Supplement Science

All Root'd vitamins are formulated with the science of Nutrient Booster + delivering unmatched absorbability and nutrient benefits*.

 

What is Nutrient Booster +?

Nutrient Booster + is a new age delivery system used in all Root’d Vitamins giving you faster absorption of the key nutrients your body needs every day. Essentially, Nutrition Booster + gives you more from your nutrients for sustained energy, more robust immune support, and stronger overall nutrient benefits*.

How it Works

Root'd Nutrition Booster + Powder Multivitamin

We use a proprietary process to infuse natural, high-quality vitamins and minerals with organic super greens. When that powder is mixed into a liquid and enjoyed, the chemistry of our bodies absorbs those nutrients 9-10x faster than a pill or gummy*[49, 50]!

Root’d is formulated to keep you, at your best you.

 

ALL ROOT'D VITAMINS ARE:
GLUTEN FREE · DAIRY FREE · CAFFEINE FREE · SOY FREE · ALLERGEN FREE

ROOT'D INGREDIENTS

Interactive Supplement Fact Guide

Root'd vitamins are formulated with natural, well-researched ingredients, helping ensure you get the most from your vitamins*.

Learn about every vitamin and mineral we use. What it does, how much you need, how else you can get it, and why Root'd sources it.

 

Click On Any Image To Learn More

Root'd Vitamin A Vitamin A

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 – Synthetic $
2. retinyl palmitate (preformed vitamin A) $$. 3. beta-carotene (provitamin A) $$ [2]

Root'd White Logo Fizzy Natural Powder Multivitamin Stick Packs Sources both retinyl palmitate & beta-carotene to help maximise effectivness*


Key Functions of Vitamin A:
Vision*, Immune Support*, Organ Health*. [2]

Root'd Vitamin C Sources Powder Multivitamin Vitamin C

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]

Root'd White Logo Fizzy Natural Powder Multivitamin Stick Packs 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]

Root'd Best Sources of Vitamin D Vitamin D

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 – 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

Root'd White Logo Fizzy Natural Powder Multivitamin Stick Packs Sources cholecalciferol as overwhelming evidence from studies show better absorption rates in the body.*[5]- $$

DIVE DEEPER


Key Functions of Vitmain D:
Bone Health*, Immune Health*, Aids in carrying messeages between brain and body parts*.

Root'd Best Sources of Vitamin E Almond Vitamin E

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 – Synthetic form $
2. d-alpha-tocopherol succinate – Natural Form $$. [8]

Root'd White Logo Fizzy Natural Powder Multivitamin Stick Packs 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]

Root'd Best Sources of Vitamin K Broccoli Icon Vitamin K

Vitamin k

Daily Requirements (By FDA):
Adults (Men/Women): 120 mcg. Pregnant/Lactating Women: 90 mcg. Children 1-3: 30 mcg[1]
Top 3 Food Sources:
Dark Leafy Greens/Broccoli, Parsley, Soybeans [9]
Deficiency Symptoms:
Rare* - Inability to form blood clots (create scabs)*, low bone density* [9] [10]
Common Supplement Forms (& Cost):
1. K1 Phylloquinone - Natural $
2. K2. Menaquinones – Natural $$$. [8]

Root'd White Logo Fizzy Natural Powder Multivitamin Stick Packs Sources phylloquinone, as it is a well-studied natural source derived from leafy greens [10]


Key Functions of Vitmain K:
Blood Clotting*, Bone Metabolism*, Regulating Blood Calcium Levels*[9,10]

Root'd Best Sources of Vitamin B1 Pork Vitamin B1

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, Legunes [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]

Root'd White Logo Fizzy Natural Powder Multivitamin Stick Packs 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]

Root'd Best Sources of Vitamin B2 Wheat Icon Vitamin B2

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 – Natural $
2. Riboflavin 5'-Phosphate – Natural $$$. [14]

Root'd White Logo Fizzy Natural Powder Multivitamin Stick Packs 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 body’s energy supply*. Excess/non-used B2 can cause “yellow pee”, which is in itself harmless*[14]

Root'd Best Sources of Vitamin B3 Naciain Rice Icon Vitamin B3 (Niacin)

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 acid– Synthetic $
2. Nicotinamide – Natural $$. [15] [16]

Root'd White Logo Fizzy Natural Powder Multivitamin Stick Packs Sources Nicotinamide , as Nicotinic acid is known to cause skin flushing or “Nacin Flashes”, 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]

Root'd Best Sources of Vitamin B5 Avacado Icon Vitamin B5 (Pantothenic Acid)

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]

Root'd White Logo Fizzy Natural Powder Multivitamin Stick Packs 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]

Root'd Best Sources of Vitamin B6 Chickpea Icon Vitamin B6

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]

Root'd White Logo Fizzy Natural Powder Multivitamin Stick Packs 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]

Root'd Best Sources of Vitamin B7 egg Icon Vitamin B7 (Biotin)

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]

Root'd White Logo Fizzy Natural Powder Multivitamin Stick Packs 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]

Root'd Best Sources of Folate in Kale Icon Vitamin B9 (Folate)

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]

Root'd White Logo Fizzy Natural Powder Multivitamin Stick Packs sources both Folic Acid and a higher quality brand of 5-MTHF called Quaterfolic®, glucosamine salt, which has shown to create stability, water solubility, and improved bioavailability*[47, 48]


Key Functions of Folate:
Needed to make DNA, and to help cells divide. During pregnancy, folate helps develop the neural tube. [47]

Root'd Best Sources of Vitamin B12 Mushroom Icon Vitamin B12

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]

Root'd White Logo Fizzy Natural Powder Multivitamin Stick Packs 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 body’s nerve and blood cell health*.[25]

Root'd Best Sources of Calcium Cow Icon Calcium

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]

Root'd White Logo Fizzy Natural Powder Multivitamin Stick Packs 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]

Root'd Best Sources of Iron Spinish Icon Iron

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]

Root'd White Logo Fizzy Natural Powder Multivitamin Stick Packs 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 – Adult men should not supplement with Iron unless directed to by a doctor, as men do not menstruate*. Root'd White Logo Fizzy Natural Powder Multivitamin Stick Packs Men’s formulas do not contain iron for this reason.


Root'd Best Sources of Iodine Kelp Icon Iodine

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 defiency 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]

Root'd White Logo Fizzy Natural Powder Multivitamin Stick Packs 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 bodys metabolism*.[29]

Root'd Best Sources of Magnesium Chocolate Icon Magnesium

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]

Root'd White Logo Fizzy Natural Powder Multivitamin Stick Packs 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.


Key Functions of Magnesium:
Regulates muscle and nerve function*, blood sugar levels*, blood pressure*, and strees*.[30]

Root'd Best Sources of Zinc Oyster Icon Zinc

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]

Root'd White Logo Fizzy Natural Powder Multivitamin Stick Packs 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%, except in our prenatal as zinc plays an important role in growth*. 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.


Key Functions of Zinc:
Helps immune system fight off invading bacteria and viruses*, helps the body make proteins and DNA*.[32]

Root'd Best Sources of Selenium in Brazil Nuts Icon Selenium

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]

Root'd White Logo Fizzy Natural Powder Multivitamin Stick Packs 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.

Root'd Best Sources of Manganese Pineapple Icon Manganese

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]

Root'd White Logo Fizzy Natural Powder Multivitamin Stick Packs 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]

Root'd Best Sources of Copper Potato Icon Copper

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]

Root'd White Logo Fizzy Natural Powder Multivitamin Stick Packs 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]

Root'd Best Sources of Chromium in Coffee Icon Chromium

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]

Root'd White Logo Fizzy Natural Powder Multivitamin Stick Packs 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]

Root'd Best Sources of Molybdenum in Green Beans Icon Molybdenum

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 – 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]

Root'd White Logo Fizzy Natural Powder Multivitamin Stick Packs 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]

Root'd Best Sources of Potassium in Bananas Icon Potassium

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]

Root'd White Logo Fizzy Natural Powder Multivitamin Stick Packs 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]

Rootd Best Sources of Choline in Cauliflower Icon Choline

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]

Root'd White Logo Fizzy Natural Powder Multivitamin Stick Packs 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]



This interactive supplement guide provides information that should not take the place of medical advice. We encourage you to talk to your healthcare providers (doctor, registered dietitian, pharmacist, etc.) about your interest in, questions about, or use of dietary supplements and what may be best for your overall health. Any mention in this publication of a specific product or service, or recommendation from an organization or professional society, does not represent an endorsement by Root’d as expert advice.

  1. https://www.fda.gov/media/99069/download
  2. https://ods.od.nih.gov/factsheets/VitaminA-Consumer/
  3. https://www.myfooddata.com/articles/food-sources-of-vitamin-A.php
  4. https://www.aao.org/eye-health/diseases/vitamin-deficiency-symptoms
  5. https://ods.od.nih.gov/factsheets/VitaminC-Consumer/
  6. https://medlineplus.gov/ency/article/002404.htm
  7. https://patient.info/healthy-living/vitamin-c-deficiency-leaflet
  8. https://ods.od.nih.gov/factsheets/VitaminE-Consumer/
  9. https://www.medicalnewstoday.com/articles/219867
  10. https://www.hsph.harvard.edu/nutritionsource/vitamin-k/
  11. https://www.hsph.harvard.edu/nutritionsource/vitamin-b1/
  12. https://ods.od.nih.gov/factsheets/Thiamin-HealthProfessional/
  13. https://ods.od.nih.gov/factsheets/Riboflavin-HealthProfessional/
  14. https://www.medicalnewstoday.com/articles/219561
  15. https://www.mayoclinic.org/drugs-supplements-niacin/art-20364984
  16. https://ods.od.nih.gov/factsheets/Niacin-HealthProfessional/
  17. https://www.arkopharma.com/en-GB/vitamins-natural-or-synthetic
  18. https://medlineplus.gov/ency/article/002410.htm
  19. https://ods.od.nih.gov/factsheets/PantothenicAcid-HealthProfessional/
  20. https://www.hsph.harvard.edu/nutritionsource/vitamin-b6/
  21. https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/
  22. https://lpi.oregonstate.edu/mic/vitamins/biotin
  23. https://ods.od.nih.gov/factsheets/Biotin-HealthProfessional/
  24. https://rootd.com/blogs/vitamins-minerals-101/vitamin-b12
  25. https://ods.od.nih.gov/factsheets/VitaminB12-Consumer/
  26. https://www.nof.org/patients/treatment/calciumvitamin-d/
  27. https://ods.od.nih.gov/factsheets/Calcium-Consumer/
  28. https://ods.od.nih.gov/factsheets/Iron-Consumer/
  29. https://ods.od.nih.gov/factsheets/iodine-Consumer/
  30. https://ods.od.nih.gov/factsheets/Magnesium-Consumer/
  31. https://www.medicalnewstoday.com/articles/318595
  32. https://ods.od.nih.gov/factsheets/zinc-Consumer/
  33. https://www.mayoclinic.org/drugs-supplements-zinc/art-20366112
  34. https://ods.od.nih.gov/factsheets/manganese-Consumer/
  35. https://www.sciencedirect.com/science/article/pii/S1074761318301298
  36. https://copperalliance.org.uk/knowledge-base/education/education-resources/copper-essential-human-health/
  37. https://ods.od.nih.gov/factsheets/Copper-HealthProfessional/
  38. https://www.health.harvard.edu/newsletter_article/chromium-the-forgotten-mineral
  39. https://ods.od.nih.gov/factsheets/Chromium-HealthProfessional/
  40. https://www.merckmanuals.com/home/disorders-of-nutrition/minerals/chromium
  41. https://ods.od.nih.gov/factsheets/Molybdenum-Consumer/
  42. https://lpi.oregonstate.edu/mic/minerals/molybdenum
  43. https://ods.od.nih.gov/factsheets/Potassium-Consumer/
  44. https://ods.od.nih.gov/factsheets/Choline-Consumer/
  45. https://ods.od.nih.gov/factsheets/Selenium-Consumer/
  46. https://rootd.com/blogs/vitamins-minerals-101/selenium
  47. https://ods.od.nih.gov/factsheets/folate-Consumer/
  48. https://www.quatrefolic.com/the4thGeneration.php
  49. Physician's Desk Reference (page 1542, #49)
  50. PH Bennett, S Haffner, BL Kasiske, WF Keane, CE, National Advisory Board, - Am J Kidney Dis, 1995


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