Accupuncture: What to Expect in Your First Visit

Be prepared to spend up to an hour on your visit. Your acupuncturist will take a long medical history and discuss your complaints.

Careful pulse readings are often part of the exam. Isaac Cohen of Berkeley's American Acupuncture Center says he checks such things as the pulse's frequency, strength, depth, regularity, changes within the depths of the pulse, and differences between the right and the left wrist. (Acupuncture theory recognizes some 28 pulse qualities.)

A tongue diagnosis to check shape, movement, condition, color, and coating is sometimes used to assess a patient's condition.

Treatment will be prescribed based on the diagnosis reached via all these findings. For example, chronic bursitis in the shoulder could require 10 treatments, once a week for two and a half months, while an acute strain might call for only two treatments.

Sterile, disposable needles are a definite must. The acupuncturist usually dabs the skin with alcohol and then inserts the needles into points just below the skin surface in the epidural layer. They are left in place anywhere from 15 minutes to one hour. In rare cases, the acupoint will bleed slightly after the needle is withdrawn.

Acupuncturists will often leave the room after positioning the needles, occasionally dimming the lights to create a more restful atmosphere. Deep yogic breathing can be helpful.

Heat treatment (moxibustion) is used by some traditional acupuncturists in addition to needle therapy. The therapist burns the herb moxa, Chinese mugwort (Artemisia vulgaris), on acupoints, generally on a ginger slice to minimize discomfort. Another method known as cupping (when a glass jar is placed over acupoints) promotes circulation.

Acupuncture costs vary widely. Your first session may cost anywhere from $40 to $160. Follow-ups may run from $30 to $75.

Does It Hurt?

Many people feel a sting when an acupuncture needle is inserted but no real pain. Actress Liberty Godshall, who underwent acupuncture for Chronic Fatigue Syndrome, says, "You feel it a little, but any pain goes away almost instantaneously. Sometimes if an energy spot is hit, it feels like an electrical jolt. For me, the longer the needles were in, the more blissful I felt."

Acupuncture needles are very thin — about 15 needles can fit into one conventional hypodermic needle. Acupuncturist Dr. Holly Gahn says, "Getting acupuncture is nothing like getting a hypodermic shot."

Accupuncture: The Mystery of the Needles

An introduction to this age-old therapy

Last year Americans made more than 12 million visits to acupuncturists for problems ranging from sore backs and nausea to cancer and drug addiction. While 30 years ago you might have had to board an overseas flight to find an experienced acupuncturist, today there are some 10,000 practitioners in the U.S., nearly 5,500 of them with state licenses. Of all the alternative therapies in the U.S., this ancient Chinese medical treatment is unquestionably the one creating the biggest buzz.

So what, exactly, is acupuncture? Broadly speaking, a system of diagnosis and treatment that aims to restore health by stimulating key points in the body with ultra-fine needles. Increasingly, people are turning to acupuncture as a complementary treatment, one part of a healing approach that's drawn from a variety of medical disciplines.

Acupuncture, which could date back as far as 5,000 years, is the Latin name for what the Chinese call Chen Chiu. (The Latin word acus means needle, and pungere means puncture.) According to traditional Chinese medicine, qi (pronounced "chee"), the body's life force or energy, circulates through 14 meridians, or channels. The ebb and flow of qi determine one's health, as does the balance of yin and yang, the two opposing forces that produce resilient health and vitality when in equilibrium. If the flow of qi is blocked, yin and yang become unbalanced and illness may result. (Poor diet, stress, and exhaustion affect the qi flow.)
Acupuncture restores balance by rechanneling qi — stimulating any of the more than 360 acupoints connected to organs or systems in the body. "Health exists when adequate qi can flow smoothly," says acupuncturist Harriet Beinfield. "Depletion leads to illness and lethargy. Congestion leads to aches and tenderness."

Since meridians, qi, and, for that matter, yin and yang are invisible, many Americans have difficulty accepting their existence. But scientists who have studied acupuncture's effects have developed a theory on how it works connected to endorphin release.

Meridians could be the nerves connected to our major muscles, say the scientists. When acupuncture points are stimulated, it changes the flow of bioelectrical energy along the nerves and releases neurotransmitters, primarily endorphins, which are the body's pain relievers, the same chemicals that produce a sense of relaxation and well-being — the "runner's high." A Swedish study showed that the brain's endorphin levels had doubled a half hour after acupuncture.

In fact, some researchers believe acupuncture helps people fight drug addiction by releasing endorphins into the system, thus calming the patients and allowing them to work on their problems in a reasonable state.

10 Ways to Alleviate Seasonal Allergies

1. Avoidance tactics: The first line of defense for any allergy sufferer: Steer clear of any known enemies such as pollens, molds, pet dander, and dust mites. (Consult an allergist-immunologist if you haven't yet pinpointed your exact allergen.) Regular vacuuming, efficient ventilation, and air conditioning all help fight foes on the home front.

2. Vitamins: Vitamin C is a natural antihistamine, according to many nutritional-medicine experts. This theory is borne out by research published in the Journal of Nutrition. In a study of 11 allergy sufferers, blood histamine levels dropped in those who took 1,000 milligrams of vitamin C for three days.

3. Supplements: Quercetin can help prevent ragweed reactions, according to America's most vocal alternative-medicine advocate, Andrew Weil, M.D., a seasonal-allergy sufferer himself. He takes 400 milligrams of the antioxidant twice a day between meals about two weeks before — and throughout — the ragweed season. Quercetin (pronounced KWER-seh-tin) is available at most health-food stores.

4. Traditional herbs: According to Weil, the herbal answer for allergies is stinging nettle. "I use it myself during the spring ragweed season in southern Arizona," Weil says. And a study at the National College of Naturopathic Medicine in Portland, Oregon, supports his view: Sufferers who took 600-milligram capsules of freeze-dried nettles experienced far fewer hay-fever symptoms than those who took a placebo. Buy the capsules at health-food stores, or brew a tea from the dried leaves (also available in health-food stores) and drink three cups a day.

5. Ayurvedic medicine: Ayurvedic physicians attribute hay fever to ama, a toxic by-product of sluggish digestion. To purge the body of the poison, they recommend drinking eight to 10 glasses of warm water with lemon juice a day, as well as replacing dairy foods and wheat with fruits and vegetables.

6. Traditional Chinese medicine: Ma huang, a.k.a. Chinese ephedra contains two potent decongestants, ephedrine and pseudoephedrine. (The latter is found in over-the-counter products like Sudafed.) The herbalist James Duke, Ph. D., recommends this simple regimen: Simmer one teaspoon of dried ephedra in one cup of boiling water for 10 minutes and drink up to two cups a day. Don't take more than two: It could trigger insomnia, elevated blood pressure, or heart problems.

7. Acupressure: Acupuncture is recommended for hay fever by the United Nations World Health Organization, no less. So why not try the at-home version, acupressure self-massage? For quick relief, press on the point known as Large Intestine (LI) 4, between the fleshy webbing near the base of the thumb and the index finger. Breathe deeply and hold the point for one minute. (Pregnant women should not stimulate this point.)

8. Homeopathy: In a study at the University of Glasgow, a homeopathic preparation of mixed grass pollens cut antihistamine use by 50 percent. Dana Ullman, M.P.H., author of The Consumers Guide to Homeopathy (Jeremy P. Tarcher/Putnam, 1995) also recommends Allium cepa (onion), Sabadilla (cevadilla seed) and Arsenicum (arsenious acid).

9. Herbal bath: To calm an overactive immune system, Lisa Meserole, N. D., chair of the department of botanical medicine at Bastyr University in Seattle, suggests a 20-minute soak with two or three of these flowers: calendula, lavender, lime, eyebright, and German chamomile. Soak one-quarter cup of the herbs overnight in four cups of cool water. The next day, bring to a boil. Remove from heat; let steep, covered, for 15 minutes. Strain out plant material and add liquid to bath.

10. Aromatherapy: Here's a fragrant remedy from Kathi Keville and Mindy Green, coauthors of Aromatherapy: A Complete Guide to the Healing Art (The Crossing Press, 1995). Place one tablespoon of rock salt in a small, capped vial. Add two drops each of eucalyptus and rosemary oil, and one drop of peppermint oil. The salt will absorb the oils. Inhale as needed.

The Good News Aboud 'Bad' Foods

Monosodium glutamate (MSG)

Monosodium glutamate (MSG) -- an additive that pumps up the flavor of foods -- has been controversial since 1968, when a doctor wrote a letter to a medical journal about the headache and chest tightness he had after eating Chinese food. Follow-up research found no concrete link, but people have continued to blame MSG for reactions ranging from heart palpitations to nausea.
In 1995, an FDA-sponsored review of decades' worth of data reaffirmed the safety of MSG for the general public at levels normally consumed. The report noted that only a small percentage of people experience short-term reactions to MSG, and only if they eat large doses (3 grams or more) at one sitting on an empty stomach. "But the average American gets only about half a gram a day," says Aurora S. Hodgson, Ph.D., chair and specialist in food technology at the University of Hawaii, "so it's not a major concern." The panel also warned that occasional single doses of 1.5 to 2.5 grams may bring on or intensify asthma attacks in those with severe asthma that is poorly controlled -- though more research is needed to confirm that.

Palm Oil

This so-called tropical oil (from the fruit of palm trees) achieved notoriety in 1988 when a massive advertising campaign driven by a wealthy Omaha businessman branded it -- along with coconut and palm-kernel oils -- as a culprit that hikes up blood cholesterol and leads to clogged arteries. Despite the lack of evidence to support the allegations, the campaign led many companies to reformulate their products, usually replacing the oils with hydrogenated vegetable oils.
Now experts say the issue was overblown -- and there's very little reason to panic if your favorite brand of cookies contains palm oil. "The level of these fats in the American diet is too low to worry about," says David Kritchevsky, Ph.D., of The Wistar Institute, a research center in Philadelphia. Even before the use of tropical oils nose-dived, a government survey showed that they accounted for only about 4 percent of the average American's total fat intake. Furthermore, several short-term studies have shown that a diet high in palm oil -- the least saturated of the three -- doesn't ordinarily boost cholesterol in people with normal levels. (If you have high cholesterol, however, it's probably wise to err on the side of caution and avoid tropical oils when possible.)

Saccharin

"Anybody who says saccharin is injurious to health is an idiot," said President Theodore Roosevelt at the turn of the century, when critics proposed banning it. Now it seems he was right -- experts agree that the no-cal artificial sweetener isn't a health hazard.
Saccharin has been used for decades with no evidence of harm, but in 1977 the FDA proposed banning it after studies showed that it caused bladder cancer in rats fed very high doses throughout their lifetimes. At the time, saccharin was the only sugar substitute available in the United States, so a public outcry ensued -- and Congress passed a law that delayed the ban but required a warning label on all foods containing it. Later research failed to find a correlation between saccharin and health risks, even among diabetics, who tend to be heavy users. Finally, in 1991, the FDA quietly withdrew the proposed ban. And in 1992, researchers reported that the rat's physiology makes it susceptible to bladder cancer brought on by saccharin. The phenomenon is specific to the rat and does not occur in humans.

Alcohol

They've been accused of causing every ailment from a pounding headache to high blood pressure -- but now research shows that they're not the villains we thought they were.


It's official. A little bit of alcohol (whether your choice is wine, beer, or hard liquor) can help lower the risks of strokes and heart attacks, according to the federal government's newly revised Dietary Guidelines for Americans, released this year.

The guidelines recommend no more than a drink a day for women, and 2 for men -- with meals. Food slows the consumption and absorption of alcohol, and at least one study suggests that a mealtime drink may help stop blood clotting that could occur when fat enters the bloodstream. A glass of red or white wine with a meal may even protect against food poisoning. Researchers have found that wine can kill bacteria responsible for several common types, including salmonella.

On the sobering side, heavy drinking raises the risks of high blood pressure, strokes, heart disease, certain cancers, birth defects, accidents, and other problems. And some studies have linked even moderate alcohol consumption (1 drink a day or less) to an increased risk of breast cancer.

Drinkers' risks vary a lot, according to age, overall health, gender, and family history. And although nondrinkers shouldn't start drinking for their health, responsible drinkers needn't feel guilty.

Focus On Allergies: Food, Drink, Vitamins, Hormones

The best of alternative medicine, from experts at Bastyr University, the country's leading naturopathic school

Food & Drink Link

Spring and summer bring blooms and buds of all kinds, and with them come pollen — lots and lots of pollen. And if you're one of the unlucky millions with sensitive sinuses, you know that pollen overload can take the beauty out of the season completely. After all, it's tough to enjoy the great outdoors when the only place you can breathe is inside with the air conditioning on high.

No doubt you've also tried a long list of standard medical treatments, including allergy shots and decongestants, and know their drawbacks — drowsiness, foggy thinking, and fatigue, among others. Fortunately, there are safe and effective natural alternatives for treating seasonal allergies.


If you've never worked with a naturopathic doctor, you should know that central to the tenets of naturopathic medicine are the beliefs that the body can heal itself, and that treatment should seek to support that ability with safe, natural remedies. When it comes to airborne allergies, I first ask myself why the body is reacting to natural molecules like pollen; I often find that the real reason lies in what a person regularly eats and drinks, not just in what they breathe.
In the last 15 years of specializing in the natural treatment of allergies, it's become clear to me that about 80 percent of environmental allergies can be linked to adverse food reactions (sometimes mislabeled "food allergies"). When someone regularly eats foods they react to — such as those with wheat and sugar, and dairy products — the mucous membranes become irritated and much more responsive to elevated levels of pollen and dust.

Foods Most Likely to Cause Allergies:

• Wheat
  
• Sugar
  
• Chocolate
  
• Beef
  
• Bananas
  
• Oranges
  
• Apples
  
• Soy
  
• Eggs
  
• Nuts (especially peanuts)
  
• Milk products
  
• Coffee
  

Through elimination of or desensitization to the offending foods, the overall reactivity of the body drops. I've lost count of the number of patients who've gotten relief from their hay fever symptoms simply by avoiding wheat and sugar during hay fever season. They often get relief within two weeks — the time it takes for the body to clear itself of the reactive food residues. (Testing is usually done to find out which foods are causing a problem.)

Vitamins & Herbs

You probably also didn't know that your daily vitamin C supplement can help control allergy symptoms. Vitamin C's natural antihistamine properties make it a classic allergy treatment. A daily dose of 1000 to 4000 milligrams should help reduce the severity of sinus stuffiness and runny nose. Like vitamin C, pantothenic acid — a B vitamin — plays an important role in the proper functioning of the adrenal glands and has also been reported to help reduce allergic symptoms. (Low-functioning adrenal glands have long been associated with allergies.)
There are a few herbs that can help, too, mostly by reducing sinus congestion. Urtica dioica, or stinging nettle, does a good job of reducing nasal stuffiness at a dose of 600 milligrams of freeze-dried extract two or three times daily. Ephedra, also known as Ma huang, also reduces stuffiness and is helpful for asthma as well. Unfortunately, this herb is also a stimulant and can cause a racing heart, or insomnia if taken at night. Because of its powerful effects on the nervous system, it should only be used under the guidance of a qualified naturopathic physician. Ephedra should not be taken by anyone with heart disease, high blood pressure, thyroid disease, diabetes, or prostate problems. Those on antihypertensives or antidepressants, and pregnant and lactating women should also not use it. In place of ephedra, a combination of garlic and fennel works well to reduce sinus reactivity, and is very safe.


You've probably never heard of quercitin (pronounced KWHERE-si-tin), but this herbal extract is a very safe and effective treatment for all kinds of sinus reactions, including allergies, asthma, and hay fever. It works by inhibiting the release of histamines and will not interfere with standard antihistamines or bronchial dilators. The standard adult dose of the herb (which is derived from the bark of the white oak tree, quercus alba) is two capsules of 600 milligrams each, one to three times a day.
Though quercitin is found in some foods — including onions, apples, garlic, cranberries, and cabbage — the amount in food is too low to derive any noticeable health benefit.


The Role of Hormones

The adrenal glands — one sits on top of each kidney — are responsible for handling much of the stress we encounter. (Because of this I often refer to them as the body's shock absorbers.) While it's not clear if tired adrenals lead to allergies or vice versa, we do know that improving how the adrenal glands work reduces allergic reactivity. Recent research links low total levels of the hormone DHEA (dehydroepiandrosterone), and a low DHEA-to-cortisol ratio (cortisol is another major adrenal hormone) to a tendency to allergies. If evidence of a hormonal deficiency is found, DHEA supplementation can raise levels into the normal range. (You may have heard about side effects of DHEA supplementation, such as acne and deepening of the voice, but you needn't worry; these occur only when levels of the hormone exceed the normal range, not when supplementation raises DHEA to normal levels.)
All of these natural options, used individually or in concert, give wonderful help for those suffering from chronic allergies. Your best option is to see a licensed naturopathic physician for a comprehensive workup.

Cholesterol - A Necessary Evil?

Cholesterol is a necessary substance for the body. It is produced by the liver to insulate nerves and is used in the production of certain hormones. Unfortunately, when there is more that the body can use, it builds up along the walls of arteries, which can limit blood flow to the heart, brain, and other organs.

Fortunately, the liver also makes a "good" cholesterol, the high-density lipoprotein (HDL). HDL has the ability to attract "bad" cholesterol and return it to the liver for reprocessing. For this reason, an optimal cholesterol profile includes not just low "bad" cholesterol levels, but also high "good" cholesterol levels.

Most people can promote healthy cholesterol levels naturally. There is a small percentage of people that have a genetic disorder that keeps cholesterol high regardless of what they do. Although following healthy guidelines may help, they will need to stay on cholesterol-lowering drugs.

Natural Ways to a Healthy Cholesterol Profile

Reduce your intake of saturated fat. Saturated fat stimulates the liver to produce LDL ("bad") cholesterol. Cut back on animal foods such as meats, unskinned poultry, whole milk and whole milk products, and butter. Use of monounsaturated fats may help lower LDL cholesterol, so cook with olive oil. Choose a non-hydrogenated spread made with olive or canola oil. (Note: A recent study has found that dietary cholesterol (such as egg yolks and other animal products) is not as important as watching your intake of saturated fats.

Recent developments have shown that two new margarines, using plant sterols, can lower cholesterol with regular use.

Watch for trans-fatty acids. These fats act much like saturated fats in your body, but they also lower HDL ("good") cholesterol. Avoid deep fried foods (fast food), vegetable shortening, margarine, and partially-hydrogenated vegetable oils (commercial snack foods).

Stop smoking. Smoking increase total cholesterol and decreases HDL cholesterol. Kids exposed to passive smoke lowered their HDL cholesterol by 10 percent.

Exercise. Regular aerobic exercise can raise HDL cholesterol and lower LDL cholesterol. A brisk walk of 45 minutes a day, five days a week, should do it.

Watch your weight. Losing extra weight around the middle can improve cholesterol levels.
Natural Supplements Substituting soy products for animal protein can reduce total and LDL cholesterol by 10 percent in nine weeks. Adding at least 7 grams of soluble fiber per day can lower both total and LDL cholesterol. Soluble fiber can be found in fresh fruits, vegetables, and whole grains. Good sources are apples, lentils, dried beans, peas, barley, flaxseed, citrus fruits, carrots, and oats. Supplements containing chitosan has also been shown to reduce total and LDL cholesterol.

Antioxidants and Cholesterol

Drinking three or more cups of green tea a day prevents oxidation of LDL cholesterol (the first step in the formation of arterial plaque) better than vitamin C. Green tea contains polyphenols that act as powerful antioxidants. Add one to two raw or lightly cooked garlic cloves a day to lower total cholesterol and triglycerides.

Shitake mushrooms contain eritadenine, which lowers cholesterol in animal studies. Drinking 12 to 14 ounces of purple grape juice per day for two weeks appears to delay the oxidation of LDL cholesterol (as reported at the Annual American College of Cardiology meeting). Both red wine and purple grape juice contain flavonoids, which is being studied for their healthy properties. One drawback is that drinking either may provide more alcohol or sugar than you want to add to your diet, especially if you are watching your weight. Other antioxidants, such as vitamins C and E, also delay oxidation of LDL cholesterol. Make sure your vitamin supplements supply your daily antioxidant needs.

Excess stress keeps more LDL cholesterol in circulation, leading to greater chances of plaque formation. Learning to relax through breathing exercises, meditation, or yoga may reduce your risk.

Still Out of Control?

If you have made all of the above changes and you still have a total cholesterol level between 200 and 240, you may want to add Red Yeast Rice to your diet. Tufts University researchers reported that Red Yeast Rice lowered total cholesterol and average of 16.4 percent, a decrease in LDL of 21 percent, and an increase in HDL ("good") cholesterol of 14.6 percent, with no significant side effects.

Important Red Yeast Rice Update

If all else fails, ask your doctor about cholesterol lowering drugs. People that cannot get their cholesterol levels down any other way may need to add a prescription drug. (If you do take these drugs, you may want to add Coenzyme Q10, as some of these drugs may block the production of this enzyme.

Position Statement

The statements on these web pages have not been evaluated by the Food and Drug Administration. The products listed on these pages are not intended to diagnose, treat, cure, or prevent any disease.

As always, before utilizing any Alternative or Complementary Medicine therapies, individuals should be evaluated by a licensed physician (M.D. or D.O.) to obtain a proper diagnosis. Alternative or Complementary Medicine is meant to complement traditional therapy. Individual treatment should be a balance of alternative and traditional, integrating the two together, to provide the best possible care. When choosing a health care practitioner, check to make sure they are licensed to practice (whenever possible).

The Right Multivitamin

Women, men, those over 50, those with chronic illness, and vegetarians have special needs to consider when choosing a multivitamin. Review your special needs below.

Why Everyone should Take a Multivitamin

There's nothing like a sound, low-fat diet full of fruits, vegetables, and whole grains to supply the vitamins and minerals we need to stay healthy. Unfortunately, we don't always eat well. Add to that the possible harmful effects of stress, aging, lack of exercise, pollution, and illness, and supplements become even more important. That's why so many experts now recommend that everyone take a daily multivitamin.

The Right Choice: See Our Multivitamin Chart

This chart outlines the key vitamins and minerals your multivitamin should supply and the main benefits of each nutrient. It also gives what's called the daily value (DV) - a new government standard that generally corresponds to the RDA. The DV satisfies minimum daily requirements and helps prevent a deficiency disease, such as scurvy (lack of vitamin C). The higher levels of vitamins and minerals found in many multivitamins may actually help prevent disease, delay its onset, or lessen the severity of certain ailments.

Good Reason to Take an extra-strength Formula

If you eat an optimal diet of low-fat foods, at least five servings of fruits and vegetables daily, and chicken, lean meat, or fish several times a week, you can probably get away with a once-daily formula. But even those who consume a fairly well-rounded diet and yield to junk-food lapses only occasionally can benefit from an extra-strength formula. If your idea of lunch is a slice of pizza and a diet soda, look for a multivitamin in the upper ranges of our chart.

• Read the label carefully to see what you're getting. Many "high-potency" formulas provide only one
• Don't pay more for "timed-released" or "related" products. They're not worth the extra cost.
• Check the serving size. You may need to swallow up to six extra-strength pills a day to get the amounts listed on the label.
• Don't double up on one-a-days. You'll be getting too much of certain nutrients, and not enough of others. If you want an extra-strength formula, buy one.
• Avoid megadoses that greatly exceed the upper doses listed in our chart, especially with fat-soluble vitamins A, D, E, and K; the minerals iron and selenium; or when taking any supplements long term. Be sure to account for any vitamins and minerals you may also be taking as individual supplements or as part of an herbal formula.

Finding the Right Multivitamin for You

Vitamins	Main Benefits	DV	One-A-Day	Extra-Strength
Vitamin A	Fights infections; maintains eye and skin health. May be supplied in part as beta-carotene, which may lower the risk of cancer and heart disease and boost immunity. Pregnant women should not take more than 5,000 IU of vitamin A daily, but higher doses of beta-carotene are safe.	5,000 IU	5,000 IU	5,000-10,000 IU (up to 25,000 IU as beta- caratene
Vitamin C	Fights colds; may help prevent cancer, heart disease, cataracts. If your formula doesn't supply at least 500 mg, consider taking an extra supplement.	60 mg	60-100 mg	100-1,000 mg (up to 25,000 IU as beta- caratene
Vitamin D	Promotes healthy bones and teeth; may protect against cancer. Those over 50 should get at least 400 IU and those over 70 need at least 600 IU. Avoid daily doses exceeding 1,000 IU, which may be toxic.	400 IU	200-400 IU	400-600 IU
Vitamin E	May help prevent cancer, heart disease, cataracts. Everyone should get at least 200 IU daily. Avoid doses above 1,200 IU, which can cause headaches.	30 IU	30-100 IU	100-400 IU
Thiamin (B1)	Aids energy production; promotes nerve and heart health.	1.5 mg	1.5-25 mg	25-100 mg
Riboflavin (B2)	May prevent cataracts and migraines; helps heal rosacea.	1.7 mg	1.7-25 mg	25-100
Niacin (B2)	Helps lower cholesterol and improve circulation; fosters healthy nerve cells.	20 mg	20-25 mg	25-100 mg
Vitamin (B6)	May prevent heart disease and stroke; maintains nervous system health. Avoid taking more than 200 mg on a daily basis.	2 mg	2-25 mg	25-100 mg
Folic acid	Prevents birth defects, heart disease, possibly some cancers. Pregnant women and women planning to become pregnant should get at least 600 mcg daily.	400 mcg	400 mcg	400-800 mcg
Vitamin (B12)	Promotes nerve health; prevents heart disease. People over 50 and vegetarians should look for formulas that supply at least 100 mcg.	400 mcg	400 mcg	50-400 mcg
Vitamin K	Promotes blood clotting; helps strengthen bones.	80 mcg	0-80 mcg	60-300 mcg
Biotin	Promotes healthy nails, hair, and nerves.	300 mcg	0-100 mcg	100-300 mcg
Pantothenic acid B(5)	Strengthens nerves; promotes energy metabolism.	300 mcg	0-100 mcg	25-100 mcg
Minerals
Boron	Builds strong bones, teeth, and nails.	*	0-50 mcg	50 mcg-2 mg
Calcium	Prevents or slows osteoporosis. Women of all ages and men over 50 need at least 1,200 mg daily. A separate supplement is probably necessary. Avoid daily doses of 2,500 mg or higher.	1,000 mg	0-25 mg	25-400 mg
Chromium	Maintains healthy bolld sugar levels;helps break down fats.	120 mcg	0-100 mcg	100-200 mcg
Copper	Prevents cardiovascular disease; maintains bones, tendons, and nerves.	2 mg	1-2 mg	1-2 mg
Iron	Prevents anemia in younger women. Men and postmenopausal women should opt for iron-free formulas. Vegetarians who avoid all animal products and women with heavy periods should get at least 18 mg a day. Don't exceed 65 mg daily.	18 mg	0-18 mg	0 -18 mg
Magnesium	Protects against heart disease; may ease asthma and diabetes.	400 mg	100-200 mg	200-400 mg
Manganes	Strengthens bones; may be good for the heart and prevent seizures.	2 mg	2-5 mg	5-10 mg
Molybdenum	Helps the body use iron and burn fats.	75 mcg	25-65 mcg	65-100 mcg
Potasssium	May help prevent high blood pressure, heart disease, and stroke.	3,500 mg	5-100 mg	5-100 mg
Selenium	Helps prevent cancer, heart disease, cataracts, and macular degeneration; fights cold sores and shingles. Get at least 100 mcg a day, but avoid daily doses above 900 mcg, which can be dangerous.	70 mcg	0-100 mcg	100-200 mcg
Vanadium	Builds bones; may aid people with diabetes.	*	0-25 mcg	25-50 mcg
Zinc	May cure colds, relieve prostrate complaints, slow macular degeneration. Vegetarians who avoid all animal products, including dairy and eggs,should aim to get 30 mg. Don't exceed 60 mg daily, shich can be harmful.	15 mg	15 mg	15-30 mg

Special Needs

Women
of all ages need at least 1,200 mg of calcium daily, through supplements or diet, to slow bone loss. Most multivitamins don't supply this much: A separate calcium supplement is probably your best bet. Younger women, especially those with heavy menstrual periods , need plenty of iron (18 mg a day ). Those considering pregnancy should get extra folic acid and avoid high-dose vitamin A. Special "women's formulas" may contain expensive herbs you may not need.

Men
should avoid multivitamins containing iron: Iron build-up has been linked to heart disease. Be wary of "men's formulas that tout ingredients like saw palmetto for prostate complaints : Many of these high-profile "extras" are present in such small amounts that they provide little or no therapeutic benefit.

Over 50,
opt for iron-free formulas: Too much of the minerals can cause heart problems. Look for vitamins B6 and B12 in the higher ranges, because as people age, they often have trouble absorbing these nutrients. Older women and men can benefit from the bone-strengthening effects of extra calcium (1,200 mg a day) and vitamin D (400 to 600 IU a day).

Chronic Illness
can lead to poor eating habits or deplete nutrient stores. Extra-strength formulas are especially important if you suffer from a long-term digestive ailment or have liver or gallbladder problems. Consult your doctor before taking supplements.

Vegetarians
who avoid all animal foods, including dairy and egg products, need at least 100 mcg daily of vitamin B12. Zinc, iron, and calcium are also very important minerals for strict vegetarians.