Recipe for Wellness

Many studies show the wonderful benefits of vitamins and minerals for the efficient functioning of our bodies throughout our human lifecycle. One consistent finding stands out in all the research: Taking a daily comprehensive nutritional supplement, proper daily exercise and eating foods that are filled with life-energy are the keys to maintaining optimal health and wellness.

The following formula is what I take every day and recommend to my family and patients, both adolescents and adults:

• vitamin A (as beta-carotene) 10,000 IU

  
  

• vitamin B₁ 20 mg.

  
  

• vitamin B₂ 20 mg.

  
  

• vitamin B₆ 20 mg.

  
  

• vitamin B₁₂ 100-1000 mcg. (increase with age)

  
  

• niacin 20 mg.

  
  

• biotin 30 mg.

  
  

• pantothenic acid 30 mg.

  
  

• folic acid 400 mcg.

  
  

• vitamin C 750 mg.

  
  

• vitamin D 400-600 IU (increase with age)

  
  

• vitamin E 400 IU

  
  

• vitamin K 25-80 mcg.

  
  

• calcium 500-1,200 mg. (men/women, increase with age)

  
  

• selenium 200 mcg.

  
  

• magnesium 250-500 mg. (men/women)

  
  

• iron 18 mg. (only menstruating women)

  
  

• copper 2 mg.

  
  

• zinc 15-40 mg. (women/men)

  
  

• manganese 5 mg.

  
  

• chromium 100 mcg.

  
  

• molybdenum 75 mcg.

  
  

• iodine 75 mcg.

  
  

• boron 3 mg.