be well worth the effort in the end. Here s to your health, 2 3

Aging Resveratrol: 100 mg daily. Look for supplements that contain standardized extracts such as ResVinol-25. Pterostilbene: 50 mg daily. Look for supplements that contain standardized extracts such as pteropure. Curcumin: 1,500 2,000 mg daily or 500 1,000 mg of a curcumin phytosome product such as Meriva. Aloe vera extract: 100 mg daily. Look for supplements that contain extracts that can guarantee quality and freshness such as ACTIValoe. Also see Skin. Blood Pressure Olive leaf extract: 500 1,000 mg daily. Grape seed extract: 150 300 mg daily. Magnesium: 500 1,000 mg daily. Balance3: One tablet with breakfast and dinner and another two or three at bedtime. Note: Daytime doses can cause drowsiness. If this makes you tired, take it only at night. Also see Cardiovascular Health. Blood Sugar Berberine: 1,500 mg daily, in divided doses, with meals. Vanadyl sulfate: 100 mg daily. Gymnema sylvestre: 400 mg daily. Chromium: 200 mcg daily. (continued on next page) 4 5

Purslane: 180 mg daily. Cinnamon: 500 1,000 mg daily. Also see Metabolic Syndrome and Weight Loss. Bone Health Vitamin D (as D3 or cholecalciferol): 2,000 5,000 IU daily. Calcium: 1,000 1,500 mg daily. Note: Calcium should always be balanced with magnesium in a 2:1 or 1:1 ratio. Vitamin K (as K2/MK-7): 150 300 mcg daily. Caution: If you are taking Coumadin (warfarin) talk to your doctor about taking a low dose of K2/MK-7, approximately 45 mg per day. Strontium: 680 mg of elemental strontium (in the form of strontium citrate) daily, taken at least two hours before or after eating or taking other supplements (calcium inhibits its absorption). Note: Be sure to still take other bone-building nutrients, including calcium and vitamins D and K. Brain Health B-complex vitamins, particularly B12: 150 200 mcg daily. If you need extra support, take 1,000 mcg oral or sublingual vitamin B12 supplements daily. Folic acid: at least 800 mcg daily. Resveratrol: 100 mg daily. Look for supplements that contain standardized extracts such as ResVinol-25. Pterostilbene: 50 mg daily. Look for supplements that contain standardized extracts such as pteropure. (continued on next page) 6 7

Curcumin: 1,500 2,000 mg daily or 500 1,000 mg of a curcumin phytosome product such as Meriva. Omega-3 fatty acids (preferably from fish, squid, or krill or some combination of these sources): 2 4 grams daily. Also see Cognitive Function and Memory. Bruises Arnica montana (available in topical creams or sublingual tablets): Use as directed. One good brand is Heel s Traumeel. Topical vitamin K cream: Use as directed. Burns, Cuts, and Other Wounds Aloe vera: Many topical lotions, gels, and creams contain aloe, but make sure to check labels. If aloe is not the first or second ingredient in the product, you may not receive many of aloe s healing properties. I recommend a 97 to 99 percent pure aloe gel for topical use. Aloe gel can be applied to burns or cuts as often as required. Canker Sores CankerMelts: Use as directed. Cardiovascular Health Coenzyme Q10 (CoQ10): 60 300 mg daily of the ubiquinol form, in divided doses, with meals. Note: My recommendation for the general population is 60 120 mg per day. If you need extra cardiovascular support, or take cholesterol-lowering statin drugs, (continued on next page) 8 9

I suggest you increase your daily dose to 200 300 mg. Omega-3 fatty acids (preferably from fish, squid, or krill or some combination of these sources): 4 6 grams daily. L-carnitine: 1,000 2,000 mg daily. Also see Blood Pressure and Cholesterol. Cholesterol Niacin (vitamin B3): 250 500 mg two or three times a day. Niacin often causes flushing, which can be diminished by using sustained- or slow-release forms and taking it with meals and/or at bedtime. Talk to your doctor before taking daily doses higher than 1,000 1,500 mg. Krill oil: 300 1,000 mg daily. Plant sterols: 1,500 2,000 mg daily. Red yeast rice: 1,200 2,400 mg daily (take with 100 200 mg of CoQ10). Cholactiv (proprietary blend of grape seed extract/phosphatidylcholine, lycopene, evening primrose oil, and policosanol): 590 1,180 mg daily. Also see Cardiovascular Health. Cognitive Function CDP-choline: 250 500 mg daily. Cereboost (American ginseng extract): 200 mg daily. Ginkgo biloba: 120 160 mg daily. Also see Brain Health and Memory. 10 11

Digestive Health Probiotic supplements: Use as directed. Glutamine supplements: 2 3 g daily. Note: Glutamine is best taken on an empty stomach (30 minutes before or two hours after a meal). Green superfoods: Use as directed. Aloe vera extract: 100 mg daily. Look for supplements that contain extracts that can guarantee quality and freshness such as ACTIValoe. Dry Eyes/Eye Irritation L-carnosine eye drops: Apply 1 to 2 drops in each eye one to four times daily. One good brand is Visual Ocuity. Caution: Please check with your doctor before using these if you have any kind of degenerative eye conditions. Fish oil: A minimum of 2 g daily. Also see Vision. Eczema Vitamin B12 cream: Use as directed. Note: This requires a prescription so you will need to have your doctor order it for you. Vitamin B12 cream is available from California Pharmacy and Compounding Center at 800 575 7776 or Wellness Pharmacy at 800 227 2627. 12 13

Energy Ribose (alpha-d-ribofuranose): 5 g (one heaping teaspoonful) mixed in water, tea, or juice, or sprinkled on foods two to three times a day. One good brand is Corvalen. Erectile Function Prelox (proprietary blend of L-arginine, aspartic acid, taurine, and Pycnogenol ): 3,080 mg twice a day for at least 14 days, and then continue this dose or cut it in half. L-carnitine: 2,000 4,000 mg daily. Ginkgo biloba: 120 240 mg daily. Eye (Intraocular) Pressure Mirtogenol (proprietary blend of bilberry and pine bark extract): 120 240 mg daily. Vitamin C: 1,000 2,000 mg daily. Also see Vision. Flatulence Enteric-coated peppermint oil capsules: 1 2 capsules (each containing 0.2 ml of peppermint oil), two or three times a day, preferably between meals. Beano: Use as directed. Also see Digestive Health. Heartburn Deglycyrrhizinated licorice (DGL): 1 tablet, chewed about 20 minutes before meals, three times a day. Also see Digestive Health. Immune Support Vitamin C: 2,000 10,000 mg daily. Note: High doses of vitamin C can cause loose stools, so build up to higher doses gradually. (continued on next page) 14 15

Vitamin D (as D3 or cholecalciferol): 2,000 10,000 IU daily. Probiotics: Use as directed. Aloe vera extract: 100 mg daily. Look for supplements that contain extracts that can guarantee quality and freshness such as ACTIValoe. Epicor : 500 1,000 mg daily. Zinc: 30 80 mg per day. Joint Health Glucosamine: 1,500 mg daily, in divided doses, with meals. Curcumin: 1,500 2,000 mg daily or 500 1,000 mg of a curcumin phytosome product such as Meriva. Omega-3 fatty acids (preferably from fish, squid, or krill or some combination of these sources): 2 8 grams daily. NEM natural eggshell membrane: 500 mg daily. Bromelain: 400 mg daily. Note: Don t take bromelain if you re allergic to pineapple. Papain: 100 mg daily. Also see Pain Reduction. Kidney Health Magnesium: 500-1,000 mg daily. Vitamin B6: 75 mg daily. Liver Health Alpha lipoic acid: 100 600 mg daily. Silymarin (milk thistle): 420 900 mg daily. Selenium: 70 400 mcg daily. N-acetyl cysteine: 600 mg daily. Vitamin E: 400 1,200 IU daily. 16 17

Memory Alpha-GPC: 250 mg daily. Phosphatidlyserine: 100 200 mg daily. Acetyl-L-carnitine: 1,000 1,500 mg daily. Vinpocetine: 10 30 mg daily. Also see Brain Health and Cognitive Function. Menopause Black cohosh: 40 80 mg per day of a standardized extract containing 2.5 percent terpenes or deoxyactein. Note: Black cohosh is well tolerated, however, it has been reported to cause minor gastrointestinal upset, headaches, and leg heaviness in rare cases. Dong quai: 500 1,500 mg per day. Note: Dong quai is safe to use, but it has caused increased sun sensitivity in a few individuals. Metabolic Syndrome GreenSelect Phytosome (green tea extract): 300 mg daily. AmlaMax (Indian gooseberry extract): 500 mg daily. Ivy gourd extract: 1,000 mg daily. Also see Blood Sugar, Cardiovascular Health, and Weight Loss. Mood Omega-3 fatty acids (preferably from fish, squid, or krill or some combination of these sources): 4 10 g daily. S-adenosyl-methionine (SAMe): 200 mg twice a day, before breakfast and before lunch, preferably on an (continued on next page) 18 19

empty stomach (at least 30 minutes before or two hours after a meal). Note: Some people may need to double this dose to 400 mg twice a day. 5-HTP: Start with 30 50 mg at bedtime, on an empty stomach. Note: This dosage may be increased over several weeks to as much as 100 mg three times a day. Also see Stress and Anxiousness. Motion Sickness Standardized ginger extract: 1,000 mg three or four hours before travel. Muscle Cramps and Spasms Magnesium: Look for powdered magnesium citrate, and take 420 mg daily in water. One good brand is MagnaCalm. Note: To use magnesium to stop nighttime cramps, take this dose about 30 minutes before bedtime. Nerve Health Alpha lipoic acid (ALA): Start with 600 mg daily and build up to 1,200 mg, taken in divided doses, after two or three months, if necessary. Benfotiamine: 300 mg two times a day. Oligonol (proprietary blend of lychee fruit and green tea extracts): 50 100 mg daily. Evening primrose oil: 500 1,500 mg daily. Pain Reduction Curcumin: 1,500 2,000 mg daily or 500 1,000 mg of a curcumin (continued on next page) 20 21

phytosome product such as Meriva. Fish oil: 4 8 g daily. Univestin (proprietary blend of Chinese skullcap and acacia extract): 500 mg daily. White willow bark extract: 2 tablets twice a day as needed. One good brand is Asalixx. Caution: If you have asthma or allergies to aspirin, do not use white willow bark extract. DMSO (dimethyl sulfoxide): Rub topical DMSO on painful areas two or three times a day. Prostate Health Saw palmetto extract: 160 mg per day for men in their mid-40s and older; for extra support increase your dosage to a maximum of 320 mg per day. Also, be sure to choose an extract containing 85 to 95 percent fatty acids and plant sterols. Pygeum or beta-sitosterol: 100 200 mg of a standardized extract (12 to 13 percent phytosterols) daily, in divided doses with meals. Go-Less (proprietary blend of pumpkin seed extract and soy isoflavones): 600 mg daily. Stinging nettles: 300 mg daily. Psoriasis Olivenol (olive extract): Use as directed. BioDERM (whey protein extract): Use as directed. Respiratory Health N-acetyl L-cysteine: 400 mg daily. Bromelain: 200 mg daily. (continued on next page) 22 23

Note: Don t take bromelain if you re allergic to pineapple. Tinofend (standardized extract of Tinospora cordifolia): 900 mg daily. Alviolife (proprietary blend of boswellia and quince fruit extracts): 200 mg daily. Magnesium: 500 1,000 mg per day. Skin Aminocare cream: Use as directed. Stabilized orthosilicic acid (OSA): Use as directed. OSA is sold as BioSil in health food stores and RegeneMax in physicians offices. Omega-3 fatty acids (preferably from fish, squid, or krill or some combination of these sources): 2 4 grams daily. Sleep Melatonin: 1 6 mg (average 3 mg), 30 60 minutes before bedtime, preferably on an empty stomach. Valerian: 250 500 mg, 30 60 minutes before bedtime, preferably on an empty stomach. L-theanine: 200 mg, 30 60 minutes before bedtime, preferably on an empty stomach. Lemon balm extract: 300 mg, 30 60 minutes before bedtime, preferably on an empty stomach. Hops extract: 120 mg, 30 60 minutes before bedtime, preferably on an empty stomach. Stress and Anxiousness Gamma-aminobutyric acid (GABA): 750 mg, one to three times a day as needed. (For quick (continued on next page) 24 25

relief during an acute episode, open a capsule and stir into water.) L-theanine: 200 mg daily. (To facilitate sleep, take 30 60 minutes before bedtime.) Note: Both GABA and L-theanine are best taken on an empty stomach (30 minutes before or two hours after a meal). Toenail Fungus DMSO (a sulfur compound) and SSKI (a saturated solution of potassium iodide): Mix equal parts of each together and rub on and under the nail a couple of times a day. Note: The DMSO has a distinctive odor and the iodine in SSKI may discolor and stain your nails and socks. DMSO and SSKI are available in some health food stores, or they can be ordered from the Tahoma Clinic Dispensary at 888-893-6878. Ulcers (Digestive) Deglycyrrhizinated licorice (DGL): 1 tablet, chewed about 20 minutes before meals, three times a day. Mastic: Try taking 1,000 mg daily for one month. If symptoms improve, continue a maintenance dose of 250 500 mg per day. Zinc-carnosine: 75 150 mg daily. Start low and increase your dosage if necessary. Allow at least two weeks for improvement of symptoms and continue for a full eight weeks to achieve maximum results. Also see Digestive Health. 26 27

Urinary and Bladder Health Cranberry extract: Use as directed. One good brand is Cran-Max ; the recommended daily dosage is 500 mg. Go-Less (proprietary blend of pumpkin seed extract and soy isoflavones): 600 mg daily. Varicose Veins Horse chestnut seed extract (standardized for 16 to 20 percent aescin): Use as directed. Vision Black currant: 200 mg daily. Bilberry: 30 mg daily. Lutein: 15 30 mg daily. Zeaxanthin: 2 mg daily. Vitamin A: 5,000 IU daily. Also see Dry Eyes/Eye Irritation and Eye (Intraocular) Pressure. Weight Loss GreenSelect Phytosome (green tea extract): 300 mg daily. Hydroxycitric acid (HCA): 1,000 mg daily. L-carnitine: 500 mg daily. Glycine: 4 g daily. Chromium: 200 mcg daily. Also see Blood Sugar and Metabolic Syndrome. 28 29

A Potent, High-Quality Daily Multivitamin Is the Hub of Optimal Health Early in my medical career, I realized that everyone, regardless of age, sex, or health status, needed a basic nutritional foundation that provided reasonable (not RDA) levels of key vitamins and minerals. Because no product like this existed, I formulated the Forward Plus Daily Regimen. My goal was for this daily multivitamin and mineral supplement to contain the entire gamut of antioxidants, B-complex vitamins, minerals, trace minerals, and other nutrients shown in the scientific literature to have therapeutic effects. I avoided what I call sizzle, or adding minute amounts of a certain ingredient just so I could say it was included. For example, when studies showed that 200 mcg of selenium were highly protective, many formulators added 20 mcg to their products and claimed the benefits of the higher amount. The nutrient doses in Forward Plus, however, are similar or identical to those demonstrated to be safe and effective. I ve always viewed the Forward Plus Daily Regimen and my latest Forward Gold Daily Regimen, which I formulated to address the unique needs of people 65 and older, including extra support for the brain, bones, and balance as the hub around which additional nutrients can be added, like spokes on a wheel. Let s say you have joint pain. You d take Forward Plus along with curcumin, glucosamine, and other supplements to relieve discomfort and rebuild cartilage. 30 31

To support clear vision, you d add lutein and zeaxanthin to your basic daily regimen. Those with cardiovascular concerns would begin with the core program but also take coenzyme Q10, L-carnitine, and other supplements targeted to this area of health. In other words, your targeted supplement program should be individualized, but the hub the multinutrient regimen is the same for everyone. Occasionally, I hear from people who are exceptionally compliant with the spokes but ignore the hub or seem to think their bases are covered because they take a low-dose, one-pillper-day multivitamin. This makes no sense to me. You can t expect to have optimal health unless you tend to your basic nutritional needs, and it s virtually impossible to get beneficial doses of crucial vitamins and minerals let alone a broader range of essential nutrients from a single capsule. Bottom line: Don t overlook a solid, daily multivitamin and mineral supplement it is the hub, or foundation, of nutritional support, and important for optimal health and well-being. See the chart on the following pages for the nutrients and general daily dosages I recommend a quality multivitamin and mineral supplement contain (and what I ve included in Forward Plus), along with the specific health benefits of these nutrients. 32 33

Common Vitamins and Minerals at a Glance Vitamin / Mineral General Daily Dosage Health Benefits Vitamin A (as beta-carotene from mixed carotenoids) 15,000 IU Immune support; skin health; respiratory health; vision Vitamin B1 (thiamin) 50 mg Energy production; carbohydrate metabolism; nerve cell function; brain health (particularly memory) Vitamin B3 (niacin) 100 mg Energy production; blood sugar regulation; detoxification reactions; circulation; nervous system function; metabolism of carbs, fats, and protein. Vitamin / Mineral General Daily Dosage Health Benefits Vitamin B6 (pyridoxine) 75 mg Cellular replication; immune function; brain health; heart health; nerve function; kidney health; respiratory health Vitamin B12 (cyanocobalamin) 150 mcg Energy metabolism; immune function; synthesis of DNA; heart health; brain health Vitamin C (ascorbic acid) 500 1,000 mg Heart health, immune support; collagen formation; detoxification; cellular function; vision; oral health Vitamin D (cholecalciferol) A minimum of 800 IU Bone health; cellular health; joint health; immune support; heart health; mood regulation 34 35

Vitamin / Mineral General Daily Dosage Health Benefits Vitamin E (d-alpha tocopheryl) 200 300 IU Heart health; brain health; neurological function; respiratory health; immune support Riboflavin 50 mg Bone health; joint health; immune support Folic acid 800 mcg Brain health; protection against birth defects during pregnancy Biotin 300 mcg Supports metabolism and growth; manufacture and utilization of protein, fats, and carbs; nail health; hair health; mood regulation Pantothenic Acid 50 mg Bone health; joint health; immune support Iodine 150 mcg Bone health; joint health; immune support Vitamin / Mineral General Daily Dosage Health Benefits Magnesium 250 500 mg Energy production; heart health; protein synthesis, respiratory health; blood sugar control; kidney health Calcium 1,000 mg Bone health; heart health; muscle health Selenium 200 mcg Immune function; heart health; cellular health and function; prostate health; vision Chromium 200 mcg Blood sugar regulation; weight maintenance Copper 2 mg Connective tissue formation; brain health; muscle function; nerve function; immune support Manganese 10 mg Immune support 36 37

Vitamin / Mineral General Daily Dosage Health Benefits Potassium 100 mg Heart health; muscle health; energy; brain function Selenium 200 mcg Immune function; heart health; cellular health and function; prostate health; vision Zinc 30 mg Immune function; wound healing; hormone function; male sexual function; skin health; vision Choline 200 mg Protein, carbohydrate, and fat metabolism Molybednum 130 mcg Protein, carbohydrate, and fat metabolism 38

drwhitaker.com Visit Dr. Whitaker s website. In addition to the latest medical news, you ll find: Answers to your most frequently asked health questions Solutions for your most pressing health concerns A variety of healthy recipes A fast, convenient way to place your nutritional supplement orders Articles and updates on the latest medical advancements Ways to make your supplements work better for you. Stop in and start feeling better today! Supplement to Dr. Julian Whitaker s Health & Healing Healthy Directions 6710A Rockledge Drive, Bethesda, MD 20817. Photocopying, reproduction, or quotation strictly prohibited without written permission of the publisher. 9HVP0214 2893d121913