The Essential Guide
Vitamins & Minerals run your body's code.
Are you missing an update?
Two main teams of players.
Stored in fatty tissue. You don't need them every single day, but they need fat to be absorbed.
Not stored efficiently. You pee out the excess. You need these almost every day.
Elements from the earth (Calcium, Iron, Zinc, etc) that act as structural blocks or electrical signals.
Vision & Immunity.
The ultimate source.
Eat with butter/oil for absorption!
The Hormone.
Regulates over 1,000 genes. Crucial for immunity, bone density, and mood.
10am-3pm. UV index > 3.
Salmon, Mackerel, Sardines.
The Antioxidant Shield.
Protects cell membranes from oxidative stress. Vital for skin and eyes.
1oz provides 66% DV.
Also provides the healthy fat needed for absorption.
Great snack for E.
Clotting & Calcium Traffic.
For blood clotting. Found in Spinach, Kale.
Moves Calcium to bones. Found in Natto, Cheese.
Kale is King for K1.
Aged cheese has K2.
Immunity & Collagen.
Essential for skin repair (collagen) and stress defense. Destroyed by heat!
Higher C than oranges!
Raw peppers are C bombs.
Eat Vitamin C with Plant Iron (Spinach/Beans) to triple iron absorption.
Energy Generators.
A family of 8 vitamins that turn food into fuel. Deficiencies often cause fatigue or brain fog.
Blood & DNA Builders.
Only found naturally in animal products.
Vegans MUST supplement.
Crucial for pregnancy (fetal development).
Dark greens, beans, lentils.
The Structure & The Switch.
Structure. Requires D & K2 to direct it to bones, not arteries.
Relaxation. Used in 300+ reactions. Most people are deficient.
Oxygen Transport.
From animals. High absorption.
🥩From plants. Low absorption.
🥬The Defender.
Critical for immune function, wound healing, and testosterone.
#1 Source on the planet.
Great plant source.
Blood Pressure & Muscles.
Balances Sodium. Most modern diets are high Sodium / low Potassium = High Blood Pressure.
Nature's sports drink.
Metabolism Masters.
Fuel for thyroid hormones. Sources: Seaweed, Iodized Salt, Fish.
Protects thyroid. Just 2 Brazil Nuts give you 100% daily need!
Nutrients that work better together.
For Bones
For Absorption
For Bioavailability
What steals your nutrients?
Tannins block Iron absorption. Don't drink tea with your steak!
Depletes B-Vitamins (especially B1), Magnesium, and Zinc.
Processing sugar requires Magnesium, depleting your stores.
Listen to your body.
Whole foods are always better than pills. Use the Plate Check to see how your daily meal stacks up!