Vitamin A

Vitamin A is an essential vitamin your body needs for growth and cell development. It is needed for healthy skin and protecting against infections.

Vitamin A is also a powerful antioxidant and essential for night vision.

Because our body stores Vitamin A, it is generally not necessary for most people to supplement Vitamin A.

Vitamin A is needed for:

• Healthy skin
• Protects against infection
• Immune system booster
• Essential for night vision
• Antioxidant
• Protects against many forms of cancer

Best Supplements:

• Retinol (animal source)
• Natural beta-carotene
• Retinyl Palmitate (vegetable source)

Best Taken With:

• Zinc
• Vitamin C
• Vitamin E

Best Foods:

• Beef liver (10,800 mcg)
• Veal liver (8,000 mcg)
• Carrots (8,500 mcg)
• Sweet potatoes (5,170 mcg)
• Squash (2,100 mcg)
• Mangoes (1,180 mcg)
• Melons (1,120 mcg)
• Cabbage (900 mcg)
• Apricots (642 mcg)
• Papayas (610 mcg)
• Pumpkin (500 mcg)
• Tangerines (280 mcg)

RDA:

800 mcg

*Based on 100g serving

It’s considered best to get your Vitamin A from food sources.

Warnings:

Long term supplementing between 8,000 – 30,000 mcg, or a 300,000-mcg single dose of retinol can result in acute toxicity.

Smokers are not advised to supplement Beta-carotene. Consistent supplementing increased the chance of developing lung and prostate cancer.

For Optimal Effectiveness avoid the following:

• Heat
• Light
• Alcohol
• Coffee
• Smoking

Information provided on nutrition is NOT meant to “diagnose” a deficiency, an ailment, a condition, or a disease, NOR to replace medical advice. If you have significant symptoms or any health concerns, you should consult a medical doctor immediately.

Vitamin B1’s main role is to help your body use carbohydrates and protein to make energy.

B1 is also important for maintaining a healthy metabolism.

Needed For:

• Energy production
• Brain function
• Digestion
• Helps the body utilize protein

Best Supplements:

Thiamine

Best Taken With:

• Other B vitamins
• Magnesium
• Manganese

Best Foods:

• Beans (0.55 mg)
• Peas (0.32 mg)
• Lamb (0.12 mg)
• Asparagus (0.11 mg)
• Brussels Sprouts (0.1 mg)
• Cauliflower (0.1 mg)
• Mushrooms (0.1 mg)
• Watercress (0.1 mg)
• Lettuce (0.07 mg)
• Peppers (0.07 mg)
• Cabbage (0.06 mg)
• Tomatoes (0.06 mg)
• Squash (0.05 mg)
• Zucchini (o.o4 mg)

*Based on 100g serving

RDA:

1.4 mg

Warnings:

No known concerns

The following will negatively impact the effectiveness:

• Antibiotics
• Excessive tea or coffee
• Stress
• Birth Control Pill
• Alcohol
• Alkaline agents (e.g. baking powder)
• Sulphur Dioxide (preservatives)
• Overcooking
• Processed Foods

Information provided on nutrition is NOT meant to “diagnose” a deficiency, an ailment, a condition, or a disease, NOR to replace medical advice. If you have significant symptoms or any health concerns, you should consult a medical doctor immediately.

Vitamin B2 is a water-soluble vitamin. This means that it is flushed out of the body daily, so it must be restored each day.

Be sure to include foods in your diet daily that have Riboflavin, or consider adding a B Complex supplement.

Needed For:

• Converting fats, sugars, and protein into energy
• Needed to repair and maintain healthy skin
• Helps regulate body acidity
• Important for hair, nails, and eyes

Best Supplements:

Riboflavin. Best supplemented as part of a B complex with food.

Best Taken With:

• Other B vitamins
• Selenium

Best Foods:

• Mushrooms (0.4 mg)
• Broccoli (0.3 mg)
• Wheat germ (0.25 mg)
• Milk (0.19 mg)
• Asparagus (0.12 mg)
• Bamboo shoots (0.07 mg)
• Cabbage (0.05 mg)
• Pumpkin (0.04 mg)
• Tomatoes (0.04 mg)
• Beansprouts (0.03 mg)
• Mackerel (0.3 mg)

*Based on 100g serving

RDA:

1.6 mg

Warnings:

No known toxicity level.

Excess or loss of B2 results in bright yellow-green urine.

For Optimal Effectiveness avoid the following:

• Alcohol
• Birth-control pill
• Tea
• Coffee
• Alkaline agents (e.g. baking powder)
• Sulphur dioxide (preservative)
• Overcooking
• Food refining & processing

Information provided on nutrition is NOT meant to “diagnose” a deficiency, an ailment, a condition, or a disease, NOR to replace medical advice. If you have significant symptoms or any health concerns, you should consult a medical doctor immediately.

Vitamin B3 is another essential vitamin that has many health benefits.

A lack of B3 can lead to poor concentration, irritability, restlessness, fatigue, apathy, anxiety, and depression.

However, supplementing in high doses can result in flushing (skin turns red, warm, and can feel itchy or tingly under the skin).

It’s recommended to start supplement dosage lower and increase gradually or you can take an antihistamine with it until your body is used to it.

Needed For:

• Energy production
• Brain function
• Healthy skin
• Helps balance blood sugar
• Can help lower cholesterol levels
• Anti-inflammatory properties
• Aids with digestion

Best Supplements:

Niacin *May cause flushing

Niacinamide

Best Taken With:

• Other B vitamins
• Chromium

Best Foods:

• Tuna (12.9 mg)
• Salmon (7.0 mg)
• Turkey (5.5 mg)
• Chicken (5.2 mg)
• Mackerel (5.0 mg)
• Whole wheat (4.33 mg)
• Mushrooms (4 mg)
• Whole wheat (4.33 mg)
• Tomatoes (0.7 mg)
• Cauliflower (0.6 mg)
• Zucchini and squash (0.54 mg)
• Cabbage (0.3 mg)

*Based on 100g serving

RDA:

18 mg

Warnings:

None known below 3,000 mg

For Optimal Effectiveness avoid the following:

• Antibiotics
• Tea
• Coffee
• Birth-control Pill
• Alcohol

Information provided on nutrition is NOT meant to “diagnose” a deficiency, an ailment, a condition, or a disease, NOR to replace medical advice. If you have significant symptoms or any health concerns, you should consult a medical doctor immediately.

Along with other B vitamins, B5 is beneficial for healthy skin and hair.

And like other B vitamins, B5 is water soluble which means you need to be continually consuming B’s (best in a B complex).

Needed For:

• Energy
• Controls fat metabolism
• Essential for brains and nerves
• Helps produce anti-stress hormones (steroids)
• Healthy skin and hair

Best Supplements:

Pantothenic acid

Best Taken With:

• Other B vitamins
• Biotin & folate help its absorption

Best Foods:

• Mushrooms (2mg)
• Eggs (1.5mg)
• Lentils (1.36mg)
• Whole wheat (1.1mg)
• Avocados (1.07mg)
• Peas (0.75mg)
• Alfalfa sprouts (0.56mg)
• Celery (0.40mg)
• Strawberries (0.34mg)
• Tomatoes (0.33mg)
• Cabbage (0.21mg)
• Squash (0.16mg)
• Broccoli (0.10mg)

*Based on 100g serving

RDA:

6 mg

Warnings:

No toxic levels known below 100 times RDA (600 mg)

For Optimal Effectiveness avoid the following:

• Stress
• Alcohol
• Tea & coffee
• High heat cooking
• Food processing

Information provided on nutrition is NOT meant to “diagnose” a deficiency, an ailment, a condition, or a disease, NOR to replace medical advice. If you have significant symptoms or any health concerns, you should consult a medical doctor immediately.

Vitamin B6 (pyridoxine) is a vitamin that our body does not produce. This means that we need to consume foods with B6 or take a supplement.

It’s also water soluble which means that it must be replenished daily (we do not store excess in our bodies for later use like some other vitamins).

Needed For:

• Protein digestion and utilisation
• Brain function
• Hormone production
• Helps balance sex hormones
• Helps with PMS and menopause symptoms
• Can help with water retention
• Can help with depression by helping your body produce serotonin
• Helps control allergic reactions

Best Supplements:

Pyridoxine

Pyridoxal-5-phosphate (only if enterically coated as stated on the label)

Best Taken With:

• Other B vitamins to help balance intake
• Zinc
• Magnesium

Best Foods:

• Wheat germ (3 mg)
• Tuna (0.93 mg)
• Salmon (0.61 mg)
• Bananas (0.51 mg)
• Red kidney beans (0.44 mg)
• Turkey (0.41 mg)
• Brussels sprouts (0.25 mg)
• Cauliflower (0.20 mg)
• Eggs (0.17 mg)
• Peppers (0.17 mg)
• Cabbage (0.16 mg)
• Asparagus (0.15 mg)
• Squash (0.14 mg)
• Lentils (0.11 mg)
• Onions (0.10 mg)

*Based on 100g serving

RDA:

2 mg

Warnings:

Cases of pyridoxine toxicity reported with supplemental dosages above 1,000 mg

For Optimal Effectiveness avoid the following:

• Alcohol
• Smoking
• Birth control pill
• High protein intake
• processed and refined foods

Information provided on nutrition is NOT meant to “diagnose” a deficiency, an ailment, a condition, or a disease, NOR to replace medical advice. If you have significant symptoms or any health concerns, you should consult a medical doctor immediately.

Vitamin B12 is another B vitamin effective for making use of protein.

The body is able to store up to 5 years worth of reserves (mainly in the liver) and therefore a B12 deficiency may not show up until years after exhausting any reserves.

As vitamin B12 is found in animal-based foods, strict vegetarians will need to consume fortified foods or a vitamin supplement.

Some conditions such as celiac or Crohn’s disease and aging (from reduced stomach acid production), and some heartburn medications may interfere with nutrient absorption.

Your doctor can help you determine if you are having troubles absorbing B12.

Needed For:

• Making use of protein
• Helps carry oxygen in the blood (essential for energy)
• Needed for DNA replication (new cell generation)
• Essential for keeping nerves, blood cells, and the brain healthy
• Has properties that help fight against the damages of various toxins, including tobacco smoke

Best Supplements:

Cyanocobalamin

Best supplemented as part of a B complex with food

Best Taken With:

• Folate and B vitamins

Best Foods:

• Sardines (25 mcg)
• Oysters (15 mcg)
• Tuna (5 mcg)
• Cottage cheese (5 mcg)
• Turkey & chicken (2 mcg)
• Eggs (1.7 mcg)
• Cheese (1.5 mcg)
• Shrimp (1 mcg)
• Lamb (trace)

*Based on 100g serving

RDA:

1 mcg

Warnings:

None reported with oral dose.

Very rarely, an allergic reaction can occur with injections.

For Optimal Effectiveness avoid the following:

• Alcohol
• Smoking
• Lack of stomach acid (natural reduction in people over 50)

Information provided on nutrition is NOT meant to “diagnose” a deficiency, an ailment, a condition, or a disease, NOR to replace medical advice. If you have significant symptoms or any health concerns, you should consult a medical doctor immediately.

Biotin is a water-soluble B vitamin. It is also known less commonly as vitamin H.

You may be aware of Biotin for helping promote stronger hair, nails and better skin.

It is especially important for children’s healthy cellular development. However, do not give children Biotin supplements unless recommended by a paediatrician.

Pregnant and breastfeeding women may become slightly Biotin deficient. Again, do not supplement unless directed by your doctor during this time.

Needed For:

• Helps your body use essential fats, promoting healthy skin, hair, and nerves.

Best Supplements:

Biotin.

Best supplemented as part of a B complex with food.

Best Taken With:

• Other B vitamins
• Magnesium
• Manganese

Best Foods:

• Liver (36 mcg)
• Eggs (25 mcg)
• Almonds (20 mcg)
• Oysters (10 mcg)
• Herrings (10 mcg)
• Sweet corn (6 mcg)
• Watermelon (4 mcg)
• Milk (2.0 mcg)
• Cauliflower (1.5 mcg)
• Tomatoes (1.5 mcg)
• Cabbage (1.1 mcg)
• Grapefruit (1.0 mcg)
• Lettuce (0.7 mcg)
• Peas (0.5 mcg)
• Cherries (0.4 mcg)

*Based on 100g serving

RDA:

150 mcg

Warnings:

None reported or known.

For Optimal Effectiveness avoid the following:

• Raw egg white (contains avidin, but not significant if cooked)
• Fried foods

Information provided on nutrition is NOT meant to “diagnose” a deficiency, an ailment, a condition, or a disease, NOR to replace medical advice. If you have significant symptoms or any health concerns, you should consult a medical doctor immediately.

While it’s not recommended to take mega doses, vitamin C (ascorbic acid) will help you avoid the common cold and is essential for good health.

Read on to find out what you need to know about vitamin C.

Needed For:

• Strengthens the immune system and helps fight infections
• Makes collagen, aiding in keeping bones, skin, and joints firm and strong
• It’s an antioxidant, detoxifying pollutants, and protecting against cancer and heart disease
• Helps make anti-stress hormones.
• Turns food into energy

Best Supplements:

The ascorbate form is easily tolerated (e.g. calcium ascorbate, magnesium ascorbate)

Best Taken With:

• Bioflavonoids in fruit and vegetables increase the effect.
• Works with vitamin B’s to produce energy
• Works with vitamin E as an antioxidant

Best Foods:

• Broccoli (110 mg)
• Peppers (100 mg)
• Cabbage (60 mg)
• Cauliflower (60 mg)
• Strawberries (60 mg)
• Tomatoes (60 mg)
• Kiwi fruit (55 mg)
• Lemons (50 mg)
• Oranges (50 mg)
• Grapefruit (40 mg)
• Limes (29 mg)
• Melons (25 mg)
• Peas (25 mg)

*Based on 100g serving

RDA:

60 mg

Warnings:

High doses may cause bowel looseness and other gastrointestinal symptoms, but is not a sign of toxicity and stops rapidly when dose is reduced.

If you do want to increase your dose, you can try between 250 – 500 mg per day maximum, divided into two doses. If you take large doses all at once most will not be absorbed and expelled when you urinate.

Short term during cold and flu season you can increase to 1000 mg/day (divided).

For Optimal Effectiveness avoid the following:

• Smoking
• Alcohol
• Pollution
• Stress
• Fried food

Information provided on nutrition is NOT meant to “diagnose” a deficiency, an ailment, a condition, or a disease, NOR to replace medical advice. If you have significant symptoms or any health concerns, you should consult a medical doctor immediately.

Vitamin D, also known as the “sunshine” vitamin, is the only nutrient your body produces when your skin is exposed to sunlight.

Its main job is to help the body absorb calcium, supporting strong and healthy bones.

Because there are risks associated with sun exposure (skin cancer) the other ways to get vitamin D are through food or supplements.

Needed For:

• Helps maintain strong and healthy bones by retaining calcium
• Involved in regulating the immune system and immune cells, where it may indirectly help reduce the risk of certain cancers

Best Supplements:

Cholecalciferol (animal origin)

Ergocalciferol (yeast origin)

Best Taken With:

• Vitamins A, C and E protect vitamin D

Best Foods:

• Herring (22.5 mcg)
• Mackerel (17.5 mcg)
• Salmon (12.5 mcg)
• Sardines (4.8 mcg)
• Oysters (3 mcg)
• Cottage Cheese (2 mcg)
• Eggs (1.75 mcg)

*Based on 100g serving

RDA:

5 mcg (equivalent to 200 IU)

Warnings:

1,250 mcg is potentially toxic

For Optimal Effectiveness avoid the following:

• Fried foods
• Lack of sunlight

Information provided on nutrition is NOT meant to “diagnose” a deficiency, an ailment, a condition, or a disease, NOR to replace medical advice. If you have significant symptoms or any health concerns, you should consult a medical doctor immediately.

Vitamin E is a powerful antioxidant and can help protect against free-radical damage.

Needed For:

• Protecting cells from damage, including against cancer
• Helps the body use oxygen, preventing blood clots, thrombosis, and atherosclerosis
• Improves wound healing.
• Helps with fertility
• Good for the skin

Best Supplements:

D-alpha tocopherol (not synthetic dl-alpha tocopherol)

Best Taken With:

• Vitamin C
• Selenium

Best Foods:

• Unrefined cold-pressed corn oils (53 mg)
• Sunflower seeds (52.6 mg)
• Wheat germ (27.5 mg)
• Sesame seeds (22.7 mg)
• Peanuts (11.5 mg)
• Other seed foods such as beans (7.7 mg)
• Tuna (6.3 mg)
• Sweet potato (4 mg)
• Sardines (2 mg)
• Salmon (1.5 mg)

*Based on 100g serving

RDA:

12 mg

Warnings:

None reported below 2,000 mg d-alpha tocopherol long-term use, and 35,000 mg short-term use.

For Optimal Effectiveness avoid the following:

• High-temperature cooking, especially frying
• Air pollution
• Birth control pill
• Excessive intake of refined or processed fats and oils

Information provided on nutrition is NOT meant to “diagnose” a deficiency, an ailment, a condition, or a disease, NOR to replace medical advice. If you have significant symptoms or any health concerns, you should consult a medical doctor immediately.

Folic acid is critical for women who are planning to become pregnant. Anyone planning to get pregnant should start taking folic acid 2-3 months before becoming pregnant.

This is why it is a good idea for women to ensure they are getting enough folic acid.

And folic acid is also an essential nutrient for everyone.

Needed For:

• Essential for brain and nerve function
• Needed for utilizing protein and red blood cell formation
• Critical before and during pregnancy for the development of baby’s brain and nerves

Best Supplements:

Folic acid.

Best supplemented as part of a B complex with food.

Best Taken With:

• Other B vitamins, especially B12

Best Foods:

• Wheat germ (325 mcg)
• Liver (253 mcg)
• Spinach (140 mcg)
• Boiled lentils (181 mcg)
• Chickpeas – boiled (172 mcg)
• Broccoli (130 mcg)
• Peanuts (110 mcg)
• Sprouts (110 mcg)
• Sesame seeds (97 mcg)
• Asparagus (95 mcg)
• Hazelnuts (72 mcg)
• Cashews (69 mcg)
• Walnuts (66 mcg)
• Avocados (66 mcg)
• Cauliflower (39 mcg)
•  

*Based on 100g serving

RDA:

200 mcg

Warnings:

Seldom reported, but gastrointestinal and sleep problems have occurred above 15 mg.

For Optimal Effectiveness avoid the following:

• High temperature, high-heat cooking
• Light
• Food processing
• Birth control pill

Information provided on nutrition is NOT meant to “diagnose” a deficiency, an ailment, a condition, or a disease, NOR to replace medical advice. If you have significant symptoms or any health concerns, you should consult a medical doctor immediately.

Vitamin K1 is important for many bodily functions.

K1 (phylloquinone) is found in mainly plant based foods. Leafy greens are a great source so throw some spinach or kale in your morning smoothie.

It’s fat soluble so for optimal absorption add some fat to that smoothie.

Needed For:

• Controls blood-clotting
• Reduces neural damage
• Neutralizes free radicals

*K1 deficiency is rare in healthy adults.

Best Supplements:

Not necessary to supplement K1 – phylloquinone

Best Taken With:

• Healthy fats
• Healthy intestinal bacteria optimizes absorption

Best Foods:

• Cauliflower (3,600 mcg)
• Brussels sprouts (1,888 mcg)
• Kale (700 mcg)
• Spinach (475 mcg)
• Beans ($290 mcg)
• Peas (260 mcg)
• Broccoli (200 mcg)
• Lettuce (135 mcg)
• Cabbage (125 mcg)
• Asparagus (57 mcg)
• Potatoes (50 mcg)
• Tomatoes (5 mcg)

*Based on 100g serving

RDA:

90 mcg for women

120 mcg for men

Warnings:

None from food sources.

The synthetic form, K3 menadione, may be toxic by interfering with the function of glutathione, it is no longer used to treat vitamin K deficiency.

Vitamin K can interfere with Warfarin, a drug used to treat blood clots.

For Optimal Effectiveness avoid the following:

• Antibiotics

Information provided on nutrition is NOT meant to “diagnose” a deficiency, an ailment, a condition, or a disease, NOR to replace medical advice. If you have significant symptoms or any health concerns, you should consult a medical doctor immediately.

Vitamin K2 is a more recently known form of vitamin K and has different benefits than K1.

Unlike K1 which doesn’t generally need to be supplemented, many people are vitamin K deficient.

While there is currently no RDA (recommended dietary allowance) it can be beneficial to supplement with a quality K2 vitamin. Be sure your supplement isn’t K3, a synthetic form of K that may have risks if taken.

Needed For:

• Bone Health (proper utilization of calcium for bones)
• Heart Health (helps prevent calcification of blood vessels and kidneys)
• May be beneficial for dental health
• Neutralizes free radicals

Best Supplements:

menaquinone

Best Taken With:

• Healthy Fats (K2 is fat soluble)
• Healthy intestinal bacterial helps with absorption

Best Foods:

• Natto – fermented soybean (939 mcg)
• Goose Liver Pate (370 mcg)
• Beef Liver (263 mcg)
• Pork Chop with bone (75 mcg)
• Chicken – dark meat (60 mcg)
• Egg Yolk – pastured/free roam (37 mcg)

*Based on 100g serving

RDA:

Not yet determined

Doctors recommend supplementing K2 for people at risk for heart disease

Warnings:

No known concerns

The synthetic form, K3 menadione, may be toxic by interfering with the function of glutathione, it is no longer used to treat vitamin K deficiency.

Vitamin K2 can interfere with Warfarin, a drug used to treat blood clots.

For Optimal Effectiveness avoid the following:

• Antibiotics

Information provided on nutrition is NOT meant to “diagnose” a deficiency, an ailment, a condition, or a disease, NOR to replace medical advice. If you have significant symptoms or any health concerns, you should consult a medical doctor immediately.

Calcium is the most abundant mineral in the body and is well known for being essential for strong bones.

And it’s essential for many other benefits…keep reading to find out more about Calcium.

Needed For:

• Healthy heart
• Blood clotting
• Healthy nerves
• Muscle contraction
• Improves skin
• Essential healthy, strong bones and teeth
• Relieves aching muscles and bones
• Important for the secretion of hormones and enzymes
• Reduces menstrual cramps and tremors

Best Supplements:

calcium amino acid chelate or citrate, which are approximately twice as absorbed as calcium carbonate

Best Taken With:

• Magnesium at a ratio of 3:2 (calcium: magnesium)
• Phosphorus at a ratio of 2:1 (calcium: phosphorus)
• Vitamin D
• Baron
• Exercise also helps utilize calcium appropriately

Best Foods:

• Swiss Cheese (925 mg)
• Cheddar Cheese (750 mg)
• Almonds (234 mg)
• Brewer’s Yeast (210 mg)
• Parsley (203 mg)
• Corn Tortillas (200 mg)
• Spinach, fresh (99 mg)
• Globe Artichokes (51 mg)
• Prunes (51 mg)
• Pumpkin seeds (51 mg)
• Dried Beans, cooked (50 mg)
• Winter Wheat (46 mg)
• Cabbage (4 mg)

*Based on 100g serving

RDA:

800 mcg

Warnings:

Problems of excessive calcium occur from other factors, such as excessive vitamin D intake (above 625 mcg per day).

Excess will interfere with the absorption of other minerals, especially if their intake is slightly low.

Calcification of the kidneys, heart, and other soft tissue (e.g. kidney stones) may occur.

For Optimal Effectiveness avoid the following:

• Hormone imbalance
• Alcohol
• Lack of exercise
• Caffeine & tea
• Lack of hydrochloric acid and excess fat or phosphorus, which hinder absorption
• Stress causes increased excretion

Information provided on nutrition is NOT meant to “diagnose” a deficiency, an ailment, a condition, or a disease, NOR to replace medical advice. If you have significant symptoms or any health concerns, you should consult a medical doctor immediately.

Chromium became popular decades ago when researchers at the reported that 200 mcg of daily chromium supplements significantly increased lean body mass.

While this was never found to be conclusive, Chromium in trace amounts still has benefits.

Needed For:

• Identified as the active ingredient in this so-called “glucose tolerance factor” (GTF) to balance blood sugar
• Helps to normalize hunger and reduce cravings
• Improves lifespan
• Helps protect DNA and RNA
• Essential for heart function

Best Supplements:

Chromium polynicotinate / picolinate

Brewer’s Yeast

Best Taken With:

• Vitamin B3
• Three amino acids, glycine, glutamic acid, and cysteine (combine to form glucose tolerance factor (GTF)
• Improved diet and exercise

Best Foods:

• Brewer’s Yeast (112 mcg)
• Wholemeal Bread (42 mcg)
• Rye Bread (30 mcg)
• Oysters (26 mcg)
• Potatoes (24 mcg)
• Wheat Germ (23 mcg)
• Green Peppers (19 mcg)
• Eggs (16 mcg)
• Chicken (15 mcg)
• Apples (14 mcg)
• Butter (13 mcg)
• Parsnips (13 mcg)
• Cornmeal (12 mcg)
• Lamb (12 mcg)
• Swiss Cheese (11 mcg)

*Based on 100g serving

RDA:

none established however 25 mcg for women and 35 mcg for men is considered adequate.

Warnings:

There is a wide range of safety between the required and harmful doses of chromium.

Toxicity occurs only above 1000 mg.

For Optimal Effectiveness avoid the following:

• High consumption of refined sugars and flours
• Excessive body fat
• Additives
• Pesticides
• Petroleum products
• Processed foods
• Toxic metals

Information provided on nutrition is NOT meant to “diagnose” a deficiency, an ailment, a condition, or a disease, NOR to replace medical advice. If you have significant symptoms or any health concerns, you should consult a medical doctor immediately

While an Iron deficiency isn’t as much of a concern for people in developed countries, it can still be a concern for women, young children, and people following a vegetarian diet (or a diet low in iron).

*Worldwide, Iron deficiency is the most common blood disorder affecting almost 25% of the world’s population.

Needed For:

• An important component of hemoglobin that carries oxygen throughout your body
• Vital for energy production

Best Supplements:

Amino-acid-chelated iron is three times more absorbable than iron sulphate or oxide.

Best Taken With:

• Vitamin C (increases iron absorption)
• Vitamin E
• Calcium (but not in excess)
• Folate
• Phosphorus
• Stomach acid (taking iron with antacids is not recommended)

Best Foods:

• Pumpkin seeds (11.2 mg)
• Parsley (6.2 mg)
• Almonds (4.7 mg)
• Prunes (3.9 mg)
• Cashew nuts (3.6 mg)
• Raisins (3.5 mg)
• Brazil nuts (3.4 mg)
• Walnuts (3.1 mg)
• Dates (3.0 mg)
• Pork (2.9 mg)
• Cooked dried beans (2.7 mg)
• Sesame seeds (2.4 mg)
• Pecan nuts (2.4 mg)

*Based on 100g serving

RDA:

14 mg

Warnings:

None below 1000 mg

For Optimal Effectiveness avoid the following:

• Oxalates (all bran, bran flakes, rhubarb)
• Tannic acid (tea)
• Phytates (wheat bran)
• Phosphates (soft fizzy drinks, food additives)
• Antacids
• High zinc intake

Information provided on nutrition is NOT meant to “diagnose” a deficiency, an ailment, a condition, or a disease, NOR to replace medical advice. If you have significant symptoms or any health concerns, you should consult a medical doctor immediately.

Magnesium is an essential mineral needed for more than 300 chemical reactions in the body.

People with digestive disorders, such as celiac disease and chronic diarrhea can be at risk of being magnesium deficient.

Needed For:

• Strong bones and teeth
• Promotes healthy muscles and helps them to relax (supportive of PMS relief and bowel movement)
• Important for heart muscles and nervous system
• Essential for energy production
• Immune system health
• Enzymatic co-factor

Best Supplements:

Amino acid chelate and citrate are better absorbed than magnesium carbonate or sulphate.

Best Taken With:

• Vitamin B1
• Vitamin B6
• Vitamin C
• Vitamin D
• Zinc
• Calcium
• Phosphorus

Best Foods:

• Pumpkin seeds (535 mg)
• Wheat germ (490 mg)
• Sesame seeds (351 mg)
• Sunflower seeds (325 mg)
• Almonds (27o mg)
• Cashew nuts (267 mg)
• Brewer’s yeast (231 mg)
• Buckwheat flour (229 mg)
• Brazil nuts (225 mg)
• Peanuts (175 mg)
• Pecan nuts (142 mg)
• Cooked bean (37 mg)
• Garlic (36 mg)
• Raisins (35 mg)
• Green peas (35 mg)
• Potato skin (34 mg)
• Crab (34 mg)

*Based on 100g serving

RDA:

300 mg

Warnings:

None below 1000 mg, however, taking a supplement with more than 350 mg should be under medical supervision.

Certain magnesium supplements at high doses may cause diarrhea, accompanied by nausea and abdominal cramping.

For Optimal Effectiveness avoid the following:

• Large amounts of calcium from dairy
• Proteins
• Fats
• Oxalates (all bran, bran flakes, rhubarb)
• Phytates (wheat, bread)

Information provided on nutrition is NOT meant to “diagnose” a deficiency, an ailment, a condition, or a disease, NOR to replace medical advice. If you have significant symptoms or any health concerns, you should consult a medical doctor immediately.

Manganese is an essential trace element needed for normal growth and health.

It also activates more than twenty enzymes, including an antioxidant enzyme system.

Needed For:

• Healthy bones, cartilage, tissues, and nerves
• A cofactor for many enzymes
• Stabilizes blood sugar
• Promotes healthy DNA and RNA
• Essential for reproduction and red blood cell synthesis
• Important for insulin production
• Reduces cell damage
• Required for brain function

Best Supplements:

Amino acid chelate

Manganese citrate or gluconate

Best Taken With:

• Zinc
• Vitamin B1
• Vitamin C
• Vitamin E
• Vitamin K

Best Foods:

• Pineapple (1.7 mg)
• Blackberries (1.3 mg)
• Lima beans (1.3 mg)
• Raspberries (1.1 mg)
• Okra (0.9 mg)
• Grapes (0.7 mg)
• Oats (o.6 mg)
• Endive (0.4 mg)
• Strawberries (0.3 mg)
• Beets (0.3 mg)
• Lettuce (0.15 mg)
• Celery (0.14 mg)

*Based on 100g serving

RDA:

None established

Adequate intake: Women 1.8 mg; Men 2.3 mg

Warnings:

None known

For Optimal Effectiveness avoid the following:

• Antibiotics
• Alcohol
• Refined/processed foods
• Calcium
• Phosphorus

Information provided on nutrition is NOT meant to “diagnose” a deficiency, an ailment, a condition, or a disease, NOR to replace medical advice. If you have significant symptoms or any health concerns, you should consult a medical doctor immediately.

Molybdenum is not a well-known nutrient but it is essential for your health.

A deficiency of Molybdenum is rare and it’s not generally necessary to supplement.

Needed For:

• Helping rid the body of the protein breakdown products (e.g. uric acid)
• Strengthens teeth
• Detoxifies the body from free radicals, petrochemicals, and sulphates.

Best Supplements:

Amino-acid-chelate molybdenum

Best Taken With:

• Protein including sulphur-containing amino acids
• Carbohydrates
• Fats

Best Foods:

• Pork
• Lamb
• Beef Liver
• Green Beans
• Eggs
• Lentils
• Beans
• Sunflower Seeds
• Cucumbers
• Tomatoes
• Wheat Germ
• Wheat Flour
• Cereal Grains

RDA:

None established

A safe level for adults is 45 mcg

Warnings:

Intakes of 10 – 15 mg per day cause a high rate of gout-like symptoms associated with high uric acid

For Optimal Effectiveness avoid the following:

• Copper
• Sulphates

Information provided on nutrition is NOT meant to “diagnose” a deficiency, an ailment, a condition, or a disease, NOR to replace medical advice. If you have significant symptoms or any health concerns, you should consult a medical doctor immediately.

Phosphorus is the second most abundant mineral in the body after calcium.

Most of the phosphorus in the body is found in the bones and teeth.

Needed For:

• Forming and maintaining bones and teeth
• Building muscle tissue
• A component of DNA and RNA
• Helps maintain pH of the body
• Aids metabolism and energy production

Best Supplements:

Calcium phosphate

Lecithin

Monosodium phosphate

*However, generally not necessary to supplement.

Best Taken With:

• Correct calcium: phosphorus ratio of 1-2:1 (Ca: P)
• Lactose
• Vitamin D

Best Foods:

• Present in almost all food

RDA:

800 mg

Warnings:

No known cases of Phosphorus toxicity, however an over abundance may result in a calcium deficiency, increased neuroexcitability, and convulsions

For Optimal Effectiveness avoid the following:

• Too much iron, magnesium, or aluminum

Information provided on nutrition is NOT meant to “diagnose” a deficiency, an ailment, a condition, or a disease, NOR to replace medical advice. If you have significant symptoms or any health concerns, you should consult a medical doctor immediately.