| Adjunctive
Nutrients |
Optimum
Daily Amount |
Source |
| Co-enzyme
Q10 |
30-100
mg |
meat,
grains, vegetables, eggs and dairy products, but it is significantly
reduced by the length of storage, processing and methods of cooking.
Better as supplement, preferably as lozenge |
| L-glutathione |
50-200
mg |
fruits
and vegetables, cooking reduces its potency |
| N-acetyl
cysteine |
100-400
mg |
not
found in the diet; supplements |
| L-glutamine |
1000-4000
mg |
from
whey
protein or supplements |
| L-methionine |
500-1000
mg |
cottage
cheese, sea food, meat, poultry, sesame seeds and supplements |
| Acetyl-l-carnitine |
100-400
mg |
very
expensive, rarely used; supplements |
| Taurine |
100-300
mg |
fish
and meat, is manufactured in the liver, as supplement prior to and
during activity |
| Arginine
alpha-ketoglutarate |
1000-10,000
mg |
chocolate,
seeds (almonds), grains, gelatin, raisins |
| L-tyrosine |
500-2000
mg |
as supplement
prior to activity |
| Choline |
100-300
mg |
egg
yolks, green leafy vegetables, wheat germ and supplements |
| Phosphatidylcholine |
200-1000
mg |
lecithin
and supplements |
| Phosphatidylserine |
100-800
mg |
lecithin
and supplements |
| Alpha-lipoic
acid |
100-400
mg |
after
40, our bodies stop producing it; supplements |
| Sodium
bicarbonate |
1000-5000
mg |
only
for professional athletes |
| Inositol |
100-300
mg |
cantaloupe,
grapefruit, raisins, wheat germ, cabbage and supplements |
| Para-amino-benzoic
acid |
10-50
mg |
whole
grains, rice, bran, wheat germ and supplements |
| Pyrroloquinoline
quinone |
5-20
mg |
kiwi,
papaya, green tea, spinach, green peppers |
| Melatonin |
1-4
mg |
healthy
but not allowed in Europe/Australia |
| S-adenosylmethionine |
200-600
mg |
supplements |
| Creatine
monohydrate |
1000-5000
mg (=250-750 g beef) |
meats
and fish, athletes use it up faster than it can be replenished through
diet; supplements |
| Glucosamine
sulfate |
500-3000
mg |
green
lipped mussel, sea cucumber, shark and supplements |
| Chondroitin
sulfate |
500-3000
mg |
green
lipped mussel, sea cucumber, shark and supplements |
| Flavones |
100-500
mg |
vegetables,
fruits, grains, leaves |
| Methyl-allyl-trisulfide |
300-1000
mg |
garlic |
| Lycopene |
20-100
mg (=20 tomatoes) |
tomato,
pink grapefruit, watermelon, guava or supplements |
| Lutein |
10-50
mg |
green
leafy vegetables |
| Procyanadins |
100-200
mg |
Hawthorn |
| Catechins |
10-40
mg |
Green
tea, grapes, (red) wine |
| Bioflavones |
10-20
mg |
Ginkgo
biloba |
| Indoles |
10-100
mg |
Cruciferous
vegetables |
| Anthocyanosides |
10-50
mg |
Billberry |
| Anthocyanins |
10-25
mg |
Pine
bark, grape seed |
| Flavonolignans |
10-100
mg |
Milk
thistle |
| Isoflavones |
10-100
mg (=15-150 g tofu) |
from
soy and supplements |
| Coumarins |
10-50
mg |
Dong
quai, parsley, tomatoes |
| Saw
Palmetto |
200-600
mg |
Saw
Palmetto |
| Urtica |
500-1000
mg |
Urtica |
| Pygeum |
300-800
mg |
Pygeum |
