Daily Recommendations for Vitamins, Minerals and Supplements

Mineral and Supplement Recommendations

Get a daily value of all the usual suspects in your multivitamin plus these in higher quantity:


This comes from many sources, so total all of them up and get at least 1,600 total mg for women, 1,200 mg for men.


400 mg.


200 mcg.


15 mg.


4 servings of fruit, plus a normal diet should do it.


10 tablespoons of tomato sauce a week (400 micrograms).


A leafy green vegetable a day (40 micrograms).


Hefty portions of onion, garlic, celery, or lemon juice in addition to the above at least once a day.


1,500 milligrams (while this comes in dehydrated beef protein, that's not so appetizing, so we recommend the supplement).


Either 1 gram of distilled fish oil or 6 walnuts, preferably twenty-five to thirty minutes before lunch and before dinner, or 2 ounces of fatty fish a day, or 400 mg of DHA.


1/2 teaspoon a day.

Red Pepper

The more capsaicin, the better for appetite suppression.


As much as you want.

Coenzyme Q10

200 milligrams day (if on a statin) or for all over age sixty.


162 milligrams a day (check with your doctor) with two glasses of warm water.

Coffee and Green Tea

2 or more cups of each.

Alpha-lipoic acid

200 milligrams.


2 billion cells of healthy bowel bacteria like bacillus coagulans.

Excerpted from "YOU: Staying Young" by Michael F. Roizen, M.D. and Mehmet C. Oz, M.D. Copyright © 2007 by Michael F. Roizen, M.D., and Oz Works LLC, f/s/o Mehmet C. Oz, M.D. Reprinted by permission of Free Press, a Division of Simon and Schuster, Inc.