Guest guest Posted July 31, 2003 Report Share Posted July 31, 2003 VITAMIN A & carotenoids (including beta carotene) Beta carotene plus vitamin C, vitamin E and zinc can slow the progression of age-related macular degeneration. Well designed studies have NOT shown a reduction in the risk of hear disease, stroke or cancer. Large amounts -- 10,000 IU or more of supplemental vitamin A (but not beta carotene) can harm bones and may make hip fractures more likely. Very large amounts can cause brain damage, liver damage and birth defects if taken by pregnant women. MEN 900mcg WOMEN 700mcg FROLIC ACID (often grouped with B vitamins) Helps prevent birth defects in fetuses if taken during the first few weeks of pregnancy. Lowers homocrysteine levels and my reduce heart disease and stroke risk. May also reduce the risk of colon cancer. In women who consume alcohol, may offset the increased risk of breast cancer. Can increase the risk of neurological problems in people lacking adequate Vitamin B12. If you take a foliate pill, be sure you also receive at least 6MCG of B12 400mg to protect fetuses, 800mcg to 2,400mcg to lower homocysteine levels VITAMIN B6 Helps lower homocysteine levels and may reduce heart disease and stroke risk. Regular intake of high doses can cause nerve damage. MEN 19-43 1.3 mg; 50 or older 1.7mg WOMEN 19-49 1.3mg 50 or older 1.5mg VITAMIN B12 Helps lower homocysteine levels and may reduce heart disease and stroke risk. B12 deficiency is common in people over 50 years old. 6mcg to 9mcg VITAMIN C May protect against cataracts. In one study a mix of Vit C, Vit E, beta carotene and zinc slowed the progression of age related macular degeneration. Well designed studies have not found the hoped for reduction in heart disease, stroke or cancer nor have the confirmed that Vit C can prevent or shorten colds. High doses may cause anemia in certain people. MEN: 90mg WOMEN: 75mg Smokers should add 35 mg VITAMIN D Keeps bones healthy, boosts bone mineral density and reduces the risk of nonspinal factures. Many people need supplemental Vit D. High doses (more then 50,000 IU) can cause dangerously abnormal blood levels of several minerals AGES 19-50 5mcg (200IU) 51-70 10mcg (400IU) 70 and older 15 mcg (600IU) VITAMIN E In one study a mix of Vit E, Vit C, beta carotene and zinc slowed the progression of age related macular degeneration. May protect against prostate cancer and cognitive decline. Well designed studies have not found the hoped for reduction in heart disease, stroke or cancer. Can cause excessive bleeding in surgical patients or people taking anticoagulants such as warfarin. AT LEAST 15IU SOURCE: "Vitamins", published by Harvard Medical School health.harvard.edu/vitamins Quote Link to comment Share on other sites More sharing options...
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