3 Top Food Sources (approx. serving => mcg):
Carrots (5.4 oz => ~900 mcg), Tuna (4.3 oz => ~900 mcg), Sweet Potato (3 oz => ~900 mcg) [3]

Deficiency Symptoms:
Rare* – Dry skin/eyes*, night blindness*, more frequent throat/chest infections* [2,4]

Common Supplement Forms (& Cost):
1. Retinyl Acetate – Synthetic $
2. Retinyl Palmitate (preformed) $$
3. Beta-Carotene (provitamin A) $$ [2]

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

3 Top Food Sources (approx. serving => mg):
Orange (1 medium => ~70 mg), Broccoli (1 cup => ~80 mg), Strawberries (1 cup => ~85 mg) [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; research hasn’t shown one form to be significantly better* [5]

3 Top Food Sources (approx. serving => IU/mcg):
Mushrooms (1 cup => ~550 IU => ~14 mcg), Salmon (3 oz => ~570 IU => ~14 mcg), Fortified Milk (1 cup => ~3 mcg) [5]

Deficiency Symptoms:
Numerous – Weakened immune system*, fatigue*, bone/joint pain*, bone loss (osteoporosis)*, muscle pain*, depression*

Common Supplement Forms (& Cost):
1. Vitamin D2 (ergocalciferol) – Plant $$
2. Vitamin D3 (cholecalciferol) – Sheep’s wool $$

Sources cholecalciferol from ethically raised sheep’s wool, as studies show higher absorption* [5] DIVE DEEPER

3 Top Food Sources (approx. serving => mg):
Sunflower seeds (1 oz => ~7 mg), Almonds (1 oz => ~7 mg), Spinach (1 cup => ~4 mg) [9]

Deficiency Symptoms:
Rare* – Vision impairment, nerve damage (hands/feet), decreased immune function* [9]

Common Supplement Forms (& Cost):
1. dl-alpha-tocopherol acetate – Synthetic $
2. d-alpha-tocopherol succinate – Natural $$ [8]

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

3 Top Food Sources (approx. serving => mg):
Whole grains (1 cup => ~0.5 mg), Pork (3 oz => ~0.8 mg), Legumes (1 cup => ~0.5 mg) [11]

Deficiency Symptoms:
Rare* – Weight loss*, confusion*, muscle weakness*, lowered immunity* [11]

Common Supplement Forms (& Cost):
1. Benfotiamine – Synthetic $
2. Thiamin – Natural $$ [8]

Sources thiamin, a well-studied natural source derived from food* [10]

3 Top Food Sources (approx. serving => mg):
Beef liver (3 oz => ~2 mg), Oatmeal (1 cup => ~0.1 mg), Fortified cereals (1 cup => ~1 mg) [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, a well-studied natural source derived from foods* [14]

3 Top Food Sources (approx. serving => mg):
Beef liver (3 oz => ~14 mg), Poultry (3 oz => ~8 mg), Brown rice (1 cup => ~10 mg) [16]

Deficiency Symptoms:
Memory loss & 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 can cause “niacin flashes,” while nicotinamide does not* [16,17]

3 Top Food Sources (approx. serving => mg):
Beef liver (3 oz => ~5 mg), Shiitake mushrooms (1 cup => ~3 mg), Avocados (1 medium => ~2 mg) [19]

Deficiency Symptoms:
Burning/numbness (hands/feet)*, fatigue*, headache* [19]

Common Supplement Forms (& Cost):
1. Pantothenol $
2. Calcium Pantothenate $ [18,19]

Sources calcium pantothenate, a well-studied safe form, with minimal research noting absorbability differences [18]

3 Top Food Sources (approx. serving => mg):
Beef liver (3 oz => ~0.9 mg), Yellowfin tuna (3 oz => ~0.9 mg), Chickpeas (1 cup => ~1.1 mg) [20]

Deficiency Symptoms:
Skin conditions*, depression*, impaired immunity* [20]

Common Supplement Forms (& Cost):
1. Pyridoxine Hydrochloride (HCl) $
2. Pyridoxine-5-Phosphate $$ [20,21]

Sources a combination of these forms, both well-studied; using both may support absorption* [21]

3 Top Food Sources (approx. serving => mcg):
Beef liver (3 oz => ~30 mcg), Eggs (1 whole => ~10 mcg), Sweet potato (1 cup => ~8 mcg) [23]

Deficiency Symptoms:
Hair loss*, rash formation*, depression* [22]

Common Supplement Forms (& Cost):
1. Biotin [23]

Sources biotin, which offers extremely high absorption rates nearing 100% [23]

3 Top Food Sources (approx. serving => mcg):
Kale (1 cup => ~55 mcg), Brussels sprouts (1 cup => ~94 mcg), Beef (3 oz => ~7 mcg) [47]

Deficiency Symptoms:
Weakness*, fatigue*, headache*, trouble concentrating*, and in pregnant women, neural tube defects* [47]

Common Supplement Forms (& Cost):
1. Folic Acid - $
2. Methylfolate (5-MTHF) - $$$$ [45]

Sources 100% methylfolate, a more active form ensuring absorbency, as many can’t fully absorb folic acid* [47,48]

3 Top Food Sources (approx. serving => mcg):
Mushrooms (1 cup => ~2.5 mcg), Nutritional Yeast (1 tbsp => ~2.5 mcg), Clams (3 oz => ~84 mcg) [24]

Deficiency Symptoms:
Nervous system issues*, anxiety*, depression*, vision loss* [24]

Common Supplement Forms (& Cost):
1. Cyanocobalamin - $
2. Hydroxycobalamin - $
3. Methylcobalamin $$$$ [25]

Sources methylcobalamin, the natural form used by the body, often absorbed/retained more effectively* [25] DIVE DEEPER

3 Top Food Sources (approx. serving => mg):
Dairy (1 cup milk => ~300 mg), Fortified orange juice (1 cup => ~300 mg), Legumes (1 cup => ~80-100 mg) [26]

Deficiency Symptoms:
Short-term signs may be hidden, as the body borrows calcium from bones*. Long-term => low bone mass* or osteoporosis* [27]

Common Supplement Forms (& Cost):
1. Calcium Carbonate - $
2. Calcium Citrate - $$
3. Calcium Lactate - $$ [25]

Sources calcium lactate (and citrate), which show higher absorption and dissolve well in liquids [27]

3 Top Food Sources (approx. serving => mg):
Spinach (1 cup cooked => ~6 mg), Lean red meat (3 oz => ~2.5 mg), Kidney beans (1 cup => ~5 mg) [28]

Deficiency Symptoms:
Short-term signs aren’t obvious (the body borrows from muscles/organs). Long-term => anemia*, lack of energy* [28]

Common Supplement Forms (& Cost):
1. Ferrous Fumarate - $
2. Carbonyl Iron - $
3. Ferrous Bisglycinate Chelate - $$ [28]

Sources ferrous bisglycinate chelate, the gentlest form. Others may cause GI upset, especially in pregnancy* [28]

3 Top Food Sources (approx. serving => mcg):
Seaweed (1 sheet => ~50 mcg), Iodized salt (1/4 tsp => ~71 mcg), Tuna (3 oz => ~14 mcg) [29]

Deficiency Symptoms:
Thyroid malfunction*. In pregnancy, can harm the fetus => stunted growth, intellectual disability* [29]

Common Supplement Forms (& Cost):
1. Sodium Iodide - $
2. Kelp - $
3. Potassium Iodide - $ [23]

Sources potassium iodide, as it mixes well in liquids and avoids seafood flavor. Absorbability differences aren’t well proven [29]

3 Top Food Sources (approx. serving => mg):
Quinoa (1 cup => ~118 mg), Nuts/Seeds (1 oz => ~80 mg), Dark chocolate (1 oz => ~64 mg) [30,31]

Deficiency Symptoms:
An estimated 80% of Americans are deficient. 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 well and has high absorption. Too much at once => laxative effect* [30,31]

3 Top Food Sources (approx. serving => mg):
Oysters (3 oz => ~74 mg), Pumpkin seeds (1 oz => ~2 mg), Beef (3 oz => ~5 mg) [32,33]

Deficiency Symptoms:
Lowered immune function, diarrhea, impaired wound healing* [32,33]

Common Supplement Forms (& Cost):
1. Zinc Oxide - $
2. Zinc Acetate - $
3. Zinc Citrate - $$ [32]

Sources zinc citrate, as it mixes well with liquids and absorbs well. Too much at once => nausea* [32,33]

3 Top Food Sources (approx. serving => mcg):
Seafood (3 oz => ~40-50 mcg), Beef liver (3 oz => ~28 mcg), Brazil nuts (1 nut => ~68-90 mcg) [46]

Deficiency Symptoms:
Thyroid problems, iodine deficiency, infertility, immune issues, frequent illness* [45,46]

Common Supplement Forms (& Cost):
1. Selenomethionine - $
2. Sodium Selenate - $
3. Selenium Glycinate - $ [45]

Sources selenium glycinate, among the most bioavailable, well-researched forms [45]

DIVE DEEPER

3 Top Food Sources (approx. serving => mg):
Pineapple (1 cup => ~1.5 mg), Oysters (3 oz => ~1 mg), Whole grains (1 cup => ~2 mg) [34]

Deficiency Symptoms:
Lowered immune function, skin rashes, loss of hair color (in men), increased PMS pain (in women)* [34]

Common Supplement Forms (& Cost):
1. Manganese Sulfate - $
2. Manganese Aspartate - $
3. Manganese Citrate - $$ [34]

Sources manganese citrate, as it mixes well and has good absorption* [34]

3 Top Food Sources (approx. serving => mg):
Oysters (3 oz => ~4.8 mg), Potatoes (1 large => ~0.3 mg), Organ meats (3 oz => ~12 mg) [37]

Deficiency Symptoms:
Anemia, connective tissue disorders, bone defects, increased infection risk* [37]

Common Supplement Forms (& Cost):
1. Cupric Oxide - $
2. Copper Gluconate - $
3. Copper Amino Acid Chelates - $ [37]

Sources copper amino acid chelates, a well-studied natural form with minimal absorption differences [37]

3 Top Food Sources (approx. serving => mcg):
Coffee (1 cup => ~1-2 mcg), Green beans (1 cup => ~2 mcg), Whole grains (1 slice bread => ~1 mcg) [38]

Deficiency Symptoms:
Rare – Reduced response to sugar, higher diabetes risk, 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, a well-studied form. Chromium chloride has poor bioavailability* [38,39] DIVE DEEPER

3 Top Food Sources (approx. serving => mcg):
Legumes (1 cup => ~130 mcg), Whole grains (1 cup => ~50 mcg), Green beans (1 cup => ~10 mcg) [41]

Deficiency Symptoms:
Rare – Usually only in specific genetic conditions, can involve low blood/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, a well-studied natural form. Little evidence on absorption differences* [41]

3 Top Food Sources (approx. serving => mg):
Bananas (1 medium => ~422 mg), Apricots (1 cup => ~427 mg), Acorn squash (1 cup => ~900 mg) [43]

Deficiency Symptoms:
Increased blood pressure, cramps, depleted calcium in bones, increased kidney stone risk* [43]

Common Supplement Forms (& Cost):
1. Potassium Citrate - $
2. Potassium Phosphate - $
3. Potassium Bicarbonate - $ [43]

Sources potassium bicarbonate, which adds fizz. Absorption differences are minimal [43]

3 Top Food Sources (approx. serving => mg):
Table Salt (1 tsp => ~2,325 mg), Canned Soup (1 cup => ~700 mg), Cottage Cheese (1/2 cup => ~400 mg) [general reference]

Deficiency Symptoms:
Rare in typical diets. Potential issues with low sodium include fatigue, headache, confusion (hyponatremia)*

Common Supplement Forms (& Cost):
1. Sodium Chloride - $
2. Sodium Bicarbonate - $$
3. Sodium Citrate - $

Sources sodium bicarbonate to add gentle effervescence.

3 Top Food Sources (approx. serving => mg):
Beef liver (3 oz => ~356 mg), Salmon (3 oz => ~75 mg), Cauliflower (1 cup => ~40 mg) [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, though little evidence suggests major absorbability differences among forms [44]

3 Top Food Sources (approx. serving => mg):
Kale (1 cup cooked => ~11 mg), Spinach (1 cup cooked => ~8 mg), Egg Yolk (1 large => ~0.2 mg) [general references]

Deficiency Symptoms:
No well-defined deficiency for lutein alone, but inadequate intake may affect eye health*

Common Supplement Forms (& Cost):
1. Lutein from marigold - $$$$
2. Lutein from algae - $$
3. Synthetic lutein - $

Sources marigold extract for high-purity lutein supplementation.