Vitamin A
| Amount Per Serving |
900 mcg |
| %DV |
100% |
Vitamin A
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 โ Synthetic $
2. retinyl palmitate (preformed vitamin A) $$. 3. beta-carotene (provitamin A) $$ [2]
Sources both retinyl palmitate & beta-carotene to help maximize effectiveness*
Key Functions of Vitamin A:
Vision*, Immune Support*, Organ Health*. [2]
Vitamin C
| Amount Per Serving |
90 mg |
| %DV |
100% |
Vitamin C
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]
Key Functions of Vitamin C:Antioxidant*, Immune Support*, Helps Heal Wounds* [5]
Vitamin D
| Amount Per Serving |
60 mcg |
| %DV |
300% |
Vitamin D
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 โ Weakened immune system*, Fatigue*, bone or joint pain*, bone loss (osteoporosis)*, muscle pain*, depression*.
Supplement Forms (& Cost):
1. Vitamin D2 (ergocalciferol) โ plant sourced. - $$$
2. Vitamin D3 (cholecalciferol) โ Animal sourced
Sources cholecalciferol as overwhelming evidence from studies show better absorption rates in the body.*[5]- $$
DIVE DEEPER
Key Functions of Vitamin D:
Bone Health*, Immune Health*, Aids in carrying messages between brain and body parts*.
Vitamin E
| Amount Per Serving |
15 mg |
| %DV |
100% |
Vitamin E
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 โ Synthetic form $
2. d-alpha-tocopherol succinate โ Natural Form $$. [8]
Sources d-alpha-tocopherol succinate, as it is a natural, more potent form of Vitamin E *[8]
Key Functions of Vitamin E:
Natural antioxidant*, skin cell health* [8]
Vitamin B1
| Amount Per Serving |
1.2 mg |
| %DV |
100% |
Vitamin B1
Daily Requirements (By FDA):
Adults (Men/Women): 1.2 mg. Pregnant/Lactating Women: 1.4 mg. Children 1-3: 0.5 mg[1]
Top 3 Food Sources:
Whole Grains, Pork, Legumes [11]
Deficiency Symptoms:
Rare* - Weight Loss*, Confusion/Memory Loss*, Muscle Weakness*, Lowered Immunity* [11]
Common Supplement Forms (& Cost):
1. Benfotiamine - Synthetic $
2. Thiaminโ Natural $$. [8]
Sources thiamin, as it is a well-studied natural source derived from food sources.* [10]
Key Functions of Vitamin B1:
Enables carbohydrates to convert to energy*, also aids in nerve, muscle, & heart function*[12]
Vitamin B2
| Amount Per Serving |
1.3mg |
| %DV |
100% |
Vitamin B2
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 โ Natural $
2. Riboflavin 5'-Phosphate โ Natural $$$. [14]
Sources Riboflavin, as it is a well-studied natural source derived from food sources.* [14]
Key Functions of Vitamin B2:
Helps breakdown carbohydrates, proteins, and fats*. Vital to bodyโs energy supply*. Excess/non-used B2 can cause โyellow peeโ, which is in itself harmless*[14]
Vitamin B3 (Niacin)
| Amount Per Serving |
16 mg |
| %DV |
100% |
Vitamin B3 (Niacin)
Daily Requirements (By FDA):
Adults (Men/Women): 16 mg. Pregnant/Lactating Women: 18 mg. Children 1-3: 6 mg[1]
Top 3 Food Sources:
Beef Liver, Poultry, Brown Rice[16]
Deficiency Symptoms:
Memory Loss & Mental Confusion*, Fatigue*, Depression*, Skin Problems* [15] [16]
Common Supplement Forms (& Cost):
1. Nicotinic acidโ Synthetic $
2. Nicotinamide โ Natural $$. [15] [16]
Sources Nicotinamide , as Nicotinic acid is known to cause skin flushing or โNacin Flashesโ, while Nicotinamide does not.* [16] [17]
Key Functions of Vitamin B3 (Niacin):Helps turn food into energy, aids in digestive system*, and helps keep skin healthy*[15]
Vitamin B5 (Pantothenic Acid)
| Amount Per Serving |
5 mg |
| %DV |
100% |
Vitamin B5 (Pantothenic Acid)
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]
Key Functions Vitamin B5 (Pantothenic Acid):
Helps turn food into energy, necessary for making blood cells*, Helps aid metabolism*[18]
Vitamin B6
| Amount Per Serving |
1.7 mg |
| %DV |
100% |
Vitamin B6
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]
Key Functions of Vitamin B6:
Brain performance*, Helps with nausea during pregnancy*. [20]
Vitamin B7 (Biotin)
| Amount Per Serving |
120 mcg |
| %DV |
400% |
Vitamin B7 (Biotin)
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]
Key Functions of Biotin:
Important for health of hair, skin, & Nails*, helps the body convert food to energy*[22,23]
Vitamin B9 (Folate)
| Amount Per Serving |
400 mcg DFE |
| %DV |
100% |
Vitamin B9 (Folate)
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) - $$$$ [45]
sources 100% Methylfolate, as it is the more active and natural form of folate. It also ensures absorbency, as many people are unable to absorb Folic Acid*[47, 48]
Key Functions of Folate:
Needed to make DNA, and to help cells divide. During pregnancy, folate helps develop the neural tube. [47]
Vitamin B12
| Amount Per Serving |
40 mcg |
| %DV |
1,667% |
Vitamin B12
Daily Requirements (By FDA):
Adults (Men/Women): 2.4 mcg. Pregnant/Lactating Women: 2.8 mcg. Children 1-3: 0.9 mcg[1]
Top 3 Food Sources:
Mushrooms, Nutritional Yeast, Seaweed [24]
Deficiency Symptoms:
Nervous system issues*, anxiety*, depression*, vision loss* [24]
Common Supplement Forms (& Cost):
1. Cyanocobalamin -$
2. Hydroxycobalamin - $
3. Methylcobalamin [25]
Sources Methylcobalamin as it is the natural from used by the body, and multiple studies suggest the body absorbs and retains it better than other sources* [25]
DIVE DEEPER
Key Functions of Vitamin B12:
Helps the body make DNA*, aids bodyโs nerve and blood cell health*.[25]
Calcium
| Amount Per Serving |
39 mg |
| %DV |
3% |
Calcium
Daily Requirements (By FDA):
Adults (Men/Women): 1300 mg. Pregnant/Lactating Women: 1300 mg. Children 1-3: 700 mg[1]
Top 3 Food Sources:
Dairy foods, Fortified Foods, Legumes [26]
Deficiency Symptoms:
Short term symptoms are not obvious as the body takes calcium from the bones if not present from digestion*. Long term leads to low bone mass* or osteoporosis* [27]
Common Supplement Forms (& Cost):
1. Calcium Carbonate -$
2. Calcium Citrate - $$
3. Calcium Lactate $$ [25]
Sources Calcium Lactate as it, along with Calcium Citrate, show higher absorption rates, and also dissolves well when mixed with liquids [27]
Key Functions of Calcium:
Bone Health*, allows muscles to contract*.[26]
Iron
| Amount Per Serving |
9 mg |
| %DV |
50% |
Iron
Daily Requirements (By FDA):
Adults (Men/Women): 18 mg. Pregnant/Lactating Women: 27 mg. Children 1-3: 7 mg[1]
Top 3 Food Sources:
Spinach, Lean meats, Kidney Beans [28]
Deficiency Symptoms:
Short term symptoms are not obvious as the body takes iron from the muscles or organs if not present from digestion*. Long term leads to lack of energy or anemia*. [28]
Common Supplement Forms (& Cost):
1. Ferrous Fumarate -$
2. Carbonyl Iron - $
3. Ferrous Bisglycinate Chelate - $$ [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]
Key Functions of Iron:
Helps to make hemoglobin, a protein in red blood cells*, helps make certain hormones* [28]
*BE AWARE - Accidental overdose of iron-containing products is a leading cause of fatal poisoning in children under 6.
*BE AWARE โ Adult men should not supplement with Iron unless directed to by a doctor, as men do not menstruate*. 
Menโs formulas do not contain iron for this reason.
Iodine
| Amount Per Serving |
150 mcg |
| %DV |
100% |
Iodine
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]
Key Functions of Iodine:
Helps the body make thyroid hormones*, helps control body's metabolism*.[29]
Magnesium
| Amount Per Serving |
21 mg |
| %DV |
5% |
Magnesium
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 โoxideโ, as these are very cheap forms.
Key Functions of Magnesium:
Regulates muscle and nerve function*, blood sugar levels*, blood pressure*, and stress*.[30]
Zinc
| Amount Per Serving |
2.5 mg |
| %DV |
23% |
Zinc
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 - $$ [32]
Sources Zinc Citrate, as it mixes extremely well in liquids, and has well researched high absorption rates*. Too much zinc at one time can cause nausea*, so we do not use 100%. Zinc Oxide in particular has shown to have lower absorption rates*, and can increase the nausea effect. [32, 33] Be aware of any mineral ending with the word โoxideโ, as these are very cheap forms.
Key Functions of Zinc:
Helps immune system fight off invading bacteria and viruses*, helps the body make proteins and DNA*.[32]
Selenium
| Amount Per Serving |
30 mcg |
| %DV |
55% |
Selenium
Daily Requirements (By FDA):
Adults (Men/Women): 55 mcg. Pregnant/Lactating Women: 70 mcg. Children 1-3: 20 mcg [1]
Top 3 Food Sources:
Seafood, Beef Liver, Brazil Nuts [46]
Deficiency Symptoms:
Thyroid problems, iodine deficiency, infertility, immune issues, and frequent illness [45, 46]
Common Supplement Forms (& Cost):
1. Selenomethionine - $
2. Sodium Selenate- $
3. Selenium Glycinate- $ [45]
sources Selenium Glycinate, as it is one of most bioavailable well researched forms of Selenium [45]
DIVE DEEPER
Key Functions of Selenium:
Needed to keep the body healthy*. Selenium is important for reproduction, DNA production, thyroid gland function, and aids your immune system by protecting the body from damage cause by free radicals and infections.
Manganese
| Amount Per Serving |
0.5 mg |
| %DV |
22% |
Manganese
Daily Requirements (By FDA):
Adults (Men/Women): 2.3 mg. Pregnant/Lactating Women: 2.6 mg. Children 1-3: 1.2 mg [1]
Top 3 Food Sources:
Shellfish (Oysters/Lobster/Crab), Pineapple, Whole Grains [34]
Deficiency Symptoms:
Lowered immune function, skin rashes, loss of hair color (in men), increased premenstrual pain and mood changes (in women)*. [34]
Common Supplement Forms (& Cost):
1. Manganese Sulfate - $
2. Manganese aspartate- $
3. Manganese citrate - $$ [34]
Sources Manganese Citrate, as it mixes extremely well in liquids, and has well researched high absorption rates*. [34]
Key Functions of Manganese:
Helps the body produce energy and protects cells from damage, critical in helping initiate immune responses*.[34, 35]
Copper
| Amount Per Serving |
0.3 mg |
| %DV |
33% |
Copper
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]
Key Functions of Copper:
Helps the body form red blood cells*. Also helps maintain healthy bones, blood vessels, nerves, immune function, and aids the body in iron absorption*. [36]
Chromium
| Amount Per Serving |
35 mcg |
| %DV |
100% |
Chromium
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
Key Functions of Chromium:
An essential trace mineral that can improve insulin sensitivity, and enhance protein and carbohydrate metabolism*. [38]
Molybdenum
| Amount Per Serving |
45 mcg |
| %DV |
100% |
Molybdenum
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 โ 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]
Key Functions of Molybdenum:
An essential trace mineral that helps break down harmful sulfites, and prevents toxins from building up in your body*. [41]
Potassium
| Amount Per Serving |
100 mg |
| %DV |
2% |
Potassium
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]
Key Functions of Potassium:
An electrolyte that is needed for almost everything your body does, including proper heart & kidney function, muscle contraction, and nerve transmission [43]
Choline
| Amount Per Serving |
40 mg |
| %DV |
7% |
Choline
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]
Key Functions of Choline:
Used by your brain and nervous system to help regulate mood, memory, and muscle control. Also used to help protect your cells by forming membranes around them*. [44]
