| Nutritional Supplement Guide | |||
| Nutritional Supplement | Food Sources | Possible Benefits | Possible Risks |
| Beta-Carotene (precursor to Vitamin A) (rec. amt. 5000 IU) |
Leafy greens, carrots, broccoli, strawberries, cantaloupe | May boost immune function, and ward off cancer and heart disease. | Is toxic at dosages above 50,000 IU. Symptoms can include nausea, headache, vomiting, blurred vision, and joint pain. Is believed safe up to 10,000 IU daily. |
| Vitamin C *(DV 60 mg) |
Citrus foods like oranges, broccoli, cabbage, bell peppers and leafy greens. | May lessen damage by free-radicals thus lowering cancer and possibly heart disease risk. | Dosages of 10,000 mg can cause diarrhea and erosion of tooth enamel. Is believed safe up to 1000 mg daily. |
| Vitamin D *(DV 400 IU) |
Vitamin D fortified milk. Your body also manufactures vitamin D when your skin is exposed to sunlight. | May halt osteoporosis. | Dosages of 5000 IU daily can damage kidneys and heart. Is believed safe up to 1000 IU daily. |
| Folic Acid (DV 400 mcg) |
Leafy greens, legumes, citrus fruits, enriched breads and cereals. | Can lower the risk of neural tube defects during pregnancy. May reduce risk of cervical cancer and heart disease. | Dosages above 1000 mcg. can mask vitamin B12 deficiency. Is believed safe up to 2000 mcg. daily. Believed safe up to 1000 IU daily. |
| Vitamin E (DV 400 IU) |
Vegetable oil, margarine and nuts. | Helps protect the body against damage by free radicals, reducing heart disease and cancer risk. | Believed safe up to 1000 IU daily. |
| Calcium nausea, *(DV 1000 mg) |
Dairy products, leafy greens, tofu, legumes. | May offer protection against osteoporosis. | High dosages can cause nausea, constipation, lethargy, abdominal pain, and possibly urinary stones. Believed safe up to 1500 mg. daily. |
| Iron (DV 18 mg) |
Meat, eggs, fortified cereals, breads, rice and pasta. | Prevents anemia. | Dosages exceeding 100 mg. can interfere with calcium and zinc absorption which can lead to irregular heartbeat and liver disease. Believed safe up to 20-50 mg. daily. |
* Daily Value-Reference values established by the Food and Drug Administration |
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