1Vitamin Ahttp://en.wikipedia.org/wiki/Vitamin_AVitamin A is a fat-soluble vitamin and the generic name for a family of similar compounds that are especially important for vision, reproduction and bone health.vision, gene transcription, immune function, embryonic development and reproduction, bone metabolism,
haematopoiesis, skin health, antioxidant activity.2,300 IU (Adult Females), 3,000 IU (Adult Males)liver, carrots, broccoli, sweet potatos, kale, butterhttp://www.iherb.com/Nature-s-Way-Vitamin-A-10-000-IU-100-Softgels/1886?at=02Vitamin Dhttp://en.wikipedia.org/wiki/Vitamin_dVitamin D is a group of fat-soluble secosteroids, the two major physiologically relevant forms of which are vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol).essential for calcium absorption and the immune system, cancer prevention, and reduced risk of cardiovascular disease.600 IU (Adults)direct sun exposure, catfish, salmon, tuna, eggshttp://www.iherb.com/Now-Foods-Vitamin-D-3-2-000-IU-240-Softgels/16272?at=03Vitamin Chttp://en.wikipedia.org/wiki/Vitamin_CVitamin C or L-ascorbic acid or L-ascorbate is an essential water-soluble nutrient for humans and certain other animal species, in which it functions as a vitamin. In living organisms, ascorbate is an anti-oxidant, since it protects the body against oxidative stress.A powerfull antioxidant, which also supports the immune system and the synthesis of collagen.75 mg (Adult Females), 90 mg (Adults Males)kiwifruit, broccoli, papaya, strawberries, orangeshttp://www.iherb.com/Nature-s-Way-Vitamin-C-500-with-Rose-Hips-250-Capsules/1806?at=04Vitamin Ehttp://en.wikipedia.org/wiki/Vitamin_EVitamin E is fat-soluble and a generic term for tocopherols and tocotrienols.antioxidant22.5 IU (Adults)asparagus, avocado, eggs, milk, nuts, seedshttp://www.iherb.com/Natural-Factors-Mixed-E-200-IU-Vitamin-E-90-Softgels/2657?at=05Vitamin Khttp://en.wikipedia.org/wiki/Vitamin_KVitamin K is a fat-soluble vitamin that's essential for normal blood clot formation.normal blood clot formation, bone mineralization and cell growth.90 mcg (Adult Females), 120 (Adult Males)kale, broccoli, parsleyhttp://www.iherb.com/Solgar-Vitamin-K-100-mcg-250-Tablets/14824?at=06Vitamin B1http://en.wikipedia.org/wiki/ThiaminAlso known as Thiamin, Vitamin B1 is a water-soluble B vitamin.Helps in the conversion of blood sugar into energy and supports the nervous system. It is also important for cardiovascular health.1.1 mg (Adult Females), 1.2 mg (Adult Males)whole grains, fortified grainshttp://www.iherb.com/Nature-s-Way-B-50-Complex-100-Capsules/1857?at=07Vitamin B2http://en.wikipedia.org/wiki/RiboflavinVitamin B2, also known as Riboflavin, is an easily absorbed micronutrient with a key role in maintaining health.Vitamin B2 is a coenzyme precursor that indirectly impacts the growth and repair of skin and amino acid synthesis. It also supports vision.1.1 mg (Adult Females), 1.3 mg (Adult Males)asparagus, bananas, cottage cheese, milkhttp://www.iherb.com/Nature-s-Way-B-50-Complex-100-Capsules/1857?at=08Vitamin B3http://en.wikipedia.org/wiki/NiacinAlso known as Niacin, Vitamin B3 is a water-soluble vitamin and one of the essential human nutrients.supports energy production, helps maintain a normal appetite14 mg (Adult Females), 16 mg (Adult Males)chicken, beef, eggs, avocados, fortified cerealhttp://www.iherb.com/Nature-s-Way-B-50-Complex-100-Capsules/1857?at=09Vitamin B6http://en.wikipedia.org/wiki/Vitamin_B6A water-soluble vitamin and is part of the vitamin B complex group.amino acid, glucose and lipid metabolism, neurotransmitter synthesis, hemoglobin synthesis and function, gene expression1.3 mg (Adults)tuna, bananas, chicken, turkey, salmon, beefhttp://www.iherb.com/Nature-s-Way-B-50-Complex-100-Capsules/1857?at=010Vitamin B5http://en.wikipedia.org/wiki/Vitamin_B5Also known as pantothenic acid, Vitamin B5 is a water-soluble B vitamin that is essential to all forms of life.synthesis and metabolism of proteins, carbohydrates, and fats5 mg (Adults)sunflower seeds, yogurt, corn, broccoli, cauliflowerhttp://www.iherb.com/Nature-s-Way-B-50-Complex-100-Capsules/1857?at=011Vitamin B12http://en.wikipedia.org/wiki/Vitamin_B12A water soluble B vitamin with a key role in the normal functioning of the brain and nervous system, and for the formation of blood.necessary for healthy brain and nervous system function2.4 mcg (Adults)clams, mussels, crab, salmon, beefhttp://www.iherb.com/Nature-s-Way-B-50-Complex-100-Capsules/1857?at=012Folic Acidhttp://en.wikipedia.org/wiki/Folic_acidAlso known as Vitamin B9, this water soluble vitamin is essential to numerous bodily functions.reduces risk of birth defects, healthy brain and memory function, required for DNA synthesis400 mcg (Adults)spinach, asparagus, turnip greens, beanshttp://www.iherb.com/Nature-s-Way-Folic-Acid-800-mcg-100-Capsules/1968?at=013Biotinhttp://en.wikipedia.org/wiki/BiotinA water-soluble B-complex vitamin (B7).believed to help strengthen hair and nails, essential for the metabolism of fatty acids30 mcg (Adults)eggs, liver, pork, whole wheat breadhttp://www.iherb.com/Now-Foods-Biotin-1000-mcg-100-Capsules/445?at=014Calciumhttp://en.wikipedia.org/wiki/CalciumThe most common mineral in the human body and a nutrient necessary for life.muscle contraction, supports bone health1000 mg (Adults)low-fat yogurt, milk, sardineshttp://www.iherb.com/Now-Foods-Calcium-Citrate-Caps-240-Vcaps/479?at=015Iodinehttp://en.wikipedia.org/wiki/IodineA trace element required by humans for proper thyroid function.required for proper thyroid function150 mcg (Adults)iodized salt, cod, shrimp, canned tunahttp://www.iherb.com/Now-Foods-Potassium-plus-Iodine-180-Tablets/767?at=016Magnesiumhttp://en.wikipedia.org/wiki/MagnesiumA trace mineral involved in over 300 biochemical reactions in the body.maintenance of normal blood pressure levels, supports healthy nerve function and muscle contraction320 mg (Adult Females), 420 mg (Adult Males)almonds, cashews, soybeans, oatmeal, peanutshttp://www.iherb.com/Now-Foods-Magnesium-Citrate-200-mg-250-Tablets/691?at=017Zinchttp://en.wikipedia.org/wiki/ZincA trace mineral believed to possess antioxidant properties and support a healthy immune system.reproductive health, antioxidant, healthy immune function, speeds up recovery from an injury11 mg (Adult Males), 8 mg (Adult Females)beef, beans, nuts, almonds, whole grainshttp://www.iherb.com/Now-Foods-Zinc-50-mg-250-Tablets/883?at=018Seleniumhttp://en.wikipedia.org/wiki/SeleniumA trace mineral and an essential micronutrient.antioxidant, supports cardiovascular health and the immune system55 mcg (Adults)brazil nuts, tuna, beef, wheat germhttp://www.iherb.com/Now-Foods-Selenium-Yeast-Free-100-mcg-250-Tablets/813?at=019Copperhttp://en.wikipedia.org/wiki/CopperAn essential trace element for humans.involved in several enzymatic reactions related to energy production, connective tissue formation and iron metabolism0.9 mg (Adults)oysters, beef or lamb liver, Brazil nuts, black pepperhttp://www.iherb.com/Twinlab-Copper-Caps-2-mg-100-Capsules/2337?at=020Manganesehttp://en.wikipedia.org/wiki/ManganeseManganese is an essential trace mineral in all forms of life.important for healthy skin, bone health, cartilage formation, energy production1.8 mg (Adult Females), 2.3 mg (Adult Males)pineapple, brown rice, garbanzo beans, soybeanshttp://www.iherb.com/Source-Naturals-Manganese-15-mg-250-Tablets/1278?at=021Chromiumhttp://en.wikipedia.org/wiki/ChromiumA trace mineral required for fat, carbohydrate and protein metabolism.maintains healthy blood sugar levels, may improve appetite35 mcg (Adult Males), 25 mcg (Adult Females)yerba mate, broccoli, grape juicehttp://www.iherb.com/Now-Foods-Chromium-Picolinate-200-mcg-250-Capsules/508?at=022Molybdenumhttp://en.wikipedia.org/wiki/MolybdenumAn essential trace mineral.functions as a cofactor for several enzymes45 mcg (Adults)beans, eggs, sunflower seeds, lentils, cucumbershttp://www.iherb.com/Country-Life-Chelated-Molybdenum-150-mcg-100-Tablets/15298?at=023Green Tea Extracthttp://en.wikipedia.org/wiki/Green_tea_extractA herbal derivative from green tea leaves (camellia sinensis), which contains antioxidant ingredients – mainly green tea catechins.supports healthy immune function, may aid in weight loss efforts, may help maintain a healthy cardiovascular systemTypical dose: 400 - 500 mgn/ahttp://www.iherb.com/Now-Foods-Green-Tea-Extract-Antioxidant-Protection-400-mg-100-Capsules/629?at=024Alpha Lipoic Acidhttp://en.wikipedia.org/wiki/Lipoic_acidA natural compound produced by the body in small amounts and generally difficult to obtain through diet.antioxidant, may promote cardiovascular healthTypical dose: 300 mgliver, spinach, broccolihttp://www.iherb.com/Natrol-Alpha-Lipoic-Acid-300-mg-50-Capsules/2283?at=025Ginko Biloba Extracthttp://en.wikipedia.org/wiki/Ginkgo_bilobaThe leaves of this ancient tree have been used for centuries to promote mental health.believed to support healthy brain function, memory, cognition, and a postive moodTypical dose: 120mgn/ahttp://www.iherb.com/Natrol-Ginkgo-Biloba-120-mg-60-Capsules/7248?at=026Acetyl L-Carnitinehttp://en.wikipedia.org/wiki/AcetylcarnitineAn amino acid and a powerful antioxidant.antioxidant, cognitive support / memory enhancer, improved male fertilityTypical dose: 500 - 750 mgbeef steak, ground beef, pork, canadian baconhttp://www.iherb.com/Now-Foods-Acetyl-L-Carnitine-750-mg-90-Tablets/6110?at=027CoQ10http://en.wikipedia.org/wiki/Coenzyme_Q10A vitamin-like, fat-soluble compound that acts as an antioxidant.promotes healthy cardiovascular function, antioxidantTypical dose: 50 - 200 mgbeef, chicken, herring, canola oilhttp://www.iherb.com/Now-Foods-CoQ10-50-mg-100-Softgels/492?at=028Grape Seed Extracthttp://en.wikipedia.org/wiki/Grape_seed_extractAn industrial derivative from whole grape seeds, which containins powerful antioxidants.supports hearth health, wound healing, oral healthTypical dose: 120 - 200 mgn/ahttp://www.iherb.com/Grape-Seed-Extract-120-mg-100-Capsules/21564?at=029Milk Thistle Extracthttp://en.wikipedia.org/wiki/Milk_thistleA herb believed to support healthy liver function.promotes healthy liver function, antioxidantTypical dose: 200 - 600 mgn/ahttp://www.iherb.com/Now-Foods-Silymarin-Milk-Thistle-Extract-150-mg-120-Vcaps/794?at=030Quercetinhttp://en.wikipedia.org/wiki/QuercetinA plant-derived flavonoid found in fruits, vegetables, leaves and grains.antioxidant, natural anti-inflammatory, may help reduce symptoms of allergies and respiratory diseases such as bronchitis and asthmaTypical dose: 500 mgapples, onions, parsley, tea, red winehttp://www.iherb.com/Jarrow-Formulas-Quercetin-500-500-mg-200-Capsules/120?at=032Resveratrolhttp://en.wikipedia.org/wiki/ResveratrolA polyphenol found in red wine believed to promote cardiovascular health.antioxidant, supports healthy cardiovascular functionTypical dose: 100 - 200 mgred winehttp://www.iherb.com/Country-Life-Resveratrol-Plus-60-Veggie-Caps/7394?at=033Luteinhttp://en.wikipedia.org/wiki/LuteinAn antioxidant carotenoid believed to promote healthy vision.vision supportTypical dose: 20 mgkale, spinach, garden peas, zucchinihttp://www.iherb.com/Jarrow-Formulas-Lutein-60-Softgels/139?at=034Black Pepper Extracthttp://en.wikipedia.org/wiki/Black_pepperBlack pepper is a flowering vine in the family Piperaceae, cultivated for its fruit, which is usually dried and typically used as a spice and seasoning.believed to improve nutrient absorptionTypical dose: 5 - 10mgn/ahttp://www.iherb.com/Source-Naturals-Bioperine-10-mg-120-Tablets/992?at=035Boronhttp://en.wikipedia.org/wiki/BoronAn essential trace mineral.may reduce risk of arthritis and prostate cancer in menTypical dose: 3 mgapples, pears, prunes, raisinshttp://www.iherb.com/Nature-s-Way-Boron-Chelate-3-mg-100-Capsules/1854?at=036Zeaxanthinhttp://en.wikipedia.org/wiki/ZeaxanthinZeaxanthin is one of the two primary carotenoids contained within the retina of the eye.antioxidant, may support eye healthTypical dose: 1 - 4 mgkale, spinach, romaine lettuce, broccoli, zucchinihttp://www.iherb.com/Source-Naturals-Zeaxanthin-with-Lutein-10-mg-60-Capsules/4547?at=037L-Argininehttp://en.wikipedia.org/wiki/ArginineA conditionally essential amino acid and a precursor to nitric oxide.wound healing, immune function, supports healthy circulation, may enhance sexual function in menTypical dose: 1000 - 2000 mgdairy products, beef, pork, poultry, wheat germhttp://www.iherb.com/Now-Foods-L-Arginine-1000-mg-120-Tablets/411?at=038Garlic Extracthttp://en.wikipedia.org/wiki/GarlicA plant used throughout history for both culinary and medicinal purposes.supports cardiovascular health, improves circulationTypical dose: 400 - 600 mgGarlichttp://www.iherb.com/Wakunaga-Kyolic-Aged-Garlic-Extract-Formula-109-80-Capsules/18198?at=039Vinpocetinehttp://en.wikipedia.org/wiki/VinpocetineA substance dervied from vincamine, a compound found in the leaves of the periwinkle plant.may support concentration and memoryTypical dose: 10 mgn/ahttp://www.iherb.com/Source-Naturals-Vinpocetine-10-mg-120-Tablets/1503?at=040Phosphatidylserinehttp://en.wikipedia.org/wiki/PhosphatidylserineA type of fat found in the body with the highest concentrations in the brain.may improve memory and cognitionTypical dose: 100 mgmackerel, herring, eel, tuna, chicken, beefhttp://www.iherb.com/Jarrow-Formulas-PS-100-100-mg-60-Softgels/273?at=042Valerian Extracthttp://en.wikipedia.org/wiki/Valerian_(herb)A herb most known for its sedative properties.natural sleep aid, sedativeTypical dose: 400 - 1000 mgValerian Roothttp://www.iherb.com/Nature-s-Way-Valerian-Standardized-90-Capsules/2062?at=043Melatoninhttp://en.wikipedia.org/wiki/MelatoninA hormone naturally produced by the body. Most well known for its role in the regulation of sleep cycles.promotes healthy sleep, antioxidantTypical dose: 0.5 - 3 mgn/ahttp://www.iherb.com/Now-Foods-Melatonin-3-mg-60-Capsules/14810?at=044St. John's Worthttp://en.wikipedia.org/wiki/St_John's_wortA herb that has been used for over 2000 years to treat a variety of health issues.believed to support emotional well-being, aids with depressionTypical dose: 350 - 450 mgn/ahttp://www.iherb.com/Nature-s-Way-St-John-s-Wort-Standardized-90-Capsules/2079?at=045Cholinehttp://en.wikipedia.org/wiki/CholineCholine is a water-soluble essential nutrient. It is usually grouped within the B-complex vitamins.important for healthy nerve function, brain health550 mg (Adult Males), 425 mg (Adult Females)beef liver, soy lecithin, wheat germ, codfishhttp://www.iherb.com/Now-Foods-Choline-Inositol-500-mg-100-Capsules/513?at=046Inositolhttp://en.wikipedia.org/wiki/InositolClassified as a form of carbohydrate which plays an important role as the structural basis for a number of secondary messengers in eukaryotic cells.helps maintain nutrient transfer across cell membranes, aids in the conversion of fatsTypical dose: 500mgcereals with high bran content, nuts, beanshttp://www.iherb.com/Twinlab-Inositol-Caps-500-mg-100-Capsules/2351?at=048Tumeric Extracthttp://en.wikipedia.org/wiki/TurmericA spice believed to provide possible benefits in Alzheimer's disease, cancer, arthritis, and other clinical disorders.anti-inflamatory, antioxidant,Typical dose: 600 - 1100 mgtumerichttp://www.iherb.com/Now-Foods-Curcumin-60-Vcaps/307?at=049Lycopenehttp://en.wikipedia.org/wiki/LycopeneLycopene is a bright red carotene and carotenoid pigment and phytochemical found in tomatoes and other red fruits and vegetables.antioxidant, may support cardiovascular healthTypical dose: 10 - 20mgtomato, watermelon, pink grapefruit, papayahttp://www.iherb.com/Now-Foods-Lycopene-Double-Strength-20-mg-50-Softgels/332?at=050L-Glutaminehttp://en.wikipedia.org/wiki/GlutamineConsidered a "conditionally essential" amino acid since deficiency typically only occurs when the body is under stress.may aid in exercise recovery, may help maintain gastrointestinal tract healthTypical dose: 5000 mgbeef, chicken, fish, eggs, milk, wheat, cabbagehttp://www.iherb.com/Now-Foods-L-Glutamine-Powder-35-3-oz-1-kg/612?at=051L-Tryptophanhttp://en.wikipedia.org/wiki/TryptophanAn essential amino acid.may promote restful sleep and improve moodTypical dose: 500 mgeggs, turkey, spirulina, cod, soybeanshttp://www.iherb.com/Source-Naturals-L-Tryptophan-500-mg-60-Capsules/7276?at=052L-Cysteinehttp://en.wikipedia.org/wiki/CysteineA non-essential amino acid.may promote healthy skin, hair and nailsTypical dose: 500 mgpork, chicken, turkey, red peppers, garlic, onionshttp://www.iherb.com/Now-Foods-L-Cysteine-500-mg-100-Tablets/538?at=054Cinnamonhttp://en.wikipedia.org/wiki/CinnamonA spice obtained from the inner bark of several trees from the genus Cinnamomum.antioxidant, may help maintain healthy blood sugar levelsTypical dose: 500 - 600 mgCinnamon Barkhttp://www.iherb.com/Now-Foods-Cinnamon-Bark-600-mg-120-Capsules/1103?at=056Glucosaminehttp://en.wikipedia.org/wiki/GlucosamineAn amino sugar found in the fluids surrounding joints.promotes joint healthTypical dose: 1000 - 1500 mgn/ahttp://www.iherb.com/Now-Foods-Glucosamine-Chondroitin-with-MSM-180-Capsules/581?at=058MSMhttp://en.wikipedia.org/wiki/MethylsulfonylmethaneA natural source of sulfur.supports joint healthTypical dose: 1000 mgyogurt, sunflower seeds, garlic, soybeanshttp://www.iherb.com/Nature-s-Way-MSM-Pure-OptiMSM-1000-mg-200-VCaps/2488?at=059Huperzine Ahttp://en.wikipedia.org/wiki/Huperzine_AA botanical most known for its memory enhancing properties.memory supportTypical dose: 200 mcgn/ahttp://www.iherb.com/Source-Naturals-Huperzine-A-200-mcg-120-Tablets/6335?at=0