A Handy Dietary Supplement Chart / Vitamins and Supplements Cheat Sheet to Keep Track of Your Supplements and Their Functions
I realize that, just from these articles by Craig and I that you are constantly having different supplements and healthcare aids thrown your way. It must get confusing. I know it does for me. So I decided to make a sort of dietary supplement chart to use as a reference. Maybe put it on your fridge or inside a cupboard door, or wherever it will be handy. So I will lay it out for you, and we will link you to a printable PDF of the actual vitamins and supplements cheat sheet, if you will.
This dietary supplement chart will consist of four categories, breaking it down into vitamin supplements for heart health; vitamin supplements for gut health; vitamin supplements for colds, flu and other viruses; supplements for brain health and memory; and other supplemental health aids.
Vitamin Supplements For Heart Health:
CoEnzyme Q10 – aids conversion of food into energy. Commonly used for hypertension, preventing heart attacks. Vital for statin users.
L-arginine and L-citrulline – amino acids that convert to nitric oxide which widens blood vessels, relaxes and opens arteries, and promotes healthier blood vessels in general.
Beetroot – also converts to nitric oxide for the same blood vessel care. Add powder or crystals to water, smoothies, or liquid of your choice. Also contains magnesium, potassium, and other nutrients.
Garlic – anti-inflammatory and anti-oxidant.
Omega-3 – lowers blood pressure.
Ginger – acts as a natural calcium channel blocker and dilates blood vessels.
Berberine – used to decrease blood sugar and blood pressure.
Green tea – contains catechins which assist in lowering blood pressure.
Hibiscus tea – rich in anthocyanins and polyphenols for heart health.
Vitamin Supplements For Gut Health:
L-glutamine – amino acid which helps improve digestive health by decreasing intestinal permeability and reducing inflammation.
Vitamin D – maintains the integrity of the gut lining.
Vitamin C – antioxidant which reduces inflammation and oxidative damage to the gut.
Ginger – stimulates the gut juices that aid in digestion.
Fennel – chewing on these seeds provides relief of bloating and cramping.
Probiotics – these foods or supplements (without added sugar) help to maintain a healthy balance of bacteria.
Mint – Flavoring meals with peppermint or menthol or sipping mint tea relaxes the GI muscles,
relieving spasms and bloating.
Fiber – as an addition to fiber in foods supplements help to normalize bowel function. As well it
binds to cholesterol and removes it from the body as waste.
Digestive enzymes – help to break down food. Mixed with probiotics they aid in digestion.
Glutamine – aids in gastrointestinal health such as Irritable Bowel Syndrome.
Berberine – used to treat gastrointestinal issues.
Licorice – reduces absorption of toxins in the intestines.
Supplements For Colds, Flu and Other Viruses:
Vitamin C – helps to prevent respiratory infections and shorten colds.
Magnesium – keeps the immune system strong.
Zinc – helps the immune system to fight infections.
Quercetin – antiviral, anti-inflammatory, and anti-allergic properties.
Oil of Oregano – antimicrobial, antiviral, antifungal, and anti-inflammatory properties.
Selenium – builds up white blood cell count.
Colloidal Silver – Interferes with the enzymes that allow viruses to utilize oxygen.
Elderberry – reduces symptoms of influenza and speeds recovery.
St. John’s Wort – effective against influenza as well as stress reducer.
Organic Root Cider – eases the discomfort of sore throats.
Supplements For Brain Health and Memory:
Bacopa – tonic that has been shown to inhibit brain inflammation.
Lion’s Mane Mushroom –
stimulates production of neurons that activate the brain and supports memory improvement.
Milk thistle – protects against the onset of Alzheimer’s disease.
Taurine – aids in brain health.
Other Supplemental Health Aids:
Iron – iron supplements will help carry oxygen throughout your body.
Iodine – helps regulate metabolism and the functioning of organs.
Vitamin B12 – produces red blood cells and prevents anemia.
Olive Leaf Extract – inhibits the replication of viruses as well as aiding in recovery from
respiratory tract infections and viral skin infections such as herpes.
Dandelion – plays a roll in the elimination of toxins via urine and feces.
Milk thistle – inhibits the free radicals produced from metabolizing alcohol and acetaminophen.
Curcumin – aids in liver function.
Glutathione – the best antioxidant for the liver.
Inositol – used for insulin resistance.
Nettle – protects the liver and spleen from damage.
Spirulina – reduces and prevents heavy metal toxicity.
Ashwagandha – alleviates stress and is a sleep aid.
Gaba – alleviates stress and anxiety.
I hope this chart will come in handy for you for future reference. I realize that there are numerous additional supplements used in our quest for a healthy mind and body, so if you utilize this chart and can think of other additions let me know in the comments. When I get enough for another page I will submit it in another article.
Here is a link for the dietary supplement chart PDF, in case you missed it: