Vitamin Supplements

Vitamin A

• Variations: Retinol, Beta-Carotene (provitamin A), Retinyl Palmitate

• Food Sources: Carrots, sweet potatoes, spinach, kale, liver, eggs, dairy products, and fortified cereals.

• Who is best for:

  • Individuals with poor night vision or dry eyes.

  • People with weakened immune systems or frequent infections.

  • Pregnant women (in moderation) for fetal development, particularly for vision and organ formation.

• Possible side effects:

  • Excessive intake can lead to hypervitaminosis A, causing symptoms like dizziness, nausea, headaches, and even liver damage.

  • High doses of beta-carotene may cause carotenemia (yellowing of the skin), which is harmless but noticeable.

• Best used with:

  • Vitamin D3: Enhances immune function and works synergistically for bone health.

  • Vitamin E: Acts as an antioxidant to protect Vitamin A from oxidation and supports skin health.

  • Zinc: Helps with the conversion of beta-carotene to active Vitamin A and supports immune function.

• Best health use cases:

  • Supports vision, particularly night vision and eye health.

  • Promotes healthy skin and mucous membranes.

  • Essential for immune function and fetal development during pregnancy.

Vitamin B Complex

B1 (Thiamine)

• Food Sources: Whole grains, pork, beans, nuts, seeds, and fortified cereals.

• Who is best for:

  • Individuals with beriberi (a condition caused by thiamine deficiency).

  • People with alcohol dependence, as alcohol impairs thiamine absorption.

  • Those with poor carbohydrate metabolism or chronic fatigue.

• Possible side effects:

  • Rare, but high doses may cause nausea, itching, or allergic reactions.

  • Excessive intake can lead to low blood pressure or headaches.

• Best used with:

  • B2 (Riboflavin): Helps convert food into energy and supports thiamine’s role in metabolism.

  • B3 (Niacin): Works synergistically to support nervous system function and energy production.

  • Magnesium: Assists in the activation of thiamine and supports nerve and muscle function.

• Best health use cases:

  • Supports energy production by converting carbohydrates into glucose.

  • Essential for nervous system health and cognitive function.

  • Helps prevent complications like Wernicke-Korsakoff syndrome in alcoholics.

B2 (Riboflavin)

• Food Sources: Dairy products, eggs, lean meats, green leafy vegetables, almonds, and fortified cereals.

• Who is best for:

  • People with migraines, as riboflavin supplementation has been shown to reduce frequency.

  • Individuals with anemia or skin disorders like cracked lips or dermatitis.

  • Those with poor energy metabolism or chronic fatigue.

• Possible side effects:

  • High doses may cause bright yellow urine (harmless).

  • Rarely, excessive intake can lead to itching, numbness, or sensitivity to light.

• Best used with:

  • B6 (Pyridoxine): Supports red blood cell production and works with riboflavin in energy metabolism.

  • B12 (Cobalamin): Enhances red blood cell formation and supports nerve health.

  • Iron: Riboflavin improves iron absorption, making this stack ideal for anemia.

• Best health use cases:

  • Supports skin, eye, and nerve health.

  • Plays a key role in energy production and red blood cell formation.

  • Reduces the frequency and severity of migraines.

B3 (Niacin)

• Variations: Nicotinic Acid, Niacinamide

• Food Sources: Poultry, fish, whole grains, peanuts, mushrooms, and fortified cereals.

• Who is best for:

  • Individuals with high cholesterol, as nicotinic acid can lower LDL and raise HDL.

  • People with pellagra (a condition caused by niacin deficiency).

  • Those with poor circulation or metabolic syndrome.

• Possible side effects:

  • High doses of nicotinic acid can cause flushing (redness and warmth of the skin).

  • Niacinamide is less likely to cause flushing but may lead to liver toxicity at very high doses.

• Best used with:

  • Biotin: Enhances skin health and works with niacin to support metabolism.

  • Chromium: Helps regulate blood sugar levels and complements niacin’s role in lipid metabolism.

  • Coenzyme Q10: Supports cardiovascular health and reduces oxidative stress.

• Best health use cases:

  • Lowers cholesterol and improves cardiovascular health.

  • Supports skin health and reduces symptoms of pellagra.

  • Aids in energy production and metabolic function.

B5 (Pantothenic Acid)

• Food Sources: Meat, eggs, whole grains, avocados, and mushrooms.

• Who is best for:

  • Individuals with chronic stress or adrenal fatigue.

  • People with skin conditions like acne or eczema.

  • Those with poor energy metabolism.

• Possible side effects:

  • Rare, but high doses may cause diarrhea or gastrointestinal discomfort.

• Best used with:

  • Biotin: Supports skin health and works with B5 in energy metabolism.

  • Vitamin C: Enhances wound healing and skin repair.

  • Coenzyme Q10: Boosts energy production and reduces oxidative stress.

• Best health use cases:

  • Supports adrenal function and stress response.

  • Promotes healthy skin and wound healing.

  • Essential for energy production and fat metabolism.

B6 (Pyridoxine)

• Variations: Pyridoxine, Pyridoxal-5-Phosphate (active form).

• Food Sources: Chickpeas, salmon, potatoes, bananas, and fortified cereals.

• Who is best for:

  • Individuals with high homocysteine levels or cardiovascular risk.

  • People with nausea during pregnancy or morning sickness.

  • Those with poor mood regulation or cognitive decline.

• Possible side effects:

  • High doses can cause nerve damage (neuropathy) over time.

  • Excessive intake may lead to nausea or sensitivity to sunlight.

• Best used with:

  • Folate (B9): Works synergistically to lower homocysteine levels.

  • Magnesium: Enhances B6’s role in neurotransmitter production.

  • Zinc: Supports immune function and works with B6 in enzyme reactions.

• Best health use cases:

  • Supports brain health and mood regulation.

  • Reduces homocysteine levels, lowering cardiovascular risk.

  • Helps alleviate nausea during pregnancy.

B7 (Biotin)

• Food Sources: Eggs, nuts, seeds, salmon, and sweet potatoes.

• Who is best for:

  • Individuals with brittle nails or hair loss.

  • People with diabetes, as biotin helps regulate blood sugar.

  • Those with skin conditions like dermatitis.

• Possible side effects:

  • Rare, but high doses may interfere with lab tests (e.g., thyroid function).

• Best used with:

  • Zinc: Enhances hair and skin health.

  • Vitamin E: Supports skin repair and antioxidant protection.

  • Chromium: Helps regulate blood sugar levels.

• Best health use cases:

  • Promotes healthy hair, skin, and nails.

  • Supports blood sugar regulation.

  • Aids in fat and carbohydrate metabolism.

B9 (Folate)

• Variations: Folate (natural form), Folic Acid (synthetic form), Methylfolate (active form).

• Food Sources: Leafy greens (spinach, kale), legumes, citrus fruits, avocados, and fortified grains.

• Who is best for:

  • Pregnant women to prevent neural tube defects in the developing fetus.

  • Individuals with MTHFR gene mutations, as they may struggle to convert folic acid to its active form.

  • People with anemia or high homocysteine levels.

• Possible side effects:

  • High doses of folic acid can mask vitamin B12 deficiency.

  • Excessive intake may cause digestive issues like nausea or bloating.

• Best used with:

  • Vitamin B12: Prevents masking of B12 deficiency and supports red blood cell production.

  • Vitamin B6: Works synergistically to lower homocysteine levels and support cardiovascular health.

  • Iron: Enhances red blood cell formation and prevents anemia.

• Best health use cases:

  • Prevents neural tube defects during pregnancy.

  • Supports red blood cell production and prevents anemia.

  • Lowers homocysteine levels, reducing the risk of heart disease.

B12 (Cobalamin)

• Variations: Cyanocobalamin, Methylcobalamin, Hydroxocobalamin.

• Food Sources: Meat, fish, dairy products, and fortified cereals.

• Who is best for:

  • Vegans and vegetarians, as B12 is primarily found in animal products.

  • Individuals with pernicious anemia or digestive disorders affecting absorption.

  • Older adults, as B12 absorption decreases with age.

• Possible side effects:

  • Rare, but high doses may cause acne or rosacea.

• Best used with:

  • Folate (B9): Works synergistically to support red blood cell production.

  • Iron: Prevents anemia and supports energy levels.

  • Vitamin D: Enhances immune function and bone health.

• Best health use cases:

  • Prevents anemia and supports red blood cell formation.

  • Essential for nerve health and cognitive function.

  • Boosts energy levels and reduces fatigue.

Vitamin C

• Variations: Ascorbic Acid, Calcium Ascorbate, Sodium Ascorbate, Liposomal Vitamin C.

• Food Sources: Citrus fruits (oranges, lemons), strawberries, bell peppers, broccoli, and kiwi.

• Who is best for:

  • Individuals with weakened immune systems or frequent colds.

  • People with iron deficiency anemia, as vitamin C enhances iron absorption.

  • Those with poor skin health or slow wound healing.

• Possible side effects:

  • High doses may cause digestive upset, including diarrhea and cramps.

  • Excessive intake can lead to kidney stones in susceptible individuals.

• Best used with:

  • Zinc: Boosts immune function and supports wound healing.

  • Vitamin E: Enhances antioxidant effects and protects cells from oxidative damage.

  • Iron: Improves absorption of non-heme iron from plant-based foods.

• Best health use cases:

  • Supports immune function and reduces the severity of colds.

  • Promotes collagen production for skin, joint, and wound health.

  • Acts as a powerful antioxidant to protect cells from free radical damage.

Vitamin D

• Variations: D2 (Ergocalciferol), D3 (Cholecalciferol).

• Food Sources: Fatty fish (salmon, mackerel), egg yolks, fortified dairy, and sunlight exposure.

• Who is best for:

  • Individuals with limited sun exposure or living in northern latitudes.

  • People with osteoporosis or weak bones.

  • Those with autoimmune conditions or frequent infections.

• Possible side effects:

  • Excessive intake can lead to hypercalcemia (high calcium levels), causing nausea, weakness, or kidney stones.

• Best used with:

  • Calcium: Enhances bone health and works synergistically with Vitamin D.

  • Vitamin K2: Directs calcium to bones and teeth, preventing arterial calcification.

  • Magnesium: Supports Vitamin D activation and bone health.

• Best health use cases:

  • Supports bone health by enhancing calcium absorption.

  • Boosts immune function and reduces inflammation.

  • May improve mood and reduce symptoms of depression.

Vitamin E

• Variations: Alpha-Tocopherol, Gamma-Tocopherol, Mixed Tocopherols.

• Food Sources: Nuts, seeds, spinach, broccoli, and vegetable oils.

• Who is best for:

  • Individuals with oxidative stress or high free radical exposure.

  • People with skin conditions or slow wound healing.

  • Those with cardiovascular risk factors.

• Possible side effects:

  • High doses may increase bleeding risk, especially in those on blood thinners.

• Best used with:

  • Vitamin C: Enhances antioxidant effects and regenerates Vitamin E.

  • Selenium: Works synergistically to protect cells from oxidative damage.

  • Coenzyme Q10: Supports cardiovascular health and reduces oxidative stress.

• Best health use cases:

  • Protects cells from oxidative damage.

  • Supports skin health and wound healing.

  • May reduce the risk of heart disease.

Vitamin K

• Variations: K1 (Phylloquinone), K2 (Menaquinone).

• Food Sources: Leafy greens (K1), fermented foods, cheese, and natto (K2).

• Who is best for:

  • Individuals on blood thinners (under medical supervision).

  • People with osteoporosis or poor bone health.

  • Those at risk of arterial calcification.

• Possible side effects:

  • High doses may interfere with blood-thinning medications.

• Best used with:

  • Vitamin D: Enhances calcium absorption and directs it to bones.

  • Calcium: Supports bone health and prevents osteoporosis.

  • Magnesium: Works with Vitamin K to support bone and cardiovascular health.

• Best health use cases:

  • Essential for blood clotting and wound healing.

  • Supports bone health and prevents osteoporosis.

  • Reduces the risk of arterial calcification and heart disease.