Vitamins and Minerals

Based on your bodily needs use this comprehensive list to address your health!

Key: Name, Benefit, Food, Recommended Daily Allowance, and Synergistics (what enhances its absorption).

A. Vitamins:

1. Vitamin A

• Benefit: Vision, immune function, skin health.
• Food Sources: Carrots, sweet potatoes, spinach, liver.
• RDA: 900 mcg (men), 700 mcg (women).
• Synergistics: Vitamin E, Zinc.

2. Vitamin C

• Benefit: Antioxidant, collagen-body tissue repair, immune support.
• Food Sources: Citrus fruits, strawberries, bell peppers, broccoli.
• RDA: 90 mg (men), 75 mg (women).
• Synergistics: Iron (enhances absorption), Vitamin E.

3. Vitamin D

• Benefit: Calcium absorption, bone health, immune function.
• Food Sources: Fatty fish, fortified dairy products, egg yolks, sunlight.
• RDA: 600 IU (15 mcg) for adults up to 70 years, 800 IU (20 mcg) for those over 70.
• Synergistics: Calcium, Magnesium, Vitamin K2.

4. Vitamin E

• Benefit: Antioxidant, skin health, immune function.
• Food Sources: Nuts, seeds, spinach, sunflower oil.
• RDA: 15 mg.
• Synergistics: Vitamin C, Selenium.

5. Vitamin K

• Benefit: Blood clotting, bone health.
• Food Sources: Leafy green vegetables, broccoli, Brussels sprouts.
• RDA: 120 mcg (men), 90 mcg (women).
• Synergistics: Vitamin D, Calcium.

6. Vitamin B1 (Thiamine)

• Benefit: Energy metabolism, nerve function.
• Food Sources: Whole grains, pork, legumes, nuts.
• RDA: 1.2 mg (men), 1.1 mg (women).
• Synergistics: Magnesium.

7. Vitamin B2 (Riboflavin)

• Benefit: Energy production, skin health.
• Food Sources: Dairy products, eggs, green leafy vegetables.
• RDA: 1.3 mg (men), 1.1 mg (women).
• Synergistics: Other B vitamins.

8. Vitamin B3 (Niacin)

• Benefit: Energy metabolism, digestive health.
• Food Sources: Chicken, tuna, turkey, peanuts.
• RDA: 16 mg (men), 14 mg (women).
• Synergistics: Other B vitamins.

9. Vitamin B5 (Pantothenic Acid)

• Benefit: Energy production, hormone synthesis.
• Food Sources: Chicken, beef, potatoes, whole grains.
• RDA: 5 mg.
• Synergistics: Other B vitamins.

10. Vitamin B6 (Pyridoxine)

• Benefit: Protein metabolism, brain function.
• Food Sources: Fish, bananas, chickpeas, poultry.
• RDA: 1.3–1.7 mg (varies by age and gender).
• Synergistics: Magnesium, Vitamin B12.

11. Vitamin B7 (Biotin)

• Benefit: Metabolism of fats, carbohydrates, proteins.
• Food Sources: Eggs, almonds, sweet potatoes, spinach.
• RDA: 30 mcg.
• Synergistics: Other B vitamins.

12. Vitamin B9 (Folate, Folic Acid)

• Benefit: DNA synthesis, cell division, fetal development.
• Food Sources: Leafy greens, legumes, fortified grains.
• RDA: 400 mcg.
• Synergistics: Vitamin B12.

13. Vitamin B12 (Cobalamin)

• Benefit: Red blood cell formation, nerve function.
• Food Sources: Meat, dairy products, fortified cereals.
• RDA: 2.4 mcg.
• Synergistics: Vitamin B9 (Folate), Vitamin B6.

B. Minerals:

1. Calcium

• Benefit: Bone/ teeth health, muscle function, nerve signaling.
• Food Sources: Dairy products, leafy greens, fortified foods.
• RDA: 1,000 mg (adults up to 50), 1,200 mg (women over 50 and men over 70).
• Synergistics: Vitamin D, Magnesium.

2. Iron

• Benefit: Oxygen transport, energy production.
• Food Sources: Red meat, beans, lentils, spinach.
• RDA: 8 mg (men), 18 mg (women).
• Synergistics: Vitamin C (enhances absorption), Copper.

3. Magnesium

• Benefit: Muscle and nerve function, energy production, bone health.
• Food Sources: Nuts, seeds, whole grains, leafy greens.
• RDA: 400–420 mg (men), 310–320 mg (women).
• Synergistics: Vitamin D, Calcium.

4. Potassium

• Benefit: Fluid balance, muscle contractions, nerve signals, blood pressure.
• Food Sources: Bananas, oranges, potatoes, spinach.
• RDA: 2,500–3,000 mg (adults).
• Synergistics: Sodium (maintains balance).

5. Zinc

• Benefit: Immune function, wound healing, DNA synthesis.
• Food Sources: Meat, shellfish, legumes, seeds.
• RDA: 11 mg (men), 8 mg (women).
• Synergistics: Vitamin A, Copper.

6. Copper

• Benefit: Iron metabolism, energy production, connective tissue formation.
• Food Sources: Shellfish, nuts, seeds, whole grains.
• RDA: 900 mcg.
• Synergistics: Iron, Zinc.

7. Selenium

• Benefit: Antioxidant protection, thyroid function.
• Food Sources: Brazil nuts, seafood, whole grains.
• RDA: 55 mcg.
• Synergistics: Vitamin E.

8. Iodine

• Benefit: Thyroid hormone production.
• Food Sources: Iodized salt, seafood, dairy products.
• RDA: 150 mcg.
• Synergistics: Selenium.

9. Phosphorus

• Benefit: Bone health, energy production, DNA synthesis.
• Food Sources: Dairy, meat, fish, poultry.
• RDA: 700 mg.
• Synergistics: Calcium, Vitamin D.

10. Manganese

• Benefit: Bone formation, metabolism, antioxidant function.
• Food Sources: Nuts, legumes, whole grains, leafy greens.
• RDA: 2.3 mg (men), 1.8 mg (women).
• Synergistics: Zinc, Copper.

11. Chromium

• Benefit: Enhances insulin action, glucose metabolism.
• Food Sources: Broccoli, whole grains, meat, nuts.
• RDA: 35 mcg (men), 25 mcg (women).
• Synergistics: Vitamin C, Niacin.

12. Molybdenum

• Benefit: Enzyme function, metabolism of sulfur-containing amino acids.
• Food Sources: Legumes, grains, nuts.
• RDA: 45 mcg.
• Synergistics: Copper, Iron.

13. Fluoride

• Benefit: Dental health, bone strength.
• Food Sources: Fluoridated water, tea, seafood.
• RDA: 4 mg (men), 3 mg (women).
• Synergistics: Calcium.

C. Dietary Supplements (my recommendations):

1. Omega-3 Fatty Acids

• Benefit: Supports heart health, brain function, and inflammation regulation.
• Foods: Fatty fish (salmon, mackerel), flaxseeds, walnuts.
• RDA: No established RDA; recommended intake varies.
• Synergistics: Works synergistically with vitamin E and polyphenols for antioxidant protection.

2. Spirulina

• Benefit: Rich in nutrients like protein, vitamins, minerals, and antioxidants. Supports immune function, energy levels, and detoxification.
• Example Foods: Spirulina is a type of blue-green algae and is not found in conventional foods, but it’s available in supplement form.
• Recommended Intake: Varies based on individual needs and health goals; typical doses range from 1 to 3 grams per day.
• Synergistics: May work synergistically with vitamin C and other antioxidants for immune support.

3. Echinacea

• Benefit: Traditionally used to support immune function and reduce the severity and duration of colds and respiratory infections.
• Example Foods: Echinacea is an herb and is typically consumed in supplement form or as herbal tea.
• Recommended Intake: Varies depending on the form (e.g., capsules, tinctures); follow package instructions or consult with a healthcare professional.
• Synergistics: May work synergistically with vitamin C and zinc for immune support.

4. Ashwagandha

• Benefit: Adaptogenic herb that helps the body manage stress, promote relaxation, and support overall well-being. Also used to support cognitive function and hormone balance.
• Example Foods: Ashwagandha is an herb and is typically consumed in supplement form, although it may be found in certain traditional dishes.
• Recommended Intake: Typical doses range from 300mg to 600mg per day, standardized to contain 1.5% to 5% withanolides.
• Synergistics: May work synergistically with other adaptogenic herbs like rhodiola and holy basil for stress management.

5. Elderberry

• Benefit: Rich in vitamins, minerals, and antioxidants. Traditionally used to support immune function and reduce the severity and duration of colds and flu.
• Example Foods: Elderberry is a fruit and is commonly consumed in the form of elderberry syrup, juice, or supplements.
• Recommended Intake: Varies depending on the form and concentration; follow package instructions or consult with a healthcare professional.
• Synergistics: May work synergistically with vitamin C and zinc for immune support.