It can protect the heart by reducing blood pressure, altering lipid profiles, and reducing levels of Homocysteine.
It can improve brain functions, regulating mood and intelligence and boosting memory and processing.
It may lower the risk and severity of liver disease.
Choline supplements taken during pregnancy may reduce the risk of neural tube defects in unborn babies.
Choline may lower the risk of breast cancer.
Dosage
Dosage
The daily Adequate Intakes (AIs) of Choline:
Infants 0-6 months, 125 mg; 7-12 months, 150 mg.
Children 1-3 years, 200 mg; 4-8 years, 250 mg; 9-13 years, 375 mg; Males 14 to 18 years, 550 mg; Females 14-18 years, 400 mg.
Adults; Males 19 years and older, 550 mg; Females 19 years and older, 425 mg.
Pregnant women, 450 mg; breast-feeding women 550 mg.
The maximum upper intake level [maximum daily intake] of Choline:
Children 1-3 years, 1000 mg; 4-8 years, 1000 mg; 9-13 years, 2000 mg; Males 14 to 18 years, 3000 mg; Females 14-18 years (including pregnancy and lactation), 3000 mg.
Adults; Males 19 years and older, 3500 mg; Females 19 years and older (including pregnancy and lactation), 3500 mg.
Deficiency Symptoms
Deficiency Symptoms
Muscle damage, liver damage, and nonalcoholic fatty liver disease.
A raised risk of neural tube defects in unborn babies. Thus Choline is extremely important during pregnancy.
Supplementing with Cranberry can help prevent urinary tract infections (UTIs) by preventing the E. coli bacteria from attaching to the lining of the urethra and the bladder.
Cranberries reduce oxidative stress and fight free radicals with their powerful antioxidants which are more effective than vitamin E.
It boosts the immune system and reduces the symptoms of both influenza A and B virus infections.
It may protect against several types of tumors and slow their growth.
Cranberry supplements may lower the risk of cardiovascular diseases by increasing HDL (good cholesterol), lowering LDL (bad cholesterol) and reducing inflammation.
It may support teeth and gum health by preventing bacterial growth in the mouth.
It may reduce the risk of stomach ulcers by preventing H. pylori bacterial infections in the stomach.
Supplementing with cranberry is better than having dried Cranberry, Cranberry sauce or drinking cranberry juice due to the fact that they contain added sugar unlike Cranberry supplements.
Dosage
Dosage
There is no standard dosage for Cranberry supplements.
Cranberry extract 360 mg (36 mg proanthocyanidins) has been used twice daily for 6 weeks.
It may improve the body’s sensitivity to insulin in some cases. For individuals with metabolic syndrome, women with gestational diabetes and women with polycystic ovary syndrome (PCOS).
It may improve depression symptoms for some people not all.
Inositol supplements can reduce symptoms of some anxiety disorders. Such as panic disorder and obsessive-compulsive disorder (OCD).
It may improve several reproductive functions in women with polycystic ovary syndrome (PCOS), including the regulation of menstrual cycle, ovulation as well as fertility.
Dosage
Dosage
There is no official recommended dose for Myo-inositol (MYO) or D-chiro-inositol (DCI).
Some doses appeared to be effective in studies:
For Polycystic Ovary Syndrome (PCOS): 1.2 grams of DCI once daily, or 2 grams of MYO and 200 mcg of folic acid twice daily for 6 months.
For Type 2 Diabetes: 1 gram of DCI and 400 mcg folic acid once daily for 6 months.
For Gestational Diabetes: 2 grams of MYO and 400 mcg of folic acid twice daily during pregnancy.
For Mental Health: 12–18 grams of Myo-inositol (MYO) once daily for 4–6 weeks.
For Metabolic Syndrome: 2 grams of MYO twice daily for one year.
Deficiency Symptoms
Deficiency Symptoms
Inositol deficiency is very rare in healthy adults and have not been reported.
However symptoms may include:
alopecia (a condition in which hair is lost from some or all areas of the body), eczema, insomnia, constipation and hyperlipidemia.
They support eye health and may help reduce the progression of many eye diseases including:
Age-related macular degeneration (AMD): reducing its progression that can lead to blindness.
Diabetic retinopathy: they reduce oxidative stress that can damage the eyes.
Uveitis which is the inflammation of the middle layer of the eye: Lutein and Zeaxanthin reduces this inflammation.
Cataracts which are the clouding of the lenses of the eyes that lead to a decrease in vision: Lutein and Zeaxanthin slow their formation.
They can protect cells from oxidative damage. Due to their potent antioxidant effects.
Lutein and Zeaxanthin may reduce the risk of heart disease by reducing the effects of LDL (bad cholesterol).
Lutein and Zeaxanthin may protect the skin from sun damage, dryness, inflammation and tumors. They also improve skin tone.
Dosage
Dosage
There is no standard daily dose for Lutein and Zeaxanthin, but most studies show health benefits in taking 10 mg daily of Lutein and 2 mg daily of Zeaxanthin.
Researchers estimate that up to 1 mg per kg of Lutein and 75 mg per kg of Zeaxanthin daily are safe. This means for a 70kg person, the safe doses are: 70 mg of Lutein and 53 mg of Zeaxanthin.
Lutein and Zeaxanthin are better absorbed when taken with high fat foods
Deficiency Symptoms
Deficiency Symptoms
Lutein and Zeaxanthin deficiency has not been reported in humans
Maca root can improve Libido (sex drive) in both men and women.
It may boost fertility in men by increasing sperm quantity and quality.
It could increase exercise performance by boosting endurance.
Maca root could improve bone health and may help reduce the symptoms of Menopause.
It can reduce symptoms of anxiety and depression.
It may protect the skin from the sun’s UV radiation due to the Polyphenol antioxidants and Glucosinolate found in Maca. Thus reducing the risk of skin wrinkles and skin cancer.
Maca can improve brain functions including memory and learning.
Dosage
Dosage
It is most commonly available as a raw powder or capsule.
Raw Maca root powder may be difficult to digest because of its fiber content.
The standard dose of Maca root is 1,500-3,000 mg per day taken as a capsule.
Turmeric and Piperine in combination fight inflammation as they have strong anti-inflammatory effects, sometimes even as powerful as some anti-inflammatory medications without their side effects.
They enhance the activity of digestive enzymes and can help with reducing gut spasms and flatulence.
Turmeric and Piperine supplements may aid in the treatment and the prevention of cancer. As they both in combination can decrease cancer growth and its development, cause death to certain cancer cells, and interrupt the self-renewal process of breast stem cells.
Turmeric has powerful antioxidant properties and it neutralizes free radicals and reduces oxidative damage .
It can help with the treatment of depression; and it could be as potent as some anti-depressants.
Dosage
Dosage
There is no standard dosage for Turmeric supplements.
However the World Health Organization (WHO) has set the acceptable dietary intake for Curcumin as:
3 mg/kg of body weight per day, approximately 245 mg for an 80-kg person.
Doses up to 10 g/day have been user in human clinical trials with no side effects.
Ubiquinol supplements may help treat and reduce the symptoms of heart failure by reducing oxidative damage and improving heart function.
Ubiquinol can improve exercise performance and reduce fatigue by decreasing oxidative stress and improving mitochondrial functions
It may boost fertility in men by improving sperm quality and quantity.
It may boost fertility in women by improving eggs health and fertilization rates.
It could protect the lungs from inflammation and oxidative stress.
Ubiquinol may help prevent diabetes by reducing the accumulation of fat cells and breaking them down, reducing fasting blood sugar as well as increasing insulin sensitivity.
It may aid in cancer prevention and reducing the chance of recurrence by protecting cells from oxidative stress.
Ubiquinol may protect the brain from oxidative damage, slowing the progression of dementia such as Alzheimer's disease and Parkinson's disease.
Dosage
Dosage
Ubiquinol doses up to 900 mg/day is safe with little to no side effects.
Take Ubiquinol in the morning or afternoon. As it may cause mild insomnia if taken before bed.
Taking Ubiquinol supplements with food can increase its absorption by up to three times better than taking it without food. As it is fat-soluble.
The body doesn’t store Ubiquinol. Therefore continuous usage is recommended to start noticing its benefits.
It can protect the heart by reducing blood pressure, altering lipid profiles, and reducing levels of Homocysteine.
It can improve brain functions, regulating mood and intelligence and boosting memory and processing.
It may lower the risk and severity of liver disease.
Choline supplements taken during pregnancy may reduce the risk of neural tube defects in unborn babies.
Choline may lower the risk of breast cancer.
Dosage
Dosage
The daily Adequate Intakes (AIs) of Choline:
Infants 0-6 months, 125 mg; 7-12 months, 150 mg.
Children 1-3 years, 200 mg; 4-8 years, 250 mg; 9-13 years, 375 mg; Males 14 to 18 years, 550 mg; Females 14-18 years, 400 mg.
Adults; Males 19 years and older, 550 mg; Females 19 years and older, 425 mg.
Pregnant women, 450 mg; breast-feeding women 550 mg.
The maximum upper intake level [maximum daily intake] of Choline:
Children 1-3 years, 1000 mg; 4-8 years, 1000 mg; 9-13 years, 2000 mg; Males 14 to 18 years, 3000 mg; Females 14-18 years (including pregnancy and lactation), 3000 mg.
Adults; Males 19 years and older, 3500 mg; Females 19 years and older (including pregnancy and lactation), 3500 mg.
Deficiency Symptoms
Deficiency Symptoms
Muscle damage, liver damage, and nonalcoholic fatty liver disease.
A raised risk of neural tube defects in unborn babies. Thus Choline is extremely important during pregnancy.
Supplementing with Cranberry can help prevent urinary tract infections (UTIs) by preventing the E. coli bacteria from attaching to the lining of the urethra and the bladder.
Cranberries reduce oxidative stress and fight free radicals with their powerful antioxidants which are more effective than vitamin E.
It boosts the immune system and reduces the symptoms of both influenza A and B virus infections.
It may protect against several types of tumors and slow their growth.
Cranberry supplements may lower the risk of cardiovascular diseases by increasing HDL (good cholesterol), lowering LDL (bad cholesterol) and reducing inflammation.
It may support teeth and gum health by preventing bacterial growth in the mouth.
It may reduce the risk of stomach ulcers by preventing H. pylori bacterial infections in the stomach.
Supplementing with cranberry is better than having dried Cranberry, Cranberry sauce or drinking cranberry juice due to the fact that they contain added sugar unlike Cranberry supplements.
Dosage
Dosage
There is no standard dosage for Cranberry supplements.
Cranberry extract 360 mg (36 mg proanthocyanidins) has been used twice daily for 6 weeks.
It may improve the body’s sensitivity to insulin in some cases. For individuals with metabolic syndrome, women with gestational diabetes and women with polycystic ovary syndrome (PCOS).
It may improve depression symptoms for some people not all.
Inositol supplements can reduce symptoms of some anxiety disorders. Such as panic disorder and obsessive-compulsive disorder (OCD).
It may improve several reproductive functions in women with polycystic ovary syndrome (PCOS), including the regulation of menstrual cycle, ovulation as well as fertility.
Dosage
Dosage
There is no official recommended dose for Myo-inositol (MYO) or D-chiro-inositol (DCI).
Some doses appeared to be effective in studies:
For Polycystic Ovary Syndrome (PCOS): 1.2 grams of DCI once daily, or 2 grams of MYO and 200 mcg of folic acid twice daily for 6 months.
For Type 2 Diabetes: 1 gram of DCI and 400 mcg folic acid once daily for 6 months.
For Gestational Diabetes: 2 grams of MYO and 400 mcg of folic acid twice daily during pregnancy.
For Mental Health: 12–18 grams of Myo-inositol (MYO) once daily for 4–6 weeks.
For Metabolic Syndrome: 2 grams of MYO twice daily for one year.
Deficiency Symptoms
Deficiency Symptoms
Inositol deficiency is very rare in healthy adults and have not been reported.
However symptoms may include:
alopecia (a condition in which hair is lost from some or all areas of the body), eczema, insomnia, constipation and hyperlipidemia.
They support eye health and may help reduce the progression of many eye diseases including:
Age-related macular degeneration (AMD): reducing its progression that can lead to blindness.
Diabetic retinopathy: they reduce oxidative stress that can damage the eyes.
Uveitis which is the inflammation of the middle layer of the eye: Lutein and Zeaxanthin reduces this inflammation.
Cataracts which are the clouding of the lenses of the eyes that lead to a decrease in vision: Lutein and Zeaxanthin slow their formation.
They can protect cells from oxidative damage. Due to their potent antioxidant effects.
Lutein and Zeaxanthin may reduce the risk of heart disease by reducing the effects of LDL (bad cholesterol).
Lutein and Zeaxanthin may protect the skin from sun damage, dryness, inflammation and tumors. They also improve skin tone.
Dosage
Dosage
There is no standard daily dose for Lutein and Zeaxanthin, but most studies show health benefits in taking 10 mg daily of Lutein and 2 mg daily of Zeaxanthin.
Researchers estimate that up to 1 mg per kg of Lutein and 75 mg per kg of Zeaxanthin daily are safe. This means for a 70kg person, the safe doses are: 70 mg of Lutein and 53 mg of Zeaxanthin.
Lutein and Zeaxanthin are better absorbed when taken with high fat foods
Deficiency Symptoms
Deficiency Symptoms
Lutein and Zeaxanthin deficiency has not been reported in humans
Maca root can improve Libido (sex drive) in both men and women.
It may boost fertility in men by increasing sperm quantity and quality.
It could increase exercise performance by boosting endurance.
Maca root could improve bone health and may help reduce the symptoms of Menopause.
It can reduce symptoms of anxiety and depression.
It may protect the skin from the sun’s UV radiation due to the Polyphenol antioxidants and Glucosinolate found in Maca. Thus reducing the risk of skin wrinkles and skin cancer.
Maca can improve brain functions including memory and learning.
Dosage
Dosage
It is most commonly available as a raw powder or capsule.
Raw Maca root powder may be difficult to digest because of its fiber content.
The standard dose of Maca root is 1,500-3,000 mg per day taken as a capsule.
Turmeric and Piperine in combination fight inflammation as they have strong anti-inflammatory effects, sometimes even as powerful as some anti-inflammatory medications without their side effects.
They enhance the activity of digestive enzymes and can help with reducing gut spasms and flatulence.
Turmeric and Piperine supplements may aid in the treatment and the prevention of cancer. As they both in combination can decrease cancer growth and its development, cause death to certain cancer cells, and interrupt the self-renewal process of breast stem cells.
Turmeric has powerful antioxidant properties and it neutralizes free radicals and reduces oxidative damage .
It can help with the treatment of depression; and it could be as potent as some anti-depressants.
Dosage
Dosage
There is no standard dosage for Turmeric supplements.
However the World Health Organization (WHO) has set the acceptable dietary intake for Curcumin as:
3 mg/kg of body weight per day, approximately 245 mg for an 80-kg person.
Doses up to 10 g/day have been user in human clinical trials with no side effects.
Ubiquinol supplements may help treat and reduce the symptoms of heart failure by reducing oxidative damage and improving heart function.
Ubiquinol can improve exercise performance and reduce fatigue by decreasing oxidative stress and improving mitochondrial functions
It may boost fertility in men by improving sperm quality and quantity.
It may boost fertility in women by improving eggs health and fertilization rates.
It could protect the lungs from inflammation and oxidative stress.
Ubiquinol may help prevent diabetes by reducing the accumulation of fat cells and breaking them down, reducing fasting blood sugar as well as increasing insulin sensitivity.
It may aid in cancer prevention and reducing the chance of recurrence by protecting cells from oxidative stress.
Ubiquinol may protect the brain from oxidative damage, slowing the progression of dementia such as Alzheimer's disease and Parkinson's disease.
Dosage
Dosage
Ubiquinol doses up to 900 mg/day is safe with little to no side effects.
Take Ubiquinol in the morning or afternoon. As it may cause mild insomnia if taken before bed.
Taking Ubiquinol supplements with food can increase its absorption by up to three times better than taking it without food. As it is fat-soluble.
The body doesn’t store Ubiquinol. Therefore continuous usage is recommended to start noticing its benefits.