VITAMINS
& SUPPLEMENTS
Assembling
an All-Star Antioxidant Team
Even if you take
a daily multivitamin, eat plenty of fruits and vegetables, and pop extra
vitamin C, you may not be getting enough antioxidants.
Experts have increasingly come to recognize the value of taking a synergistic
blend of these cancer-fighting, health-promoting nutrients. Here's a
rundown of major antioxidants that you should consider for your daily
cocktail.
BEST
ALL-AROUND BETS
For a good, all-around antioxidant boost, everyone can benefit from
daily vitamin C, vitamin E, and selenium.
Vitamin
C
What
It Does
May protect against GI cancers, cataracts, and heart disease; lessens
severity of colds. Recycles vitamin E.
Where It's Found
Fruits and vegetables (e.g., strawberries, citrus fruits, broccoli,
dark leafy greens, red peppers).
Suggested
Dose
500 to 1,000 mg a day, with food.
Vitamin
E
Vitamin
E comes in two forms: tocopherols (the most common form of the vitamin)
and tocotrienols. Ifyou take a vitamin E supplement, it's likely you're
getting tocopherols. Less is known about tocotrienols; research is ongoing.
What It Does
Tocopherols may protect against heart disease, stroke, Alzheimer's,
and certain cancers; they may also enhance immunity. Tocotrienols may
fight heart disease and breast cancer; they may also protect skin against
UV rays.
Where It's
Found
Tocopherols: Nuts and vegetable oils have a small amount. Tocotrienols:
Rice bran. Supplements are needed to supply a therapeutic dose of these
compounds.
Suggested
Dose
Tocopherols: 400 to 800 IU of natural vitamin E a day, preferably as
mixed tocopherols; take with food. If you opt also to take tocotrienols,
take 100 mg a day with food that contains a little fat.
Selenium
What
It Does
Protects against cancer, heart disease, cataracts, and macular degeneration.
Assists other antioxidants.
Where It's
Found
Brazil nuts, grains, vegetables (selenium content varies depending on
the soil produce is grown in).
Suggested
Dose
100 to 200 mcg a day; avoid higher daily doses, which may be toxic.
Take with or without food.
ANTIOXIDANTS
TO START IN YOUR FORTIES
If you're concerned about taking too many pills, you can probably hold
off on coenzyme Q10 and alpha-lipoic acid until your forties or fifties.
In older age, the body's production of these substances starts to decline.
Coenzyme
Q10
What
It Does
May fight cancer (studies on breast tumors are under way) and heart
disease; strengthens gums; protects nerves; helps generate energy.
Where It's
Found
Present in all cells of the body, especially in the heart. Also found
in nuts and oils, but supplements are required to get a therapeutic
dose.
Suggested
Dose
30 mg a day with food. CoQ10 is particularly important for anyone who
has heart disease. In addition, anyone taking cholesterol-lowering statin
drugs, such as Mevacor (lovastatin), Lipitor (atorvastatin), or Zocor
(simvastatin) or the cholesterol-fighting herb red yeast rice should
take CoQ10, because these substances deplete the body's store of the
coenzyme.
Alpha-Lipoic
Acid
What
It Does
May protect against heart disease, cataracts, stroke, cancer, and diabetes-related
nerve damage. May boost glutathione levels.
Where It's
Found
Found in tiny amounts in some foods (e.g., spinach, beef, potatoes).
Suggested
Dose
100 mg a day with food. For people with diabetes, 200 mg three times
a day.
ANTIOXIDANTS
THAT MAY ALSO BE BENEFICIAL
Additional antioxidants that may be worth including in your antioxidant
mix--depending on individual health concerns--are carotenoids, ginkgo
biloba, and proanthocyanidins. Glutathione, an amino-acidlike antioxidant,
is very important for immunity and proper liver function, but don't
worry about getting glutathione in supplement form; it's not well absorbed
by the body. Taking other antioxidants boosts your body's natural production
of glutathione.
Carotenoids
What
They Do
May lower your risk of certain cancers, heart disease, cataracts, and
macular degeneration.
Where They're
Found
Orange and red fruits and vegetables; dark green vegetables. Smokers
and ex-smokers should avoid beta-carotene (and probably other carotenoid)
supplements because high levels have been linked to an increased risk
for lung cancer.
Suggested
Dose
If diet is lacking in fruits and vegetables: Take mixed carotenoids
supplying 25,000 IU of vitamin A activity a day with food.
Ginkgo
Biloba
What It Does
Improves circulation; may fight heart disease, Alzheimer's, impotence.
Where It's
Found
Extracted from the leaves of the ginkgo biloba tree.
Suggested
Dose
30 to 60 mg, once or twice a day, with or without food.
Proanthocyanidins
What
It Does
Boosts body's production of vitamins C and E and glutathione.
Where It's
Found
Extracted from grape seeds or pine bark (Pycnogenol).
Suggested
Dose
100 to 200 mg a day, with or without food.
Glutathione
What
It Does
Enhances immune function. Recycles vitamin C.
Where It's
Found
Produced in the body from protein found in food.
Suggested
Dose
Glutathione supplements aren't recommended because they're not well
absorbed.
