(1,200 mg daily)

  • Protects bone mass
  • Lowers blood pressure
  • Improves insulin's effectiveness at processing blood sugar

(200 mcg daily)

  • Helps the body process blood sugar
  • Lowers cholesterol
  • Aids weight loss efforts


  • Prevents vitamin and mineral deficiencies
  • Reduces the risk of several diseases, including heart disease and osteoporosis

Regular exercise
(30–60 minutes, five days a week)

  • Weight loss aid
  • Preserves bone mass
  • Reduces the risk of heart disease, high blood pressure, stroke, and diabetes
  • Relieves stress
  • Improves sleep

Healthy weight
(BMI: 18.5–24.9)*

  • Keeping body mass index (BMI) in the normal range reduces the risk of obesity, premature death, heart disease, high blood pressure, diabetes, and osteoarthritis

* Body mass index (BMI) is a formula for determining obesity. BMI equals a person's weight in pounds divided by height in inches squared. This number is then multiplied by 703. BMI=(pounds/inches2) x 703.