3 Top Food Sources (approx. serving => mcg):
Carrots (7.8 oz => ~1,300 mcg), Tuna (6.2 oz => ~1,300 mcg), Sweet Potato (4.3 oz => ~1,300 mcg) [3]

Deficiency Symptoms:
Rare* – Dry skin/eyes*, night blindness*, more prone to infections (especially throat/chest)* [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 or 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 as evidence shows better 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/memory loss*, 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 foods (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 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 skin flushing or “niacin flashes”* [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 in hands/feet*, fatigue*, headache* [19]

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

Sources calcium pantothenate, a well-studied safe form. Little research notes big 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 (HCI) $
2. Pyridoxine-5-phosphate $$ [20,21]

Sources a combination of these forms, as each is well researched, and using both may increase 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, with 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, more active and ensures absorbency, as many can’t 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 better absorbed/retained* [25] DIVE DEEPER

3 Top Food Sources (approx. serving => mg):
Dairy foods (1 cup milk => ~300 mg), fortified foods (1 cup => ~300 mg), legumes (1 cup => ~80-100 mg) [26]

Deficiency Symptoms:
Short-term signs may be hidden (body draws 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, as it (and citrate) shows higher absorption and dissolves well in liquids [27]

3 Top Food Sources (approx. serving => mg):
Spinach (1 cup cooked => ~6 mg), lean meats (3 oz => ~2.5 mg), kidney beans (1 cup => ~5 mg) [28]

Deficiency Symptoms:
Short-term signs aren’t obvious (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 of iron. Others can 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, or delayed sexual development* [29]

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

Sources potassium iodide, as it mixes well in liquids, minimal seafood flavor. Absorbability differences not 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:
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 => 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 in liquids, high absorption. Too much => 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, hair color loss (in men), increased PMS pain/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 well in liquids and has high 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, well-studied, with minimal absorption differences among forms* [37]

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

Deficiency Symptoms:
Rare – reduced sugar response, increased 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 natural 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 – typically only in specific genetic conditions, but can involve low blood uric acid [42]

Common Supplement Forms (& Cost):
1. Molybdenum chloride - $
2. Molybdenum glycinate - $
3. Molybdenum amino acid chelate - $ [41]

Sources molybdenum amino acid chelate, well-studied form, though little data 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, adding fizz. Minimal evidence of bioavailability differences [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, a natural and effective form, which also adds 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.