The Ultimate Vitamin & Supplement Cheat Sheet
An Evidence-Based Guide From A to Zinc!
The vitamin aisle is crowded, confusing, and overwhelming in its promises. It’s easy for the average consumer to get overwhelmed. After all, what the heck is CoQ10? Do I need it? And at what dose?
From helping the body turn food into fuel, to fortifying bones and preserving eyesight, vitamins and minerals are health superstars. And while the average American diet usually hits most of the essential nutrients, vitamins and minerals play an intricate dance in the body. For many body processes to function optimally, not only do you need the right nutrients, you need the right balance of nutrients.
Understanding the vitamins, minerals and everything else that lines the shelves of the nutrition aisle can get confusing quick, so here’s an easy-to-follow guide to making sure you’re getting what you need.
What Are Vitamins & Minerals (& Everything Else Here)?
Vitamins: Vitamins are organic substances required for normal cell function, growth, and development. There are 13 essential vitamins, which can be split into two groups: fat-soluble and water-soluble vitamins.
• Fat-Soluble Vitamins: Fat-soluble vitamins (A, D, E, and K) are those that bind to fat in the stomach and are then stored in the body for later use. While it’s extremely rare to overdose on vitamins, it is possible to get too much of these.
• Water-Soluble Vitamins: The rest of the vitamins are water-soluble, meaning they can be absorbed directly by cells. When in excess, these vitamins are flushed out of our system when we pee. These water-soluble vitamins — biotin, vitamin C, niacin, folic acid, pantothenic acid, and the four B vitamins — need to be restored more frequently than fat-soluble ones.
Minerals: Minerals are inorganic substances, and all hold a place on the good ol’ periodic table (flashback to 6th grade chemistry class). They’re also necessary for normal body function and development. There are two groups of minerals: macrominerals (which the body needs in large doses) and trace minerals (only a pinch required).
Everything Else: The rest of the supplements presented here are an assortment of antioxidants, hormones, amino acids, fatty acids, enzymes and anti-inflammatory compounds, distilled down to a handful of supplements that have the best evidence supporting their use.
Do You Need To Take Supplements?
First off, it’s generally your best bet to follow the “food first” principle by obtaining the majority of your vitamins and minerals through a healthy diet. But aside from vitamins and minerals, foods supply other nutrients that are difficult to get in a pill, including phytochemicals and fiber found in plant sources such as whole grains, fruits, and vegetables.
Mostly, it’s important to remember that supplements are intended to, well, supplement and not act as a replacement or substitute for a well-balanced diet. That being said, they do have a time and place, as they can fill in the nutritional gaps in certain populations that may be more vulnerable to deficiencies or require higher needs. This is especially true for those following a vegetarian or vegan diet; individuals with a nutrition-related condition, including anemia or bowel disorders; women of childbearing age or who are pregnant or breastfeeding; and the senior population.
The science regarding multivitamins is inconclusive, so targeted and specific supplementation is usually a much better approach. A good start is to look at which deficiency risk categories you fit into.
For example, if you’re a pregnant woman, consider supplementing iron. If you’re vegetarian/vegan, consider supplementing with a vitamin B complex. And if you’re basically anyone who’s not living along the equator, supplement vitamin D3 (I‘m going to keep harping on the importance of Vitamin D, even if you’re sick of hearing about it).
Finally, always double check with your doctor to see which vitamins and minerals you need, how best to take them, and to make sure they don’t interact with your prescribed medications.
How This Guide is Formatted
The first section of this guide is a list of the twelve most common deficiency risk categories, and the supplements most frequently required by that group.
The second section is a detailed glossary of each supplement mentioned, starting with the most important vitamins, minerals and other supplements – or at least, the ones Americans can benefit from the most – and moving down the list to the least important.
For each nutrient, we’ll list additional factors that put you at risk for deficiency and the symptoms caused by a deficiency of that nutrient.
Many nutrients work synergistically, so a deficiency in one can cause a deficiency in another and vice versa. Synergistic nutrients should be taken together.
Other nutrients work antagonistically, so taking one can negatively impact the absorption, uptake, or metabolism of the other. You should be aware of the effects antagonistic nutrients can have on each other.
Finally, we’ll list how you can get each of these nutrients from whole foods or how to supplement them.
The Vitamin & Supplement Cheat Sheet
The Big Three
Recommendations for everyday use, covering our most basic health bases.Sleep Deprived
Recommendations for new parents & those who work night, early morning, and/or rotating shifts.Cold Climate
Recommendations for those living above 37º N latitude.Low Energy
Recommendations for those suffering from chronic fatigue.Stressed Out
Recommendations for those dealing with abnormal stress.For Weight Loss
Recommendations for those with weight loss goals and/or on a calorie restricted diet.Vegan/Vegetarian
Recommendations for those with diets forgoing animal-based products.Seniors
Recommendations for healthy aging.Pregnancy
Recommendations for women who are pregnant, breastfeeding or trying to conceive.Joint Inflammation
Recommendations for those suffering from degenerative joint disease, osteoarthritis or inflammatory conditions.Immune Boosting
Recommendations for those that are at high-risk for infectious diseases or are immunocompromised.
Vitamin D3
Vitamin D3 gets the top spot on this list because almost every American is deficient in this essential vitamin. In one study of over 12,000 people, 72% were either Vitamin D deficient or insufficient, and these low levels of vitamin D were associated with high blood pressure, high BMI, and high cholesterol.
Who Needs It?
• Vitamin D deficiency is recognized as a pandemic, and is widespread in all parts of the world, irrespective of age, gender, country of origin, latitude of residence, or dietary practices. The CDC reports vitamin D as one of the most common nutrient deficiencies in the USA.
• Those who are obese, have a darker skin complexion, those living further from the equator, the elderly.
Symptoms of Deficiency
• Short-term symptoms: Depression, muscle weakness, and increased risk and greater severity of infection, particularly of the respiratory tract.
• Long-term symptoms: Osteomalacia, osteoporosis, hypertension, multiple sclerosis, some cancers, autoimmune diseases, and Type 1 diabetes.
Synergistic Nutrients
Vitamin K2
• Supplementing vitamin K2 along with D3 prevents hypercalcemia, reduces the risk of fractures and improves blood pressure and insulin levels.
Calcium
• Vitamin D3 increases calcium absorption.
Magnesium
• Supplementing with magnesium improves vitamin D absorption.
Antagonistic Nutrients
Vitamin A
• High levels of vitamin A can decrease vitamin D3.
Vitamin E
• High levels of vitamin E can reduce vitamin D3.
Where To Get It
Naturally
• Sunlight is the preferred source of vitamin D. Under ideal circumstances, 20 minutes of direct sun on uncovered arms and legs every day is enough.
• Vitamin D3 can also be obtained from food sources such as fortified cereals (1.0-1.3 mcg per cup), fortified milk (96 IU per cup), salmon (532 IU per 3 ounces), and egg yolks (21 IU per large egg).
Supplemental
• The recommended supplemental dosage for adults is 1000 IU D3 per 50 lbs of body weight per day.
• While Vitamin D3 increases the circulating amount of vitamin D in your body, the D2 form of the vitamin actually decreases vitamin D levels in the body.
Magnesium
Magnesium comes next because people are so frequently deficient in it – in fact, 50% of Americans don’t reach the recommended daily requirement for magnesium. Not only is magnesium deficiency common, but its value in health is often under-appreciated. Magnesium plays a role in everything from your sleep to digestion and mental health, and even minor magnesium deficiency increases your risk of cardiovascular disease.
Who Needs It?
• Former or current drug users, seniors.
Symptoms of Deficiency
• Short-term symptoms: Abnormal heart rhythm, muscle cramps, restless leg syndrome, fatigue, migraines, impotence and PMS symptoms.
• Long-term symptoms: Insulin resistance, high blood pressure, Alzheimer’s disease, kidney and liver damage.
Synergistic Nutrients
B Complex
• Magnesium is required to convert thiamin (B1) to its active form, and enhances the uptake of vitamin B6.
• Co-supplementing with vitamin B6 and magnesium helps PMS symptoms and possibly autism.
Vitamin D
• Supplementing with magnesium improves vitamin D levels.
• Deficiency in both vitamin D and magnesium increase risk for cardiovascular disease, diabetes, metabolic disease, and skeletal disorders.
Potassium
• Magnesium is required for potassium uptake in cells.
• Combination of magnesium, calcium, and potassium reduces the risk of stroke.
Antagonistic Nutrients
Calcium
• High levels of calcium decrease magnesium absorption.
Zinc
• High levels of zinc can reduce magnesium absorption.
Where To Get It
Naturally
• Increase magnesium intake with oat bran (96 mg per half cup), almonds (78 mg per ounce), brown rice (86 mg per cup), cooked spinach (78 mg per half cup), bananas (32 mg per banana), and molasses (48 mg per tablespoon).
Supplemental
• The suggested supplemental dose for adults is 350 mg per day.
• Magnesium supplements come in different forms of varying bioavailability. Magnesium chloride, magnesium lactate and magnesium aspartate have high bioavailability and are therefore preferred for supplementation.
Fish Oil (Omega-3 Fatty Acids)
Fish oil supplements are rich in the essential omega-3 fatty acids EPA and DHA, which are vital to good health. They support your body’s ability to prevent chronic diseases and help protect it against inflammation. They also promote a stronger immune system; they support cardiovascular, joint and vision health; they strengthen skin, hair, and nails; they enhance nutrient absorption and metabolic function; and they help with attention, mood and memory skills.
Who Needs It?
• Pregnant women and people at risk for heart disease.
Symptoms of Deficiency
• Higher risk of cardiovascular disease, some cancers, mood disorders and arthritis.
Where To Get It
Naturally
• Fatty fish like salmon, mackerel, and sardines are rich in these omega-3s.
• You can also get omega-3s from ground flaxseed or flaxseed oil, chia seeds, walnuts, canola oil, and soy oil.
Supplemental
• The recommended daily intake of omega-3 fatty acids is 250–500 mg for adults. Typically, 1,000 mg of fish oil supplies around 300 mg of combined EPA and DHA.
Probiotics
Bacteria have a reputation for causing disease, so the idea of tossing down a few billion a day for your health might seem — literally and figuratively — hard to swallow. But a huge body of scientific evidence suggests that you can treat and even prevent some illnesses with supplements containing certain kinds of live bacteria.
An estimated 100 trillion microorganisms representing more than 500 different species inhabit every normal, healthy bowel. These microorganisms (or microflora) generally don’t make us sick; most are helpful. Gut-dwelling bacteria keep pathogens (harmful microorganisms) in check, aid digestion and nutrient absorption, and contribute to immune function. If they become depleted — usually because of disease, stress, poor diet, or certain medications — health problems can result.
Who Needs It?
• Those who suffer from Crohn’s, Inflammatory Bowel Disease, IBS or other gastrointestinal disorders, have taken antibiotics recently, and those who are susceptible to urogenital infections.
Symptoms of Deficiency
• Short-term symptoms: The most common symptom of an imbalance in gastrointestinal microflora (dysbiosis) is acute diarrhea.
• Long-term symptoms: While colitis and leaky gut syndrome are directly related, dysbiosis has also been linked to obesity, type 2 diabetes, metabolic syndrome, heart disease, colorectal cancer, Alzheimer’s, and depression.
Synergistic Nutrients
Fish Oil
• Pairing probiotics with omega-3 fatty acids can actually improve the delivery of the probiotic.
Antagonistic Nutrients
Digestive enzymes and HCL supplements
• As a general rule, the best time to take a probiotic is on an empty stomach, about 30 minutes before you eat. Avoid taking probiotics with supplements that stimulate the production of stomach acid and digestive enzymes, as they can affect the survivability of the probiotic.
Where To Get It
Naturally
• Probiotics can be found in yogurt, kefir products and aged cheeses, which contain live cultures such as bifidobacteria and lactobacilli. Also consider fermented foods like kimchi, sauerkraut, miso, tempeh and cultured non-dairy yogurts.
Supplemental
• Look for probiotics with the two most common and effective beneficial bacteria, Lactobacillus and Bifidobacteria, and contain at least 30 billion viable or “live” units of bacteria. Preferably, find a product that comes refrigerated and contains prebiotics – i.e. bacteria food – such as Florajen or VSL#3. This helps ensure the bacteria remain viable as long as possible.
Vitamin C
Vitamin C plays a role in controlling infections and healing wounds, and is a powerful antioxidant that can neutralize harmful free radicals. It’s needed to make collagen, a fibrous protein in connective tissue that is weaved throughout various systems in the body. Vitamin C also helps make several hormones and chemical messengers used in the brain and nervous system.
Who Needs It?
• Women who are pregnant or breastfeeding; smokers; those who abuse drugs or alcohol.
Symptoms of Deficiency
• Scurvy (rare in developed countries), fatigue, and iron-deficiency anemia due to decreased iron absorption.
Synergistic Nutrients
Iron
• Vitamin C aids in iron absorption.
Copper
• Vitamin C can stimulate uptake and metabolism of copper.
Vitamin E
• Vitamins C and E work synergistically for antioxidant defense.
Where To Get It
Naturally
• Citrus fruits, tomatoes and tomato juice, and potatoes are major sources of vitamin C.
Supplemental
• For adults, the recommended daily supplemental amount for vitamin C is 65 to 90 milligrams.
• Look for “buffered” forms of vitamin C that are better absorbed and tolerated in the gut.
Acetyl Glutathione
Glutathione is one of the most powerful antioxidants our bodies produce. It regulates metabolic processes and is crucial for proper mitochondrial function and energy production. It’s also thought to play an important role in reducing free radicals, clearing heavy metals and supporting immune function. Medications, long-term toxic exposure, and stress can not only deplete stores of glutathione, but also inhibit our ability to produce it.
Who Needs It?
• Seniors, athletes and those with chronic health conditions
Symptoms of Deficiency
• Short-term symptoms: Lack of energy, musculoskeletal aches and pains, brain fog, susceptibility to infections, insomnia
• Long-term symptoms: Anemia, metabolic acidosis, liver disease, neurological diseases, heart attacks and strokes
Synergistic Nutrients
Vitamin C
• Taking 500 mg of vitamin C daily has been shown to increase glutathione levels by 47%
Where To Get It
Naturally
• Glutathione is produced naturally in your body, and maintaining optimal levels of it can be enhanced through a healthy lifestyle. Minimizing stress, toxins, infections, and getting plenty of sleep and exercise all support glutathione production in your body.
Supplemental
• The recommended supplemental dosage for adults is 250 mg daily
• Always look for the acetylated form of glutathione – it’s the only form that’s well-absorbed orally and isn’t destroyed by the digestive process.
GABA
GABA (gamma-aminobutyric acid) is a naturally occurring chemical compound produced in your brain, and is the primary inhibitory neurotransmitter in the central nervous system. Studies have shown GABA helps to relax your body as well as your mind. That can be helpful in getting a more restful, deep sleep, as well as helping minimize stress overall. Its levels are affected by poor diet, illness, age, and environmental toxins.
Who Needs It?
• Those who are sleep deprived or suffer from anxiety.
Symptoms of Deficiency
• Short-term symptoms: Anxiety, irritability, insomnia
Synergistic Nutrients
L-Theanine
• The amino acid L-theanine can aid in the production of GABA.
Probiotics
• GABA an also be synthesized in the gut by beneficial bacteria.
Where To Get It
Naturally
• GABA-rich foods include cruciferous vegetables, beans, peas, tomatoes, spinach, mushrooms, sprouted grains, rice (particularly brown rice), and chestnuts. Fermented foods (kefir, yogurt, tempeh, kimchi, etc.) and oolong and white teas all naturally contain GABA.
Supplemental
• The recommended supplemental dosage for adults is between 100 and 300mg daily.
CoQ10
CoQ10 is an extremely powerful antioxidant that has anti-aging properties, increases energy and can lead to improved cardiovascular and cellular health. It’s even been shown to have beneficial effects on fertility, help to repair skin damage, and reduce migraine headaches.
Who Needs It?
• Those on statin cholesterol-lowering drugs (statins can lower CoQ10 levels by as much as 40%), seniors, and those battling fatigue.
Symptoms of Deficiency
• Short-term symptoms: Muscle pains
• Long-term symptoms: Liver disease, heart disease, diabetes, brain disorders and cancer
Synergistic Nutrients
Vitamin B6
• Vitamin B6 is required for the biosynthesis of CoQ10 in the body.
Where To Get It
Naturally
• CoQ10 is naturally found in animal meats, fatty fish and nuts and seeds.
Supplemental
• The recommended dosage for adults is 200mg per day of the ubiquinol form of CoQ10, which is easier for the body to use than the more commonly-found ubiquinone version.
B Complex
There are 8 nutrients that are collectively known as the B vitamins, creating and sustaining your body’s energy supply by helping to break down proteins, fats and carbohydrates. Each of these essential vitamins are vital to your overall bodily function.
- B-1 (thiamine)
- B-2 (riboflavin)
- B-3 (niacin)
- B-5 (pantothenic acid)
- B-6 (pyridoxine)
- B-7 (biotin)
- B-9 (folic acid)
- B-12 (cobalamin)
The B vitamins keep heart health and immunity humming and therapeutic doses are also a great treatment for a headache, fatigue, mood, stress and menstrual disorders.
Who Needs It?
• B vitamins are especially important for women who are pregnant and breastfeeding. These vitamins aid in fetal brain development and reduce the risk of birth defects, as well as ease nausea, and lower the risk of developing preeclampsia. Vegans and vegetarians are also at risk of B vitamin deficiency.
Symptoms of Deficiency
• Short-term symptoms: Skin rashes, fatigue, irritability, diarrhea and/or constipation, and numbness or tingling in the hands and feet.
• Long-term symptoms: Anemia
Synergistic Nutrients
Magnesium
• Magnesium is required to convert B1 to it’s active form and aids in the absorption of B6.
Where To Get It
Naturally
• Salmon, shellfish, liver and other organ meats, eggs are all rich sources of B vitamins.
Supplemental
• Most B-complex supplements contain about 100 percent of the RDA of each of the eight B vitamins.
• About 60% of people in the United States have a genetic mutation that makes it difficult to process some of the B vitamins, so look for B complex supplements that have methylated forms of B9 and B12 that are easier for your body to use.
L-Theanine
L-theanine is nature’s “chill pill.” Found primarily in tea, L-theanine is an amino acid that helps calm the nervous system. While it can help improve your quality of sleep, L-theanine is also helpful for reducing anxiety levels and increasing focus and attention.
Who Needs It?
• Those who are stressed out, or deal with anxiety or insomnia.
Symptoms of Deficiency
• Short-term symptoms: Intestinal disorders, anxiety, difficulty sleeping.
Synergistic Nutrients
GABA
• L-theanine elevates levels of the neurotransmitter GABA.
Where To Get It
Naturally
• L-Theanine can be found in green and black tea and some mushrooms.
Supplemental
• The recommended dosage is 100-400mg per day – you may need to adjust up or down based on how your body reacts.
Alpha Lipoic Acid
Alpha-Lipoic Acid is found in every cell of your body. It’s a potent, versatile, antioxidant warrior that helps beat down inflammation, balance those blood-sugar raiders and protect your skin collagen battlements. It boosts the effectiveness of other antioxidants in your body, promotes nerve health, maintains healthy skin, helps remove heavy metals from the body and purifies the liver.
Who Needs It?
• Seniors and vegans/vegetarians
Symptoms of Deficiency
• Long-term symptoms: Metabolic disorders, Alzheimer’s disease
Synergistic Nutrients
Vitamin E
• Alpha Lipoic Acid’s antioxidant effects are enhanced by Vitamin E (and vice versa)
Where To Get It
Naturally
• Grass-fed red meat and organ meats, as well as vegetables like broccoli, collards and spinach.
Supplemental
• The recommended supplemental dosage for adults is 300-600mg per day.
MCT Oil
Medium-chain triglyceride (MCT) oil is an excellent, yet under-the-radar supplement that’s useful for boosting energy and supporting athletic performance, as well as metabolic function and cognitive health. Unlike dietary fats, MCT’s are a unique form of fat that need less energy and enzymes to be digested, which makes them a more readily accessed energy source. Better yet, MCT’s are burned for energy and don’t get stored as fat in the body. Research has shown that MCT oil can improve memory and overall brain health of people with brain problems like brain fog. It can even help people with mild to moderate Alzheimer’s disease,
Who Needs It?
• Those with cognitive diseases, Type 2 diabetics
Symptoms of Deficiency
• Short-term symptoms:
• Long-term symptoms:
Synergistic Nutrients
Fish Oil
• Studies have shown that the effects of omega-3 fats were enhanced when they were combined with MCT oils.
Where To Get It
Naturally
• Natural MCTs are found in coconut oil, dairy fats, and palm kernel oil as well as certain foods.
Supplemental
• To supplement, add 1 tablespoon of MCT oil to a shake or smoothie for a long-lasting source of energy.
Powdered Greens
Powdered greens are the easiest, catch-all way to quickly nourish just about every system in your body – and help pick up some of the slack if you’re not eating enough greens every day. Benefits include enhanced immunity, boosted energy levels and better digestion.
Powdered greens are not a substitute for a well-balanced diet and cannot replace the nutritional benefits you get from consuming whole foods, but they can be a great way to supplement a healthy diet with a boost of extra vitamins, antioxidants, enzymes, phytonutrients and other health-enhancing entities.
Who Needs It?
• Anyone who isn’t getting the recommended daily amount of fresh greens and other vegetables.
Where To Get It
Supplemental
• Because the ingredients of powdered greens vary by brand, the nutritional value often differs between products, so it’s usually best to follow the recommendations on the label. Avoid those with fillers or bulking agents – they diminish nutritional value.
5-HTP
5-HTP is a compound produced from the amino acid tryptophan. It’s a direct precursor to the neurotransmitter serotonin, a chemical messenger that sends signals between your nerve cells, and the hormone melatonin, which helps regulate sleep. It also helps to suppress appetite and sugar cravings.
Who Needs It?
• Those suffering from depression, anxiety, or insomnia, and those trying to lose weight.
Synergistic Nutrients
GABA
• GABA is a chemical messenger that promotes relaxation. Combining it with 5-HTP has a synergistic effect and can significantly reduce the time it takes to fall asleep, increase sleep duration and improve sleep quality.
Where To Get It
Supplemental
• The recommended supplemental dosage for adults is 150-800mg per day.
Zinc
Zinc supports a number of functions in the human body. As well as supporting the immune system, it enables the body to make proteins and DNA, contributes to wound healing, allows for optimal central nervous system function and plays a important role in childhood growth and development. It also has antioxidant properties.
Who Needs It?
• Vegetarians/vegans, pregnant women, developing countries and the poor.
• 25% of the world’s population is at risk of zinc deficiency, although deficiency is relatively rare in North America.
Symptoms of Deficiency
• Short-term symptoms: Impaired immune function.
• Long-term symptoms: Hair loss, diarrhea, delayed sexual maturation, impotence, hypogonadism in males, taste abnormalities, Alzheimer’s disease and depression.
Synergistic Nutrients
Vitamin C
• Vitamin C works synergistically with zinc to maintain antioxidant resources of the brain and enhance synaptic activity.
Antagonistic Nutrients
Copper
• Copper and zinc compete for absorption. Excess zinc can lead to a copper deficiency and vice versa. If you’re taking zinc long-term, many experts recommend supplementing 1 mg of copper for every 15mg of zinc.
Where To Get It
Naturally
• Lean meats, poultry, oysters, eggs, seafood, beans, peas, lentils, seeds, nuts, and soy products are all excellent sources of zinc.
Supplemental
• The recommended supplemental dosage for adults is 15–30 mg of elemental zinc per day.
Iron
Your body uses iron to make hemoglobin, a protein in red blood cells that carries oxygen from the lungs to all parts of the body, and myoglobin, a protein that provides oxygen to muscles. Your body also requires iron to make some hormones.
Who Needs It?
• Teen girls and women with heavy periods, pregnant women, premature infants, people with cancer, gastrointestinal disorders, or heart failure.
Symptoms of Deficiency
• Short-term symptoms: Low energy
• Long-term symptoms: Iron deficiency anemia, which may present as gastrointestinal problems, weakness, tiredness, lack of energy, and problems with concentration and memory. In addition, people with iron deficiency anemia are less able to fight off germs and infections, to work and exercise, and to control their body temperature.
Synergistic Nutrients
Vitamin C
• Vitamin C aids in iron absorption.
Vitamin A
• Vitamin A increases iron absorption, and iron is required for the conversion of Vitamin A to retinol.
Antagonistic Nutrients
Vitamin E
• Iron interferes with the absorption of vitamin E.
Copper
• Copper and iron compete for absorption, so high levels of one might lead to deficiency of the other.
Where To Get It
Naturally
• The best natural sources of iron are protein foods such as lean meats, poultry, eggs, seafood, beans, peas, and lentils, nuts and seeds, and soy products.
Supplemental
• Iron tends to cause stomach discomfort and constipation, so look for iron glycinate, a chelated form with fewer side effects. The recommended supplemental dosage for adults is between 150 and 250mg of elemental iron daily.
Calcium
Your body needs calcium to maintain strong bones, allow muscles to move and for nerves to carry messages between the brain and the rest of your body. In addition, calcium is used to help blood vessels move blood throughout the body and to help release hormones and enzymes that affect almost every function in the human body.
Who Needs It?
• Women who are pregnant or breastfeeding.
Symptoms of Deficiency
• Long-term symptoms: Dental changes, cataracts, neurological conditions and osteoporosis.
Synergistic Nutrients
Vitamin D
• Vitamin D increases calcium absorption.
Potassium
• Potassium enahnces calcium reabsorption.
Antagonistic Nutrients
Iron
• High levels of calcium decrease absorption of iron; this can be mitigated by also supplementing vitamin C.
Magnesium
• A high calcium level decreases magnesium absorption.
Zinc
• High levels of calcium reduce zinc absorption and zinc balance.
Where To Get It
Naturally
• Most people get their calcium from dairy products like milk, cheese and yogurt. However, many non-dairy sources are also high in this mineral, including seafood, leafy greens, legumes, dried fruit, tofu and various foods that are fortified with calcium.
Supplemental
• The recommended supplemental dosage for adults is 200-300mg daily.
Melatonin
Melatonin is a natural hormone that’s produced by your body in response to darkness. As a result, melatonin helps regulate circadian rhythm and synchronize our sleep-wake cycle with night and day. In doing so, it facilitates a transition to sleep and promotes consistent, quality rest. Melatonin has also been shown to have antioxidant effects.
Who Needs It?
• Those who have difficulty sleeping, or are affected by jet lag or shift work.
Symptoms of Deficiency
• Restlessness, a poor stress response, insomnia and waking up too early in the morning.
Where To Get It
Naturally
• Your body produces it’s own melatonin, but melatonin can also be found in milk, some fruits (grapes, cherries, and strawberries), seeds, legumes, and nuts (especially pistachios).
Supplemental
• The recommended supplemental dosage for adults is 2-10mg before bed. Look for the time-released form of melatonin.
Glucosamine
Glucosamine is a chemical compound that occurs naturally in both human and animal tissues. In humans, it helps form cartilage and is commonly used as a dietary supplement to treat joint disorders like osteoarthritis.
Who Needs It?
• Those who suffer from arthritis.
Symptoms of Deficiency
• Long-term symptoms: Severe aches and pains in the joints, stiffness in the muscles and joints, osteoarthritis and increase risk of fractures.
Synergistic Nutrients
Vitamin E
• Vitamin E enhances the effectiveness of glucosamine against arthritis
Where To Get It
Supplemental
• For adults, the recommended daily supplemental amount for glucosamine is 1,500mg per day.
Turmeric
Turmeric root contains curcumin, which helps reduce inflammation. When you stop inflammation in its tracks, a lot of good things follow, like reductions in pain and fatigue and improvement in mood and cognitive function. Curcumin also interrupts the normal progression of cancer cells and is found in most traditional anti-cancer herbal formulas.
Who Needs It?
• Those with arthritis, inflammatory conditions or depression.
Where To Get It
Naturally
• Turmeric, as a spice, is a common ingredient in Indian cooking. It comes from the underground stems of the turmeric plant.
Supplemental
• The recommended supplemental dosage for adults is 400-600mg turmeric two to three times per day.
nice article on vitamins and nutrition.
Zinc plays a major role in good maintenance of the immune system. It is associated with many biological functions in the human.