Daily Requirements (By FDA):
Adults (Men/Women): 900 mcg. Pregnant/Lactating Women: 1300 mcg. Children 1-3: 300mcg[1]
Top 3 Food Sources:
Carrots (900mcg=5.4oz), Tuna (900mcg=4.3oz), Sweet Potato (900mcg=3.oz) [3]
Deficiency Symptoms:
Rare* - Dry skin/eyes*, Night Blindness*, More prone to infections esp. in throat/chest*. [2] [4]
Supplement Forms (& Cost):
1. retinyl acetate – Synthetic $
2. retinyl palmitate (preformed vitamin A) $$. 3. beta-carotene (provitamin A) $$ [2]

Sources both retinyl palmitate & beta-carotene to help maximize effectiveness*

Daily Requirements (By FDA):
Adults (Men/Women): 90 mg. Pregnant/Lactating Women: 120 mg. Children 1-3: 15 mg[1]
Top 3 Food Sources:
Cantaloupe, Citrus Fruits, Dark Leafy Greens/Broccoli[6]
Deficiency Symptoms:
Rare* - Weakness*, Muscle Joint Pain*, Easy Bruising*, Scurvy* [7]
Common Supplement Forms (& Cost):
1. Ascorbic Acid $
2. sodium ascorbate $.
3 calcium ascorbate$ [5]

Sources Ascorbic Acid, although research has not shown one form to be better than other forms*[5]

Daily Requirements (By FDA):
Adults (Men/Women): 20 mcg. Pregnant Women: 15 mcg.
Top 3 Food Sources:
Sunshine, Mushrooms (Fungi), & Fatty Fish
Deficiency Symptoms:
Numerous – Weakened immune system*, Fatigue*, bone or joint pain*, bone loss (osteoporosis)*, muscle pain*, depression*.
Supplement Forms (& Cost):
1. Vitamin D2 (ergocalciferol) – plant sourced. - $$$
2. Vitamin D3 (cholecalciferol) – Animal sourced

Sources cholecalciferol as overwhelming evidence from studies show better absorption rates in the body.*[5]- $$

DIVE DEEPER

Daily Requirements (By FDA):
Adults (Men/Women): 15 mg. Pregnant/Lactating Women: 19 mg. Children 1-3: 6 mg[1]
Top 3 Food Sources:
Sunflower Seeds, Almonds, Dark Leafy Greens [9]
Deficiency Symptoms:
Rare* - Vision Impairment, Nerve Damage in hands/feet, Decreased Immune Function* [9]
Common Supplement Forms (& Cost):
1. dl-alpha-tocopherol acetate – Synthetic form $
2. d-alpha-tocopherol succinate – Natural Form $$. [8]

Sources d-alpha-tocopherol succinate, as it is a natural, more potent form of Vitamin E *[8]

Daily Requirements (By FDA):
Adults (Men/Women): 1.2 mg. Pregnant/Lactating Women: 1.4 mg. Children 1-3: 0.5 mg[1]
Top 3 Food Sources:
Whole Grains, Pork, Legumes [11]
Deficiency Symptoms:
Rare* - Weight Loss*, Confusion/Memory Loss*, Muscle Weakness*, Lowered Immunity* [11]
Common Supplement Forms (& Cost):
1. Benfotiamine - Synthetic $
2. Thiamin– Natural $$. [8]

Sources thiamin, as it is a well-studied natural source derived from food sources.* [10]

Daily Requirements (By FDA):
Adults (Men/Women): 1.3 mg. Pregnant/Lactating Women: 1.6 mg. Children 1-3: 0.5 mg[1]
Top 3 Food Sources:
Beef Liver, Oatmeal, Fortified Foods [13]
Deficiency Symptoms:
Mouth ulcers*, cracked lips*, dry skin*, anemia*, sore throat*. [14]
Common Supplement Forms (& Cost):
1. Riboflavin – Natural $
2. Riboflavin 5'-Phosphate – Natural $$$. [14]

Sources Riboflavin, as it is a well-studied natural source derived from food sources.* [14]

Daily Requirements (By FDA):
Adults (Men/Women): 16 mg. Pregnant/Lactating Women: 18 mg. Children 1-3: 6 mg[1]
Top 3 Food Sources:
Beef Liver, Poultry, Brown Rice[16]
Deficiency Symptoms:
Memory Loss & Mental Confusion*, Fatigue*, Depression*, Skin Problems* [15] [16]
Common Supplement Forms (& Cost):
1. Nicotinic acid– Synthetic $
2. Nicotinamide – Natural $$. [15] [16]

Sources Nicotinamide , as Nicotinic acid is known to cause skin flushing or “Nacin Flashes”, while Nicotinamide does not.* [16] [17]

Daily Requirements (By FDA):
Adults (Men/Women): 5 mg. Pregnant/Lactating Women: 7 mg. Children 1-3: 2 mg[1]
Top 3 Food Sources:
Beef Liver, Shitake Mushrooms, Avocados [19]
Deficiency Symptoms:
Burning and numbness in feet and hands*, fatigue*, headache* [19]
Common Supplement Forms (& Cost):
1. Pantothenol $
2. Calcium Pantothenate $. [18] [19]

Sources calcium pantothenate, as it is a well-studied safe form, although little research exists noting differences in absorbability between the different forms* [18]

Daily Requirements (By FDA):
Adults (Men/Women): 1.7 mg. Pregnant/Lactating Women: 2 mg. Children 1-3: 0.5 mg[1]
Top 3 Food Sources:
Beef Liver, Yellowfin Tuna, Chickpeas [20]
Deficiency Symptoms:
Skin conditions*, Depression*, Impaired Immunity* [20]
Common Supplement Forms (& Cost):
1. Pyridoxine Hydrochloride (HCI) $
2. Pyridoxine-5-Phosphate[20] [21]

Sources a combination of the two forms, as each are well researched, and using both may help increase absorption rates* [21]

Daily Requirements (By FDA):
Adults (Men/Women): 30 mcg. Pregnant/Lactating Women: 35 mcg. Children 1-3: 8 mcg [1]
Top 3 Food Sources:
Beef Liver, Eggs, Sweet Potato [23]
Deficiency Symptoms:
Hair loss*, Rash formation*, Depression*. [22]
Common Supplement Forms (& Cost):
1. Biotin [23]

Sources Biotin, as it is the only supplement form of this nutrient with extremely high absorption rates nearing 100% [23]

Daily Requirements (By FDA):
Adults (Men/Women): 400 mg. Pregnant/Lactating Women: 600 mg. Children 1-3: 150 mg [1]
Top 3 Food Sources:
Leafy Greens (Kale), Brussel Sprouts, Beef [47]
Deficiency Symptoms:
Weakness*, Fatigue*, headache*, trouble concentrating*, and in pregnant women, can cause neural tube defects*. [47]
Common Supplement Forms (& Cost):
1. Folic Acid - $
2. Methylfolate (5-MTHF) - $$$$ [45]

sources 100% Methylfolate, as it is the more active and natural form of folate. It also ensures absorbency, as many people are unable to absorb Folic Acid*[47, 48]

Daily Requirements (By FDA):
Adults (Men/Women): 2.4 mcg. Pregnant/Lactating Women: 2.8 mcg. Children 1-3: 0.9 mcg[1]
Top 3 Food Sources:
Mushrooms, Nutritional Yeast, Seaweed [24]
Deficiency Symptoms:
Nervous system issues*, anxiety*, depression*, vision loss* [24]
Common Supplement Forms (& Cost):
1. Cyanocobalamin -$
2. Hydroxycobalamin - $
3. Methylcobalamin [25]

Sources Methylcobalamin as it is the natural from used by the body, and multiple studies suggest the body absorbs and retains it better than other sources* [25]

DIVE DEEPER

Daily Requirements (By FDA):
Adults (Men/Women): 1300 mg. Pregnant/Lactating Women: 1300 mg. Children 1-3: 700 mg[1]
Top 3 Food Sources:
Dairy foods, Fortified Foods, Legumes [26]
Deficiency Symptoms:
Short term symptoms are not obvious as the body takes calcium from the bones if not present from digestion*. Long term leads to low bone mass* or osteoporosis* [27]
Common Supplement Forms (& Cost):
1. Calcium Carbonate -$
2. Calcium Citrate - $$
3. Calcium Lactate $$ [25]

Sources Calcium Lactate as it, along with Calcium Citrate, show higher absorption rates, and also dissolves well when mixed with liquids [27]

Daily Requirements (By FDA):
Adults (Men/Women): 18 mg. Pregnant/Lactating Women: 27 mg. Children 1-3: 7 mg[1]
Top 3 Food Sources:
Spinach, Lean meats, Kidney Beans [28]
Deficiency Symptoms:
Short term symptoms are not obvious as the body takes iron from the muscles or organs if not present from digestion*. Long term leads to lack of energy or anemia*. [28]
Common Supplement Forms (& Cost):
1. Ferrous Fumarate -$
2. Carbonyl Iron - $
3. Ferrous Bisglycinate Chelate - $$ [28]

Sources Ferrous Bisglycinate Chelate as it is the MOST gentle form of iron, and other forms can cause upset stomach, and constipation, especially in pregnant women*. [28]

Daily Requirements (By FDA):
Adults (Men/Women): 150 mcg. Pregnant/Lactating Women: 290 mcg. Children 1-3: 90 mcg [1]
Top 3 Food Sources:
Seaweed, Iodized Salt, Tuna [29]
Deficiency Symptoms:
Thyroid malfunction*. In pregnant women deficiency can harm the fetus and cause stunted growth, intellectual disability, or delayed sexual development*. [29]
Common Supplement Forms (& Cost):
1. Sodium Iodide - $
2. Kelp - $
3. potassium iodide - $[23]

Sources potassium iodide, as it mixes extremely well in liquids without adding seafood flavors/aromas. There is little research showing absorbability differences between the three options. [29]

Daily Requirements (By FDA):
Adults (Men/Women): 420 mg. Pregnant/Lactating Women: 400 mg. Children 1-3: 80 mg [1]
Top 3 Food Sources:
Quinoa, Nuts/Seeds, Dark Chocolate [31]
Deficiency Symptoms:
Estimated 80% of Americans are deficient in Magnesium. Fatigue, stiff/cramped muscles, high blood pressure, numbness* [30, 31]
Common Supplement Forms (& Cost):
1. Magnesium Oxide - $
2. Magnesium Citrate - $$
3. Magnesium Glycinate - $$ [30]

Sources Magnesium Citrate, as it mixes extremely well in liquids, and has well researched high absorption rates*. Too much magnesium at one time can cause a laxative effect*, so we do not use 100%. Magnesium Oxide in particular has shown to have lower absorption rates*, and can increase the laxative effect. [30, 31] Be aware of any mineral ending with the word “oxide”, as these are very cheap forms.

Daily Requirements (By FDA):
Adults (Men/Women): 11 mg. Pregnant/Lactating Women: 13 mg. Children 1-3: 3 mg [1]
Top 3 Food Sources:
Shellfish (Oysters/Lobster/Crab), Nuts/Seeds, Whole Grains [32]
Deficiency Symptoms:
Lowered immune function, diarrhea, impaired ability to heal wounds.* [32, 33]
Common Supplement Forms (& Cost):
1. Zinc Oxide - $
2. Zinc acetate - $
3. Zinc citrate - $$ [32]

Sources Zinc Citrate, as it mixes extremely well in liquids, and has well researched high absorption rates*. Too much zinc at one time can cause nausea*, so we do not use 100%. Zinc Oxide in particular has shown to have lower absorption rates*, and can increase the nausea effect. [32, 33] Be aware of any mineral ending with the word “oxide”, as these are very cheap forms.

Daily Requirements (By FDA):
Adults (Men/Women): 55 mcg. Pregnant/Lactating Women: 70 mcg. Children 1-3: 20 mcg [1]
Top 3 Food Sources:
Seafood, Beef Liver, Brazil Nuts [46]
Deficiency Symptoms:
Thyroid problems, iodine deficiency, infertility, immune issues, and frequent illness [45, 46]
Common Supplement Forms (& Cost):
1. Selenomethionine - $
2. Sodium Selenate- $
3. Selenium Glycinate- $ [45]

sources Selenium Glycinate, as it is one of most bioavailable well researched forms of Selenium [45]

DIVE DEEPER

Daily Requirements (By FDA):
Adults (Men/Women): 2.3 mg. Pregnant/Lactating Women: 2.6 mg. Children 1-3: 1.2 mg [1]
Top 3 Food Sources:
Shellfish (Oysters/Lobster/Crab), Pineapple, Whole Grains [34]
Deficiency Symptoms:
Lowered immune function, skin rashes, loss of hair color (in men), increased premenstrual pain and mood changes (in women)*. [34]
Common Supplement Forms (& Cost):
1. Manganese Sulfate - $
2. Manganese aspartate- $
3. Manganese citrate - $$ [34]

Sources Manganese Citrate, as it mixes extremely well in liquids, and has well researched high absorption rates*. [34]

Daily Requirements (By FDA):
Adults (Men/Women): 0.9 mg. Pregnant/Lactating Women: 1.3 mg. Children 1-3: 0.3 mg [1]
Top 3 Food Sources:
Shellfish (Oysters/Lobster/Crab), Potatoes, Organ Meets [37]
Deficiency Symptoms:
Anemia, connective tissue disorders, bone defects, and increased risk of infection*. [37]
Common Supplement Forms (& Cost):
1. cupric oxide - $
2. copper gluconate - $
3. copper amino acid chelates - $ [37]

Sources copper amino acid chelates, as it is a well-studied natural form, although there is little evidence of a difference between absorption rates from the different forms*. [37]

Daily Requirements (By FDA):
Adults (Men/Women): 35 mcg. Pregnant/Lactating Women: 45 mcg. Children 1-3: 11 mcg [1]
Top 3 Food Sources:
Coffee, Green Beans, Whole-Grains [38]
Deficiency Symptoms:
Rare - Reduced response to sugar, increased risk of diabetes, weight loss, impaired coordination*. [39, 40]
Common Supplement Forms (& Cost):
1. chromium chloride- $
2. chromium nicotinate glycinate chelate- $$
3. chromium picolinate - $ [39]

Sources chromium nicotinate glycinate chelate, as it is a well-studied natural form. Chromium Chloride in particular has shown to have poor bioavailability (absorbability) [38, 39]

DIVE DEEPER

Daily Requirements (By FDA):
Adults (Men/Women): 45 mcg. Pregnant/Lactating Women: 50 mcg. Children 1-3: 17 mcg [1]
Top 3 Food Sources:
Legumes, Whole Grains, Dairy Products[41]
Deficiency Symptoms:
Rare – Typically only impacts people with specific genetic conditions, but can include low blood uric acid, and low urinary uric acid. [42]
Common Supplement Forms (& Cost):
1. molybdenum chloride - $
2. molybdenum glycinate - $
3. molybdenum amino acid chelate - $ [41]

Sources molybdenum amino acid chelate, as it is a well-studied natural form, although little evidence exists suggesting differences in bioavailability [41]

Daily Requirements (By FDA):
Adults (Men/Women): 4,700 mg. Pregnant/Lactating Women: 5,100 mg. Children 1-3: 3,000 mg [1]
Top 3 Food Sources:
Bananas, Apricots, Squash [43]
Deficiency Symptoms:
Increased blood pressure, cramps, depleted calcium in bones, and increased risk of kidney stones*. [43]
Common Supplement Forms (& Cost):
1. potassium citrate - $
2. potassium phosphate - $
3. potassium bicarbonate - $ [43]

Sources potassium bicarbonate, as it aids in the fizzy effervescence in your fizzy drink mix, although little evidence exists suggesting differences in bioavailability between the different forms [43]

Daily Requirements (By FDA):
Adults (Men/Women): 550 mg. Pregnant/Lactating Women: 550 mg. Children 1-3: 200 mg [1]
Top 3 Food Sources:
Beef Liver, Salmon, Cauliflower [44]
Deficiency Symptoms:
Reduced cognitive function*, muscle and liver damage*. [44]
Common Supplement Forms (& Cost):
1. phosphatidylcholine- $
2. Lecithin - $
3. choline bitartrate- $ [44]

Sources choline bitartrate, although little evidence exists suggesting differences in bioavailability between the different forms [44]