Nutrient Crib Sheet 2

Advice on Nutrition

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Background on Nutrients. We have been told for generations that to stay healthy we must eat right -- this means eating a variety of different foods that complement each other and provide all the nutrients we need. However, recent studies and books point out that our diet does not contain enough of some critical nutrients. This is important information, and the stakes are very high -- in our society today there is an epidemic of diseases caused by nutrient deficiencies (see Campbell (2006), Hoffer & Saul (2008), and Pauling (2006) books below). By eating right, we can prevent common causes of heart disease and greatly reduce cancer and viral/bacterial infections. Some writers have criticized "nutritionism" (reductionism in nutrition), saying that eating a "balanced diet" is as good or better than trying to track the amount of specific nutrients (see Pollan 2007, 2009 books below). Others state that by following a strict vegan diet, without tracking individual nutrients, we can stay healthy (see Campbell (2006) and Esselstyn (2008) books below).

However, most of us are deficient in at least several nutrients: vitamin C, vitamin D, and magnesium. The traditional meaning of "vitamin" is a chemical required in tiny amounts in the diet. One might imagine, therefore, that we only need small quantities of vitamins C & D, and that they can be readily obtained from an ordinary well-balanced diet. However, our requirement for vitamin C (ascorbate) is not tiny -- we need several grams/day, more when sick. And it is virtually impossible to get enough vitamin D from food. Further, one might also imagine that a diet including lots of fruits and vegetables gives us enough magnesium. However, our requirement for magnesium is several hundred mg/day. Most of us don't get that much in our meals, and so in an attempt to stay healthy the body takes magnesium from our bones and we accumulate a deficit. And though our daily requirement for vitamin B-12 is tiny, less than a millionth of an ounce, it is crucial for our health and many of us are deficient.

Individuality of nutrient needs. As individuals we differ in our nutritional requirements because of differences in genetics, biochemistry, and daily life (see Pauling (2006) and Hoffer & Saul (2008) books below). Our ability to absorb and metabolize food and to maintain body, organs, and cells differs because of variation in our structural proteins and digestive and metabolic enzymes. Further, our bodies undergo different stresses and we eat different foods. Therefore, our needs for essential nutrients differ widely. Although many of us attempt to fulfill some concept of the minimum nutritional requirement, we are commonly malnourished in one way or another. These nutritional deficiencies are the cause of much illness and suffering, but are easy to correct. For many of our nutritional requirements, although we may not know precisely our need, the body can absorb and beneficially use a much higher amount than the minimum. We get enough of most essential nutrients from a well-balanced diet and multivitamin supplements. However, for several nutrients including vitamins C & D and magnesium, to get enough we need to take special care, which usually means taking additional supplements.

Universality of nutrient benefits. A question often posed about these common nutrients is whether they really provide the benefits attributed to them. After all, the food we eat has supported us in health throughout our lives, so it may seem unlikely that the effects of higher levels of vitamins C & D and magnesium can possibly be so important. The answer is that a deficiency of these nutrients has been documented to have detrimental effects throughout the body on many aspects of our health (see Dean (2006), Hickey & Saul (2008), and Khalsa (2009) books below). But these deficiencies aren't obvious because they have many symptoms. Therefore, to correct the deficiencies will provide many benefits, giving us better resistance to bacterial and viral infection, better recovery from illness, stress, and injury, freedom from asthma and allergy, and reduced incidence with recovery from arthritis, osteoporosis, cancer, heart disease and stroke. The information listed below explains the importance of these nutrients and how to get enough of them. Doses shown are recommended for adults. Those with smaller or larger body weight may need to vary their dose, and those with special needs should see a nutrition-aware doctor (see Saul (2003) book below).

Vitamin C (ascorbate, ascorbic acid)

To stay healthy: 3-10 grams/day. (For adults, 15-50 mg/pound/day; for children, half their age in grams/day, in divided doses.: 8 years, 4 gms, 1.3 gm/meal.) Vitamin C is an anti-oxidant that removes harmful free radicals in the body, and is also essential for the synthesis of collagen, the most common protein in the body. Therefore vitamin C can prevent stroke and reverse atherosclerosis (see Hickey & Saul [2008] and Levy [2006] books below), and can also prevent allergy and asthma, and some of the symptoms of diabetes (see Saul (2003) book below). It is essential for most of the body's biochemical and protective processes, to hold the body together in growth and healing, and to strengthen the immune system. Vitamin C is only necessary for higher primates, guinea pigs, and a few other animals, because all other species can make their own. Monkeys, apes and humans lost the ability to synthesize vitamin C through a genetic mutation because an evolving ancestor got sufficient vitamin C by eating large quantities of leaves and fruit (see Pauling (2006) book below).

However, vitamin C deficiency is common in humans eating processed foods. Many of us get only a minimal amount of vitamin C in our diet, 50-100 mg/day, or if we eat lots of fresh vegetables and fruits, possibly 500 mg/day. However our need for vitamin C is much greater, similar to most other animals that make it in their own bodies -- they make 10-20 grams (relative to our body weight)/day, more under stress. Vitamin C is water soluble and easily distributed throughout the body by the blood, from which it is actively transported into tissues to help build collagen and prevent oxidation, after which it is eliminated. Therefore for the most benefit we need to take divided doses throughout the day. High levels of blood sugar (e.g. after a meal or in diabetes) reduce vitamin C transported into the body tissues, and therefore vitamin C is most effective when taken without food containing sugar. Take 1-3 grams of vitamin C with water 1/2 hour before each meal. Tablets of 500 or 1000 mg (1 gm) are convenient, but vitamin C powder dissolved in juice can be absorbed more quickly. Do not take "chewable" vitamin C tablets as these contain sugar, and when chewed, the sugar and ascorbic acid may stick to the surfaces of your teeth and etch them. At a dose too high vitamin C is a mild laxative, and can cause bloating and gas, so if you notice this, reduce intake by 20-50% and take smaller doses spread throughout the day. Some people tolerate buffered ascorbate (sodium, calcium, or magnesium ascorbate) better for it is non-acid. For better health, take timed-release vitamin C before you go to bed at night.

When sick, 3-15 grams/hr. (15-100 mg/pound/hr) Vitamin C at a sufficiently high dose can prevent viral infections and neutralize bacterial toxins that spread with an acute deficiency (see Levy (2002) and Hickey & Saul (2008) books below). At first sign of symptoms (fever, headache, scratchy throat), many nutritionists recommend 1-3 gms every 20 minutes with water until symptoms are relieved. The body absorbs more vitamin C when under stress so when you're sick you can take more than normal. If you're already sick, take as much as you can tolerate for faster recovery. Continue taking vitamin C at a high dose until the symptoms of the cold/flu are gone. For other illness or any other type of physical and mental stress, vitamin C helps the body to recover. Vitamin C is relatively safe because it is non-toxic and non-immunogenic. For severe illness, vitamin C can be taken intravenously under a doctor's care as sodium ascorbate (buffered). Existing infections and exposure to environmental toxins like smoke tend to reduce the level of vitamin C in the blood, so take more vitamin C to compensate. See Hickey & Saul (2008), and Levy (2002) books below.

Vitamin D (D3: cholecalciferol, D2: ergocalciferol)
To stay healthy: 2000-5000 IU/day (25 IU/pound/day). Vitamin D is important for the entire body. It is produced by skin exposure to direct sunlight, and can also be acquired by eating oily fish. Vitamin D is required for calcium utilization, immune function, reducing inflammation, and prevention of disease in many body functions. Vitamin D is a powerful hormone -- it interacts with receptors on many cell types throughout the body. If given in sufficient dose it can prevent or reduce the occurrence of many types of cancer, autoimmune diseases, diabetes, asthma, and osteomalacia and osteoporosis. Multiple sclerosis is thought to originate from a deficiency of vitamin D (see Khalsa (2009) and Madrid (2009) books below), as is the evolution of light skin in populations living at high latitudes (see Jablonski (2008) book below). It is not toxic at a 5-fold normal dose. Deficiency is very common, especially with office workers who don't get much sun. Because vitamin D protects against skin cancer, some dermatologists advise waiting for 20 minutes of sun exposure before putting on sun block. However any sun exposure increases the likelihood of skin cancer, so taking supplements is recommended instead. Vitamin D is fat-soluble, so the body can store enough for several weeks if given a large dose. Those with a higher fraction of body fat need more vitamin D to give an adequate blood level. A standard blood test for vitamin D levels is widely available and advisable.

Daily dose: Summer. For people throughout most of the lower 48 states with light skin, a 20 minute daily exposure to direct midday summer sun (11-3 PM), on the face, lower arms and legs is sufficient to provide 10,000 IU. For people with dark skin, a daily exposure of the face, lower arms and legs up to 2 hours in the summer midday sun may be required. To minimize the risk from sunburn, the best advice is to expose a greater area of skin for a shorter time, for example, expose your back, arms, and legs to sunlight, for light skin, for 2-4 minutes, or for dark skin, for 10-20 minutes. If daily sun exposure is not possible, more exposure to the sun every few days is adequate, for example, during weekends, because vitamin D is readily stored in the body for several weeks. Direct sun exposure is essential because the UVB that creates vitamin D is not transmitted through clouds, glass windows or sunblock. Exposure to the sun cannot cause an overdose of vitamin D because as the blood level rises, the skin automatically self-regulates the amount it produces.

Daily dose: Winter. We get very little vitamin D from the sun when it is less than 45 degrees above the horizon (in North America, April-September: sunrise-10 AM, 4 PM-sunset; October - March: all day). Even when we are outdoors in the winter for a long time and get a little tan or sunburn, we get almost no vitamin D, for sunburn is caused by a different spectrum (UVA) than vitamin D (UVB), which is hardly present when the sun is low in the sky. Therefore in the winter supplements are necessary (see Khalsa, 2009 and Madrid, 2009 books below). Both forms of vitamin D, ergocalciferol (D2) and cholecalciferol (D3), were originally thought to be effective, but in recent tests, D3 was found to be more biologically active, especially at high levels now known to be necessary. Oily fish (herring, catfish, salmon, mackerel, sardines, tuna) contain some vitamin D (see USDA nutrient list below), but not enough for our daily requirements. Although vitamin D is supplied by cod liver oil, it is not recommended as a source of vitamin D, because to get enough one would receive toxic levels of vitamin A. Some dairy products are fortified with vitamin D, but most of these don't provide enough. Milk typically provides 100 IU/cup, requiring 5 quarts to provide the necessary 2000 IU daily dose. A person of 200 lbs may need 4000-6000 IU/day in supplements when sun exposure is inadequate. To see the full benefit of vitamin D supplements in a blood test usually takes 6 months to a year, so the test should be done regularly.

Magnesium
To stay healthy: a total of 300-600 mg/day. (2.5-4.5 mg/pound/day for adults, more for teenagers' growth). Magnesium is an important nutrient for healthy arteries, muscles, brain and bones, and is involved in hundreds of enzyme reactions. In fact, magnesium is essential for all organs, and its deficiency has many symptoms -- high blood pressure and cholesterol, fatigue, irritability, insomnia, muscle cramps, and eye twitching are common ones. It is important in the prevention of osteoporosis and to balance and regulate the level of calcium, and helps vitamin D to be absorbed and to function in the body. It binds to toxic heavy metals and helps the body to eliminate them. Most of us don't get enough magnesium in our typical daily diet, and stress in our modern lifestyle can cause the body to lose its magnesium, in turn causing more anxiety. Diabetics lose more magnesium than most people, and magnesium is required for the production and function of insulin, so the diabetic magnesium requirement is higher. Magnesium helps to prevent asthma because it is a bronchodilator and antihistamine. Many people with asthma are low in magnesium, and drugs for asthma cause the body to lose magnesium. The body closely regulates the magnesium level in the blood, even with a deficiency in the diet, so to keep the level relatively constant the body must remove magnesium from the bones which accumulates a deficit. Therefore a blood test for magnesium usually does not indicate the deficit. Further, as we age, our absorption of magnesium tends to lessen, so our need is greater. Many of us get only 200-300 mg/day, not enough for our body's needs, so we have a deficit. See Dean (2006), Seelig (2003) books below.

To recover from deficit, take 200-600 mg/day in divided doses. It may be necessary to supplement with a lot of magnesium at first to relieve the deficit for several weeks, then take a lower level (100-200 mg/day) to maintain a sufficient body level. However before taking magnesium supplements make sure your kidney function is OK. See Dean (2006), Seelig (2003) books below.

Sources of magnesium: (see USDA nutrient list below) seeds (sunflower, pumpkin), nuts, legumes, tomatoes, chocolate, dark green leafy vegetables, whole grains, wheat germ. A craving for chocolate and nuts may be related to their high level of magnesium. Note that any processed flour including enriched flour has lost almost all of its magnesium -- so any white bread, cake, and most pastas have virtually none. Because most of us don't get enough magnesium in our diet, we must take supplements: magnesium malate, chloride, and chelate are recommended for they are readily absorbed by the gut. Epsom salt (magnesium sulfate) is relatively inexpensive but is a laxative at high doses. Another source often encountered, but not recommended: magnesium oxide -- only 5% is absorbed, and the remainder causes a laxative effect. See Dean (2006), Seelig (2003) books below.

Calcium
To stay healthy: 1000 mg/day. (4-8 mg/pound/day for adults, more for teenagers' growth). Calcium is an important nutrient for arteries, muscles, the digestive system, brain, blood cells, and bones. It is essential for all organs, and its deficiency causes a wide variety of symptoms including osteomalacia and osteoporosis. Calcium should ordinarily be taken with vitamin D and in 2:1 ratio with magnesium. It is possible to get too high a level of calcium into the blood, especially if vitamin D level is high, but this effect is prevented by adequate magnesium intake. Calcium is excreted by the body when the amount of protein in the diet is greater than needed by the body to replenish its need for protein. This can deplete the body and bones of calcium, but the effect is countered by an adequate supply of magnesium. See Dean (2006), Selig (2003), Khalsa (2009) books below.

To recover from deficit, take 300-600 mg/day (depending on how much calcium you eat in food). It is important to balance the amount of calcium with a proportionate amount of magnesium, and also to take enough vitamin D which facilitates the absorption, regulation, and utilization of calcium. Most of us have had a magnesium deficit throughout our lives, and as we get older many of us have a calcium deficit, see Dean & Selig books below.

Sources of calcium: (see USDA nutrient list below) dairy products, dark green leafy vegetables, sardines and canned salmon (with bone), rhubarb, molasses, peas and beans, supplements: calcium is often combined with magnesium in a 2:1 ratio -- calcium carbonate is the most common form but is only ~30% absorbed, however calcium malate/citrate/aspartate/orotate is ~80% absorbed.

Vitamin B-3 (niacin, niacinamide)
To stay healthy: 20-200 mg/day. Vitamin B-3 (niacin) is required for the metabolism of food, for the skin, digestive system, and the brain. It is required at higher doses than other B vitamins, and should be taken together with a separate multivitamin supplement that provides the entire B vitamin complex. Because our needs vary, many people are deficient, causing a wide variety of symptoms. Niacin is widely used to increase HDL and reduce LDL cholesterol, and to help relax, reduce anxiety and depression, and get to sleep. It is also helpful to prevent inflammation and for arthritis and multiple sclerosis (see Saul (2003) and Hoffer & Saul (2008) books). Good sources are brewer's yeast, fish, meat, legumes, nuts, seeds, and green leafy vegetables. Niacin taken alone can cause a warm flush on the skin for a few minutes which is harmless, and associated with this can be a slight temporary rise in blood sugar. However, niacin when taken with vitamin C has many beneficial effects, and maintains a lower level of blood sugar, important for diabetics to reduce the need for insulin. With each dose the niacin flush becomes less intense and then is only a minor nuisance. Niacin has an antiviral effect taken at a saturation level just below what causes a flush -- and this level varies between individuals (see Saul (2003) and Hoffer & Saul (2008) books below). Niacinamide generally does not cause a niacin flush but it also does not reduce cholesterol. Time-release forms of niacin are available that reduce the tendency for flushing, but these are more expensive and some require a prescription. Those with diabetes, liver problems, or who drink alcohol or are pregnant should check with their doctor when using niacin. Typical doses for niacin saturation are 100-2000 mg/day, taken in divided doses right after meals to reduce the niacin flush and because niacin is water-soluble and is readily eliminated from the bloodstream.

Vitamin B-12 (cobalamins, cyanocobalamin, methylcobalamin)
To stay healthy: 20-100 mcg/day (a millionth of an ounce). Vitamin B-12 is required for the metabolism of every cell in the body, and is necessary to regenerate folate, another B vitamin. A deficiency of vitamin B-12 can cause a variety of symptoms, including fatigue, tremor, numbness or tingling in extremities, balance problems, depression, and memory loss, and with a more serious deficiency pernicious anemia, cognitive impairment, and permanent brain damage. Deficiency is common, because 25% to 50% of adults are deficient, and the problem increases with age (50% or more are deficient over the age of 60) because of absorption problems. Vitamin B-12 uptake by the gut is more complicated than for other vitamins, and requires a special protein binding factor and a transporter to capture the small amount in food. Vitamin B-12 is made by bacteria, not by plants or animals. It is found in meat, fish, poultry, dairy products, and eggs, and excellent sources are shellfish, liver, sardines, and salmon. For those on a vegetarian diet or with special problems, a vitamin B-12 deficiency is common, and may require taking a supplement containing more than a standard multivitamin tablet. Although the recommended amount of vitamin B-12 is 6 mcg/day, taking a supplement tablet of 100-1000 mcg is safe and may be necessary because in many people it is not well absorbed. For oral supplements, methylcobalamin is considered more effective than cyanocobalamin. The body normally stores enough vitamin B-12 for several years, so a dietary deficiency may take more than a year to be noticed. A very effective diagnostic for vitamin B-12 is the urinary MMA test, paid for by most medical insurance. See Pacholok & Stuart (2006) book.

Micro nutrients & minerals
To stay healthy: eat a varied diet, focused on dark green leafy vegetables, whole-grain foods, legumes, and fruits, take One-A-Day or equivalent multivitamin tablets, and use sea salt because it contains micro-minerals. Some care is required for vitamin A because it can be toxic if taken long-term at a 5-fold normal dose. Beta-carotene (provided by carrots) is a solution to this problem because it is non-toxic and can supply our requirement for vitamin A. Many other nutrients and minerals are necessary at low doses, some very likely unknown. Wheat germ and brewer's yeast are good sources of protein, B vitamins, magnesium, and trace minerals, and wheat germ is a good source of vitamin E. Omega-3 and omega-6 fatty acids are essential and can be obtained in lecithin, flax oil, walnuts, wheat germ, and range-fed beef, lamb, and chicken. An excellent breakfast is 3/4 cup uncooked oats (1- or 5-min), 1/4 cup wheat germ, 1 tbsp lecithin granules, and 1 tbsp brewer's yeast, with 1/2 tsp dark brown sugar and a pinch of sea salt (to taste), served with milk or juice. See lists of minerals and nutrients below. And take supplements for vitamin C, D & magnesium.

Nutrition References
Information about essential nutrients and minerals
http://www.orthomolecular.org (Excellent site for description of nutrient therapy for health. Wealth of info.)
http://lpi.oregonstate.edu/infocenter/vitamins.html" (Linus Pauling Institute, very good overall description of the use of nutrients for health.)
http://www.nlm.nih.gov/medlineplus/ency/article/002404.htm (official NIH description, but many experts say that the doses are 50-100x too low.)
http://lpi.oregonstate.edu/infocenter/vitamins/vitaminC (Description of vit C at the Linus Pauling Inst. Very conservative doses, many nutritionists recommend much higher doses.)

USDA list of nutrient content in foods. Very complete, listed alphabetically and also by amount.
http://www.ars.usda.gov/Services/docs.htm?docid=18877

Nut grower's guide: nutrient content of nuts.
http://www.publish.csiro.au/samples/Nut%20Growers%20GuideSample.pdf

Vitamin C: The Real Story, the Remarkable and Controversial Healing Factor, by Steve Hickey and Andrew W. Saul (Paperback - Nov 15, 2008) ISBN-13: 9781591202233 (Best overall book I've seen on vitamin C and the effects of its deficiency. Explains how a vitamin C deficiency can cause atherosclerosis and how to determine the correct dose of vitamin C to prevent viral infections.)

Stop America's #1 Killer: Reversible Vitamin Deficiency Found to be Origin of All Coronary Heart Disease, by Thomas E. Levy MD, JD (paperback, 2006) ISBN-13: 9780977952007 (Follows Pauling's theories on preventing heart disease and expands them. Basically says that vitamin C can prevent atherosclerosis and many other diseases. I follow this book for intuition on the need for vitamin C. )

Curing the Incurable: Vitamin C, Infectious Diseases, and Toxins, by Thomas E. Levy (paperback, 2002) ISBN-13: 9781401069636 (Follows Pauling's theories about stopping viral infections and expands them. Basically says that vitamin C can prevent all viral infections if taken at the proper dose. Explains how toxins such as cigarette smoke reduce blood levels of vitamin C. I follow this book and have stopped getting colds/flu.)

The Vitamin D Revolution: How the Power of This Amazing Vitamin Can Change Your Life, by Dr. Soram Khalsa M.D. (Paperback - Mar 1, 2009) ISBN-13: 9781401924706 (Best overall book I've seen on vitamin D and the effects of its deficiency. It is essential in preventing inflammation, cancer, and in activating the immune response. Explains how to get vitamin D from the sun, and why we can't get vitamin D from the sun in the winter, so we must use supplements, 2000 IU/day or more for adults.)

Vitamin D Prescription: The Healing Power of the Sun & How It Can Save Your Life, by Eric Madrid MD (Paperback - May 11, 2009) ISBN-13: 9781439229460 (Explains the latest scientific opinion on the benefits of vitamin D, which regulates calcium/magnesium in the body and prevents cancer. Well-written and current.)

The Magnesium Factor by Mildred Seelig (Paperback - Aug 25, 2003) ISBN-13: 9781583331569 (An authoritative book on the causes of magnesium deficiency, its effects, and how to prevent it. Seelig is one of the most prominent magnesium nutrition researchers.)

The Magnesium Miracle by Carolyn Dean (Paperback - Dec 26, 2006) ISBN-13: 9780345494580 (Best overall book I've seen on magnesium and the effects of its deficiency. Explains symptoms and effects. )

The Omnivore's Dilemma: A Natural History of Four Meals by Michael Pollan (Paperback - Aug 28, 2007) ISBN-13: 9780143038580 (Popular best-seller, highly recommended. Describes where the food we eat comes from, and explains how food is complex and cannot always be reduced to a set of nutrients. Excellent perspective, very informative, terrific descriptions of an organic farm, but lacks much specific information about vitamins and nutrients.)

In Defense of Food: An Eater's Manifesto, by Michael Pollan (Paperback - April 28, 2009) # ISBN-13: 978-0143114963 (Popular best-seller, highly recommended. An explanation of why "nutritionism" -- the study of separate identifiable nutrients -- is not yet fully mature, and therefore why we simply need to eat lots of different healthy foods. Not much specific information about vitamins, and gives a pessimistic view of nutrition science. Very interesting -- but I think the essential nutrient content of foods explains the healthiness of most of the foods discussed.)

The China Study: The Most Comprehensive Study of Nutrition Ever Conducted and Startling Implications for Diet, Weight Loss, and Long-Term Health. by T. Colin Campbell, PhD, and Thomas M. Campbell, II (paperback, 2006) ISBN-13: 9781932100662 (A noted medical nutrition researcher describes conclusions from studying the correlations between what people in China eat and how healthy they are. The most healthy people, with the least heart disease and cancer, ate less meat/fat/dairy. Contains a scathing critique of the medical and nutritional establishment. The recommended diet: no dairy, no oils (olive, canola, etc), no fat, meat, fish, or nuts. For a critique of this book, see: http://www.westonaprice.org/bookreviews/chinastudy.html)

Prevent and Reverse Heart Disease: The Revolutionary, Scientifically Proven, Nutrition-Based Cure by Caldwell B. Esselstyn (Paperback - Jan 31, 2008) ISBN-13: 9781583333006 (A general surgeon at the Cleveland Clinic explains how 20 people who had terminal heart disease were all saved and recovered without any more heart symptoms on a vegan diet -- no meat, fat, fish, dairy, oils, or nuts. A critique is that the book doesn't explain why a vegan diet is curative. Certainly eating no meat, fat, oil, or nuts, etc. forces the dieter to eat more vegetables & fruits to get enough calories. One hypothesis is that the additional vegetables & fruits provide extra vitamin C and magnesium necessary for cardiac health.)

How to Live Longer And Feel Better, by Linus Pauling (Paperback - May 2006) ISBN-13: 9780870710964 (Pauling's original book on vitamin therapy, explaining his theory of heart disease. Well written with lots of interesting and important information about the body's need for nutrients, especially vitamin C, and their effect on health. Has an excellent description of the theories of why vitamins became necessary for life, and how individuals vary in their needs. Develops vitamin C therapy for preventing heart disease, and defines orthomolecular medicine. Originally published in 1986 but still very relevant with very clear descriptions.)

Orthomolecular Medicine For Everyone: Megavitamin Therapeutics for Families and Physicians, by Abram Hoffer and Andrew W. Saul (Paperback - Nov 15, 2008) ISBN-13: 9781591202264 (Comprehensive guide to the use of nutrients, vitamins and minerals to be more healthy. Chock full of information on vitamins and their effects in preventing disease. For some people this can be overwhelming, but it is probably mostly correct.)

Doctor Yourself: Natural Healing That Works, by Andrew Saul, PhD. (Paperback, 2003) ISBN-13: 9781591200338 (Highly recommended. Comprehensive guide to practical use of vitamins and nutrients to solve difficult health problems. Some people may not want to consider the approaches but they work and are often safer than drugs. The asscoiated web site is kept up to date with the latest information. http://www.doctoryourself.com)

Could it be B-12: An Epidemic of Misdiagnoses, by Sally M. Pacholok, R.N. and Jeffrey J. Stuart, D.O. (Paperback, 2006) ISBN-13: 9781884956461 (Easy to read guide to effects of vitamin B-12 deficiency and how to discover it. There are a wide variety of symptoms, but a deficiency is easy to treat. )

Skin: A Natural History by Nina G. Jablonski (Paperback - May 21, 2008) ISBN-13: 978-0520256248 (Explains that skin color in human populations evolved over 50-100 generations in response to the amount of UV radiation: higher UV promoted dark skin to prevent folate deficiency, and lower UV promoted light skin to prevent vitamin D deficiency.)