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Supplements and Vitamins - I


RDA – 150 mcg


  • Normal growth and development
  • Healthy thyroid function
  • Oxygen use in cells
  • Cell reproduction

Mental retardation, goiter (enlargement of thyroid), linked to breast cancer and fatigue, neonatal hypothyroidism (cretinism) during pregnancy, weight gain.

Very little since added to table salt in the 1920’s

Iodized salt, seafood, saltwater fish, kelp, asparagus, dulse, garlic, lima beans, mushrooms, sea salt, sesame seeds, soybeans, spinach, summer squash, Swiss chard, turnip greens

Normally not needed; seek doctor’s advice

Brussel sprouts, cabbage, cauliflower, kale, peaches, pears, spinach, turnips may block iodine absorption.

Closely related to B vitamins


  • Hair growth
  • Formation of lecithin (source of choline)
  • Metabolism of fat and cholesterol


  • Works with choline to remove fat from the liver
  • May help liver problems, diabetic neuropathy, depression, panic attacks, Alzheimer’s disease
  • May help prevent hardening of arteries
  • Help lift spirits and alleviate depression
  • Needed for proper infant development (breast milk is large source of inositol)

Hair loss, high blood cholesterol, mood swings/irritability, constipation, arteriosclerosis

High caffeine consumption may cause shortage in the body

Brewer’s yeast, citrus fruits, beans, lecithin, legumes, meats, milk, unrefined molasses, raisins, vegetables, whole grains

No RDI, but most people get 1000 mg from food each day; supplement of up to 50 g have had no side effects; always consult your doctor about supplements.


This herb is also known as Carrageen. It contains vitamins A, D, E, F and K as well as the minerals iodine, calcium, sodium, and trace amounts of phosphorus, potassium and sulfur. It contains fifteen different elements needed by the human body to function properly! 

HISTORY: This herb is an unsung hero for today’s dairy customers. This herb is a major ingredient in today’s dairy products to stabilize them.

INTERNAL USE: This herb helps sooth inflamed tissue, especially those found in the lungs, intestines, and kidney. The thyroid gland uses it to manufacture thyroid hormones, giving the human body’s glandular system a revitalizing effect. It is also used to help reduce and heal goiters.

EXTERNAL USE: A fomentation of Irish Moss can help dry and burning skin diseases. It helps to soften the skin and prevent wrinkles.



1 to 3 years old: 7 milligrams (mg)
4-8 years old: 10 mg
9-13 years old: 8 mg

14 to 18 years old: 11 mg
19+ years old: 8 mg

14 to 18 years old: 15 mg
19-50 years old: 18 mg
51+ years old: 8 mg


  • Production of hemoglobin
  • Oxygen content in the blood
  • Essential for enzymes
  • Important for growth
  • Maintain healthy immune system
  • Energy production

Anemia, brittle hair, difficulty swallowing, digestive disturbances, learning disabilities, weakened immune function, low body temperature, dizziness, fatigue, fragile bones, hair loss, inflammation of tissues in the mouth, spoon-shaped or length-wise ridged nails, nervousness, obesity, pallor, slowed mental reactions

Women have greater iron needs; persons with candidiasis or chronic herpes infections; deficiency caused by: insufficient intake; intestinal bleeding, aspirin/anti-inflammatories, excessive menstrual bleeding, diet high in phosphorus, poor digestion, long-term illness, ulcers, prolonged use of antacids, excessive coffee and tea consumption

High amounts of iron from supplements may cause vomiting, nausea, and diarrhea. Over-consuming iron-containing supplements is the most common cause of accidental poisoning among small children under age 6 in the United States. Upper safe limit is set at 40 mg for children ages 1 to 13 years old and at 45 mg for those 14 years of age or older. (Note: These upper limits do not apply to individuals being medically treated with iron by an MD.)

Individuals with the inherited disorder hemochromatosis may absorb and store dangerously high levels of iron. Other conditions such as alcoholism, cirrhosis, and other liver disease may also need to avoid excess iron intake. There is no upper safe limit set for these individuals.

Eggs, fish, liver, meat, chicken, green leafy vegetables, whole grains, enriched breads and cereals, almonds, avocados, beets, blackstrap molasses, brewer’s yeast, dates, dulse, kelp, kidney and lima beans, oysters, beans, spinach, nuts, lentils, millet, peaches, pears, dried prunes, pumpkins, raisins, rice and wheat bran, sesame seeds, soybeans, watercress. Herbs – alfalfa, burdock root, catnip, cayenne ,chamomile, chickweed, chicory, dandelion, dong quai, eyebright, fennel seed, fenugreek, horsetail, kelp, lemongrass, licorice, milk thistle seed, mullein, nettle, oat straw, paprika, parsley, peppermint, plantain, raspberry leaf, rose hips, sarsaparilla, shepherd’s purse, uva ursi, yellow dock


Top ten iron-rich foods
 clams, cooked, 3 oz (23.8 mg)
 tofu, 1/2 cup firm (1.8 mg)
 raisin bran, ready-to-eat, 3/4 cup (4.5 mg)
 sirloin steak, cooked, 3 oz (2.9 mg)
 shrimp, cooked, 3 oz (2.6 mg)
 spaghetti, enriched, 1 cup cooked (2 mg)
 cashews, dry roasted, 1 oz, (1.7 mg)
 chickpeas, canned, 1/2 cup (1.6 mg)
 raisins, 1/3 cup (1 mg)
 turkey breast, 3 oz (0.9 mg)
 bread, whole wheat, 1 slice (0.9 mg)

Over-supplementation can actually contribute to hardening of arteries, heart disease, cancer and hemochromatosis; avoid inorganic forms of iron; best to not exceed 30 mg per day unless specified by your doctor

Vitamin C can increase iron absorption; excessive vitamin E and zinc can interfere with absorption; do not supplement if you have an infection – bacteria need iron for growth.


  • Needed for hemoglobin formation
  • Stabilizes blood sugar and energy levels.
  • Needed for muscle functions
  • Deficiency may contribute to different mental and physical disorders, flu symptoms, hemoglobin in urine.
  • Food sources for this amino acid are soy protein, most seeds, rye, meat, liver, lentils, fish, eggs, chickpeas, legumes chicken, cashews, almonds, cottage cheese baked beans
  • Glands affected by isoleucine - thymus, lymph, hypothalamus, eyes, pineal gland, kidneys
  • Complementary Vitamins - Vitamins A, B-3, C, B Complex, B-15, E, B-12
  • Complementary Minerals - chromium, calcium, selenium, magnesium, sulfur

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