What is 5-HTP? Why do we need it?
5-HTP is an amino acid that occurs in the body. The body makes 5-HTP from tryptothan (an essential amino acid) and coverts it to serotonin, an important neurotransmitter. 5-HTP supplements help raise serotonin levels in the brain, which may have a positive effect on many body functions.
5-HTP may be helpful in treating a wide variety of conditions related to low serotonin levels. Studies suggest it as effective as some antidepressant drugs in treating mild to moderate depression, with patients reporting improvements in mood, anxiety, insomnia, and physical symptoms.
5-HTP may also benefit fibromyalgia patients. The primary cause of fibromyalgic pain is believed to come from low serotonin levels. 5-HTP has been shown to increase tolerance to pain, improve the quality of sleep, and relieve anxiety and depression associated with fibromyalgia.
How much 5-HTP should I take?
Many health experts recommend between 50-100 milligrams of 5-HTP per day for most conditions. Certain conditions may require higher doses; however, make sure to consult with your health practitioner before taking more than 100 milligrams per day.
What are some good sources of 5-HTP?
5-HTP is extracted from the seeds of griffonia simplicifolia, an African plant. The extract is purified and sold in individual supplements, or as part of a multivitamin. Dietary supplements of 5-HTP should be manufactured to a purity level of at least 99%.
What can happen if I don't get enough 5-HTP?
5-HTP is the immediate precursor of serotonin. A lack of 5-HTP can lead to lowered serotonin levels and associated conditions such as depression, increased anxiety, moodiness and sleep disorders.
What can happen if I take too much? Are there any side-effects I should be aware of?
5-HTP can cause mild nausea and flatulence. If you have high blood pressure or diabetes; are pregnant or nursing; and are taking antidepressant drugs or selective serotonin reuptake inhibitors (SSRIs), make sure to consult your health care provider first. 5-HTP should also not be given to children or adolescents.

Alpha-Linolenic Acid (ALA)

What is ALA? Why do we need it?
Alpha-linolenic acid is an essential fatty acid that comes from plants. It is considered an essential nutrient, and is used as a source of energy by the body.
ALA is considered a "parent" fatty acid; it is converted by the body into omega-3 fatty acids, which are found in fish oils. Omega-3 fatty acids perform a number of regulatory functions in the body, including heart rate; blood pressure; immune response; and breakdown of fats. Essential fatty acids such as ALA are also used to make brain and nervous tissue.
Small studies have shown that ALA may prevent coronary heart disease and stop artherosclerosis. Other researchers have begun studying ALA's anti-inflammatory and immunologic effects for conditions such as migraine headaches and depression. Currently, ALA is used to reduce cholesterol levels, treat allergic and inflammatory conditions, and fight autoimmune diseases such as multiple sclerosis and lupus.
How much ALA should I take?
There is no recommended daily allowance of ALA. However, a healthy diet should include less saturated fats and more essential fatty acids. Before taking ALA supplements, discuss the situation with your health care provider.
What are some good sources of ALA?
The following foods and oils are good sources of ALA:
Foods: Flax seeds, margarine (if based on canola or soybean oil), mackerel, pumpkins, salmon, walnuts
Oils: Canola oil, flaxseed oil, linseed oil, soybean oil
What can happen if I don't get enough ALA?
As previously stated, there is no recommended daily allowance of ALA. If you have questions or concerns, talk with your health care provider about ALA and ALA supplements.
What can happen if I take too much? Are there any side-effects I should be aware of?
ALA supplements are usually high in calories; excess amounts may lead to unwanted weight gain. Flaxseed oil (a source of ALA) may increase the body’s need for vitamin E. Make sure to talk with your health care provider for more information.

Arginine

What is arginine? Why do we need it?
Arginine is an essential amino acid produced naturally by the body. It plays several roles in the body, including an increase in protein synthesis (which promotes wound healing); removal of excess ammonia; stimulation of the immune system; and promoting the secretion of several hormones, including glucagon, insulin and human growth hormone. Arginine is also a precursor to nitric oxide, which keeps blood vessels dilated and allows the heart to receive an adequate oxygen supply.
Several tests have been conducted on arginine’s properties. Large amounts of arginine help wounds heal faster in both animals and humans. Some studies of men with low sperm counts have experience an increase in the number of sperm while taking arginine supplements. There is also preliminary evidence that arginine reduces angina pain and may help regulate blood cholesterol levels.
How much arginine should I take?
Normally, the body makes enough arginine, even when it is lacking in the diet. Most studies on arginine have used between 2-30 grams per day. Arginine is also sometimes combined with arginine prior to physical activity.
What are some good sources of arginine? What forms are available?
Dairy products, meat, poultry and dish are all excellent sources of arginine. Many nuts and chocolate also contain significant amounts of arginine. It is available in powder, tablet or capsule form, and is sold either alone or in conjunction with other amino acids.
What can happen if I don’t get enough arginine? What can happen if I take too much? Are there any side-effects I should be aware of?
Because arginine is produced naturally by the body, most people do not need to take extra supplements. However, during times of unusual stress or injury, the body may not be able to produce the necessary amount of arginine. Patients with such conditions should consult with a qualified health care practitioner about arginine supplements.
Individuals with kidney or liver disease should consult with a health care provider before taking arginine supplements. Patients with herpes should not take arginine because it may stimulate replication of the virus.
Large amounts of arginine may both promote and/or interfere with the growth of cancer. While preliminary research has shown that arginine stimulates the immune system, a high intake (>30 grams per day) has also bee associated with increased cancer cell growth in humans. As of this writing, it remains unclear whether arginine is helpful or harmful for people with cancer.
As of this writing, there are no known drug interactions with arginine.

What is biotin?
Biotin is a water-soluble vitamin that belongs to the group of B vitamins. It is obtained not only by eating certain foods but is also produced by bacteria in the intestines. Since biotin is not stored in body fat, after the body uses what it needs, any excess is excreted in the urine.
Why do we need it?
Biotin plays a number of roles in the human body. Like the other B vitamins, it is essential for the metabolism of proteins and carbohydrates into energy. It is involved in the production of amino acid proteins and fatty acids, aids in the synthesis of hormones and cholesterol, and contributes to the growth of healthy skin and hair follicles.
How much biotin should I take?
Although no recommended daily allowances (RDA) have been established for biotin; however, most health experts generally agree on the following amounts:

• Adult men: between 30-100 milligrams/day
• Adult women: between 30-100 milligrams/day
• Children aged 7-10: 30 milligrams/day
• Infants: 15 milligrams/day
• Pregnant/lactating women: between 30-100 milligrams/day.

What are some good sources of biotin?
In addition to being produced naturally by the body, biotin can be found in a number of food sources. Among the best sources are eggs, milk, mushrooms, bananas, tomatoes, whole-grain cereals, nuts, yeast, broccoli, potatoes (white and sweet) and lean beef.
What can happen if I don't get enough biotin?
Biotin deficiency is almost unheard of; however, deficiencies can be caused by surgical removal of the stomach, or by being on an inadequate or unusual diet. Raw egg whites, for instance, bind biotin and make it unavailable for absorption. Alcohol and tobacco also decrease biotin absorption.
Biotin deficiency may lead to dermatitis, brittle nails and hair loss. Severe deficiency can lead to high blood cholesterol levels and heart problems.
What can happen if I take too much?
There is no evidence of toxicity with biotin. Because it is water-soluble and is not stored in the body, the chances of enough biotin building up to toxic levels are highly unlikely. Most people taking multivitamins with high levels of biotin or eating foods rich in amounts of biotin need not worry about toxicity.

Brewer's Yeast

What is brewer's yeast? Why do we need it?
Brewer's yeast (often called nutritional yeast) was originally a byproduct produced by the brewing of beer. It differs from live baker's yeast in that its live yeast cells have been destroyed, leaving the nutrients behind. Although it is still used to brew certain beverages, brewer's yeast is now grown as a separate product and is prized for its nutritional value.
Brewer's yeast is looked upon favorably because it contains high levels of many vital nutrients, including all of the B vitamins (except B12), 16 amino acids and 14 different minerals. Brewer's yeast also has a high protein content (one tablespoon provides 4.6 grams of protein), making it a valuable source of protein for vegetarians; high quantities of phosphorous; and high levels of chromium, which can lower blood glucose levels and low density lipoprotein (LDL) levels.
How much brewer's yeast should I take?
Brewer's yeast can be taken in juice of water; four tablespoons per day are recommended. Most health care providers suggest that people taking brewer's yeast start will a small amount (one teaspoon), then progress to four tablespoons.
What are some good sources of brewer's yeast?
Brewer’s yeast can be found at many supermarkets and health food stores. It is available in flake, powder, tablet and liquid form.
What can happen if I don't get enough brewer's yeast?
There are no known studies documenting the lack of brewer's yeast in a normal diet and its impact on the human body.
What can happen if I take too much? Are there any side-effects I should be aware of?
Large doses (>four tablespoons per day) may cause gas in some subjects. If you have frequent yeast infections, you should avoid brewer's yeast. People with osteoporosis should avoid brewer’s yeast because of its high phosphorous content. If you take a yeast supplement, you should also take extra calcium.

Bromelain

What is bromelain? Why do we need it?
Bromelain is a digestive enzyme found in the stem and fruit of pineapples. It is composed of two proteolytic enzymes (bromelain A and B) and a handful of other substances, including perioxidase, acid phosphatase, protease inhibitors and calcium.
Bromelain has demonstrated its effectiveness in treating a wide variety of conditions. As an anti-inflammatory, it can be used to reduce pain and swelling and speed the healing process. As a natural protease inhibitor, it may prove useful in AIDS patients by slowing the proliferation of HIV. It can relieve the symptoms of angina pectoris; stop blood clots from forming; improve digestion; and increase the effectiveness of antibiotics and some forms of chemotherapy.
How much bromelain should I take?
As a digestive aid, most health professionals recommend 500 milligrams of bromelain taken with meals. Other dosages can be taken depending on the condition:
Traumatic injuries: 500mg four times a day on an empty stomach
Cardiovascular disease: 500-750mg three times a day on an empty stomach
Joint inflammation: 500-2,000mg a day, taken in two doses
As always, make sure to consult with your health care provider before taking bromelain supplements.
What are some good sources of bromelain?
Pineapples and other tropical fruits are a natural source of bromelain.
What can happen if I don't get enough bromelain?
No definitive studies have been conducted regarding a lack of bromelain in one’s diet.
What can happen if I take too much? Are there any side-effects I should be aware of?
People who are allergic to pineapples may suffer allergic reactions and asthma if they take bromelain supplements. Large amounts may cause nausea, vomiting and diarrhea, but no serious side-effects have been reported in humans.
Bromelain can increase your risk of bleeding if it taken in conjunction with anticoagulants. It can also enhance the effects of antibiotics such as tetracycline. If you have high blood pressure, you may experience an increased heart rate after taking bromelain.

Calcium

Why do we need calcium?
Calcium is the most common mineral in the human body. Calcium is essential to the growth and maintenance of strong, healthy teeth and bones. It is also necessary for regulating the heartbeat and lowering cholesterol levels.
What are some good sources of calcium?
Dairy products and vegetables are the main sources of calcium; meat, fish, eggs, cereal products, beans, and fruits can also be good sources.
What can happen if we don't get enough calcium?
Aching joints, dry, brittle nails, tooth decay, high blood pressure/high cholesterol levels in the blood, and muscle cramps have all been associated with calcium deficiencies. Perhaps the most significant potential complication from inadequate calcium intake is bone loss, often leading to osteoporosis and increasing the risk for one fractures.

Carnitine

What is carnitine? Why do we need it?
Carnitine is a non-essential amino acid that the body can manufacture. A dipeptide, carnitine is synthesized in the liver, brain and kidneys from two other amino acids, methionine and lysine.
Carnitine helps transport fatty acids across the cell membrane, thereby increasing the oxidation of fatty acids. It also helps reduce blood triglyceride levels by increasing fat utilization and increasing the rate at which the liver uses fat. In addition, it lowers LDL cholesterol levels, increases HDL cholesterol levels, and increases the body’s tolerance to stress.
Laboratory studies have found that carnitine helps reduce the severity of angina attacks and other cardiovascular problems. Some practitioners recommend carnitine to help with high blood cholesterol, high blood pressure and ischemic heart disease.
How much carnitine should I take?
For high cholesterol, some practitioners recommend between 3-4 grams of carnitine per day. Other practitioners recommend carnitine in conjunction with vitamin C to reduce angina.
What are some good sources of carnitine? What forms are available?
Carnitine is manufactured naturally in the body through the synthesis of lysine, methionine, iron, and vitamins B6 and C. Dietary sources of carnitine include beans, beef, chicken, dairy products, seafood, tempeh, wheat germ and whey.
What can happen if I don't get enough carnitine? What can happen if I take too much? Are there any side-effects I should be aware of?
Carnitine deficiency may be caused by low levels of vitamin C in the body or a genetic defect in the cell membranes. Deficiency may lead to a variety of conditions, including hypoglycemia, cardiomyopathy and muscle weakness. Vegetarians may also suffer from low levels of carnitine. Large doses of carnitine, on the other hand, may cause diarrhea, nausea and vomiting.
Patients with kidney problems should not take carnitine supplements. It may also interact negatively with anticonvulsant drugs and some antibiotics, including pivampicillin and pivmecillinam. Make sure to consult with a qualified health practitioner before taking carnitine supplements.

Chitosan

What is chitosan? Why do we need it?
Chitosan is a fiber-like substance derived from chitin, a polysaccharide found in the exoskeletons of crabs, shrimp and other shellfish. It possesses a positive ionic charge, which gives it the ability to chemically bond with negatively charged fats, lipids and bile.
Unlike dietary fiber, chitosan cannot be digested. However, it appears to have a variety of gastrointestinal benefits. Repeated animal studies (and some preliminary human studies) have shown that chitosan supplements can lower LDL (or "bad") cholesterol while raising HDL (or "good") cholesterol. Other studies suggest that large amounts of chitosan taken in conjunction with vitamin C may reduce dietary fat absorption.
How much chitosan should I take?
No suggestible levels have been determined for chitosan at present. However, most human research has used between 3-6 grams of chitosan per day with meals.
What are some good sources of chitosan? What forms are available?
Chitosan is found in the shells and exoskeletons of crustaceans such as shrimp and crab. It is available as a tablet, capsule or powder.
What can happen if I don't get enough chitosan? What can happen if I take too much? Are there any side-effects I should be aware of?
Because chitosan is not classified as an essential nutrient, deficiency and toxicity levels have yet to be established.
Because chitosan absorbs dietary fat, it may also impair the absorption of fat-soluble vitamins, such as vitamins A, D, E and K. People who are allergic to shellfish, or who have problems absorbing certain vitamins and minerals, should not use chitosan. It should also not be used by children or pregnant women.
At present, there is no evidence of any adverse drug reactions with chitosan.

Chloride

What is chloride?
Chloride is a compound consisting of two elements, one of which is always chlorine. Chloride makes up about 0.15% of a person's body weight and is found in extracellular fluid, sweat and urine.
Why do we need it?
Chloride is essential for maintaining acid-base, electrolyte and fluid balance in the body. It also plays an important role in digestion, because it is a key component of hydrochloric acid found in the stomach.
How much chloride should I take?
According to the National Academy of Sciences, the recommended daily allowance (RDA) for chloride is as follows:

• Adult men: 750 milligrams/day
• Adult women: 750 milligrams/day
• Children aged 7-10: 600 milligrams/day
• Infants: between 180-300 milligrams/day
• Pregnant/lactating women: 750 milligrams/day

What are some good sources of chloride?
Table salt is the most common source of chloride; a quarter teaspoon of salt contains the recommended daily allowance of chloride. Other good sources include sea salt, seaweed, soy sauce, olives and rye. Many processed foods also contain large amounts of chloride.
What can happen if I don't get enough chloride?
Chloride deficiency can be caused by fluid loss as a result of excessive sweating, vomiting or diarrhea. Excessive loss of chloride can result in alkalosis (abnormally high mineral content in the bodily fluids), dehydration, and a loss of potassium in the urine.
What can happen if I take too much?
Excessive levels of chloride (in the form of table salt) can increase the risk of hypertension in certain individuals. Increased chloride intake can also cause fluid retention, but this is primarily caused by the sodium contained in salt.

Chlorophyll

What is chlorophyll? Why do we need it?
Chlorophyll is the substance responsible for giving green plants their color. It harnesses the sun's energy during photosynthesis and is responsible for a variety of metabolic functions, including perspiration and growth. Interestingly, the chlorophyll molecule is chemically similar to human blood, except that its central atom is magnesium, whereas in human blood, the central molecule is iron. It acts as an anti-inflammatory and antioxidant.
Historically, chlorophyll was used to treat gastrointestinal problems and to promote the formation of red blood cells and hemoglobin. It has also been used to combat bad breath and reduce the strength of odors associated with urine, feces and infected wounds. There is some preliminary evidence that chlorophyll may detoxify substances that could cause cancer.
How much chlorophyll should I take?
Because chlorophyll is not considered an essential nutrient, there are no guidelines regarding recommended daily allowance. However, some practitioners recommend 100mg of a chlorophyll capsule or tablet taken 2-3 times a day to fight odors.
What are some good sources of chlorophyll? What forms of chlorophyll are available?
Chlorophyll is available in a wide variety of forms, from fresh cut herb to tablets, extracts (both fluid and dry), tinctures and infusions.
What can happen if I don't get enough chlorophyll? What can happen if I take too much chlorophyll? Are there any side-effects I should be aware of?
Since chlorophyll is not an essential nutrient, dietary allowances have yet to be established. However, it is known that individuals who do not get enough green foods in their diet may lack a necessary amount of chlorophyll. As of this writing, there are no known side-effects or drug interactions with chlorophyll.

Chromium

What is chromium?
Chromium is an essential trace mineral. It is bluish-white in appearance and is found naturally only in combination with other elements. Since it is not manufactured by the body, it must be obtained from one's diet.
Why do we need it?
Chromium is important in the metabolism of fats and carbohydrates. It stimulates fatty acid and cholesterol synthesis and is an activator of several enzymes.
Preliminary research has found that chromium improves glucose tolerance in people with Turner's syndrome, a disease associated with an inability to metabolize glucose. Other studies have shown that chromium may increase blood levels of HDL cholesterol (the "good" cholesterol). Research using a form of chromium called chromium picolinate suggests that it may increase fat loss and promote the gain of lean muscle tissue.
How much chromium should I take?
There is currently no recommended daily allowance (RDA) for chromium. However, the National Academy of Sciences has deemed the following amounts to be safe and adequate in a normal diet:

• Adult men: between 50-200 micrograms/day
• Adult women: between 50-200 micrograms/day
• Children aged 7-10: between 50-200 micrograms/day
• Infants: between 50-200 micrograms/day
• Pregnant/lactating women: between 50-200 micrograms/day

What are some good sources of chromium?
The best source of chromium is true brewer's yeast; however, most people cannot tolerate brewer's yeast because it causes abdominal bloating and nausea. Other good sources of chromium include beef, liver, eggs, chicken, oysters, wheat germ, green peppers, apples, bananas, spinach, butter, black pepper and molasses. Some brands of beer also contain significant amounts.
What can happen if I don't get enough chromium?
Chromium deficiency has been linked to impaired glucose tolerance. It is often seen in older people with non-insulin-dependent diabetes mellitus and in infants with protein-calorie malnutrition. Chromium supplementation helps manage these conditions, but it not considered a substitute for other diabetes treatments.
What can happen if I take too much?
Chromium has not been linked consistently with human toxicity. One study suggested that very high concentrations of chromium could cause chromosomal mutations in hamster cells, but that effect has yet to be demonstrated in humans.
Two single, unrelated cases of toxicity have been reported. A case of kidney failure appeared after taking 600 micrograms per day for six weeks. A case of anemia, liver dysfunction, and other problems appeared after approximately five months of taking between 1,200­24,000 micrograms of chromium picolinate per day. Whether these problems were caused by chromium picolinate, or whether other forms of chromium might have the same effects at these high amounts, remains unclear. Nevertheless, it is recommended that no one take more than 300 micrograms of chromium per day without consulting a nutritionally-oriented doctor.

Coenzyme Q10

What is coenzyme Q10? Why do we need it?
Coenzyme Q10 is a substance found in the mitochondria of every cell in the body. It plays a role in the process that creates ATP, making it essential for energy production. Although Q10 is classified as an antioxidant, there has been some discussion as to whether it should be reclassified as a vitamin.
There is mounting research that suggests Q10 can play a vital role in the treatment of several conditions, particularly those related to the cardiovascular system. Q10 can reverse or prevent heart lesions associated with angina, hypertension and congestive heart failure. Supplementation with Q10 can reduce high blood pressure in patients with a coenzyme deficiency. It may be beneficial in controlling abnormal heart rhythms, and may protect the heart during surgery or a heart attack.
Additional studies have shown that Q10 supplementation may have a positive effect in the treatment of breast cancer, diabetes, immune deficiency, muscular dystrophy and periodontal disease. When used in conjunction with an exercise routine, Q10 can improve heart rate and maximal oxygen consumption.
How much coenzyme Q10 should I take?
The generally recommended dose for coenzyme Q10 is 25mg twice daily. Some researchers have experimented with larger doses for the following conditions:

• Heart disease: 100mg a day
• Enhancing athletic performance: 60mg a day for four to eight weeks
• Potential prevention of cancers: 400mg per day

What are some good sources of coenzyme Q10? What forms are available?
Coenzyme Q10 is found in every plant and animal cell. The best dietary sources include oily fish, organ meats (such as liver) and whole grains.
In addition to food sources, coenzyme Q10 supplements are available in several forms, including gel capsules, hard capsules, tablets and sprays. Because Q10 is oil-soluble, it should be taken with a meal that contains oil.
What can happen if I don’t get enough coenzyme Q10? What can happen if I take too much? Are there any side-effects I should be aware of?
Most people get enough Q10 in their diet. However, levels of Q10 can decline in elderly people or patients with certain health conditions, so supplementation may be necessary for these subjects. A lack of Q10 can eventually lead to heart failure.
In addition, no definitive studies have been conducted on Q10 supplementation during pregnancy or while breast-feeding. Women who are pregnant or lactating should consult with a health care provider before taking Q10 supplements.

Copper

What is copper?
Copper is an essential trace element found throughout the body. The liver and brain contain the largest amounts of copper in the body; other organs contain smaller amounts.
Why do we need it?
Copper is essential to the absorption and utilization of iron; it also works with iron in the formation of red blood cells. In addition, copper is needed to make adenosine triphosphate (ATP), the substance the body¹s cells convert into energy.
Several body hormones, as well as collagen (an important constituent of connective tissue) and tyrosinase (the enzyme that puts pigment into the skin), require copper in order to be synthesized properly.
How much copper should I take?
According to the National Academy of Sciences, the recommended daily allowance (RDA) of copper is as follows:

• Adult men: between 1.5-3.0 milligrams/day
• Adult women: between 1.5-3.0 milligrams/day
• Children aged 7-10: between 1-2 milligrams/day
• Infants: between 0.6-0.7 milligrams/day
• Pregnant/lactating women: between 1.5-3.0 milligrams/day

What are some good sources of copper?
Large amounts of copper can be found in seafood, especially oysters and other shellfish. Nuts, dried legumes, whole grain products, seeds, potatoes, prunes, chocolate and liver also contain copper. People whose homes have copper pipes also obtain significant amounts of copper through their drinking water.
What can happen if I don't get enough copper?
Copper deficiency has been shown to cause anemia and a drop in HDL cholesterol (the "good" cholesterol). Other symptoms of copper deficiency include diarrhea and stunted growth; some studies have found that patients with mental and emotional problems also have low levels of copper.
It should also be noted that a high intake of zinc interferes with copper absorption. Therefore, it is recommended that people taking zinc supplements for more than a few weeks should also increase their copper intake (unless they have Wilson¹s disease, a genetic disorder which causes an excess buildup of copper in the body).
What can happen if I take too much?
Although small amounts of copper are essential, excess amounts can be toxic. Too much copper can lead to a variety of conditions, including hemolytic anemia, emotional problems, behavioral disorders, mood swings, depression, liver damage, schizophrenia, excema, sickle cell anemia, and severe damage to the central nervous system. Using oral contraceptives and smoking (tobacco) may also lead to a rise in the amount of copper found in the blood and may cause hypertension.

Fluoride

What is fluoride?
Fluoride is a compound consisting of fluorine and one or more other elements. It occurs naturally in the body as calcium fluoride and is found primarily in the bones and teeth.
Why do we need it?
Small amounts of fluoride help reduce tooth decay. Studies have shown that fluoridated water supplies can reduce dental caries in children by 50 to 60%. Fluoride is also involved in the maintenance of bone structure.
How much fluoride should I take?
There is currently no recommended daily allowance (RDA) for fluoride. However, the National Academy of Sciences has deemed the following amounts to be safe and adequate in a normal diet:

• Adult men: between 1.5-4.0 milligrams/day
• Adult women: between 1.5-4.0 milligrams/day
• Children aged 7-10: between 1.5-2.5 milligrams/day
• Infants: between 0.1-1.5 milligrams/day
• Pregnant/lactating women: 3.0 milligrams/day

What are some good sources of fluoride?
The best source of fluoride is fluoridated water, which is available in about half of all households in the United States. Foods prepared with fluoridated water will also contain fluoride. Natural fluoride is present in the ocean as sodium fluoride, so most seafood contains some form of fluoride. Tea and gelatin are also good sources.
What can happen if I don't get enough fluoride?
The most recognizable symptom of fluoride deficiency is an increased incidence of tooth decay, especially in children. Unstable bones and teeth are other signs of a lack of fluoride.
What can happen if I take too much?
Large quantities of fluoride intake can result in dental fluorosis, a condition in which tooth enamel becomes dull and unglazed with some spotting. At very high concentrations, dark stains may appear on the teeth. Although unsightly, these teeth rarely have any dental caries. Fluoride intake of 20 to 80 milligrams per day over a period of many years can cause skeletal fluorosis, which causes the bones to be chalky and brittle.

Folate

Why do we need folate?
Folate, also known as folic acid, is considered a "brain food." It is especially important in pregnancy because it helps to regulate embryonic and fetal nerve cell formation, which is vital to normal development. Folic acid is also needed for energy production and the formation of red blood cells, and it strengthens immunity by helping in proper formation and functioning of white blood cells.
What are some good sources of folate?
Citrus fruits and juices, asparagus, brussel sprouts, spinach, baked beans, chickpeas, kidney beans and lentils contain folic acid. Flour, rice, pasta and cornmeal can also be important sources because they are often fortified with folic acid. Other good sources include brewer's yeast, barley, brown rice, cheese, chicken, dates, whole grains and certain seafood (salmon, tuna).
What can happen if we don't get enough folate?
A common sign of folic acid deficiency is a sore, red tongue. Anemia, fatigue, graying hair, growth impairment, and weakness are also common signs. Numerous studies have also shown that women who get adequate daily folic acid (during their childbearing years, not just while pregnant) can help minimize the risk of birth defects, including spina bifida and anencephaly.

Glutamine

What is glutamine? Why do we need it?
Glutamine is the most abundant amino acid in the body; it is involved in more metabolic processes than any other amino acid. It can be converted into glucose when the body requires more glucose as an energy source; it can serve as a source of fuel for cells that line the intestines; and it can be used by white blood cells to enhance the body's immune function.
Animal studies have shown that glutamine acts as an anti-inflammatory. Used in conjunction with another substance, N-acetyl cysteine, glutamine promotes the synthesis of glutathione, an antioxidant believed to work against HIV infections. Other evidence shows that intravenous glutamine supplementation can help critically ill patients survive.
How much glutamine should I take?
Because glutamine is not an essential element, and because it is produced by the body, no dietary guidelines have been established. A qualified health care practitioner should be consulted before taking glutamine supplements.
What are some good sources of glutamine? What forms are available?
Glutamine is produced by the body. Additional sources include many high-protein foods such as fish, meat, beans and dairy products. As a supplement, it is available in capsule, tablet and powder form.
What can happen if I don't get enough glutamine? What can happen if I take too much? Are there any side-effects I should be aware of?
While deficiencies are rare, they can occur in patients who are critically ill, are fasting, or have severe cases of cirrhosis. As of this writing, there are no known instances of glutamine toxicity. Certain medications, such as paclitaxel, and other chemotherapy drugs, may interact with glutamine. Make sure to speak with a qualified health care practitioner before taking glutamine supplements.

Inositol

What is inositol? Why do we need it?
Inositol is a simple carbohydrate required for the proper formation of cell membranes. In the body, it plays an important role in the transmission of nerve impulses; it also helps in the transporting of fats within the body.
Preliminary studies have shown that inositol supplements may improve the transmission of neural signals in patients with diabetes, nerve damage and numbness. Some double-blind studies have found that it also may help patients who suffer from depression, anxiety, and obsessive-compulsive disorder.
How much inositol should I take?
Most people do not need to take inositol supplements. However, many double-trials have used a dose of 12-18 grams of inositol per day. Some practitioners recommend 500mg of inositol supplements daily.
What are some good sources of inositol? What forms are available?
Nuts, beans, citrus fruit (especially cantaloupes and oranges), nuts, rice, veal, pork and wheat germ are excellent sources of inositol. Most dietary inositol is in the form of phytate, a naturally occurring plant fiber that is believed to possess antioxidant properties.
What can happen if I don't get enough inositol? What can happen if I take too much? Are there any side-effects I should be aware of?
No clear deficiency levels for inositol have been established, although diabetic patients do have increased inositol excretion. Similarly, no toxicity levels have been established; however, people with chronic renal failure often show increased inositol levels.
Large amounts of phytate can reduced the absorption of certain minerals, particularly iron, calcium and zinc. However, inositol supplementation does not have this effect.

What is iodine?
Iodine is a trace mineral and essential nutrient. In its natural state, it is grayish-black in color and lustrous in appearance. It is commonly found in sea water; many soils located near coastal areas are also rich in iodine.
Why do we need it?
Iodine plays a crucial role in the normal function of the thyroid gland. It is also essential for the production of thyroid hormones, which in turn are necessary for maintaining normal cell metabolism.
How much iodine should I take?
According to the National Academy of Sciences, the recommended daily allowance (RDA) for iodine is as follows:

• Adult men: 150 micrograms/day
• Adult women: 150 micrograms/day
• Children aged 7-10: 120 micrograms/day
• Infants: between 40-50 micrograms/day
• Pregnant/lactating women: between 175-200 micrograms/day

What are some good sources of iodine?
Iodized salt is the primary food source of iodine. Iodine can also be found in seafood; kelp, cod, sea bass, haddock and perch are particularly good sources. Dairy products and vegetables grown in iodine-rich soil also contain large amounts of the mineral.
What can happen if I don't get enough iodine?
Iodine deficiency is uncommon in Western society; in fact, the typical Western diet contains about four times the recommended daily allowance of iodine. However, people who avoid dairy products, seafood, processed foods and iodized salt can become deficient.
Iodine deficiency can lead to decreased thyroid function, goiter, and cretinism, a condition marked by dry skin, swelling around the lips and nose, and impaired mental function.
What can happen if I take too much?
In addition to being linked to iodine deficiency, some studies suggest that goiter may also be caused by excessive iodine intake. Other studies have linked high amounts of iodine to an increased risk of thyroid cancer.

Iron

What is iron?
Iron is an important trace mineral found in every cell of the body, usually in combination with protein. Depending on the level of iron in the body, it can act either as an antioxidant, or it can stimulate the formation of free radicals.
Why do we need it?
Iron is an essential nutrient because it is a vital part of red blood cells, which carry oxygen to all body cells. Iron is essential to the formation of hemoglobin and myoglobin, which carries the oxygen in the blood and muscles. It makes up part of many proteins and enzymes in the body.
How much iron should I take?
According to the National Academy of Sciences, the recommended daily allowance (RDA) of iron is as follows:

• Adult men: between 10-12 milligrams/day
• Adult women: 15 milligrams/day
• Children aged 7-10: 10 milligrams/day
• Infants: 10 milligrams/day
• Pregnant/lactating women: 30 milligrams/day

What are some good sources of iron?
Red meat, fish, poultry, eggs, legumes and fortified cereals are all good sources of iron. Other sources include oysters, dried fruits, molasses, and dark, leafy green vegetables such as broccoli and spinach.
The best food sources of easily absorbed iron are animal products. Iron from vegetables, fruits, grains, and supplements is harder for the body to absorb. Mixing lean meat, fish, or poultry with beans or dark leafy greens at a meal can improve absorption of vegetable sources of iron up to three times. Foods rich in vitamin C also increase iron absorption.
What can happen if I don't get enough iron?
Iron deficiency is the most common nutritional deficiency worldwide. Deficiency occurs in the form of iron deficiency anemia. Iron deficiency and anemia can occur during periods of rapid growth, during pregnancy, and among women who are menstruating more than usual. It can be associated with any type of intestinal loss of blood, frequent donation of blood, or from the inability to absorb iron efficiently. Initial symptoms of iron deficiency anemia are fatigue and lack of energy. Dizziness, weight loss, headaches and lowered immunity can also occur.
What can happen if I take too much?
Iron toxicity rarely develops from an increased intake of dietary iron alone; however, increased intake of iron supplements may lead to toxicity. Symptoms include fatigue, anorexia, dizziness, nausea, vomiting, headache, weight loss, shortness of breath, and possibly a grayish color to the skin.

Lipase

What is lipase? Why do we need it?
Lipase is one of three categories of enzymes manufactured by the pancreas. In addition to pancreatic lipase, there is also gastric lipase (produced by the stomach), pharyngeal lipase (produced by the salivary glands) and hepatic lipase (produced by the liver).
Each lipase has different properties. Gastric and pharyngeal lipases, for instance, have lower molecular weights and greater pH stability than pancreatic lipase. Gastric lipase metabolizes food molecules within the stomach and intestine, while pharyngeal lipase breaks down molecules in the mouth and esophagus.
Lipases are used by the body to aid in the digestion of fats by breaking them down into free fatty acids and monoglycerides. They can also be used to treat digestive problems and conditions that may cause a person to have trouble absorbing nutrients. Some practitioners believe pancreatic enzyme supplements can treat autoimmune disorders, inflammations and some food allergies.
How much lipase should I take?
Most people already produce plenty of pancreatic lipase. However, to aid in the digestion of fats, some practitioners recommend taking 1-2 capsules of 6,000 LUs (lipase units) before meals.
What are some good sources of lipase?
Lipase is manufactured by the body and does not come from one's diet. However, people can take lipase supplements and other pancreatic enzymes, which are available in capsule and tablet form. Before taking any supplements, however, be sure to consult with a certified health professional.
What can happen if I don't get enough lipase?
Some people are unable to manufacture certain types of lipase, which can hinder the absorption of some nutrients. Damage to the pancreas or liver can also reduce the production of certain lipases. In these situations, lipase and other enzyme supplements are recommended.
What can happen if I take too much?
No side effects or toxicology have been reported in patients taking lipase supplements and other pancreatic enzyme supplements.

Lutein

What is lutein? Why do we need it?
Lutein is a yellow-colored pigment that belongs to the carotenoid family. In humans, it is found in the eyes, in the central area of the retina called the macula, where a person's visual perception is most acute.
Lutein reduces age-related macular degeneration and helps filter out damaging light. One study conducted in 1994 found that adults with the highest dietary intake of lutein had a 57% decreased risk of macular degeneration compared to people with the lowest intake. A similar trial conducted in 1992 found a link between intake of lutein and an increased risk of cataracts.
Lutein also functions as an antioxidant. Anecdotal evidence suggests it helps protect skin cells against ultraviolet radiation and may fight several forms of cancer, including those that affect the colon, rectum, breast, lungs and prostate.
How much lutein should I take?
People whose eyes appear to be better protected from macular degeneration have taken a minimum of 6mg per day. Many practitioners recommend that lutein supplements be taken with food to improve absorption.
What are some good sources of lutein? What forms are available?
Black currant fruit; collard greens; egg yolks; kale; leeks; peas; romaine lettuce; and spinach are all excellent sources of lutein. In addition to food sources, lutein is also available as a dietary supplement in capsule or tablet form.
What can happen if I don't get enough lutein? What can happen if I take too much? Are there any side-effects I should be aware of?
Deficiency and toxicity levels have yet to be established for lutein; however, studies show that people who eat more lutein-containing foods are at a decreased risk of macular degeneration. No adverse effects from lutein have been reported; there is currently no evidence of drug interactions with lutein.

Lycopene

What is lycopene? Why do we need it?
Lycopene is a substance belonging to the carotenid family. Carotenes are a brightly colored group of fat-soluble plant pigments that exhibit antioxidant properties, which help fight cellular damage in humans. Lycopene is red, which helps give tomatoes their distinctive color.
Several studies have shown lycopene to be effective in fighting certain forms of cancer. A 1995 study by researchers at Harvard University found that men who consumed greater amounts of lycopene had a much lesser chance of developing prostate cancer than those who consumed lesser amounts. Other preliminary studies have found that lycopene may offer protection against cancers of the pancreas, colon, rectum, esophagus, oral cavity, breast and cervix. In Europe, researchers have found a link between lycopene intake and a reduced risk of cardiovascular disease. Lycopene supplements have also improved immune function in the elderly.
How much lycopene should I take?
While the Food and Drug Administration has yet to devise a recommended daily allowance for lycopene, the Harvard study showed that men who had the greatest protection against cancer consumed at least 6.5mg per day (or ate at least 10 servings of tomato-based foods per week).
What are some good sources of lycopene? What forms are available?
Tomatoes and tomato-based foods (such as tomato paste, tomato soup, tomato juice and pasta sauce) are the best sources of lycopene. Other foods that contain lycopene are watermelon, pink grapefruit and guava. Lycopene supplements are also available in capsule and tablet form.
What can happen if I don't get enough lycopene? What can happen if I take too much? Are there any side-effects I should be aware of?
To date, no studies have been conducted regarding lycopene deficiency or overdose. At the time of this writing, no adverse effects have been reported concerning the use of lycopene, and no evidence of any drug interactions with lycopene has been reported.

Lysine

What is lysine? Why do we need it?
Lysine is an essential amino acid. It is different from other amino acids in that it contains two amino groups, which can react with other substances to create chemical compounds. Although the body does manufacture some lysine, it doesn’t produce an adequate supply, so it must be obtained through a proper diet.
Lysine provides the structural components for the synthesis of carnitine, which promotes the synthesis of fatty acids. It plays an important role in the development of a person’s growth by regulating the absorption of calcium, and also plays a role in the formation of collagen.
Lysine supplements are used to treat herpes infections; studies have found that lysine can increase the speed of recovery and prevent future infections from occurring. Some studies have shown that lysine may be helpful in treating cardiovascular disease, osteoporosis, asthma, migraines, and nasal polyps.
How much lysine should I take?
According to the National Research Council, the following doses of lysine are recommended:
Children 0-4 months: 103 milligrams per kilogram of body weight per day
Children 5-24 months: 69 milligrams per kilogram of body weight per day
Children 3-12 years: 44 milligrams per kilogram of body weight per day
Teenagers and adults: 12 milligrams per kilogram of body weight per day
Independent studies suggest that adults may need as much as 30 milligrams of lysine per kilogram of body weight per day.
What are some good sources of lysine?
Good sources of lysine include meat (particularly red meat), cheese, poultry, sardines, nuts, eggs and soybeans. Other sources include torula yeast, dried and salted cod, pork loin, tofu, parsley, soybean flour, and dried spirulina seaweed.
What can happen if I don't get enough lysine?
In children, a lysine deficiency can lead to stunted growth; in adults, it can lead to kidney stones. A general lack of lysine in the diet can also lead to fatigue, nausea, dizziness, loss of appetite, decreased immunity, anemia, pneumonia, acidosis, and bloodshot eyes.
What can happen if I take too much?
Although lysine is considered non-toxic, it may be linked with an increase in blood cholesterol and triglyceride levels. If you have cardiovascular disease or problems with blood cholesterol and/or triglycerides, make sure to talk with your health care provider before taking lysine supplements.

Magnesium

What is magnesium?
An essential trace element, magnesium is found in every cell in the body. It is silver-white in color and metallic in nature.
Why do we need it?
Magnesium is responsible for a variety of bodily functions. It is needed for bone, protein and fatty acid formation; the creation of new cells; the activation of B vitamins; relaxing muscles; clotting blood; proper function of the immune system; and the formation of ATP. Insulin secretion and function also require magnesium.
Because magnesium has so many different actions in the body, the exact reasons for some of its effects remain unknown. Preliminary research, however, has shown it to improve vision in people with glaucoma, lower blood pressure, reduce hyperactivity in children, and reduce symptoms in people suffering from chronic fatigue syndrome.
How much magnesium should I take?
According to the National Academy of Sciences, the recommended daily allowance (RDA) of magnesium is as follows:

• Adult men: 400 milligrams/day
• Adult women: 310 milligrams/day
• Children aged 7-10: 130 milligrams/day
• Infants: 75 milligrams/day
• Pregnant/lactating women: between 310-350 milligrams/day

In addition, it is recommended that people with kidney disease should not take magnesium supplements without first consulting a doctor.
What are some good sources of magnesium?
Chocolate is an excellent source of magnesium. Moderate amounts can be found in legumes, nuts, whole grain foods, soy flour, tofu, green vegetables, brown rice, raisins and seafood.
What can happen if I don't get enough magnesium?
While magnesium deficiency is rare, diabetics, people who routinely take laxatives or diuretics, and alcoholics are at greater risk for becoming deficient. Symptoms of magnesium deficiency include fatigue, insomnia, abnormal heart rhythms, muscle weakness and spasm, depression, listlessness and loss of appetite.
What can happen if I take too much?
Toxicity from increased magnesium intake is rare, because the body usually eliminates excess amounts. The most common symptom of magnesium of toxicity is diarrhea; a condition which may occur with amounts as low as 500 milligrams per day. Excess intake of magnesium may also result in decreased calcium absorption.

Manganese

What is manganese?
Manganese is a trace element and essential mineral. In its natural state, it is grayish-white in color and resembles iron, but it is not magnetic. It is absorbed in the small intestine and is stored in small amounts in the bones, pituitary gland, pancreas and liver.
Why do we need it?
Manganese is needed for the formation of healthy skin, nerves, bones and cartilage. It also works in conjunction with zinc and copper to activate an antioxidant named superoxide dismutase, which prevents free radicals from destroying cell organs.
In addition, manganese plays an important role in the synthesis of cholesterol and fatty acids, and is essential for the utilization of choline, thiamin, biotin, and vitamins C and E. It helps activate enzymes that regulate blood sugar, energy metabolism and function of the thyroid gland.
How much manganese should I take?
There is currently no recommended daily allowance (RDA) for manganese. However, the National Academy of Sciences has deemed the following amounts to be safe and adequate in a normal diet:

• Adult men: between 2-5 milligrams/day
• Adult women: between 2-5 milligrams/day
• Children aged 7-10: between 2-3 milligrams/day
• Infants: between 0.3-1.0 milligrams/day
• Pregnant/lactating women: between 2-5 milligrams/day

What are some good sources of manganese?
The best dietary sources of manganese are nuts, whole grains, dried fruits, pineapples and leafy green vegetables. Beets, beans and brown rice are other good sources.
What can happen if I don't get enough manganese?
Manganese deficiency is extremely rare. Some animal studies have shown that a diet devoid of manganese can lead to slow or stunted growth, skeletal abnormalities and paralysis. Other studies have linked manganese deficiency to osteoporosis, loss of hair color, and impaired growth of hair and nails.
What can happen if I take too much?
Excessive amounts of manganese can lead to side effects such as dementia, hallucinations and psychiatric disorders, a condition sometimes known as "manganese madness." Research has also suggested that individuals with cirrhosis may not be able to properly excrete manganese. Patients with this condition should not take manganese supplements.

Methionine

What is methionine? Why do we need it?
Methionine is one of the essential amino acids. It is responsible for supplying sulfur and other elements used by the body for metabolism and growth. Methionine belongs to a collection of compounds called lipotropics, a group that includes choline and inositol.
People with AIDS have been shown to have low methionine levels, which has led some researchers to speculate that some AIDS-related nervous disorders are caused by a lack of methionine. A small study published in 1997 demonstrated that methionine supplements could improve memory in AIDS patients. An early study published in 1984 hinted that methionine may treat some symptoms of Parkinson's disease; however, subsequent studies have shown that another form of methionine, S-adenosylmethionine (or SAMe) may actually worsen Parkinson's symptoms.
How much methionine should I take?
The required amount of amino acids depends on a person's body weight; researchers believe the average adult requires approximately 800-1,000mg of methionine per day. Since this amount is exceeded by most Western diets, it is believed that methionine supplementation is usually not necessary.
What are some good sources of methionine? What forms are available?
Meat, fish and dairy products are all good sources of methionine. Methionine capsules are also available at most health food stores.
What can happen if I don't get enough methionine? What can happen if I take too much? Are there any side-effects I should be aware of?
Low intakes of methionine during pregnancy have been associated with neural tube defects in newborn children. Excessive amounts of methionine in the diet may increase blood cholesterol levels, which could lead to atherosclerosis and cardiovascular disease. This effect appears to be present especially if there is an inadequate intake of folic acid, vitamin B6 and vitamin B12.
At present, there are no known drug interactions with methionine.

What is molybdenum?
Molybdenum is a silverish-white trace element with metallic properties. It is found most often in soils and is usually absorbed through the consumption of plant material. The human body contains about nine milligrams of molybdenum, with the highest concentrations found in the liver, kidneys, bones and skin.
Why do we need it?
Molybdenum is essential for the proper function of certain enzyme-dependent processes, including the metabolism of iron. It also forms part of several body enzymes and is needed to convert a substance called purine into uric acid.
Molybdenum has been used to treat copper toxicity in conditions such as Wilson's disease. Preliminary evidence has suggested that molybdenum might prevent certain types of asthma attacks. It has also been used with fluoride to treat dental decay.
How much molybdenum should I take?
There is currently no recommended daily allowance (RDA) for molybdenum. However, the National Academy of Sciences has deemed the following amounts to be safe and adequate in a normal diet:

• Adult men: between 75-250 micrograms/day
• Adult women: between 75-250 micrograms/day
• Children aged 7-10: between 50-150 micrograms/day
• Infants: between 15-40 micrograms/day
• Pregnant/lactating women: between 75-250 micrograms/day

What are some good sources of molybdenum?
Large amounts of molybdenum are found in milk, beans, dark green leafy vegetables, unrefined cereals and grains. Hard tap water can also supply molybdenum to the diet.
What can happen if I don't get enough molybdenum?
Molybdenum deficiency is virtually nonexistent in the U.S. and is usually seen only in people who have been on prolonged tube or intravenous feeding or have a genetic inability to metabolize molybdenum. Symptoms of deficiency include rapid heartbeat and breathing, headaches, night blindness, anemia, mental disturbances, nausea and vomiting. Some studies conducted in Japan and China have linked low levels of molybdenum with an increased risk of stomach and esophageal cancers.
What can happen if I take too much?
Molybdenum toxicity is extremely rare in the United States. Most health experts agree that an intake of as much as 15 milligrams per day is safe; however, large amounts can interfere with the absorption of copper. In rare cases, excessive molybdenum consumption can cause nausea, diarrhea, or gout-like symptoms such as joint pain and swelling.

Ornithine

What is ornithine? Why do we need it?
Ornithine is an amino acid manufactured by the body. It is produced when another amino acid, arginine, is metabolized during the production of urea, a substance found in human urine. It plays an important role in the metabolism of nitrogen and is believed to stimulate the release of growth hormones.
Several studies have been conducted on the benefits of ornithine, primarily in body builders. Some studies have found that a combination of ornithine and arginine may promote muscle-building activity; other studies have reported increases in lean muscle mass and strength, but these studies have yet to be confirmed independently.
Other clinical studies have found different uses for ornithine. A 1994 study on people with acute illnesses suggested that supplements of ornithine alpha-ketoglutarate helped improve appetite, weight gain and quality of life. Another study conducted in 1998 showed that ornithine alpha-ketoglutarate supplementation improved wound healing and decreased hospital stays in people with severe burns.
How much ornithine should I take?
Most people do not benefit from ornithine supplementation. However, the vast majority of human ornithine studies involve between 5-10 grams of the substance, sometimes in combination with arginine. Some sports physicians recommend between 1,500-2,500mg of ornithine twice daily to stimulate muscle growth.
What are some good sources of ornithine? What forms are available?
In addition to being produced naturally by the body, ornithine can be found in meat, fish, dairy products and eggs. The typical Western diet provides about five grams of ornithine per day.
What can happen if I don't get enough ornithine? What can happen if I take too much? Are there any side-effects I should be aware of?
Since ornithine is produced naturally, it is highly unlikely a deficiency would occur; however, pregnant women and people who have suffered severe trauma or malnutrition may become ornithine deficient. Some patients have experienced gastrointestinal disturbances and insomnia when taking more than 10 grams of ornithine per day.
As of this writing, there are no known drug interactions with ornithine.

Pantothenic Acid

What is pantothenic acid?
Pantothenic acid is a water-soluble vitamin that belongs to the family of B-complex vitamins. Besides being present in a number of food sources, it is also produced in the human body by bacteria in the intestines. Since it is not stored in body fat, after the body uses what it needs, any excess pantothenic acid is excreted via urine or sweat.
Why do we need it?
Pantothenic acid provides an essential role in cellular metabolism and participates in the release of energy from carbohydrates, fats, and proteins. It is also essential for the synthesis of cholesterol, steroids and fatty acids, and aids in the utilization of other vitamins, especially riboflavin.
Studies have shown pantothenic acid to reduce blood cholesterol levels in diabetic patients. Other studies have shown it to stimulate the adrenal glands and increase the production of cortisone and other adrenal hormones important for healthy skin and nerves. Pantothenic acid may also play a protective role against hair loss and rheumatoid arthritis.
How much pantothenic acid should I take?
According to the National Academy of Sciences, the recommended daily allowance (RDA) for pantothenic acid is as follows:

• Adult men: between 4-7 milligrams/day
• Adult women: between 4-7 milligrams/day
• Children aged 7-10: between 4-5 milligrams/day
• Infants: 3 milligrams/day
• Pregnant/lactating women: between 4-7 milligrams/day

What are some good sources of pantothenic acid?
Whole grains, beans, milk and eggs are considered excellent sources of pantothenic acid. Other sources include broccoli, cabbage, and white and sweet potatoes.
What can happen if I don't get enough pantothenic acid?
Because pantothenic acid is produced naturally by the body, deficiency is rare. Symptoms of deficiency include upset stomach, increased risk of upper respiratory infections, fatigue, irritability, burning sensations in the feet and sleep disorders.
What can happen if I take too much?
Because it is water-soluble, the body usually excretes any excess pantothenic acid through sweat or urine. However, very high dosages (>6 grams per day) may cause diarrhea in humans and have been shown to cause liver damage in rats.

Phenylalanine

What is phenylalanine? Why do we need it?
Phenylalanine is an essential amino acid. Along with two other amino acids, tyrosine and methionine, phenylalanine helps the body produce adrenaline. It is also a precursor for other proteins and enzymes, including norepinephrine, epinephrine and dopamine.
Phenylalanine acts as an analgesic and antidepressant. It also acts as an appetite suppressant by administrating the release of an intestinal hormone that signals the brain to feel satiated after eating. As an analgesic, it has been shown to decrease back pain, toothaches, and pain associated with migraine headaches. It has also been used to treat attention deficit disorder, fatigue, Parkinson's disease and premenstrual syndrome.
How much phenylalanine should I take?
The amount of phenylalanine to be taken depends on the condition being treated. For depression, some practitioners recommend 1-4 grams daily; for attention deficit disorder, 0.5 grams; and for Parkinson's disease, 0.5-2.0 grams.
What are some good sources of phenylalanine? What forms are available?
Phenylalanine is found in a variety of sources, including almonds, avocados, bananas, brown rice, cheese, corn, eggs, fish, lima beans, peanuts, pumpkin seeds, sesame seeds and soy products. It is also sold as a supplement in tablet or capsule form.
What can happen if I don't get enough phenylalanine? What can happen if I take too much? Are there any side-effects I should be aware of?
Phenylalanine deficiency can lead to a number of symptoms, including slowed growth, apathy, muscle loss, apathy and weakness. There are no known signs of toxicity from phenylalanine; however, excessive amounts can cause hypertension and/or migraine headaches. Patients already taking antidepressants should not supplement with phenylalanine. It should also be avoided by women who are pregnant or lactating.

Phosphorus

What is phosphorus?
Phosphorus is the second most abundant mineral in the body behind calcium, making up approximately one percent of a person's body weight. It is present in every cell in the body; however, most phosphorus (85%) is concentrated in the bones and teeth.
Why do we need it?
Phosphorus takes part in almost every metabolic reaction in the body. It is necessary for the conversion of dietary carbohydrates, fats and proteins to energy, and forms part of the adenosine triphosphate (ATP) molecule which acts as a reservoir of energy in cells.
Phosphorus combines with calcium to form hydroxyapatite, a major component of the structural part of bones and teeth. It is also a component of some of the major building blocks in the body, including RNA, DNA, and lipids found in the blood and cell membranes..
How much phosphorus should I take?
According to the National Academy of Sciences, the recommended daily allowance (RDA) for phosphorus is as follows:

• Adult men: 700 milligrams/day
• Adult women: 700 milligrams/day
• Children aged 7-10: between 500-1250 milligrams/day
• Infants: between 275-500 milligrams/day
• Pregnant/lactating women: 700 milligrams/day

What are some good sources of phosphorus?
Phosphorus is most prevalent in protein-rich foods such as meat, poultry, cheese and milk; smaller amounts are found in breads and cereals made from refined flour. Most soft drinks contain large amounts of phosphorus, which may lead to excessive intake.
What can happen if I don't get enough phosphorus?
Because phosphorus is so abundant in the average diet, deficiencies are extremely rare. However, alcoholics and patients with kidney or liver disorders may have difficulty absorbing phosphorus. In addition, some antacids that contain large amounts of aluminum may block phosphorus absorption.
Deficiency symptoms include weakness, loss of appetite, bone pain, joint stiffness, irritability, numbness, speech disorders, tremors and mental confusion. Red blood cells may die earlier than normal, leading to anemia. White blood cells may also be affected, which leading to reduced resistance to infection.
What can happen if I take too much?
High levels of phosphorus lead to calcium deficiency. This loss of calcium may in turn increase the risk of disorders such as kidney stones, osteoporosis and atherosclerosis. Excess phosphorus intake can also prevent absorption of iron, magnesium and zinc and decrease vitamin D levels, which may increase the risk of bone disorders and cancer. A 1997 study involving 376 heart disease patients found a relationship between high phosphorus levels and the severity of coronary heart disease.

Potassium

What is potassium?
Potassium is an essential mineral that is involved in both electrical and cellular functions. Although it is a mineral, in the body it is classified as an electrolyte. It is the primary electrolyte found in intracellular fluid.
Why do we need it?
Potassium is an important factor in the regulation of water balance, acid-base levels and blood pressure. It plays a vital role in the transmission of nerve impulses and the building of muscle tissue. It is also required for carbohydrate and protein metabolism.
How much potassium should I take?
According to the National Academy of Sciences, the recommended daily allowance (RDA) for potassium is as follows:

• Adult men: 2000 milligrams/day
• Adult women: 2000 milligrams/day
• Children aged 7-10: 1600 milligrams/day
• Infants: between 500-700 milligrams/day
• Pregnant/lactating women: 2000 milligrams/day

What are some good sources of potassium?
Fish such as salmon, cod, flounder, and sardines are good sources of potassium. Vegetables such as broccoli, peas, lima beans, tomatoes, potatoes (especially potato skins), and leafy green vegetables such as spinach, lettuce and parsley contain potassium. Apples, bananas and apricots are also good sources (dried apricots contain more potassium than fresh apricots).
What can happen if I don't get enough potassium?
Potassium deficiency is uncommon in the United States. However, a variety of factors can cause the loss of potassium from the body, including vomiting, diarrhea, and the taking of certain diuretic drugs.
Moderate potassium deficiency can result in a variety of conditions, including hypertension, congestive heart failure, cardiac arrhythmias, depression and fatigue. Severe deficiency may cause decreased heart rate, extreme muscle weakness, bone fragility and, if left untreated, death.
What can happen if I take too much?
Excess potassium intake can cause a condition called hyperkalemia. Symptoms include weakness, irregular heartbeat, a slow or absent pulse, paralysis, kidney failure and, in extreme cases, respiratory arrest.

Psyllium

What is psyllium? Why do we need it?
Psyllium (also known as psyllium seed) is a soluble fiber. It comes from a shrublike herb called the plantain (no relation to the plant that produces edible plantains). Its ingredients include alkaloids, amino acids, oils, protein, tannins, flavonoids, and a variety of sugars and carbohydrates. Psyllium seeds are oval-shaped, odorless, practically tasteless, and are coated with mucilage. Unlike wheat bran and other fibers, psyllium does not cause excessive gas and bloating.
Used as a dietary fiber, psyllium makes stools softer, which helps relieve constipation, irritable bowel syndrome, hemorrhoids and other intestinal disorders. It is considered a good intestinal cleanser in that it speeds waste matter through the digestive system, shortening the amount of time toxic substances stay in the body and thereby reducing the risk of colon cancer and other diseases.
Soluble fibers such as psyllium can also help prevent the intestine from absorbing cholesterol. Studies have found that adding psyllium to one’s diet can reduce the amount of cholesterol in the blood; when taken in conjunction with certain medications, it can reduce blood cholesterol levels even further.
How much psyllium should I take?
There is no recommended daily allowance, but many herbalists and health professionals taking between _ to two teaspoons of psyllium one or two times a day. The best times to take it are early in the morning and just before going to bed.
What are some good sources of psyllium?
Psyllium seed or husks are the two dietary sources of psyllium fiber.
What can happen if we don't get enough psyllium?
There are no studies that have documented the effects of psyllium deficiency.
What can happen if I take too much? Are there any side-effects I should be aware of?
Do not take psyllium at the same time (or within an hour of the time) you take other medications: it can interfere with the way drugs are absorbed and make some medications less effective. Always take psyllium with a full eight-ounce glass of water, and make sure to drink at least six to eight glasses of water a day.
Another fiber supplement, guar, works the same way psyllium does. If you are already taking guar, do not take psyllium (and vice-versa). Do not give psyllium to a child.
For more information on psyllium, please consult your health care provider.

Pyruvate

What is pyruvate? Why do we need it?
Pyruvate is an enzyme. It is created in the body (in the form of pyruvic acid) during the process of metabolizing carbohydrates and proteins for energy.
Many studies have published results suggesting that pyruvate may aid in weight loss. Three separate controlled studies that combined various amounts of pyruvate (6-10 grams per day) with an exercise program reported greater reduction of body fat in overweight patients compared to those taking a placebo. Some clinical trials indicate that pyruvate supplements may increase the metabolic resting rate and improve endurance during exercise.
Other research indicates that pyruvate functions as an antioxidant, inhibiting the production of harmful free radicals. Preliminary research with animals suggests that because of its antioxidant properties, pyruvate may inhibit the growth of cancer tumors. However, this effect has not been confirmed in human studies.
How much pyruvate should I take?
A recommended daily allowance for pyruvate has yet to be established. Most weight-loss studies conducted in humans have used at least 30 grams of pyruvate a day. However, a study conducted in 1999 found that patients using six grams of pyruvate per day in combination with exercise led to greater weight loss and loss of body fat compared to those who exercised but took a placebo.
What are some good sources of pyruvate? What forms are available?
In addition to being formed in the body during digestion, pyruvate is found in many foods, including red apples, cheese, dark beer and red wine. Many health food stores also sell pyruvate supplements, either alone or as part of a multivitamin.
What can happen if I don't get enough pyruvate? What can happen if I take too much? Are there any side-effects I should be aware of?
High pyruvate intake can cause gastrointestinal disorders such as gas, bloating and diarrhea. At present, there is no evidence of any drug interactions with pyruvate.

Quercetin

What is quercetin? Why do we need it?
Quercetin is a flavanoid, a substance found in fruits, flowers and vegetables. Among other things, flavanoids give objects their color. Most flavanoids have been found to work as both antioxidants and anti-inflammatories, which are useful in treating or preventing a variety of health problems.
Quercetin is effective in reducing allergic reactions and may be beneficial in treating canker sores, hives, asthma and other inflammatory responses. Other conditions for which quercetin may be helpful includes diabetes, dysentery, gout, cataracts, and atopic dermatitis.
Recent research has focused on quercetin's ability to fight certain forms of cancer. In one study, it helped prevent the formation of skin cancer. In another, it was effective against the formation of tumors in patients with ovarian cancer and hepatoma.
How much quercetin should I take?
Most health practitioners recommend 100-250 milligrams of quercetin daily as a general supplement. For other conditions, the dosage can be increased:
For lowered histamine levels and allergy symptoms: 250-600 mg.
For treatment of gout: 200-400 mg of quercetin taken with bromelain between meals.
For treatment of chronic hives: 200-400 mg of quercetin taken approximately 20 minutes before each meal.
What are some good sources of quercetin?
Quercetin can be found in fruits and vegetables (particularly citrus fruits), apples, onions, parsley, green tea and red wine. Flavonoid rich extracts, such as those from grape seed, bilberry and ginkgo biloba, are also good sources of quercetin.
What can happen if we don't get enough quercetin?
No side-effects have been reported concerning quercetin deficiency.
What can happen if I take too much? Are there any side-effects I should be aware of?
No side effects have been associated with quercetin. No problems with excess amounts of quercetin have been documented.
For more information on quercetin, please consult your health care provider.

What is resveratrol? Why do we need it?
Resveratrol is a naturally occurring antioxidant found in a wide variety of plants. It helps to keep blood vessels remain open and pliable and also helps to keep blood platelets from aggregating, or clumping together.
Laboratory tests conducted on animals in 1997 suggest that resveratrol can stop potentially cancerous tumors from forming and prevent existing cancerous tumors from spreading; however, these studies have yet to be conducted in humans. In another series of animal studies conducted in 1997, resveratrol was shown to inhibit acute and chronic inflammation.
How much resveratrol should I take?
While a recommended daily allowance has yet to be established, researchers believe a minimum of 500 milligrams of resveratrol should be taken to help reduce the risk of cancer. A glass of red wine contains approximately 640 micrograms of resveratrol; a handful of peanuts supplies nearly 75 micrograms.
What are some good sources of resveratrol? What forms are available?
Grapes and peanuts are the two main food sources of resveratrol. Resveratrol is concentrated in grape skin. Since the manufacturing process of red wine includes prolonged contact with grape skins, red wine contains far higher amounts of resveratrol than white wine. Resveratrol supplements are also available; they are usually found in combination with grape extracts or other antioxidants.
What can happen if I don't get enough resveratrol? What can happen if I take too much? Are there any side-effects I should be aware of?
Since resveratrol is not classified as an essential nutrient, no definitive deficiency or toxicity levels have been established. At the time of this writing, there are no known adverse reactions or drug interactions associated with resveratrol.

Royal Jelly

What is royal jelly? Why do we need it?
Royal jelly is a mixture of flower nectars, sugars, proteins, vitamins and secretions that is made by worker bees to help develop and maintain a queen bee. Royal jelly is fed to bee larvae until they begin to mature; only the queen bee is fed it throughout her life.
Test tube studies have shown that royal jelly fights bacteria. Animal studies have suggested a variety of actions for royal jelly, including more effective wound healing; enhanced immune function; and the lowering of blood cholesterol levels. Several human studies have also found it to significantly lower cholesterol levels.
How much royal jelly should I take?
Although a recommended daily allowance for royal jelly has yet to be established, many alternative health practitioners recommend 50-100mg per day.
What are some good sources of royal jelly? What forms are available?
Royal jelly is made by worker bees, who feed it to the queen bee. It is available as a supplement in many health food stores.
What can happen if I don't get enough royal jelly? What can happen if I take too much? Are there any side-effects I should be aware of?
Because royal jelly is not an essential nutrient, no deficiencies have been reported. To date, no levels have been established for royal jelly toxicity.
Patients who are susceptible allergies may develop sensitivities to royal jelly, and in some cases may provoke a severe allergic reaction. In addition, some manufacturers have raised concerns over the lack of standardized testing for bacterial or environmental contamination in royal jelly (and other bee products).
At present, no evidence of drug interactions has been reported with royal jelly.

Selenium

What is selenium?
An essential trace element, selenium is nonmetallic, gray in appearance, and similar to sulfur in its chemical composition. It is often available in single or multivitamin supplements.
Why do we need it?
Selenium is needed to activate a number of hormones produced by the thyroid gland. It also activates an antioxidant enzyme called glutathione peroxidase, which may help protect the body from cancer, and has been shown to induce "apoptosis" (programmed cell death) in cancer cells. Selenium also plays a vital role in the functioning of the immune system. Studies have found that selenium supplementation stimulates the activity of white blood cells. It also enhances the effect of vitamin E, one of three vitamins that act as antioxidants.
How much selenium should I take?
According to the National Academy of Sciences, the recommended daily allowance (RDA) of selenium is as follows:

• Adult men: 55 micrograms/day
• Adult women: 55 micrograms/day
• Children aged 7-10: 30 micrograms/day
• Infants: between 10-15 micrograms/day
• Pregnant/lactating women: between 65-75 micrograms/day

What are some good sources of selenium?
Brazil nuts are the best source of selenium. Yeast, whole grains, garlic and seafood are also good sources. Some vegetables may contain considerable amounts of selenium depending on the content of selenium in the soil.
What can happen if I don't get enough selenium?
While most people do not consume enough selenium on a daily basis, severe deficiency is rare. Soils in some areas are selenium deficient, and people who eat foods grown primarily on selenium-poor soils can be at greater risk for deficiency. The most notable condition caused by selenium deficiency is Keshan disease, which causes an abnormality of the heart muscle. Some studies have shown that patients with AIDS have abnormally low levels of selenium. Other research has demonstrated an association between heart disease and depleted levels of selenium.
What can happen if I take too much?
Taking large amounts (more than 1,000 micrograms) of selenium per day can cause the loss of fingernails, teeth, and hair; nausea; and fatigue. In conjunction with iodine-deficiency induced goiter, selenium supplementation has been reported to increase the severity of low thyroid function.

Sodium

What is sodium?
A silvery-white mineral, sodium is one of the most abundant elements in nature. It is usually seen in combination with one or more elements and is chemically very active. About half of the sodium found in the body is in the soft tissues.
Why do we need it?
Sodium plays an essential role in the regulation of blood pressure and blood volume. It also assists with proper muscle contraction and the transmission of nerve impulses. Moderate sodium intake increases resistance to heat cramps and heat stroke, especially during periods of excessive fluid loss through sweating.In addition, manganese plays an important role in the synthesis of cholesterol and fatty acids, and is essential for the utilization of choline, thiamin, biotin, and vitamins C and E. It helps activate enzymes that regulate blood sugar, energy metabolism and function of the thyroid gland.
How much sodium should I take?
According to the National Academy of Sciences, the recommended daily allowance (RDA) for sodium is between 1,100-3,300 milligrams/day.
What are some good sources of sodium?
Sodium occurs naturally in nearly every food, from milk and beets to celery. It is most readily available in flavorings such as table salt, garlic salt, onion salt and soy sauce. One teaspoon of table salt contains approximately 2,300 milligrams of sodium. Sodium is also added to various food products. Added forms include monosodium glutamate, sodium nitrite, baking soda (sodium bicarbonate) and sodium benzoate. Processed meats such as bacon, sausage and ham, and canned soups and vegetables all contain added sodium. Fast foods are generally very high in sodium.
What can happen if I don't get enough sodium?
Sodium deficiency can be attributed to starvation, vomiting, diarrhea, extreme sweating, or any condition with excessive fluid loss. Symptoms of sodium deficiency include intestinal gas, weight loss, short attention span, vomiting, heart palpitations and muscle weakness. Deficiency can cause a buildup of acids in the body, which can lead to arthritis, rheumatism and neuralgia.
What can happen if I take too much?
Excessive sodium intake can cause a loss of potassium in the urine, leading to potassium deficiency. Symptoms of excess sodium include edema, dizziness, and swelling of the legs and face. Excessive salt intake has also been linked to hypertension, and diets high in sodium may increase the likelihood of liver, heart and kidney disease.

Spirulina

What is spirulina? Why do we need it?
Spirulina is a type of blue-green algae, of which there are several species. The most popular are spirulina maxima (which is cultivated in Mexico) and spirulina platensis (which is cultivated in California). It grows best in warm climates and areas with warm, alkaline water.
Spirulina is a rich source of nutrients, especially protein. Sixty-two percent of its composition consists of nonessential amino acids; it is also rich in vitamins, beta-carotene, zinc, manganese, copper, iron, selenium, and essential fatty acids such as GLA. Because of its high nutrient content, and because the cellular walls of spirulina are made up of complex proteins and sugars instead of cellulose, it is easily digested by the body and is considered a vital food source for vegetarians. Many weightlifters also use spirulina as a protein source.
Spirulina is currently being studied to determine its effects on a number of clinical conditions. One recent study indicated that calcium spirulina, a component of spirulina, could protect the body against HIV. Animal studies have determined that another component of spirulina, C-phycocyanin; can reduce inflammation in the colon. Other clinical trials suggest that spirulina can inhibit the growth of some forms of cancers and can reduce the risk of oral cancer in people who chew tobacco.
How much spirulina should I take?
A standard dosage of spirulina is 4-6 tablets (500mg) per day. However, patients should always consult with a health care provider before taking spirulina supplements.
What are some good sources of spirulina? What forms are available?
Spirulina is an algae. Although it can be found growing in warm climates, most spirulina consumed in the U.S. is cultivated in a laboratory. It is readily available in pill or powder form at most health food stores.
What can happen if I don’t get enough spirulina? What can happen if I take too much? Are there any side-effects I should be aware of?
To date, there are no known side-effects or interactions reported with spirulina. However, women who are pregnant or breast-feeding should consult with a health care provider before taking spirulina supplements.

Sulfur

What is sulfur?
The mineral sulfur plays a vital role in the body. As an individual element, it makes up an important part of the proteins responsible for the formation of hair, muscles and skin. It is also a component of bones, teeth and collagen. It is also an important ingredient in insulin, the substance used to regulate blood sugar.
In terms of metabolic processes, sulfur contributes to the digestion and absorption of fat, because it is needed to help make bile acids. It is also necessary for synthesizing collagen, and is required for the metabolism of several vitamins, including thiamine, biotin and pantothenic acid. Many health experts claim that a sulfur-containing supplement known as methylsulfonylmethane (MSM) can treat a wide variety of disorders. To date, these claims remain unsubstantiated.
How much sulfur should I take?
A recommended daily allowance for sulfur has yet to be established. However, because most dietary sulfur is consumed as part of certain amino acids (methionine, cystine and cysteine) found in foods rich in protein, diets that contain high amounts of protein-rich foods should provide an adequate source of dietary sulfur.
What are some good sources of sulfur? What forms are available?
Meat and poultry, organ meats, fish, beans and dairy products are all good sources of sulfur-containing amino acids. Sulfur also occurs in garlic and onions. Many supplements also provide trace amounts of sulfur.
What can happen if I don't get enough sulfur? What can happen if I take too much? Are there any side-effects I should be aware of?
Sulfur deficiencies have yet to be thoroughly documented. A study in the 1930s found that patients with arthritis appeared to have low levels of sulfur, but no definitive link has been established. Protein-deficient diets and use of tobacco may lead to sulfur deficiency, but since most Western diets are high in protein, they probably supply an adequate amount of sulfur.
As of this writing, there are no known side-effects or drug interactions with the use of sulfur supplements.

Taurine

What is taurine? Why do we need it?
Taurine is a non-essential amino acid produced by the body through the synthesis of two other amino acids (methionine and cysteine). It is an important component of bile acids, which are used to absorb fats and fat-soluble vitamins. It also regulates heartbeat; maintains the stability of cell membranes; transports potassium, sodium, calcium and magnesium in and out of cells; and regulates the activity of brain cells. As an antioxidant, it detoxifies toxic substances, retinoids and environmental toxins.
Taurine is believed to play a role in treating a number of conditions, including congestive heart failure, high blood pressure, gallstones, diabetes, and nervous system disorders.
How much taurine should I take?
Because taurine is produced by the body, most people do not need taurine supplements. Depending on the condition, many practitioners typically recommend two grams TID for a total of six grams per day.
What are some good sources of taurine? What forms are available?
Taurine is found in human milk and most infant formulas; however, the amount in these substances is considered inadequate for infants. Good sources of taurine include brewer's yeast, eggs and other dairy products, fish and red meat.
What can happen if I don't get enough taurine? What can happen if I take too much? Are there any side-effects I should be aware of?
Taurine is produced by a combination of cysteine, methionine and vitamin C; low amounts of these substances can in turn lead to taurine deficiency. Low amounts of taurine may cause anxiety, epilepsy, hyperactivity and poor brain function. As of this writing, there are no known toxicity levels for taurine; however, excessive levels may cause diarrhea and peptic ulcers.
Taurine may interact with certain chemotherapy medications. Be sure to consult with a qualified health care provider before taking taurine supplements.

Tyrosine

What is tyrosine? What do we need it?
Tyrosine is a non-essential amino acid that the body synthesizes from phenylalanine, another amino acid. It plays a role in the structure of nearly every protein in the body, and is a precursor of several other substances, including dopamine, norepinephrine and epinephrine.
Through its association with neurotransmitters and hormones, tyrosine is considered vital to normal mental function and alertness. Some studies have shown that tyrosine may reduce the symptoms of Parkinson's disease, combat depression and alleviate environmental and psychological stress. Skin cells also use tyrosine to help create melanin, the dark pigment that protects the skin against the negative effects of ultraviolet light.
Some people are born with a genetic condition called phenylketonuria (PKU), which leaves them unable to metabolize the amino acid phenylalanine. This condition can cause mental retardation and other severe disabilities. While restricting phenylalanine from the diet can prevent these problems, it also leads to low tyrosine levels in many -- but not all -- people with PKU. Tyrosine supplementation may be beneficial in some people with PKU.
How much tyrosine should I take?
Because tyrosine is a non-essential amino acid, daily recommended allowances and requirements have yet to be established. Most people should not supplement with tyrosine. People with phenylketonuria may consider supplementing with tyrosine but should consult with a qualified health practitioner first.
What are some good sources of tyrosine? What forms are available?
Tyrosine can be found in dairy products, fish, meat and some grains, such as wheat and oats. It is also sold as an individual supplement or in conjunction with other amino acids.
What can happen if I don't get enough tyrosine? What can happen if I take too much? Are there any side-effects I should be aware of?
Tyrosine deficiency is common in people with phenylketonuria (PKU); many depressed people also report low tyrosine levels. A lack of tyrosine may cause a variety of conditions, including muscle loss, weaknes, low protein levels, mood disorders and liver damage. There are no known signs of toxicity from tyrosine; however, patients who are allergic to certain food proteins may want to avoid tyrosine supplements.
Tyrosine may increase the effect of some antidepressants. Make sure to consult with a qualified health care provider before taking tyrosine supplements.