Vitamin D3

What is it?:  Vitamin D is a fat-soluble vitamin which essentially acts more as a hormone than a vitamin. It’s also made in our bodies but only when our skin is exposed to the sun. It’s considered an “essential” nutrient because the human body cannot make vitamin D on its own without the assistance of food and sunlight.

Benefits:  Strengthens bones, supports immune health, strengthens muscles, promotes oral health, respiratory health, and more

Foods:  fatty fish, eggs, beef liver, fish oil, milk

Side Effects:  Elevated blood levels if taken in abundance

Dosage:  up to 25-50mgs (1000-2000 IUs) daily

Notes:  May be the most needed supplement and most lacked in daily consumption.

Vitamin C

What is it?:  Vitamin C, also known as ascorbic acid, is a water-soluble nutrient found in some foods. In the body, it acts as an antioxidant, helping to protect cells from the damage caused by free radicals.

Benefits: immune health, antioxidant, cell protection, eye health

Foods:  citrus fruits, green vegetables, red peppers, melons

Side Effects:  digestive problems, kidney stones

Dosage:  up to 75-90mgs daily

Notes:  vitamin c is easy to get in common foods, i supplement this less frequently, perhaps increase during cold/flu season.

Vitamin B12

What is it?:  B12 is a water-soluble vitamin involved in metabolism. It is one of eight B vitamins. It is required by animals, which use it in DNA synthesis.

Benefits: cognitive strength, DNA health, nervous system health

Foods:  fish, eggs, dairy, liver

Side Effects:  headaches, nausea

Dosage:  up to 2.4mcg daily

Notes:  There is a debate among natural(methylcobalamin) vs synthetic(cyanocobalamin)forms of B12. Error on the side of caution, go with the natural methylcobalamin form.

Zinc

What is it?:  Zinc is a trace mineral, meaning that the body only needs small amounts. Zinc is considered an essential nutrient, meaning that your body can’t produce or store it.  Zinc is necessary for almost 100 enzymes to carry out vital chemical reactions.

Benefits: immune function, wound healing, chronic conditions, DNA creation, cell growth

Foods:  beef, poultry, eggs, nuts

Side Effects:  indigestion, headache, diarrhea, nausea

Dosage:  up to 8-10mg daily

Notes:  Zinc does not absorb well on it’s own, can be bought in form as zinc sulfate for better absorption, also pair with Quercetin, which also helps absorb zinc. I boost to 50mg as 220mg zinc sulfate when facing illness.

Quercetin

What is it?:  Quercetin is a plant pigment. It’s found in many plants and foods.

Benefits: antioxidant, anti-inflammatory, reduce swelling, kill cancer cells, control blood sugar, prevent heart disease

Foods:  Apples, grapes, berries, broccoli, red onion, cherries, kale

Side Effects:  mild headache, mild stomach ache

Dosage:  500mg daily

Notes:  pairs well with zinc, aids in zinc absorption.

Fish Oil

What is it?:  Fish oil is an oil taken from the tissues of fatty fish such as herring, mackerel, salmon, and tuna. Fish Oil is high in Omega-3, healthy fats.

Benefits: heart health, lower triglycerides, lower blood pressure, reduce blood clots and plaque, reduce inflammation.

Foods:  Fish oil

Side Effects: fishy aftertaste, heartburn, nausea, diarrhea, rash

Dosage:  500-1000mg daily

Notes:  Can be taken with vitamin D

Beef Liver

What is it?:  Grass Fed Beef Liver in capsule form derived from beef liver.

Benefits: high in iron, protein for muscles, boost energy, good source vitamin A & B, 

Foods:  beef liver

Side Effects:  toxic when taken in abundance

Dosage:  1000mg daily

Notes:  Get high quality grass fed, some say take on empty stomach.