1 The table lists the Daily Values (DVs) based on an intake of 2,000 calories, for adults and children four or more years of age. The nutrients in the table above are listed in the order in which they are required to appear on a dietary supplement label. This list includes only those nutrients for which a DV has been established.
These levels may prevent serious deficiency diseases such as pellagra, beriberi and scurvy, however Dr. Emanuel Cheraskin (1916–2001) demonstrated in the late 1970s that the optimal healthy intake of many of these is far higher. For example, we know now that at least 1,000, and even up to 2,000, mg of vitamin C is far healthier. And in adults at least 5,000 units of D3 is healthier.
2 The UL is the tolerable upper limit according to the U.S. government.
Antioxidants
Antioxidants are essential for optimal health. If you eat a wide variety of real food, especially if 80 percent of your food intake is from the plant kingdom, you may get adequate antioxidants. These compounds help decrease free radical molecules, which damage cells and lead to every known disease. The best way to measure antioxidant capacity is Oxygen Radical Absorbance Capacity (ORAC). The following are the most critical antioxidants:
Anthocyanins—these great health enhancers are abundant in many fresh fruits and vegetables, especially the red, orange, and blue ones.
Ascorbic acid—this is vitamin C, and although ascorbic acid in foods is usually associated with bioflavonoids, Szent-Györgyi (1893–1986), who discovered vitamin C, took 10 grams of ascorbic acid daily. In addition, Linus Pauling (1901–94), an eminent 20th-century scientist, was said to take 25 grams. Bioflavonoids are additional antioxidants, but according to Szent-Györgyi and Linus Pauling, they are not essential, and most research on vitamin C has been done with ascorbic acid. I recommend for adults an average of 2,000 mg or 2 grams daily. In viral infections, I have given IVs with 25 to 50 grams daily for a few days. And when treating cancer patients, I have used up to 100 grams IV daily for two or more weeks.
Carotenoids—this family of yellow, orange, and red compounds includes beta carotene, astaxanthin, and lycopene. They are precursors to vitamin A and are safe at very high doses. I prefer 25,000 units of beta carotene and 4 to 10 mg of astaxanthin daily. If you eat cooked tomatoes three times a week, you will get plenty of carotenoids, including lycopene and lutein. Vitamin C, beta carotene and vitamin E work synergistically, and all three are essential for a healthy immune system.
CoQ10 (Ubiquinone)—another master immune enhancer, as well as helping to prevent atherosclerosis. It is also available in a slightly different form as ubiquinol, which is much more expensive. Although ubiquinol may be more potent, mg for mg, I do not think the cost difference is worthwhile. A minimum of 60 mg daily is essential. If you are unfortunate enough to have been placed on a statin drug, you should take 300 mg of CoQ10 daily, to minimize many of the toxic effects of statins.
Flavinoids—additional antioxidants plentiful in fruits and vegetables.
Polyphenols—the final big category of antioxidants, best obtained from a diet plentiful in fruits and vegetables.
Essential Vitamins
Vitamin A—mostly from fish oils, such as cod liver oil. It is not essential if you get adequate carotenoids in your diet. No more than 5,000 units of vitamin A daily are advised, and I take none, because I get adequate carotenoids. Long-term intakes of 10,000 units of vitamin A can be toxic, and 25,000 units daily will make most people toxic within six months or less—with severe headaches and, essentially, swelling of the brain. Beta carotene, astaxanthin, lycopene and lutein are the antioxidants needed to provide vitamin A.
The B Vitamins
All the B vitamins are essential and required for day-to-day metabolism, energy, and function, especially brain function. Although there are recommended daily allowances and minimum daily requirements, there is considerable evidence that, under many stresses, much larger dosages are needed and indeed vital. Personally I think an average intake of 25 mg each of B1, B2, B3, B5, and B6 is wise.
B1, Thiamin—deficiency of B1 leads to beriberi, optic nerve damage, Korsakoff’s syndrome, peripheral neuropathy, and heart failure. All animals require B1, which is made in bacteria, fungi, and plants. Interestingly, B1 is one of the few vitamins which can safely be taken in huge dosages, even up to 1,000 mg. Benfotiamine is a derivative of thiamin, that has been particularly useful in painful nerve disorders and is one of the safest energy boosters; 300 mg daily may give a big boost in energy.
B2, Riboflavin—B2 deficiency causes bloodshot eyes, extreme sensitivity to light, irritability of the eye, infections in the mouth and throat, a weak immune system, and sore tongue and lips. It is critical to energy production and to metabolism in general. Interestingly, 400 mg of riboflavin daily has been very helpful for some migraine patients.
B3, Niacin—B3 deficiency leads to pellagra with delusions, diarrhea, inflamed mucous membranes, mental confusion, and scaly, sore skin, as well as increased risk of type 1 diabetes, Alzheimer’s disease, atherosclerosis, cataracts, and osteoarthritis. Niacin dilates blood vessels, and even 100 mg may cause significant burning sensations in the skin. On the other hand, 500 mg of timed-release niacin is one of the safest and most effective natural ways to lower cholesterol levels. Another form of niacin, niacinamide or nicotinamide, at dosages of 1,500 mg daily, is helpful in osteoarthritis and can be used in orthomolecular psychiatry at even larger dosages to help some psychoses.
B4—no longer considered a vitamin. Also know as adenine, it is a critical component of DNA and RNA.
B5, Pantothenic acid—B5 is one of the most popular “folk remedies” used to treat everything from dandruff to gray hair. B5 deficiency mainly leads to general loss of energy, as B5 is critical to proper metabolism of fats, as well as proteins and carbohydrates. In general, true deficiency occurs primarily in alcoholics and individuals on radically deficient diets. Meats, dairy products, and whole grains are all good sources of B5. High dosages of B5 may cause diarrhea, so I would not recommend more than 25 mg daily, except in rare medically supervised situations.
B6, Pyridoxine (also pyridoxyl and pridoxamine)—B6 occurs in nature in much smaller concentrations than B1, B2, and B3. Deficiency is found especially in patients with heart disease, atherosclerosis, premenstrual syndrome, and carpal tunnel syndrome. It works synergistically to assist in magnesium metabolism, and is safe long term at 100 mg per day. In short-term use, carpal tunnel syndrome responds well to 1,000 mg daily for one month only, 500 mg daily for the second month, and then 100 mg daily. Longer-term use of over 100 mg daily may lead to significant neuropathy.
B7, Biotin—B7 deficiency leads to fatigue, depression, hair loss, nausea, muscle pains, and anemia. Since it is widely available in a variety of foods, deficiency implies a very inadequate diet, or may be found in those