1 Vitamin A Wikipedia http://en.wikipedia.org/wiki/Vitamin_A Vitamin 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, butter http://www.iherb.com/Nature-s-Way-Vitamin-A-10-000-IU-100-Softgels/1886?at=0 2 Vitamin D Wikipedia http://en.wikipedia.org/wiki/Vitamin_d Vitamin 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, eggs http://www.iherb.com/Now-Foods-Vitamin-D-3-2-000-IU-240-Softgels/16272?at=0 3 Vitamin C Wikipedia http://en.wikipedia.org/wiki/Vitamin_C Vitamin 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, oranges http://www.iherb.com/Nature-s-Way-Vitamin-C-500-with-Rose-Hips-250-Capsules/1806?at=0 4 Vitamin E Wikipedia http://en.wikipedia.org/wiki/Vitamin_E Vitamin E is fat-soluble and a generic term for tocopherols and tocotrienols. antioxidant 22.5 IU (Adults) asparagus, avocado, eggs, milk, nuts, seeds http://www.iherb.com/Natural-Factors-Mixed-E-200-IU-Vitamin-E-90-Softgels/2657?at=0 5 Vitamin K Wikipedia http://en.wikipedia.org/wiki/Vitamin_K Vitamin 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, parsley http://www.iherb.com/Solgar-Vitamin-K-100-mcg-250-Tablets/14824?at=0 6 Vitamin B1 Wikipedia http://en.wikipedia.org/wiki/Thiamin Also 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 grains http://www.iherb.com/Nature-s-Way-B-50-Complex-100-Capsules/1857?at=0 7 Vitamin B2 Wikipedia http://en.wikipedia.org/wiki/Riboflavin Vitamin 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, milk http://www.iherb.com/Nature-s-Way-B-50-Complex-100-Capsules/1857?at=0 8 Vitamin B3 Wikipedia http://en.wikipedia.org/wiki/Niacin Also known as Niacin, Vitamin B3 is a water-soluble vitamin and one of the essential human nutrients. supports energy production, helps maintain a normal appetite 14 mg (Adult Females), 16 mg (Adult Males) chicken, beef, eggs, avocados, fortified cereal http://www.iherb.com/Nature-s-Way-B-50-Complex-100-Capsules/1857?at=0 9 Vitamin B6 Wikipedia http://en.wikipedia.org/wiki/Vitamin_B6 A 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 expression 1.3 mg (Adults) tuna, bananas, chicken, turkey, salmon, beef http://www.iherb.com/Nature-s-Way-B-50-Complex-100-Capsules/1857?at=0 10 Vitamin B5 Wikipedia http://en.wikipedia.org/wiki/Vitamin_B5 Also 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 fats 5 mg (Adults) sunflower seeds, yogurt, corn, broccoli, cauliflower http://www.iherb.com/Nature-s-Way-B-50-Complex-100-Capsules/1857?at=0 11 Vitamin B12 Wikipedia http://en.wikipedia.org/wiki/Vitamin_B12 A 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 function 2.4 mcg (Adults) clams, mussels, crab, salmon, beef http://www.iherb.com/Nature-s-Way-B-50-Complex-100-Capsules/1857?at=0 12 Folic Acid Wikipedia http://en.wikipedia.org/wiki/Folic_acid Also 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 synthesis 400 mcg (Adults) spinach, asparagus, turnip greens, beans http://www.iherb.com/Nature-s-Way-Folic-Acid-800-mcg-100-Capsules/1968?at=0 13 Biotin Wikipedia http://en.wikipedia.org/wiki/Biotin A water-soluble B-complex vitamin (B7). believed to help strengthen hair and nails, essential for the metabolism of fatty acids 30 mcg (Adults) eggs, liver, pork, whole wheat bread http://www.iherb.com/Now-Foods-Biotin-1000-mcg-100-Capsules/445?at=0 14 Calcium Wikipedia http://en.wikipedia.org/wiki/Calcium The most common mineral in the human body and a nutrient necessary for life. muscle contraction, supports bone health 1000 mg (Adults) low-fat yogurt, milk, sardines http://www.iherb.com/Now-Foods-Calcium-Citrate-Caps-240-Vcaps/479?at=0 15 Iodine Wikipedia http://en.wikipedia.org/wiki/Iodine A trace element required by humans for proper thyroid function. required for proper thyroid function 150 mcg (Adults) iodized salt, cod, shrimp, canned tuna http://www.iherb.com/Now-Foods-Potassium-plus-Iodine-180-Tablets/767?at=0 16 Magnesium Wikipedia http://en.wikipedia.org/wiki/Magnesium A trace mineral involved in over 300 biochemical reactions in the body. maintenance of normal blood pressure levels, supports healthy nerve function and muscle contraction 320 mg (Adult Females), 420 mg (Adult Males) almonds, cashews, soybeans, oatmeal, peanuts http://www.iherb.com/Now-Foods-Magnesium-Citrate-200-mg-250-Tablets/691?at=0 17 Zinc Wikipedia http://en.wikipedia.org/wiki/Zinc A trace mineral believed to possess antioxidant properties and support a healthy immune system. reproductive health, antioxidant, healthy immune function, speeds up recovery from an injury 11 mg (Adult Males), 8 mg (Adult Females) beef, beans, nuts, almonds, whole grains http://www.iherb.com/Now-Foods-Zinc-50-mg-250-Tablets/883?at=0 18 Selenium Wikipedia http://en.wikipedia.org/wiki/Selenium A trace mineral and an essential micronutrient. antioxidant, supports cardiovascular health and the immune system 55 mcg (Adults) brazil nuts, tuna, beef, wheat germ http://www.iherb.com/Now-Foods-Selenium-Yeast-Free-100-mcg-250-Tablets/813?at=0 19 Copper Wikipedia http://en.wikipedia.org/wiki/Copper An essential trace element for humans. involved in several enzymatic reactions related to energy production, connective tissue formation and iron metabolism 0.9 mg (Adults) oysters, beef or lamb liver, Brazil nuts, black pepper http://www.iherb.com/Twinlab-Copper-Caps-2-mg-100-Capsules/2337?at=0 20 Manganese Wikipedia http://en.wikipedia.org/wiki/Manganese Manganese is an essential trace mineral in all forms of life. important for healthy skin, bone health, cartilage formation, energy production 1.8 mg (Adult Females), 2.3 mg (Adult Males) pineapple, brown rice, garbanzo beans, soybeans http://www.iherb.com/Source-Naturals-Manganese-15-mg-250-Tablets/1278?at=0 21 Chromium Wikipedia http://en.wikipedia.org/wiki/Chromium A trace mineral required for fat, carbohydrate and protein metabolism. maintains healthy blood sugar levels, may improve appetite 35 mcg (Adult Males), 25 mcg (Adult Females) yerba mate, broccoli, grape juice http://www.iherb.com/Now-Foods-Chromium-Picolinate-200-mcg-250-Capsules/508?at=0 22 Molybdenum Wikipedia http://en.wikipedia.org/wiki/Molybdenum An essential trace mineral. functions as a cofactor for several enzymes 45 mcg (Adults) beans, eggs, sunflower seeds, lentils, cucumbers http://www.iherb.com/Country-Life-Chelated-Molybdenum-150-mcg-100-Tablets/15298?at=0 23 Green Tea Extract Wikipedia http://en.wikipedia.org/wiki/Green_tea_extract A 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 system Typical dose: 400 - 500 mg n/a http://www.iherb.com/Now-Foods-Green-Tea-Extract-Antioxidant-Protection-400-mg-100-Capsules/629?at=0 24 Alpha Lipoic Acid Wikipedia http://en.wikipedia.org/wiki/Lipoic_acid A natural compound produced by the body in small amounts and generally difficult to obtain through diet. antioxidant, may promote cardiovascular health Typical dose: 300 mg liver, spinach, broccoli http://www.iherb.com/Natrol-Alpha-Lipoic-Acid-300-mg-50-Capsules/2283?at=0 25 Ginko Biloba Extract Wikipedia http://en.wikipedia.org/wiki/Ginkgo_biloba The 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 mood Typical dose: 120mg n/a http://www.iherb.com/Natrol-Ginkgo-Biloba-120-mg-60-Capsules/7248?at=0 26 Acetyl L-Carnitine Wikipedia http://en.wikipedia.org/wiki/Acetylcarnitine An amino acid and a powerful antioxidant. antioxidant, cognitive support / memory enhancer, improved male fertility Typical dose: 500 - 750 mg beef steak, ground beef, pork, canadian bacon http://www.iherb.com/Now-Foods-Acetyl-L-Carnitine-750-mg-90-Tablets/6110?at=0 27 CoQ10 Wikipedia http://en.wikipedia.org/wiki/Coenzyme_Q10 A vitamin-like, fat-soluble compound that acts as an antioxidant. promotes healthy cardiovascular function, antioxidant Typical dose: 50 - 200 mg beef, chicken, herring, canola oil http://www.iherb.com/Now-Foods-CoQ10-50-mg-100-Softgels/492?at=0 28 Grape Seed Extract Wikipedia http://en.wikipedia.org/wiki/Grape_seed_extract An industrial derivative from whole grape seeds, which containins powerful antioxidants. supports hearth health, wound healing, oral health Typical dose: 120 - 200 mg n/a http://www.iherb.com/Grape-Seed-Extract-120-mg-100-Capsules/21564?at=0 29 Milk Thistle Extract Wikipedia http://en.wikipedia.org/wiki/Milk_thistle A herb believed to support healthy liver function. promotes healthy liver function, antioxidant Typical dose: 200 - 600 mg n/a http://www.iherb.com/Now-Foods-Silymarin-Milk-Thistle-Extract-150-mg-120-Vcaps/794?at=0 30 Quercetin Wikipedia http://en.wikipedia.org/wiki/Quercetin A 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 asthma Typical dose: 500 mg apples, onions, parsley, tea, red wine http://www.iherb.com/Jarrow-Formulas-Quercetin-500-500-mg-200-Capsules/120?at=0 32 Resveratrol Wikipedia http://en.wikipedia.org/wiki/Resveratrol A polyphenol found in red wine believed to promote cardiovascular health. antioxidant, supports healthy cardiovascular function Typical dose: 100 - 200 mg red wine http://www.iherb.com/Country-Life-Resveratrol-Plus-60-Veggie-Caps/7394?at=0 33 Lutein Wikipedia http://en.wikipedia.org/wiki/Lutein An antioxidant carotenoid believed to promote healthy vision. vision support Typical dose: 20 mg kale, spinach, garden peas, zucchini http://www.iherb.com/Jarrow-Formulas-Lutein-60-Softgels/139?at=0 34 Black Pepper Extract Wikipedia http://en.wikipedia.org/wiki/Black_pepper Black 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 absorption Typical dose: 5 - 10mg n/a http://www.iherb.com/Source-Naturals-Bioperine-10-mg-120-Tablets/992?at=0 35 Boron Wikipedia http://en.wikipedia.org/wiki/Boron An essential trace mineral. may reduce risk of arthritis and prostate cancer in men Typical dose: 3 mg apples, pears, prunes, raisins http://www.iherb.com/Nature-s-Way-Boron-Chelate-3-mg-100-Capsules/1854?at=0 36 Zeaxanthin Wikipedia http://en.wikipedia.org/wiki/Zeaxanthin Zeaxanthin is one of the two primary carotenoids contained within the retina of the eye. antioxidant, may support eye health Typical dose: 1 - 4 mg kale, spinach, romaine lettuce, broccoli, zucchini http://www.iherb.com/Source-Naturals-Zeaxanthin-with-Lutein-10-mg-60-Capsules/4547?at=0 37 L-Arginine Wikipedia http://en.wikipedia.org/wiki/Arginine A conditionally essential amino acid and a precursor to nitric oxide. wound healing, immune function, supports healthy circulation, may enhance sexual function in men Typical dose: 1000 - 2000 mg dairy products, beef, pork, poultry, wheat germ http://www.iherb.com/Now-Foods-L-Arginine-1000-mg-120-Tablets/411?at=0 38 Garlic Extract Wikipedia http://en.wikipedia.org/wiki/Garlic A plant used throughout history for both culinary and medicinal purposes. supports cardiovascular health, improves circulation Typical dose: 400 - 600 mg Garlic http://www.iherb.com/Wakunaga-Kyolic-Aged-Garlic-Extract-Formula-109-80-Capsules/18198?at=0 39 Vinpocetine Wikipedia http://en.wikipedia.org/wiki/Vinpocetine A substance dervied from vincamine, a compound found in the leaves of the periwinkle plant. may support concentration and memory Typical dose: 10 mg n/a http://www.iherb.com/Source-Naturals-Vinpocetine-10-mg-120-Tablets/1503?at=0 40 Phosphatidylserine Wikipedia http://en.wikipedia.org/wiki/Phosphatidylserine A type of fat found in the body with the highest concentrations in the brain. may improve memory and cognition Typical dose: 100 mg mackerel, herring, eel, tuna, chicken, beef http://www.iherb.com/Jarrow-Formulas-PS-100-100-mg-60-Softgels/273?at=0 42 Valerian Extract Wikipedia http://en.wikipedia.org/wiki/Valerian_(herb) A herb most known for its sedative properties. natural sleep aid, sedative Typical dose: 400 - 1000 mg Valerian Root http://www.iherb.com/Nature-s-Way-Valerian-Standardized-90-Capsules/2062?at=0 43 Melatonin Wikipedia http://en.wikipedia.org/wiki/Melatonin A hormone naturally produced by the body. Most well known for its role in the regulation of sleep cycles. promotes healthy sleep, antioxidant Typical dose: 0.5 - 3 mg n/a http://www.iherb.com/Now-Foods-Melatonin-3-mg-60-Capsules/14810?at=0 44 St. John's Wort Wikipedia http://en.wikipedia.org/wiki/St_John's_wort A herb that has been used for over 2000 years to treat a variety of health issues. believed to support emotional well-being, aids with depression Typical dose: 350 - 450 mg n/a http://www.iherb.com/Nature-s-Way-St-John-s-Wort-Standardized-90-Capsules/2079?at=0 45 Choline Wikipedia http://en.wikipedia.org/wiki/Choline Choline is a water-soluble essential nutrient. It is usually grouped within the B-complex vitamins. important for healthy nerve function, brain health 550 mg (Adult Males), 425 mg (Adult Females) beef liver, soy lecithin, wheat germ, codfish http://www.iherb.com/Now-Foods-Choline-Inositol-500-mg-100-Capsules/513?at=0 46 Inositol Wikipedia http://en.wikipedia.org/wiki/Inositol Classified 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 fats Typical dose: 500mg cereals with high bran content, nuts, beans http://www.iherb.com/Twinlab-Inositol-Caps-500-mg-100-Capsules/2351?at=0 48 Tumeric Extract Wikipedia http://en.wikipedia.org/wiki/Turmeric A spice believed to provide possible benefits in Alzheimer's disease, cancer, arthritis, and other clinical disorders. anti-inflamatory, antioxidant, Typical dose: 600 - 1100 mg tumeric http://www.iherb.com/Now-Foods-Curcumin-60-Vcaps/307?at=0 49 Lycopene Wikipedia http://en.wikipedia.org/wiki/Lycopene Lycopene is a bright red carotene and carotenoid pigment and phytochemical found in tomatoes and other red fruits and vegetables. antioxidant, may support cardiovascular health Typical dose: 10 - 20mg tomato, watermelon, pink grapefruit, papaya http://www.iherb.com/Now-Foods-Lycopene-Double-Strength-20-mg-50-Softgels/332?at=0 50 L-Glutamine Wikipedia http://en.wikipedia.org/wiki/Glutamine Considered 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 health Typical dose: 5000 mg beef, chicken, fish, eggs, milk, wheat, cabbage http://www.iherb.com/Now-Foods-L-Glutamine-Powder-35-3-oz-1-kg/612?at=0 51 L-Tryptophan Wikipedia http://en.wikipedia.org/wiki/Tryptophan An essential amino acid. may promote restful sleep and improve mood Typical dose: 500 mg eggs, turkey, spirulina, cod, soybeans http://www.iherb.com/Source-Naturals-L-Tryptophan-500-mg-60-Capsules/7276?at=0 52 L-Cysteine Wikipedia http://en.wikipedia.org/wiki/Cysteine A non-essential amino acid. may promote healthy skin, hair and nails Typical dose: 500 mg pork, chicken, turkey, red peppers, garlic, onions http://www.iherb.com/Now-Foods-L-Cysteine-500-mg-100-Tablets/538?at=0 54 Cinnamon Wikipedia http://en.wikipedia.org/wiki/Cinnamon A spice obtained from the inner bark of several trees from the genus Cinnamomum. antioxidant, may help maintain healthy blood sugar levels Typical dose: 500 - 600 mg Cinnamon Bark http://www.iherb.com/Now-Foods-Cinnamon-Bark-600-mg-120-Capsules/1103?at=0 56 Glucosamine Wikipedia http://en.wikipedia.org/wiki/Glucosamine An amino sugar found in the fluids surrounding joints. promotes joint health Typical dose: 1000 - 1500 mg n/a http://www.iherb.com/Now-Foods-Glucosamine-Chondroitin-with-MSM-180-Capsules/581?at=0 58 MSM Wikipedia http://en.wikipedia.org/wiki/Methylsulfonylmethane A natural source of sulfur. supports joint health Typical dose: 1000 mg yogurt, sunflower seeds, garlic, soybeans http://www.iherb.com/Nature-s-Way-MSM-Pure-OptiMSM-1000-mg-200-VCaps/2488?at=0 59 Huperzine A Wikipedia http://en.wikipedia.org/wiki/Huperzine_A A botanical most known for its memory enhancing properties. memory support Typical dose: 200 mcg n/a http://www.iherb.com/Source-Naturals-Huperzine-A-200-mcg-120-Tablets/6335?at=0