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Chromium: Some scientists believe chromium plays a role in preventing heart disease. That's because this trace mineral helps your body maintain healthy glucose levels. Insulin helps you use glucose, or blood sugar, for energy. When your body loses its ability to respond to insulin, you have a condition called insulin resistance. This condition can result in high cholesterol and high trigylceride levels and lead to heart disease. Chromium also aids in the burning of body fat.

Lieberman recommends taking 200 to 400 mcg per day of chromium polynicotinate, the most effective form.

Folic Acid: Folic acid reduces the risk of heart disease, according to new research. This essential B vitamin helps convert dangerous homocysteine in your blood to a safer amino acid, called methionine. High levels of homocysteine are known to increase the risk of both heart disease and stroke.

Take 400 mcg of folic acid per day. However, if you have a risk factor for heart disease, such as a family history, high cholesterol, elevated homocysteine, or obesity, talk to your doctor about taking a higher dose. If you fall into this higher risk group, add two other B vitamins: 1,000 mcg of vitamin [.12] and 100 mg of vitamin [.6] per day. Folic acid alone is probably not enough to lower homocysteine levels for people at high risk, explains Jeffrey Blumberg, ., professor and associate director at the USDA Human Nutrition Research Center on Aging at Tufts University in Boston.

Vitamin E: Vitamin E acts as your cardiovascular system's housekeeper. It

cleans out cell-damaging free radicals and also helps to prevent platelets from clumping together and clogging your blood vessels.

Studies show that the more vitamin E in your diet, the lower your risk of heart disease. The evidence for supplementing with vitamin E is even more impressive, says Michael Janson, ., an Arlington, physician and author of Dr. Janson's New Vitamin Revolution (Avery Putnam Penguin, 2000). The well-known Nurses' Health Study, which followed 87,245 female nurses for eight years, found that those nurses who supplemented daily with vitamin E for more than two years had a 41 percent lower risk of heart disease than those who did not. A similar study on men who took at least 100 IU for two years or more found a 37 percent reduction in heart disease risk.

Recently some researchers reported that vitamin E didn't prevent heart disease or even worsened the risk. However, these conflicting studies had flaws--some used synthetic forms of the vitamin and others included people with severe heart disease.

Our experts recommend taking 800 IU of vitamin E daily. Choose mixed tocopherols, which include the four naturally occurring forms of vitamin E: alpha-, beta-, delta-, and gamma-tocopherol. "Each form is important; plus together they make it easier for your body to absorb them," says Janson.

Reduce Your Cancer Risk

Reduce your risk of cancer by taking the following five vitamins and minerals. If you take a multivitamin, check the recommended dosages below against the contents of your multi; you may already be getting what you need. Fortified foods like breakfast cereals and orange juice may also cover some of your requirements, so consider those as well.

Calcium: Consuming this mineral can actually cut your risk of colon cancer. In your digestive system, calcium binds with bile acids and fatty acids and as a result prevents their absorption. Researchers now think this in turn hinders the formation of colon cancer cells. The strongest evidence for calcium's anti-cancer powers comes from a population study published in the Journal of the National Cancer Institute last year. The numbers revealed that people who consumed at least 700 mg of calcium per day (from food and supplements) had about half the risk of developing colon cancer as those getting less than 500 mg daily.

Take 1,000 mg of calcium per day if you're 50 or younger, or 1,200 if you are over 50. Since your body can't absorb this much calcium at once, take it in two divided doses. Add 400 IU of vitamin D (to aid in absorption) and 500 mg of magnesium (calcium and magnesium work together in your body), and divide those doses, too.

Carotenoids: Carotenoids give color to yellow, orange, and red fruits and vegetables. In your body, some researchers believe they protect against cancer by acting as powerful antioxidants, scavenging damaging free radicals, and by performing other anti-cancer functions. Alpha-carotene, beta-carotene, lycopene, lutein, and zeaxanthin are the most famous--and best researched--members of the carotenoid family.

Most of the current research focuses on the cancer-prevention benefits of diets rich in specific carotenoids. For example, eating foods that are high in lycopene has been shown to protect against breast cancer, colon cancer, leukemia, ovarian cancer, prostate cancer, and cancer of the mouth and esophagus. But it is difficult to get enough protection even from the healthiest diet, says Matt Brignall, ., a naturopathic physician who teaches diet and nutrition therapy at Bastyr University in Kenmore, Wash. Taking carotenoid supplements creates a safety net.

In general, experts recommend taking anywhere between 15 and 25 mg of natural mixed carotenoids per day to reduce your cancer risk. Take these supplements along with a meal that includes at least some fat, which will help your body to absorb the carotenoids. Also, be sure you don't contuse preformed vitamin A, or retinol, with carotenoids. Retinol is toxic in high doses.

Selenium: A trace mineral, selenium helps safeguard your red blood cells and cell membranes from damage that may lead to cancer. Dozens of clinical trials have shown that selenium supplements protect against colon and breast cancers and other cancers as well. One study compared cancer rates of people who received 200 mcg of selenium a day to those receiving a dummy pill. In the group taking the selenium there were fewer cancer deaths and fewer incidences of cancer.

Take 200 mcg a day. If you have had cancer or have a family history of cancer, our experts suggest taking up to 400 mcg. Selenium can be toxic in high doses so avoid getting more than 700 mcg a day. Consider the amounts you consume in fortified foods like cereals, energy bars, and nutrition shakes before you decide on a supplement.

Vitamin D: When sunlight penetrates your skin, you produce vitamin D. This vitamin may prevent cancer by regulating the growth of cells (abnormal cells can form tumors), Researchers believe that vitamin D may be part of the reason why people who live in tropical climates get cancer (particularly cancer of the colon, prostate, lung, and breast) less often than those living in northern climates. Research has also shown a strong relationship between vitamin D, both from sun exposure and supplements, and reduced breast cancer rates. Some experts suggest that you spend 20 minutes a day in the sun, but that might not do the trick since wearing clothing or sunscreen and getting less sunlight in winter may limit your production of vitamin D.

Instead, take enough supplements to total 800 IU of vitamin D per day. Be aware of how much you are already consuming since doses above 1,500 IU per day can cause calcium to accumulate in your blood, possibly damaging your kidneys, heart, and lungs. Manufacturers often add vitamin D to breakfast cereals, energy bars, milk, and other foods.

Vitamin E: Vitamin E, an antioxidant, scavenges and destroys the free radicals that lead to DNA damage. Damaged DNA may cause cells to reproduce abnormally, creating tumors. Hundreds of studies demonstrate the protective effect of supplemental vitamin E against lung, esophageal, colorectal, cervix, and breast cancer. Experts recommend 800 IU a day in the form of natural mixed tocopherols.

Beat Stress

Help your body cope with the effects of stress by taking the following three vitamins and minerals. If you take a multivitamin, check the recommended dosages below against the contents of your multi; you may already be getting what you need. Fortified foods like breakfast cereals and orange juice may also cover some of your requirements, so consider those as well.

B Complex: When you're under emotional and physical stress, your body taps your stores of B vitamins to produce stress hormones like adrenaline. This in turn depletes the B vitamins necessary for the production of the hormones that let you relax again.

Lieberman recommends taking all of the B vitamins at once, because they all work together in your body. Take a B-100 complex once a day; each pill should supply 100 mcg of vitamin [.12] and biotin, 400 mcg of folic acid, and 100 mg of all the other B vitamins. Take it along with food to enhance absorption.

Magnesium: A vicious cycle exists between stress hormones and magnesium. When you're under stress your adrenal glands produce the hormones cortisol, norepinephrine, and adrenaline. This action depletes your magnesium levels. In turn, low magnesium levels further stress your body and can lead to panic attacks and more stress, which cause your body to release even more adrenaline, says Carolyn Dean, ., ., a consultant in City Island, ., and author of The Miracle of Magnesium (Ballantine, 2003).

Dean suggests taking 300 to 600 mg of magnesium daily to counter the effects of stress.

Vitamin C: Vitamin C helps your body prevent the overproduction of the stress hormones cortisol and DHEA. Excessive amounts of these hormones cause a dangerous increase in blood pressure, blood clotting, and blood sugar.

Most of the research on vitamin C and stress has been done on rats. However, in a 2001 human study researchers compared blood cortisol levels of marathon runners given two 500 mg doses of vitamin C or a placebo. The vitamin C takers had 30 percent less cortisol in their blood after the marathon than the placebo group.

To combat stress, experts suggest taking 500 mg of vitamin C per day.

Slow Aging

Fight the effects of aging by taking the following five vitamins and minerals. If you take a multivitamin, check the recommended dosages below against the contents of your multi; you may already be getting what you need. Fortified foods like breakfast cereals and orange juice may also cover some of your requirements, so consider those as well.

Calcium: Your bones are at risk of decreasing in mass over time, increasing the chance of suffering a fracture. However, hundreds of studies have demonstrated the positive effect of calcium supplements on bone health.

To prevent osteoporosis, experts recommend that you take 1,000 mg of calcium a day if you are 50 or younger and 1,200 mg daily if you are over 50. Take it in divided doses with 400 IU of vitamin D (to aid in absorption) and 500 mg of magnesium (calcium and magnesium work together in your body, and magnesium activates an enzyme necessary to form new bone). Take vitamin D and magnesium in divided doses as well.

Folic Acid: The decrease in brain function that many people develop with increasing age has been associated with high levels of homocysteine, a dangerous amino acid. Folic acid has been shown to help decrease homocysteine levels. According to a study published in the Journal of Nutrition last year, folic acid supplements can improve both memory and cognitive function. Many experts recommend taking 400 mcg of folic acid per day.

Vitamin C: This antioxidant vitamin protects both your vision and your skin against aging.

First, it appears to prevent the oxidation in the lens of the eye that can lead to cataracts. A study from the USDA Human Nutrition Research Center on Aging found that women with a long history of taking vitamin C supplements had a lower lens opacity (a measure of vision loss) than women who took none. Other research has found that taking vitamin C forestalls the development of cataracts.

Second, as your skin cells age, they lose the ability to produce collagen, a protein that supports your skin. This lack of collagen may cause your skin to wrinkle. Vitamin C has been shown to help build collagen. Thus, some experts believe taking vitamin C orally, or using it topically, may prevent wrinkles.

To keep your eyes healthy and your skin smooth, supplement with 500 mg of vitamin C daily.

Vitamin E: The more vitamin E you get, the less cognitive decline you'll experience as you age, according to a recent study of more than 2,500 older people conducted at the Rush Institute for Healthy Aging in Chicago. Researchers aren't exactly sure how vitamin E affects your brain, but they theorize that E has an antioxidant effect on brain cells, protecting them from dangerous free radicals. Take 800 IU of vitamin E daily as natural mixed tocopherols.

Vitamin K: Acting as a taxi service for calcium, vitamin K gives calcium a ride right to where your bones need it, helping to ensure that they stay strong as you age. Studies have found a direct relationship between blood levels of vitamin K and bone mineral density.

To reduce your risk of fractures, experts recommend taking 1000 mcg of vitamin K per day. But since vitamin K can interfere with blood thinners like Coumadin (warfarin), check your dose with your doctor if you currently take any of these drugs.

Boost Immunity

Improve your immunity by taking the following four vitamins and minerals. If you take a multivitamin, check the recommended dosages below against the contents of your multi; you may already be getting what you need. Fortified foods like breakfast cereals and orange juice may also cover some of your requirements, so consider those too.

Coenzyme [.10]: Abbreviated Co[.10], this vitaminlike antioxidant improves your immune response and boosts your antibodies, as shown by animal and human studies. Typically, your body can produce all the Co[.10] it needs. But after age 40 and when you're sick, your body's production of this enzyme slows considerably, according to Janson.

If you're over age 40 or susceptible to catching colds, Janson recommends taking 100 mg of Co[.10] per day. For the best absorption, take it with a meal that includes some fat or in a chewable tablet containing some oils.

Selenium: To shorten the length of a viral infection, take selenium. This trace mineral prevents viruses from replicating, says Ronald Hoffman, ., a certified nutrition specialist and founder of the Hoffman Center, a complementary medicine clinic in New York City. Hoffman refers to selenium as "birth control pills for viruses." Studies in both animals and people with HIV confirm this antiviral effect.

Take 200 mcg of selenium daily. Because it can be toxic in high doses (more than 700 mcg) be sure to consider the amounts you're getting in fortified foods like cereals, energy bars, and nutrition shakes before you decide on a supplement.

Vitamin C: Vitamin C helps boost your immune system in at least three ways. First, it helps your body fight viruses by increasing your output of interferon, an antiviral protein that you produce when infected by a virus. Second, vitamin C helps you make the antibodies that combat disease-causing invaders before they can infect you. And third, it helps your body to resist disease should bacteria or viruses find their way inside your cells. One study, conducted in Finland, reviewed 21 placebo-controlled trials conducted over 25 years and found that taking 1,000 mg of vitamin C daily reduced the severity and duration of colds by an average of 23 percent.

During flu season or if there's a cold bug going around, take up to 1,000 mg of vitamin C per day. This dose may cause gastrointestinal discomfort; reduce your dose if that occurs.

Zinc: Your body produces a series of different immune system reactions that fight disease, and zinc is a key player in each of these reactions. A zinc deficiency suppresses your immune system, but studies have shown that taking zinc supplements can restore a normal immune response.

Experts recommend taking 50 mg of zinc a day to boost general immunity. If you have a cold, try a zinc lozenge; studies suggest that zinc is effective against viral infections. Don't exceed 50 mg daily; too much zinc can actually inhibit your immune function. Take zinc with 2 mg of copper; your body needs a proper balance of these two minerals.

Fact

Don't worry if you forget to take your vitamins now and then. It's okay to skip a day once or twice a week. Most vitamin and mineral supplements stay in your body and continue to work for two to three days.

If your urine changes color after you take your supplements, don't worry. Experts say that your body absorbs what it needs and gets rid of what it doesn't. Colored urine is a sign that your body is eliminating extra supplements.

Tip

To get the most from your daily supplements, consider taking them with 1/2 cup of orange or grapefruit juice. The acid in these juices helps break down supplements and may speed up their absorption, according to studies.

Consider This

How Vitamins and Minerals Keep You Healthy

Research suggests that the supplements featured in this guide
improve your health in the following ways.

 Prevents Reduces
 Heart Cancer Beats Slows Boosts
 Disease Risk Stress Aging Immunity

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 [.10]
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Dina Aronson, ., a registered dietitian and frequent contributor to Natural Health, lives in the Boston area and is working on a book about food allergies. Research intern Jaime Heidtman contributed additional reporting to this piece.