Vitamins Essential for YOU

Women 20 to 40:  

D3: 1000 IU daily.

F (folate): 800 mcg daily. (can also be known as folic acid, folicin, or vitamin B9)

Niacin: at least 30 mg daily, preferably more. (check with your doctor if you are on a statin drug)

Pantothenic acid: 300 mg daily.

Calcium: 500 mg twice a day in divided doses (you cannot absorb more than 600 mg at a time)

Magnesium: 400 mg daily.

Selenium: 200 mcg daily.

Potassium: 4 fruit servings plus a normal diet should do it.

Omega-3: 1 gm of distilled fish oil or 6 walnuts daily.

Co-enzyme Q-10: 200 mg daily if on a statin, hypertensive, or diabetic.

Women 40 to 50:

D3: 1000 IU daily.

F (folate): 400 mcg daily. (can also be known as folic acid, folicin, or vitamin B9)

Niacin: at least 30 mg daily, preferably more. (check with your doctor if you are on a statin drug)
Pantothenic acid: 300 mg daily.
Calcium: 600 mg three-times a day in divided doses (you cannot absorb more than 600 mg at a time)
Magnesium: 400 mg daily.
Selenium: 200 mcg daily.
Potassium: 4 fruit servings plus a normal diet should do it.
Omega-3: 1 gm of distilled fish oil or 6 walnuts daily.
Co-enzyme Q-10: 200 mg daily if on a statin, hypertensive, or diabetic.
Aspirin: 162 mg a day (check with your doctor) with 2 glasses of warm water.

Women 50 and up:
D3: 1000 IU daily.
Pantothenic acid: 300 mg daily.
Calcium: 600 mg three-times a day in divided doses (you cannot absorb more than 600 mg at a time)
Magnesium: 600 mg daily.
Selenium: 200 mcg daily.
Potassium: 4 fruit servings plus a normal diet should do it.
Omega-3: 1 gm of distilled fish oil or 6 walnuts daily.
Co-enzyme Q-10: 200 mg daily if on a statin, hypertensive, diabetic, or if over 62.
Aspirin: 162 mg a day (check with your doctor) with 2 glasses of warm water.

Men 20 to 35:
D3: 1000 IU daily.
Pantothenic acid: 300 mg daily.
Calcium: 500 mg twice daily (you cannot absorb more than 600 mg at a time)
Magnesium: 400 mg daily.
Selenium: 200 mcg daily.
Zinc: 15 mg daily.
Potassium: 4 fruit servings plus a normal diet should do it.
Omega-3: 1 gm of distilled fish oil or 6 walnuts daily.
Co-enzyme Q-10: 200 mg daily if on a statin, hypertensive, or diabetic.

Men 35 to 50:
D3: 1000 IU daily.
Pantothenic acid: 300 mg daily.
Calcium: 600 mg twice daily (you cannot absorb more than 600 mg at a time)
Magnesium: 400 mg daily.
Selenium: 200 mcg daily.
Zinc: 15 mg daily.
Potassium: 4 fruit servings plus a normal diet should do it.
Tumeric: As much as you want but at least 1/2 teaspoon of strong mustard or a curry dish daily.
Omega-3: 1 gm of distilled fish oil or 6 walnuts daily.
Co-enzyme Q-10: 200 mg daily if on a statin, hypertensive, or diabetic.
Aspirin: 162 mg a day (check with your doctor) with 2 glasses of warm water.

Men 50 and up:
D3: 1000 IU daily.
Pantothenic acid: 300 mg daily.
Calcium: 600 mg twice daily (you cannot absorb more than 600 mg at a time)
Magnesium: 400 mg daily.
Selenium: 200 mcg daily.
Potassium: 4 fruit servings plus a normal diet should do it.
Acetyl-L: 750 mg twice daily (while this one comes in dehydrated beef protein, Carnitine, that's not so appetizing, so I recommend the supplement.
Tumeric: As much as you want but at least 1/2 teaspoon of strong mustard or a curry dish daily.
Omega-3: 1 gm of distilled fish oil or 6 walnuts daily.
Co-enzyme Q-10: 200 mg daily if on a statin, hypertensive, diabetic, or if over 62.
Aspirin: 162 mg a day (check with your doctor) with 2 glasses of warm water.

Remember, it's always best to get these nutrients naturally through your diet, but if you are unable to eat nutritiously, be sure to supplement your diet accordingly. Please discuss any changes to your diet with your primary care provider! Good luck!