Daily Vitamin and Supplement Guide

When it comes to vitamins/supplements your needs are specific so blood tests and consultation with your doctor is paramount for optimal dosages.

Keep in mind that fat soluble vitamins don't have to be taken daily as they're stored in fat but the other vitamins should be used more often as needed.

Its best to absorb most of these through diet but it my not be possible for all of them in sufficient amounts for your needs

Daily Must Haves

(This is based on convenience, importance, prevalence of deficiency and the lack of sufficient dietary intake)

• Vitamin C

• Vitamin D3

• Magnesium

• Zinc

• Vitamin K2

• Fish oil

Other Important Vitamins/Supplements

(Much more dependent on individual goals, diet and needs)

• Vitamin B3,B9,B12

• Iron

• Iodine

• Creatine

Supplements for Common Issues

(Doses are different from RDA when addressing specific issues)

Kidney	Liver	Inflammation	Brain	Bones, cartilage & skin
Alpha Lipoic Acid N-Acetylcysteine	Astragulus Milk thistle Fiber	​Circumin Fish oil Ginger Vitamin d Garlic	Fish oil Creatine Caffiene L-Carnatine	Glycine Magnesium Boron Vitamin D Collagen Biotin Vitamin B2
Immunity	Hormonal support	Muscle building & Energy	​Pregnancy	Sleep
​Vitamin D Vitamin C Zinc Garlic Full List	​Zinc Boron Vitamin D	​Caffeine Creatine Iron B complex Full List	Folic Acid Fish oil	​Magnesium Melatonin Full List

Useful Vitamin and Supplement Guide

(Dosages are based on RDA/Recommended daily allowance)

Vitamin/ Supplement	​Dosage	​Benefits	Best Sources	​Notes
Vitamin A (Retinol, Beta-carotene)	3000IU	Vision, skin	Meat, liver, eggs, dairy, carrots, sweet potato	Retinol found in meat. Beta-carotene foun in vegetables
Thiamin B1	1.3mg per day	Energy, skin, nerves	Pork, brown rice, watermelon
Riboflavin B2	1.3mg per day	Energy, skin, hair	Milk, eggs, yogurt, leafy greens
Niacin B3	15mg per day	Energy, blood pressure, skin, brain	Meat, poultry	Occurs in food and can also be made in your body
Vitamin B5	5mg per day	Energy, turns fat into neurotransmitters	Chicken, egg, broccoli, avocados
Vitamin B6	1.3mg per day	Reduces homocysteine levels, helps sleep	Meat, poultry, potatoes, watermelon
Vitamin B12	2.4mcg per day	Lowers homocysteine levels, protects nerves, helps make red blood cells	Meat, poultry, dairy	Some older populations and vegans are commonly deficient
Biotin	30mcg per day	Breaks down fats, needed for bones and hair	Whole grains, organ meats
Vitamin C	90mg-150mg per day	Lowers risk of some cancers, immunity, helps make collagen, blood vessel supports, antioxidants, skin health	Fruits, especially citrus ones, broccoli, bell peppers	Reduces duration of colds
Vitamin K (K1& K2)	90-120mcg per day	Blood clotting, proper utilization of calcium and vitamin D absorption	Leafy greens like spinach, milk, liver , eggs	Vitamin K1 for blood clotting K2 for calcium utilization
Vitamin D	1000-3000IU per day	Immunity, bones and teeth, proper calcium utilization	Fortified milk, fatty fish	Most westerners are deficient, specifically those with darker skin
Vitamin E	200 IU per day	Antioxidant, pain management for women	Oils, sunflower seeds
Folic Acid B9	400mcg per day	​Helps prevent birth defects, lowers homocysteine, supports CBC	Fortified grains and cereals, asparagus okra, turnip	Many don't get sufficient quantity in their diet
Calcium	1000mg per day	Builds bones and teeth, muscle contractions, blood clotting, blood pressure	Dairy, sardines	Body only absorbs 30%
Choline	420-550mcg per day	Aids in nerve and brain activity, helps metabolize fats		Supplement with Phosphatidyl choline not choline bitartrate
Chromium	25-35mcg per day	Enhances insuiin activity, helps maintain normal blood glucose	Meat, poultry, fish, eggs, potato	Supplement is effective at lowering blood glucose in diabetics versus those in normal health
Selenium	55mcg per day	Antioxidant that helps neutralize unstable molecules, helps regulate thyroid	Organ meats, walnuts
Copper	900mcg per day	Iron metabolism, red blood cell generation	Liver shellfish, nuts seed, prunes, whole grains, cocoa

Iodine	150mcg per day	Thyroid health, nerve function, growth, prevents goiter	Iodized salt, seafood
Iron	8-20mg per day	Helps hemoglobin in red blood cells ferry oxygen in the body	Red meat, green vegetables	Common for women to be defiecient
Magnesium	300-400mg per day	Needed for chemical reactions, muscle contractions, blood pressure regulation, bone and teeth contruction	Spincah, broccocli, legumes, sunflower seeds, other seeds, whole wheat	Body may leech magnesium from your bones if you're deficient
Manganese	1.8-2.3mg per day	Helps form bones, metabolizes macronutrients	Fish nuts, legumes, whole grains
Phosphorus	700mg per day	Protect bones and teeth	Milke, dairy, eggs, live
Potassium	4.7grams per day	Fluid balance, heartbeat regulation, needed for contractions	Milk, fruits, veggies, grains
Zinc	8-15mg per day	Immunity, hormones, vitamin A utilization	Meat, polutry, oysters, fortified cereals
Sodium	2300mg+ per day	Fluid balance, needed for muscle contractions

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