| Recommendation | Rationale | Notes |
| Calcium
1,000-1,200 mg/day | Calcium is crucial for strong bones and teeth. If intake is too low, our bodies will take it from our bones. | Too much calcium can interfere with the uptake of other nutrients, such as magnesium and zinc. |
| Chondroitin
400 mg 3x/day | This is an important antiosteoarthritis projoint supplement that belongs to a family of complex sugars called glycosaminoglycans (GAGs). | Chondroitin for supplements is commonly derived from bovine and shark cartilage. |
| Coenzyme Q10
(Co-Q10)
50-200 mg/day | This vitaminlike substance may help treat obesity, diabetes and Alzheimer's disease. | Best food sources for Co-Q10 include organ meats, spinach, sardines and tuna. |
| Conjugated linoleic acid (CLA)
1-2 g/day | Researchers suggest that CLA has many possible benefits related to atherosclerosis, body composition (improving lean body mass and decreasing body fat), cancer and glucose control (Type II diabetes). | CLA is found in beef, eggs, milk fat, poultry and yogurt. |
| Glucosamine
500 mg 3x/day | A critical amino monosaccharide that may fend off—or help you cope with—osteoarthritis, it can be used alone or in conjunction with chondroitin sulfate. | Unless you like to chew the shells of lobsters, crabs and other crustaceans, you probably need to supplement. |
| Lutein
250 mcg20 mg/day | Green leafy veggies are good sources of this vision-boosting relative of beta-carotene that protects against age-related macular degeneration. | Other factors aside, egg yolks are also great sources of this carotenoid. Each yolk has 290 mcg of lutein. |
| Vitamin C
2002,000 mg/day
(to bowel tolerance) | Vitamin C is a powerful antioxidant necessary for healthy bones and tissues. Our bodies cannot synthesize vitamin C; therefore, we must get it from foods or supplements. | Best food sources include brussels sprouts, cabbage, cauliflower, citrus fruits and juices, kale, peppers (sweet green, sweet red, hot red, and green chilies), spinach and strawberries. |
| Vitamin E
400800 IU/day | Vitamin E heals the skin and helps slow degenerative aging processes. Because vitamin E acts as a natural anticoagulant, avoid it if you are taking prescription anticoagulants, such as warfarin. | Some experts suggest suspending supplementation one month before a surgical procedure and resuming supplementation upon recovery. Best food sources are unrefined vegetable oils (wheat germ, safflower, sunflower, canola and olive oils). |
| Sources: The National Academics Institute of Medicine Food and Nutrition Board, www.iom.edu; PDR for Nutritional Supplements (Medical Economics Co., 2001). |
