Vitamin & Supplement Guide

Benefits

Supports vision, immune function, and skin health. Essential for cell growth and reproduction.

Best Time

With meals (fat-soluble). Morning or evening with food containing healthy fats.

Food Sources

Carrots, sweet potatoes, spinach, liver, eggs

Benefits

Converts food into energy. Supports nervous system function and heart health.

Best Time

Morning with breakfast for energy throughout the day.

Food Sources

Whole grains, pork, legumes, nuts, seeds

Benefits

Energy production, cell function, and fat metabolism. Helps maintain healthy skin and eyes.

Best Time

Morning with breakfast.

Food Sources

Eggs, dairy, lean meats, green vegetables

Benefits

Supports digestive system, skin, and nervous system. Helps convert food to energy.

Best Time

With meals to minimize flushing. Morning or afternoon.

Food Sources

Chicken, tuna, turkey, mushrooms, peanuts

Benefits

Synthesizes cholesterol and helps produce red blood cells. Supports hormone production.

Best Time

Anytime with food.

Food Sources

Avocados, yogurt, chicken, mushrooms, sweet potatoes

Benefits

Brain development, immune function, and mood regulation. Helps produce neurotransmitters.

Best Time

Morning or afternoon. Avoid evening (may affect sleep).

Food Sources

Chickpeas, salmon, potatoes, bananas, fortified cereals

Benefits

Supports hair, skin, and nail health. Helps metabolize fats and carbohydrates.

Best Time

Anytime, preferably with a meal.

Food Sources

Eggs, almonds, sweet potatoes, spinach, broccoli

Benefits

Critical for DNA synthesis and cell division. Essential during pregnancy for fetal development.

Best Time

Anytime with food.

Food Sources

Leafy greens, legumes, citrus fruits, fortified grains

Benefits

Nerve function, DNA production, and red blood cell formation. Prevents anemia.

Best Time

Morning with breakfast for best absorption and energy.

Food Sources

Meat, fish, dairy, fortified cereals, nutritional yeast

Benefits

Powerful antioxidant. Supports immune system, collagen production, and iron absorption.

Best Time

Morning with breakfast. Can take throughout the day.

Food Sources

Citrus fruits, strawberries, bell peppers, broccoli, tomatoes

Benefits

Bone health, calcium absorption, immune function, and mood regulation.

Best Time

Morning with a meal containing fat for optimal absorption.

Food Sources

Sunlight, fatty fish, fortified milk, egg yolks, mushrooms

Benefits

Antioxidant that protects cells. Supports immune function and skin health.

Best Time

With meals (fat-soluble). Morning or evening with healthy fats.

Food Sources

Almonds, sunflower seeds, spinach, avocados, olive oil

Benefits

Blood clotting and bone health. Helps prevent excessive bleeding.

Best Time

With meals (fat-soluble). Morning or evening with food.

Food Sources

Kale, spinach, broccoli, Brussels sprouts, cabbage

Benefits

Builds and maintains strong bones and teeth. Supports muscle function and nerve transmission.

Best Time

Throughout the day in divided doses. Not with iron supplements.

Food Sources

Dairy, leafy greens, fortified foods, sardines, tofu

Benefits

Essential for red blood cell production and oxygen transport. Prevents anemia.

Best Time

Morning on empty stomach with vitamin C. Avoid with calcium or tea.

Food Sources

Red meat, spinach, lentils, fortified cereals, oysters

Benefits

Muscle and nerve function, blood sugar regulation, and bone health. Promotes relaxation.

Best Time

Evening before bed (promotes sleep and muscle relaxation).

Food Sources

Almonds, spinach, black beans, avocados, dark chocolate

Benefits

Immune function, wound healing, and DNA synthesis. Supports taste and smell.

Best Time

With food to avoid nausea. Evening with dinner.

Food Sources

Oysters, beef, pumpkin seeds, chickpeas, cashews

Benefits

Heart health, brain function, and reduces inflammation. Supports eye health.

Best Time

With meals. Morning or evening with food.

Food Sources

Fatty fish, flaxseeds, chia seeds, walnuts, fish oil

Benefits

Antioxidant that protects cells. Supports thyroid function and immune health.

Best Time

Anytime with food.

Food Sources

Brazil nuts, seafood, turkey, eggs, brown rice

Benefits

Regulates fluid balance, muscle contractions, and nerve signals. Supports heart health.

Best Time

Throughout the day with meals.

Food Sources

Bananas, potatoes, spinach, beans, yogurt

Benefits

Thyroid hormone production. Essential for metabolism and growth.

Best Time

Anytime with food.

Food Sources

Iodized salt, seaweed, fish, dairy, eggs

Benefits

Helps insulin regulate blood sugar. Supports metabolism of carbs and fats.

Best Time

With meals.

Food Sources

Broccoli, grapes, whole grains, meat, brewer's yeast

Benefits

Iron absorption, red blood cell formation, and immune function. Supports nervous system.

Best Time

Anytime with food.

Food Sources

Shellfish, nuts, seeds, organ meats, dark chocolate

Benefits

Bone formation, blood clotting, and reduces inflammation. Supports metabolism.

Best Time

Anytime with food.

Food Sources

Nuts, legumes, whole grains, tea, leafy vegetables

Benefits

Energy production in cells. Powerful antioxidant for heart health.

Best Time

Morning or afternoon with a meal containing fat.

Food Sources

Fatty fish, organ meats, whole grains, spinach

Benefits

Supports gut health and digestion. Boosts immune function and mental health.

Best Time

Morning before breakfast or on an empty stomach.

Food Sources

Yogurt, kefir, sauerkraut, kimchi, kombucha