Lower the risk of heart disease and stroke. Folic acid appears to regulate the body's production and use of homocysteine, an amino acid-like compound that in excess amounts can contribute to the buildup of dangerous plaque in the blood vessels (a precursor of heart disease and stroke). In addition, a small Dutch study has recently shown that by lowering blood levels of homocysteine and improving the ability of the blood vessels to dilate, folic acid may reduce cardiovascular risk in those with a family history of high cholesterol. For heart disease prevention, the vitamin is often taken as part of a B-complex supplement.

Improve fertility and prevent neurological birth defects. Taken as part of a B-complex vitamin that contains biotin and vitamin B₁₂, folic acid can strengthen the reproductive system in women having trouble conceiving. Folic acid also ensures normal cell replication and contributes to the formation of DNA and RNA, making it essential for healthy fetal development. If a woman is taking adequate amounts of folic acid at the time she conceives, and during the first three months of pregnancy, the risk of giving birth to a baby with spina bifida or certain other serious birth defects can be decreased by nearly 50%.

Combat depression. Because folic acid is often deficient in those who are depressed, a supplement may help. Studies of depressed people with low blood levels of folic acid show that taking it in supplement form can improve the effectiveness of antidepressants. Folic acid also appears to reduce the high levels of homocysteine associated with some forms of depression. Taking folic acid as part of a B-complex vitamin supplement is often recommended to combat depression.

Reduce the incidence of certain cancers. Some studies suggest that folic acid can help prevent cancers of the lung, cervix, rectum, and colon. Just how the body might use the vitamin to help stave off cancer is unclear, but it is theorized that folic acid keeps cells from mutating and proliferating. More study is needed in this area.

Guard against Alzheimer's disease. Preliminary research indicates a link between low blood levels of this B vitamin and Alzheimer's disease. In a recent study, the most advanced cases of this memory-robbing disease were associated with the lowest levels of folic acid. Conversely, people with the highest level of cognitive functioning also had the highest levels of folic acid. Additional research is needed to determine the role of folic acid in the development of Alzheimer's. Meanwhile, it's probably wise for those suffering from this condition to take a B-complex supplement containing folic acid.

Retard the symptoms of gum disease. When applied topically to the gums, folic acid in liquid form can often help to reduce gum inflammation and bleeding and promote faster healing.

Fight anemia. Taking folic acid in tandem with vitamin B₁₂ may be beneficial if you have anemia caused by a deficiency of either one of these vitamins. Together they work to boost the production of red blood cells. Be sure to always take the two vitamins together, and under a doctor's supervision, because a high intake of one can mask a deficiency of the other. Vitamin B₁₂ deficiency can cause irreversible nerve damage and dementia.

Slow the progress of multiple sclerosis. Some studies show that MS patients have low levels of vitamin B₁₂ or have trouble processing it well. Taking a vitamin B complex, plus extra vitamin B₁₂ and folic acid, can help to maintain nerve structure and function in those with this disabling nerve disorder.

Maintain healthy bones and prevent or slow osteoporosis. Getting enough of this mineral every day, over a lifetime, will help prevent this bone-thinning disease, which can gradually lead to bone fractures, stooped posture, and loss of height. Although the body is best equipped to absorb calcium and establish adequate bone mass (mineral content) before age 35, everyone can benefit from high calcium intake to maintain the health of bones (and teeth). In fact, studies of people over age 65 show that adding calcium-rich foods and calcium supplements to their diet reduces their risk of bone loss and fractures.

Relieve back pain. If you suffer from back problems, try calcium, alone or in combination with magnesium, to help strengthen your bones and cartilage.

Treat high blood pressure. Some studies have found that calcium supplements can keep blood pressure in check. A few studies even indicate that a diet rich in calcium derived from low-fat dairy products, fruits, and vegetables may be as effective as some prescription medications at lowering high blood pressure. Because calcium helps muscles to contract, it also keeps the heart and blood vessels performing efficiently.

Prevent colon cancer. Recent studies suggest that individuals who are susceptible to colon cancer are less likely to develop the disease if they follow a calcium-rich diet or take calcium supplements. The mineral seems to reduce the irritating effects of bile acids and fatty acids in the colon, which, if left unchecked, can cause abnormal cell growth.

Ease the symptoms of PMS and endometriosis. A growing body of research indicates that calcium supplements may relieve irritability, mood swings, depression, and other PMS symptoms. The theory is that low calcium levels contribute to PMS-related hormonal imbalances. A recent study of hundreds of women reported that daily calcium supplements (two 750 mg tablets twice a day) reduced the severity of PMS symptoms by nearly 50%, compared with only a 30% reduction for women taking a placebo. And for women who suffer from painful cramps as a result of endometriosis, research indicates that taking magnesium along with calcium during menstruation may bring some relief.

Reduce heartburn. Taking calcium carbonate in the form of antacid tablets such as Tums can neutralize gastric acid and relieve the burning sensation and other symptoms of heartburn. The chewable tablets provide the fastest relief.

Fight insomnia. Some people experience sleep problems due to low levels of calcium. Supplementing the diet with calcium as well as magnesium--another nutrient that may be depleted in insomnia sufferers--may ultimately lead to sounder slumber.

Prevent migraines. Taking calcium and magnesium on a long-term basis may thwart these debilitating headaches. Both minerals help to maintain healthy blood vessel function throughout the body, including the brain.

Prevent or delay heart disease and related complications. Vitamin E's ability to protect against cardiovascular disease has been intensively studied and was initially thought to be very promising. The vitamin appears to prevent the oxidation of LDL ("bad") cholesterol, the first step in the development of atherosclerosis, a buildup of plaque in the arteries that inhibits normal circulation.

Additionally, vitamin E is believed to help prevent the formation of blood clots and to minimize the inflammatory process involved in heart disease development. Still a matter of debate, however, is whether an antioxidant such as vitamin E (including both tocopherols and tocotrienols) can prevent strokes, which aren't directly related to atherosclerosis.

Studies designed to answer the question as to whether vitamin E can actually prevent heart disease in people who are currently healthy (with no heart disease) are generating confusing and conflicting results. In two large studies at the Harvard School of Public Health, vitamin E supplements lowered the risk of heart disease in both women and men by about 40%. Other positive lifestyle factors may partially account for this apparent benefit, however, leaving the true contribution of the supplements in question.

In 2003, a major study published in the American Heart Association's journal, Circulation, indicated that vitamin E showed no benefit for preventing heart attacks. The researchers, again from Harvard, followed the levels of major carotenoids (including beta-carotene) and certain tocopherols from vitamin E in the blood of otherwise healthy physicians over the course of 13 years. They found that levels of beta-carotene and tocopherols in 531 physicians who went on to have a heart attack were similar to levels in a group of 531 similar men who did not have a heart attack.

Vitamin E supplements also appear to produce no actual therapeutic (healing) effect in people who are already sick with heart disease. Major, well-designed trials comparing vitamin E supplements to other drugs such as statins or a placebo (a dummy pill) proved disappointing, with vitamin E showing no benefit over the placebo in most cases. One clearly positive effect of statins is to raise HDL ("good") cholesterol; recent studies, however, indicate that vitamin E and other antioxidant supplements seem to actually reduce this beneficial effect.

Disappointing results were reported from the widely publicized HOPE study (Heart Outcomes Prevention Evaluation Study), which followed nearly 10,000 people at high risk for heart attack or stroke for more than four years. The participants who took 400 IU of vitamin E daily experienced about the same number of heart disease complications and hospitalizations for chest pain or heart failure as did those participants on a placebo. On the other hand, the drug tested (an ACE inhibitor called ramipril) proved very effective.

An extension of the HOPE trial (called HOPE-TOO), published in September, 2003, found that after seven years, there was no apparent heart-health benefit from taking vitamin E: 21.4% of patients given vitamin E experienced heart attack, stroke, or death from heart disease compared with 20.6% of participants on a placebo.

Still, the subject of vitamin E and heart benefits remains muddled. Earlier investigations seemed to indicate that the supplement can clearly inhibit the progression of atherosclerosis in individuals with existing heart disease. In the Cambridge Heart Antioxidant Study, published in the British medical journal Lancet in 1996, people with coronary atherosclerosis who took vitamin E had a 77% lower risk of subsequent (nonfatal) heart attack than those who took a placebo. A separate study investigating the cholesterol-lowering effects of tocotrienols specifically--they appear to inhibit the liver's synthesis of cholesterol--found that large doses could lower LDL cholesterol by 10%.

Protect against prostate and other cancers. As an antioxidant, vitamin E helps to safeguard cell membranes from the damaging effects of free radicals that can play a role in the development of cancer. The vitamin may also help fight cancer by boosting the immune system. It remains unclear, however, whether these beneficial actions on reducing free-radical (DNA oxidation) activity actually leads to a protective effect against cancer, a complex disease.

Research findings so far are confusing at best. One Finnish study reported a reduced incidence of prostate cancer (and death from the disease) in male smokers who took vitamin E (50 IU daily) for five to eight years; it remains speculative, however, as to whether it was the vitamin E that made the difference. Other trials indicate that increased dietary vitamin E may reduce the risk of colon cancer, particularly in women under age 65. To confuse matters further, a separate study of nearly 2,000 adults who developed colon cancer found that the amount of vitamin E they took was no different than dosages taken by those without cancer.

Prevent or delay cataracts and macular degeneration. Animal studies indicate that vitamin E protects against cataracts, a clouding of the lens of the eye that is a leading cause of blindness in older people. So far most studies have shown only a minor protective effect, although one study of 764 people reported that taking vitamin E supplements cut the incidence of cataracts in half. One recent study in humans found that the risk of late-stage macular degeneration, a potentially blinding eye disorder, was significantly lower in older adults who had high levels of vitamin E in their bloodstream.

Slow the progression of Alzheimer's disease and dementia. No one knows exactly what causes this progressive loss of memory and nerve function, but one theory is that over time, free radicals gradually damage nerve fibers. Columbia University researchers reported that very high doses of vitamin E (2,000 IU a day) slowed the progression of Alzheimer's disease. In fact it proved as effective at this as selegiline, a prescription drug commonly used to treat Alzheimer's.

However, no research has shown that vitamin E can actually prevent Alzheimer's disease from developing in the first place.

Retard the aging process and boost immune function. With age, the immune system becomes less efficient at fighting off microbes and viruses. Part of this decline may be due to low levels of vitamin E in the bloodstream. Some studies have shown improved immune responses in older people who take vitamin E supplements. Vitamin E may also slow the effects of aging by protecting cells from free-radical damage.

Promote healing of burns, eczema, and other skin problems. When applied to the skin, vitamin E-containing creams or oils are believed to promote healing, protecting cells from free-radical damage and reducing itchiness. Many people use such products to ensure optimal skin health.

Reduce high blood pressure. Scientists have long known that potassium helps maintain blood pressure. According to the latest studies, people who regularly consume high-potassium foods, such as bananas, avocados, and yogurt, have lower blood pressure than those who don't. For example, in a recent review of 33 studies that examined the effect of potassium on blood pressure, researchers discovered that participants who started out with normal blood pressure and then added 2,340 mg of potassium daily (from foods, supplements, or both) were able to lower their risk of developing high blood pressure by 25%. The reductions were ultimately greatest for people who already had high blood pressure.

A potassium-rich diet may even enable people with high blood pressure to slash their daily dose of prescription medication. In one study of 54 adults with high blood pressure, the majority (81%) of those who were placed on a high-potassium diet--they ate three to six servings of potassium-rich foods daily--were able to safely and dramatically reduce their dosage of high blood pressure medications within 12 months. In contrast, only 29% of those who continued with their normal diets were able to do so.

Ease carpal tunnel syndrome. People who suffer from this painful wrist and hand disorder are often deficient in vitamin B₆. Supplements may not only decrease the inflammation that causes complications but also improve circulation to the compromised areas. In addition, vitamin B₆ may boost the production of the neurotransmitter GABA (gamma-aminobutyric acid), which helps to control pain.

Improve symptoms of PMS (premenstrual syndrome) and fibrocystic breast changes. Some women find that taking vitamin B₆ supplements eases PMS symptoms. This is particularly true for women who suffer from severe breast pain--fibrocystic breasts, specifically around the time that PMS symptoms occur. The nutrient appears to help by assisting the liver in its effort to wash excess estrogen from the body. In addition, B₆ raises levels of the hormone progesterone and assists in the manufacture of serotonin, a neurotransmitter that enhances mood.

Clear up acne. By regulating levels of hormones implicated in the development of acne lesions, vitamin B₆ helps to control outbreaks. It is especially useful for acne triggered by menstrual cycles or menopause.

Counter female infertility. Along with other B vitamins, vitamin B₆ contributes to the health and proper functioning of the female reproductive system.

Combat depression. Because it is essential for the production of neurotransmitters in the brain (especially serotonin), vitamin B₆ may be of value in treating depression. Recent findings indicate that up to 25% of people struggling with depression may have a deficiency of this nutrient. Low vitamin B₆ levels have also been linked to stress and anxiety. In a recent study of men who were members of a bereavement group, those with low levels of vitamin B₆ were more anxious and distressed than those with adequate levels of the nutrient. Depressed individuals might even want to try vitamin B₆ supplements before resorting to prescription antidepressants.

Fight asthma. According to various studies, vitamin B₆ holds promise for decreasing wheezing and other bothersome asthma symptoms. It's particularly recommended for asthma sufferers taking the prescription drug theophylline, which depresses natural levels of the vitamin B₆ component known as pyridoxal-5-phosphate
(P-5-P).

Prevent diabetic nerve damage (neuropathy). People with diabetes are at risk of developing nerve damage. Supplemental vitamin B₆ may guard against this complication.

Treat chronic dizziness. Vitamin B₆ supplements may be of use in treating chronic dizziness caused by a nerve disorder or decreased blood flow to the brain or inner ear.

Lessen tinnitus (ringing in the ears). This condition is probably caused by a nerve malfunction in the brain. Because vitamin B₆ positively affects the nervous system, it may improve the health of the nerves leading to the inner ear and thus minimize the discomforts of tinnitus.

Slow the progression of Parkinson's disease. People with this disease lack dopamine, a brain chemical that transmits impulses from nerve to nerve. They are also often deficient in vitamin B₆. Interestingly, supplements of the vitamin work to increase the production of dopamine. Consult your doctor for guidance before starting on vitamin B₆ supplements if you're already taking the prescription drug levodopa (L-dopa) for this disease, however, because the vitamin could prevent the medication from working properly.

Note: Vitamin B₆ has also been found to be useful for a number of other disorders. For information on these additional ailments, see our Dosage Recommendations Chart for Vitamin B₆.

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Manage stress from psychological strain, migraines, chronic fatigue syndrome, and smoking and alcohol cessation. The body relies on pantothenic acid to help the adrenal glands produce stress hormones during times of both psychological and physical strain. This property makes it potentially useful for dealing with emotional upset, depression, anxiety, migraines, chronic fatigue, and withdrawal from alcohol or tobacco. It is commonly taken as part of a vitamin B complex supplement for these purposes. In addition, pantothenic acid may reduce the occurrence of migraines by participating in the production of the brain chemical serotonin; some research indicates that serotonin is present at abnormally low levels in migraine sufferers.

Combat heartburn. The discomforts of heartburn may be soothed by pantothenic acid, particularly when it's combined with two other B vitamins--choline and thiamin.

Reduce certain allergy symptoms and asthmatic reactions. Allergy sufferers may find pantothenic acid beneficial for controlling the nasal congestion that can develop during an allergic reaction. The vitamin is a smart choice during allergy season, when it can be safely taken along with more conventional remedies. An asthmatic response initiated by seasonal allergies may similarly improve with pantothenic acid.

Control cholesterol levels. The body converts pantothenic acid into a chemical called pantethine. When taken as a supplement, pantethine appears to lower the amount of lipids in the blood. A person with high cholesterol may see their level of total of cholesterol--including LDL ("bad") cholesterol--while at the same time increasing HDL ("good") cholesterol levels.

Note: Pantothenic acid has also been found to be useful for a number of other disorders. For information on these additional ailments, see our Dosage Recommendations Chart for Pantothenic Acid.

Lessen the severity and duration of colds and flu. Taking vitamin C at the first sign of a cold or the flu may keep the illness from fully developing, and you'll probably recover faster. In a 1995 review of studies investigating the effect of vitamin C on colds, researchers concluded that doses of 1,000 to 6,000 mg a day at the onset of symptoms reduced a cold's duration by 21%, and shortened its duration by one day on average. Taking vitamin C doesn't prevent colds, however.

Speed wound healing and minimize the effects of bruising. Vitamin C helps the body to repair and maintain itself by reinforcing cell walls and helping to strengthen tiny blood vessels called capillaries. It further accelerates healing by inhibiting inflammation.

Keep gums strong and healthy. When taken daily, vitamin C protects gum tissue against cell damage and speeds healing in this delicate area. It's often taken with flavonoids for this purpose. Brushing the gums with vitamin C powder can also minimize inflammation and bleeding.

Increase resistance to heart disease (and angina) by improving cholesterol levels. Several studies have linked the presence of low levels of vitamin C to a greater risk of angina and heart attacks in people with existing heart disease. Research also indicates that, when taken with vitamin E, vitamin C helps protect LDL ("bad") cholesterol from oxidation, thus preventing plaque buildup in coronary arteries. Vitamin C may also boost blood levels of HDL ("good") cholesterol; studies are ongoing to provide definitive evidence of this action.

Prevent certain cancers. As a powerful antioxidant, vitamin C may help to fight cancer by protecting healthy cells from free-radical damage and inhibiting the proliferation of cancerous cells. Specifically, recent studies have shown that the vitamin may help stave off cancers of the stomach and esophagus by blocking the conversion of nitrates and nitrites into cancer-causing compounds. Debate over the value of vitamin C for cancer treatment and prevention is fierce, however, with some studies finding no benefit—or even drawbacks—from vitamin C supplementation, while others report prolonged survival in cancer patients, especially when it's taken along with vitamin E.

Protect against cataracts. Vitamin C may keep the lens of the eye from being damaged by cigarette smoke and ultraviolet (UV) light, both types of exposure linked to cataract formation. One study showed that women who took vitamin C supplements for 10 years or more had a 77% lower risk of "lens opacities," the beginning stage of cataracts, than women who didn't use supplements.

Relieve allergies, eczema, sinusitis, and asthma. Vitamin C is a natural antihistamine capable of blocking the effect of inflammatory substances some people produce in response to allergens such as pollen and pet dander. Allergies are often an underlying cause of sinusitis and may also trigger the intensely itchy rashes associated with eczema. Vitamin C is frequently recommended with other antioxidants such as flavonoids for sinusitis. Numerous studies have shown that vitamin C helps prevent or improve asthmatic symptoms as well; asthma sufferers are often deficient in this and other vitamins. Vitamin C has also been shown to help exercise-induced asthma attacks, in some cases thwarting an attack if taken in an adequate dose right before a workout. Adults with exercise-induced asthma may want to experiment with doses from 500 mg to 5000 mg.

Prevent migraines. Taken along with pantothenic acid, vitamin C boosts the production of hormones that help the body deal with the adverse effects of stress-induced migraines.

Improve memory. As an antioxidant, vitamin C plays a key role in maintaining healthy nerve cells, and is often taken in combination with vitamin E, mixed carotenoids, ginkgo biloba, and coenzyme Q₁₀ to help prevent memory loss.

Fight chronic fatigue syndrome. Vitamin C taken with mixed carotenoids helps strengthen a weakened immune system, believed by many to be a factor in this disabling disorder.

Control gallstone formation. Sometimes gallstones develop when bile contains high concentrations of cholesterol. Vitamin C may help to lower the risk of this occurring by reducing bile cholesterol levels.

Combat the effects of aging and extend life. Used in combination with other antioxidants, such as vitamin E and flavonoids, vitamin C may combat the deteriorative effects of aging (such as wrinkles) caused by free-radical damage. It may also help you live longer. In one study, men who took more than 300 mg of vitamin C a day (from food and supplements) lived longer than men who consumed less than 50 mg a day.

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