Vitamin Enhancers | Important to vitamin action. | |||
Nutrient | Action | Food Sources | Supplement Dosage | Notes |
Bioflavonoids (“vitamin P”) |
Enhance absorption of C (reduce oral herpes). Pain relief. Antibacterial. | White material beneath citrus peel, peppers, buckwheat, black currants, other fruits; ginkgo, hawthorn, rose hips. | 500 1000 mg (take with C). Look for variety: hesperetin, , proanthocuanidins (grape seed extract, pycnogenol®); | Very high doses may cause diarrhea. |
Carnitine (“L-carnitine”) |
Moves lon-chain fatty acids to cells to use as energy source for muscles. | Meat and other animal foods (vegetarians often deficient). | 250 mg-2 g two to three times daily, especially athletes, vegetarians. (Produced in the body from iron, B1, B6, C and amino acids.) | Works synergistically with coenzyme Q10. Boosts energy. |
Coenzyme Q10 (“ubiquinone”) | Antioxidant. Essential to energy; found in every cell. Reduces angina, shortness of breath. | Salmon, sardines, mackerel; also beef, peanuts, spinach. | 30-50 mg (in formula with small amounts of E); may be prescribed in doses up to 300 mg/day to treat heart disease, cancer, diabetes, muscular dystrophy. | Perishable: Keep away from heat and light. Best absorbed when consumed with a little fat. |
Enzymes | Catalyst for every normal activity and chemical reaction in the body. | Raw foods (cooking kiils enzymes, leading to digestive problems and nutritonal deficiency). | Take digistive enzymes 30 minutes before eating, or according to package directions. | Plant derived enzymes work in a broad pH range through the GI tract. |
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