NAC is a crucial amino-acid complex that helps to bolster your immune system and chelate toxic heavy metals like mercury that can harm your brain and central nervous system. NAC is a potent antioxidant in its own right, but it's also a precursor to glutathione, which is the body's main defense against oxidative stress.
In addition to assisting in healthy detoxification, NAC promotes respiratory and liver health.
Recommended dosage: 300-600 mg a day
Nattokinase
Natto is a traditional fermented vegetable cheese-like food that's another popular soy product in Japan. It is made by boiling or steaming soybeans, then fermenting them with the bacterium Bacillus subtilis natto. As this bacterium is activated, it yields the sour aroma and nutty flavor of natto.
Natto is composed of 275 amino acid residues and is believed to promote healthy circulation. Natto and nattokinase promote heart health by supporting the body's natural and normal blood clotting activity. Nattokinase resembles plasmin, the enzyme that dissolves blood clots in the body, and it can dissolve fibrin directly. It also helps the body produce plasmin.
Recommended dosage: 100 mg daily
Caution: Individuals taking the drug warfarin, a prescription method to prevent blood clots (and also used as rat poison), should not eat natto or take nattokinase. Natto has a high vitamin K content, which may impede the effectiveness of warfarin.
Niacin
Niacin is a B vitamin that has been shown to raise HDL "good" cholesterol and lower LDL "bad" cholesterol, along with fibrinogen and Lp(a) levels. It also helps dilate your blood vessels, which increases blood flow and helps lower blood pressure. It protects against poisoning from carbon tetrachloride (a solvent).
Recommended dosage: 1,000-2,000 mg daily
Sources: chicken, beef, fish, nuts
Niacinamide
Niacinamide is a form of niacin. A significant amount of research has shown that niacinamide can often prevent, slow the progression of, and, at times, even reverse diabetes. Numerous tests have also suggested amazing therapeutic effects of niacinamide in the treatment of osteoarthritis and impaired joint mobility.
Recommended dosage: 1,500-2,500 mg daily
Omega-3 essential fatty aciss are polyunsaturated fats found primarily in cold-water fish. The two most common omega-3s are DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). A third omega-3 (alpha linolenic acid or ALA) is found in vegetarian food sources.
A diet rich in omega-3 fatty acids substantially lowers your risk of heart disease by lowering LDL cholesterol and triglycerides, preventing blood platelets from becoming sticky, and lowering blood pressure. It also helps with bone health, diabetes, and depression. It can even help prevent and reduce the risk of certain cancers, including breast cancer. Research shows that the highly purified eicosapentaenoic acid (EPA) found in Norwegian fish oil can even lower rising blood glucose levels.
Recommended dosage: 300 mg of DHA and 200 mg of EPA each day
Sources: cold-water fish, flaxseeds, pumpkin seeds, almonds, walnuts, soy, coconut
Caution: Too much omega-3 fat can lead to longer bleeding times, infections, and the production of free radicals.
Omega-6 Fatty Acids
Omega-6 essential fatty acids are polyunsaturated fats found in seeds, seed oils, and vegetable oils. There are three relevant omega-6 fatty acids: linoleic acid (LA), arachidonic acid (AA), and gamma linolenic acid (GLA).
A variety of enzymes eventually transform LA into AA and GLA. GLA helps with reducing PMS, depression, and tension. It may help prevent certain cancers.
Recommended dosage: 50-200 mg of GLA a day
Sources: seeds, seed oils, vegetable oils
Note: Stress, poor nutrition, alcohol, chemical carcinogens, cholesterol, saturated fats, insulin abnormalities, aging, and low levels of vitamin B-6, vitamin C, zinc, or magnesium can all prevent the body from turning LA into GLA.
Padma was derived from an ancient Tibetan formula known as Gabur, or "camphor formula." It combines 19 different herbs and other nutrients in a single supplement, including allspice, Bengal quince, calendula, cardamom, clove, columbine, costus, English plantain, gingerlily, golden cinquefoil, heart-leaved sida, Iceland moss, knotgrass, lettuce, licorice, margosa, red sandalwood, tropical almond, valerian, natural camphor, and calcium sulfate. Padma also contains a wide range of bioflavonoids, tannins, salicylates, valepotriates, phenol acids, essential oils, and esters of various acids.
Padma has been shown to be particularly effective in treating problems that arise due to blocked arteries-including angina. However, Padma doesn't work by vasodilation, i.e., it doesn't cause blood vessels to open wider. Instead, it appears to actually make beneficial changes in the chemistry of the blood. Studies have shown that this combination of herbs can significantly decrease platelet aggregation or excessive blood clotting and lower total cholesterol levels, triglycerides, total blood lipids, and beta lipoproteins, while at the same time increasing alpha lipoproteins.
Recommended dosage: 1,000-1,500 mg three times daily with meals
Panax Ginseng
Panax ginseng s an ivy-like ground cover originating in the wild, damp woodlands of northern China and Korea. Its use in Chinese herbal medicine dates back more than 4,000 years.
Ginseng has a balancing, tonic effect on the systems and organs of the body involved in the stress response. It contains at least 13 different saponins, a class of chemicals found in many plants, especially legumes, which take their name form their ability to form a soap-like forth when shaken with water. Saponins benefit cardiovascular function (especially cardiac arrhythmia), as well as hormone function, immunity, and the central nervous system.
Ginseng also increases the conversion of L-arginine to nitric oxide, improving blood flow to the heart muscle in times of low oxygen.
Recommended dosage: 75-150 mg daily, standardized to contain 7% ginsenosides
Caution: Don't drink coffee or tea if you take ginseng. This combination could cause your blood pressure to increase.
Papain
Papain is a digestive enzyme that comes from unripe papaya fruit. It helps ease pain and speed healing after impacted wisdom tooth extractions, root canals, and other minor surgeries. In one study, papain was as effective as prednisone (a powerful, prescription corticosteroid medication with a long list of health risks) in reducing pain and muscle spasms after oral surgery. In studies with sports injuries, papain relieved pain and quickened the healing process.
Papain has also been proven effective in treating digestive problems such as gluten intolerance, which can cause intestinal inflammation, bloating, cramping, and gas. Plus, it assists your body in breaking down food into energy and helps to keep inflammation at bay.
Recommended dosage: 200-300 mg standardized, four times daily, between meals
Para-Aminobenzoic Acid (PABA)
PABA is a fat-soluble vitamin necessary for the production of folic acid. It helps to break down protein in the body, support red blood cell production, and maintain the health of the intestines. PABA also works to absorb ultraviolet light, and is often found in topical sunscreens. Studies have indicated that PABA may also be useful in alleviating some skin conditions, such as the over-pigmentation or under-pigmentation of skin. People who are deficient in PABA may be tired, depressed, irritable, or show signs of anxiety.
Recommended dosage: 25-50 mg a day
Potassium
This mineral has a powerful effect on energy and vitality. It is required for your body to be able to get energy out of the carbohydrates and protein you eat. Along with sodium, it works to normalize your heartbeat. Potassium also assures that nutrients get into cells, where they can be broken down for energy. It also helps to maintain the cells and tissues in a healthy, slightly alkaline state. If you consume a lot of coffee and alcohol, your potassium stores are most likely low.
Recommended dosage: 100-300 mg a day
Sources: green, leafy vegetables, broccoli, peas, tomatoes, potatoes, bananas, avocados, dried apricots
Note: Coffee and alcohol can deplete potassium levels.
Quercetin is the most powerful anti-inflammatory flavonoid currently known to man. It helps lower cholesterol, ease joint pain, reduce symptoms of allergies and asthma, and has even been found to block the formation of polyols inside nerves that have diabetic neuropathy.
Recommended dosage: 50-150 mg a day
Sources: apples, onions, green tea, red wine, grapes
Resveratrol is a flavonoid antioxidant compound in grape skins. Studies have shown that it protects against free radical damage to the sensitive endothelial lining of arteries in atherosclerosis, improves mitochondrial function (cellular energy production) and aerobic capacity in animal studies, and protects against fragile, leaky blood vessels. Additionaly, resveratrol improves longevity in laboratory experiments.
Recommended dosage: 5-10 mg a day
Sources: red wine, grapes
Note: While there do not appear to be any side effects associated with resveratrol, people with blood clotting conditions should consult with their physician before using the herb, due to its anticoagulation properties.
Rutin
Rutin is a bioflavonoid that has been used traditionally to help strengthen capillary walls and to protect joint tissues from oxidative stress and normal aging. Herbalists also believe it helps to promote nutrient and oxygen delivery to body tissues. It also provides diabetes-specific nerve protection and repairs damaged capillaries that contribute to the death of peripheral nerves.
Recommended dosage: 50 mg twice a day
Sources: peppers, citrus fruits, buckwheat
Short for S-adenosylmethionine and pronounced "sammy," SAM-e is a natural substance found in every living cell, but like many other beneficial substances in our bodies, it becomes less abundant as we age.
It is helpful in alleviating everyday aches and pains, and is particularly useful for osteoarthritis, depression, fibromyalgia, and even cirrhosis of the liver. SAMe is also a major source of methyl groups in the brain, and plays a critical role in methylation, a process that helps to stabilize membranes and regulate the action of various hormones and neurotransmitters, including serotonin, melatonin, and dopamine.
Recommended dosage: 200-400 mg doses three times a day
Note: Although a few other side effects have been noted with SAMe-such as insomnia, restlessness, headache, and anxiety-these symptoms often last only a few days. Should they occur and persist, cut the dose in half. If you still experience problems, stop taking SAMe.
Caution: SAMe can elevate homocysteine levels slightly in some individuals, so take additional broad spectrum B vitamins to counteract and neutralize any possible effect on your homocysteine levels.
Sea Cucumber Extract
Sea cucumber, sometimes called by its French name, beche de mer, is an invertebrate marine animal that is a popular item in Asian cuisine. It looks like a cucumber, with short spines protruding from its surface. It rests on the seabed, attracting nutrients from algae and organic matter. Sea cucumber and its extract has been eaten and used by the Japanese for the relief of arthritis pain for 5,000 years.
Recommended dosage: 1,000 mg daily for two weeks, cutting down to 500 mg daily thereafter
Selenium
Selenium is a trace mineral that helps regulate blood pressure and heart rhythm, acts as a potent antioxidant, and has been shown to directly prevent atherosclerosis. It works best when combined with vitamin E, another powerful antioxidant.
Some evidence also suggests selenium may play a role in reducing the risk of certain cancers, including breast, prostate, colon, rectum, and lung, and reducing the deaths from these and other cancers. It also works to balance the adrenal system to enhance energy and stamina, as well as offering anti-aging protection to virtually all of they body's tissues and organs.
Recommended dosage: 100-350 mcg per day
Sources: seafood, Brazil nuts, eggs, mushrooms, whole grains, organ meats, dairy products
Note: Factors like high alcohol consumption and exposure to substances like cadmium, copper, and lead, which have been found to leak from drinking water pipes, can lower selenium levels.
Caution: Toxicity is rare, and the warning signs are obvious: a garlic smell of the breath, sweat or urine; eruptions and yellow tinting of the skin; intestinal problems; a metallic taste in the mouth; kidney or liver impairment; or arthritis.
Shark Cartilage
Shark cartilage is a good source of chondroitin. Shark cartilage derives its nutrition and oxygen from the tissues that surround it, and contains proteins that inhibit blood vessel growth. Since arthritis depends upon the generation of new blood vessels, shark cartilage offers a unique therapeutic principle: anti-angiogenesis (it blocks the proliferation of new blood vessels). It is this property that also makes it an intriguing therapy for cancer.
Squalene/Squalane
Squalene is a powerful, natural antioxidant found in all human tissues, with the greatest concentration in the skin. It also has wonderful moisturizing benefits. Plus, it also helps to reduce the appearance of "crow's feet" and wrinkles. It also has heart-protective benefits. For the skin, squalane is best used topically.
Sources: deep sea shark liver oil, olives, palm oil, wheat germ oil
People with diabetes are at higher risk of problems with their vision and eye health. The retina has a higher concentration of taurine than any other tissue. This amino acid controls the electric charge across cell membranes and is essential for the function of nerve impulses. Humans make taurine, but not very efficiently, especially as they age, so supplementation is necessary.
Recommended dosage: 600 mg a day
Tocotrienols
Tocotrienols are vitamin E-like compounds that possess powerful antioxidant qualities. They act much like statin drugs by interfering with the liver's ability to produce cholesterol. They also protect you from oxidized LDL while lowering your cholesterol at the same time, and offer more antioxidant protection than standard vitamin E products.
Recommended dosage: 10-60 mg a day
Sources: wheat germ, vegetable oils, nuts, seeds, whole grains, green leafy vegetables
Trimethylglycine
Trimethylglycine (also known as betaine) may help reduce the accumulation of fat in your liver, which is important for proper liver function and detoxification. It has also been shown to help ease dry mouth.
Recommended dosage: 1,000 mg daily
Source: sugar beets
Triphala
Triphala has been widely prescribed in India for thousands of years. (The recipe for Triphala is reported to be 5,000 years old.) It consists of three different Indian herbs: Indian gooseberry (Emblica officinalis), Beleric Myrobalan (Terminalia belerica), and Indian gallnut (Termina-lia chebula).
Indian gooseberry (or Amla in Hindi) has been said to have the highest vitamin C concentration of any known plant. This helps explain why it is effective in improving circulation problems and helping reduce harmful cholesterol levels.
Beleric Myrobalan (or Bibhitaki in Hindi) has a mild laxative effect, which helps to cleanse and detoxify your body and remove parasites.
Indian gallnut (or Haritaki in Hindi) is considered one of the most important Ayurvedic herbs. It is reported to have rejuvenation properties, as well as the ability to improve digestion and vision and heal ulcerated surfaces in the digestive tract.
Turmeric (Curcuma longa)
Numerous clinical studies have demonstrated that curcumin, the active component in turmeric (the herb that gives curry its color) dramatically boosts phase II detoxification.
Curcumin has been shown to be especially protective against cell damage caused by cigarette smoke, and researchers believe it may also protect against several other environmental carcinogens.
Turmeric is the fragrant yellow spice found in curry, has many of the same effects as aspirin without its blood-thinning properties. It has a terrific ability to squelch the activity of free radicals, which is important because any type of inflammation is a firestorm of free radical activity. In fact, turmeric is eight times more powerful than vitamin E in this capacity.
Recommended dosage: 500-1,500 mg daily
Tryptophan
Tryptophan is an essential amino acid that is necessary for numerous functions within the body, but probably most notable is its role in facilitating the transmission of nerve impulses within the brain and the nervous system through the formation of neurotransmitters. Tryptophan is the only known substance that can be converted into the neurotransmitter called serotonin.
For years, supplemental tryptophan was used as a treatment for depression and PMS-related mood swings. Increasing tryptophan levels has also been shown to eliminate bulimia, anorexia, insomnia, depression, suicidal tendencies, hallucinations, epilepsy, aggressive behavior and schizophrenia. Increased levels can often alleviate the pain associated with headaches and cancer.
Recommended dosage: at least 1-2 g to change blood levels; take B6 (50-100 mg) and niacinamide (100-200 mg) with L-tryptophan
Sources: turkey, beef, pork, salted anchovies, pumpkin seeds, almonds, wheat germ, oat flakes, eggs, cottage cheese, Swiss and Parmesan cheeses, avocados
Tyrosine
Tyrosine is an amino acid, and is a precursor for and part of a chemical pathway called the catecholamine pathway. Along with phenylalanine, tyrosine gives rise to the neurotransmitters dopamine, norephinephrine and epinephrine. In addition to their powerful antidepressant effects, these neurotransmitters support arousal, alertness, optimism, zest for life, and sex drive.
Recommended dosage: 500-1,000 mg twice daily; be sure to take with 25-100 mg of vitamin B6 and a small amount of protein
Caution: Do not take tyrosine in conjunction with MAO inhibitors, and taper off if you start having headaches.
Univestin is a proprietary blend of two standardized herbal extracts that have been used in traditional Chinese medicine-Scutellaria baicalensis and Acacia catechu. Univestin eases joint pain and discomfort by helping to maintain the main aspects of the natural inflammatory response. This herbal extract is safe and well-tolerated.
Recommended dosage: 300 mg daily in divided doses
Uña de Gato (see Cat's Claw)
Vanadium is a trace mineral that lowers blood sugar by mimicking insulin and improving the cells' sensitivity to insulin.
Numerous animal studies and a small, but growing, body of human research show that vanadium compounds, most notably vanadyl sulfate, consistently improve fasting glucose and other measures of diabetes.
Recommended dosage: 100-150 mg a day as vanadyl sulfate
Vanadyl Sulfate
Vanadyl sulfate is a form of the unique trace mineral called vanadium. It has been shown to be extremely effective in reducing the need for insulin in people with diabetes. In large doses, vanadyl sulfate works remarkably like oral insulin.
In addition, supplementation with vanadyl sulfate and other vanadium compounds markedly lowers fasting glucose and improves other measures of diabetes. And, vanadyl sulfate lowers blood sugar levels and improves insulin sensitivity by stimulating the growth of new insulin-producing cells in the pancreas.
Recommended dosage: 100-150 mg a day
Vitamin A
This fat-soluble vitamin is essential for the proper formation and maintenance of cell membranes. It helps boost your immune system, protecting against organisms that may cause disease. It also helps to support the structural integrity of the tissues. Vitamin A is also needed for the normal production of red blood cells, helping prevent fatigue caused by anemia or heavy menstrual bleeding. It improves the health of your skin, suppressing premenstrual acne and oily skin, and balances the adrenal system to enhance energy and stamina. Vitamin A also helps to protect your eyesight.
Recommend dosage: 1,000-5,000 IU per day
Sources: fish, egg yolks, butter, organ meats
Caution: Be careful not to exceed the recommended dosage. Too much vitamin A can adversely affect liver function.
Vitamin C
Vitamin C is a potent antioxidant. It helps prevent the oxidation of "bad" low-density lipoprotein (LDL) cholesterol, a process that can result in clogged arteries, heart attacks, and strokes. Vitamin C also unites with the highly reactive free radicals produced in Phase I detoxification, preventing them from causing cellular damage. It also stimulates the body's production of glutathione, a key player in detoxification processes.
Plus, vitamin C helps to lower blood pressure, increase "good" high-density lipoprotein (HDL) cholesterol, maintain levels of vitamin E, and help absorb iron. It also has an antihistamine effect, helps prevent fatigue caused by infections, and can shorten the severity and course of infections such as colds. It has even been shown to maintain bone density and collagen and relieve hot flashes in menopausal women.
Recommended dosage: 600-3,000 mg in divided dosages
Sources: citrus fruits and juices, broccoli, red peppers, dark leafy greens, strawberries, kiwi
Note: Be sure to cut back on the amount of vitamin C you take if you experience gas and/or diarrhea. If you're taking large doses of vitamin C buffered with calcium alone, make sure you increase your magnesium intake to balance out with your calcium in a 2:1 or 10:4 ratio of calcium to magnesium. It is also best to split your dose throughout the day, as your body will get rid of what it doesn't immediately need.
Vitamin D
Vitamin D is both a vitamin and a hormone. It's a vitamin because without it, you can't absorb calcium. And it's a hormone because it is manufactured when your skin is exposed to sunlight.
Its most important role is maintaining calcium blood levels by increasing the amount of calcium you absorb from food, and reducing the amount you lose each day. Vitamin D also optimizes liver function by counteracting the accumulation of fat in the liver.
Recommended dosage: 400-800 IU a day; take 800 IU if you have osteoporosis
Sources: cold-water fish, sunshine
Note: Vitamin D deficiencies are particularly prevalent in the elderly, dark-skinned people, alcoholics, people with liver or kidney disease, persons who live in northern latitudes, and strict vegetarians (vegans) who don't eat vitamin D-fortified dairy foods.
Vitamin E
There are several types of vitamin E, including alpha and gamma tocopherol, and tocotrienols. It's a powerful antioxidant, working to prevent cell damage throughout the body. Vitamin E strengthens the immune system and its response to attack, and has antihistamine properties that can help people suffering from allergies. Gamma tocopherol may also play a major role in maintaining blood pressure and preventing congestive heart failure by regulating the passage of fluid through the kidneys and preventing blood clots from forming. Vitamin E also provides diabetes-specific nerve protection and reduces free radical oxidative stress in people with diabetes.
There are several studies suggesting that vitamin E may be effective as an estrogen replacement. Plus, it helps to relieve the symptoms of menstrual cramps, PMS, benign breast disease, heavy menstrual bleeding, and menopause. Vitamin E even eases mood swings and hot flashes and keeps skin and tissues healthy. It is also essential for carbohydrate and fat metabolism.
Recommended dosage: 400-2,000 IU as d-alpha-tocopherol daily
Sources: wheat germ, vegetable oils, nuts, seeds, whole grains, green leafy vegetables
Caution: Women with certain medical problems, such as high blood pressure and insulin-dependent diabetes should begin taking vitamin E at lower doses, starting with 100 IU per day and slowly increasing the dose to the recommended levels.
Vitamin K
This relatively obscure fat-soluble vitamin produced by bacteria in the intestines promotes healthy bones and new bone growth. It also aids in the natural clotting of the blood.
A form of vitamin K (vitamin K2) manages calcium in the body-keeping it in bones and out of arteries. Early research shows that it is beneficial to both cardiovascular patients and osteoporosis sufferers. Look for products derived from menaquinone-7 (MK-7), which is more bioavailable than its relative, MK-4.
Recommend dosage: up to 150 mcg a day
Sources: green leafy vegetables, broccoli, spring onions, Brussels sprouts
Caution: People taking vitamin K with the blood thinner Coumadin (warfarin) should be very cautious, because it interferes with the drug's mechanism of action. If you are currently taking Coumadin, consult with your physician before taking vitamin K.
Vitex (see Chaste Tree Berry)
Watercress is a natural blood purifier. It acts as a mild diuretic and laxative to help the kidneys and the liver sweep toxins from the blood.
White Willow Bark
White willow bark has been used medicinally for more than 20 centuries to alleviate pain, ease labor pains, and reduce inflammation, fever, and hemorrhaging. Its first recorded modern use was in England in the late 1700s, and by the mid- to late-1800s, scientists had discovered its active ingredient, salicin.
In the late 1890s, a German company (Bayer) created a synthetic form of salicin in the laboratory called acetylsalicylic acid, which was then marketed under the brand name Aspirin. Unlike aspirin, white willow bark doesn't cause ulcers, gastrointestinal or stomach bleeding, and other serious side effects commonly associated with aspirin and other commonly used anti-inflammatory medications. In fact, no toxic side effects have been reported.
Today, white willow bark is most commonly used to reduce inflammation and ease menstrual cramps, headaches and joint and muscle pain.
Recommended dosage: 300 mg twice a day with a meal
Wild Rosella (Hibiscus sabdariffa)
Similar to lemon and aniseed myrtle, wild rosella inhibits joint discomfort with its antipathogenic properties by neutralizing toxins. In addition, it appears to have fairly strong antioxidant properties and is a good source of vitamin C.
Yacon is a root indigenous to Peru. Sweet in taste, it can be eaten raw. But many Peruvians allow it to dry in the sun, as it becomes much sweeter. Yacon contains 85-90 percent water, as well as fructose, glucose, sucrose, oligosaccharides, some inulin (a fiber that may improve blood lipid levels), and small amounts of protein and lipids. It is also rich in oligosaccharides (sometimes called fructo-oligosaccharides). It is also naturally low-calorie. According to one report, "a jar of yacon syrup contains half the calories as a same-sized jar of honey."
Yacon tea has been shown to improve body weight, plasma glucose levels, and plasma insulin levels, as well as improved kidney weight, kidney to body weight ratio, and urinary albumin excretion (which improves kidney function by increasing blood flow to the kidneys). In addition to its diabetic properties, yacon also stimulates the growth of good bacteria (probiotics) like L. acidophilus and B. bifidum in the colon (both use yacon as a carbon source for their growth). It has also been shown to have potent antioxidant activity.
Recommended dosage: 2 tablespoons of yacon syrup daily
Yucca
The yucca plant contains natural steroids called saponins. It is felt the saponins help your adrenal glands produce cortisone-your body's natural anti-inflammatory substance.
Yucca's saponins work indirectly by helping your adrenals, which explains why yucca hasn't been shown to cause any harmful side-effects like other steroids.
Yucca may also be able to lower cholesterol and blood pressure, likely by latching on to harmful fats and toxins.
Recommended dosage: 100 mg per day
Zeaxanthin is a carotenoid that scavenges free radicals in the retina and absorbs damaging wavelengths of light. It has been shown to reduce your risk of macular degeneration and cataracts.
Recommended dosage: 2 mg a day
Sources: dark leafy greens (such as kale and spinach), egg yolks, sweet potatoes
Zinc
Zinc is a mineral found in every tissue and fluid of the body, and is involved in more processes, systems, and reactions than any other mineral. It is especially concentrated in our muscles, eyes, liver, and, for men, the prostate. Zinc also reduces fatigue by enhancing immune function.
Recommended dosage: 10-25 mg a day
Sources: beef, pork, liver, poultry, eggs, seafood, cheese, legumes, nuts
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