StreSS, Anxiety, And inSomniA - Dr. Michael Murray

Stress, anxiety, and insomniaIodineIron gMagnesiumManganeseMolybdenumPotassiumSeleniumSilicaVanadiumZinc50–150 mcg15–30 mg250–500 mg3–5 mg10–25 mcgnot applicable h100–200 mcg1–25 mg50–100 mcg15–30 mgNotesabcdefghWomen of childbearing age who may become pregnant should not take more than 2,500 IUof retinol daily due to the possible risk of birth defects.It may be easier to take vitamin C separately to achieve the recommended level.Elderly people in nursing homes living in northern latitudes should supplement with vitamin Dat the high end of the range.It may be more cost-effective to take vitamin E separately rather than as a component of amultiple vitamin formula.Women who have or who are at risk of osteoporosis may need to take a separate calciumsupplement to achieve the recommended level of 1,000 mg daily.For diabetes and weight loss, doses of 600 mcg of chromium can be used.Most men, as well as most women who have gone through menopause, rarely needsupplemental iron.The FDA restricts the amount of potassium in supplements to no more than 99 mg.Potassium is not an important mineral in a multiple vitamin and mineral formula; potassiumneeds are best met through diet and the use of potassium salts used as salt substitutes.Read labels carefully to find multiple vitamin and mineral formulas thatcontain doses in these ranges. Be aware that you will not find a formulathat provides all of these nutrients at these levels in one single pill – itwould simply be too big. Usually you’ll need to take at least 3–6 tabletsper day to meet these levels. While many “one-a-day” supplements providegood levels of vitamins, they tend to be insufficient in the amount of some56