Essential vitamins & minerals

Vitamin A (Retinol)

important for vision, color vision, reproduction, and bone strength. Found in meat, egg yolk, fruits/veggies. Deficiency takes years to fully form. Fat soluble.

Vitamin C (Antioxidant)

Important for strong skin & DNA repair, quantity dependent absorption, found in citrus & vegetables (cannot be stored)

Vitamin D (Cholecalciferol)

Helps the body absorb calcium and is made when the skin is exposed to the sun. Important for blood clotting. Deficiency is osteoporosis. Primarily in dairy products.

Vitamin E (Tocopherol)

Antioxidant. prevents too much oxidative stress which is related to cardivascular disease & some cancers. Helps absorb vitamin A. Deficiency is anemia. Found in almonds, seeds, & vegetable oils.

Vitamin K (Phylloquinone)

prevents blood thinning, helps with coagulation (clotting) found in vegetables/leafy greens, can be stored in body

Vitamin B1 (Thiamine)

Helps convert carbohydrates into energy. Produces an enzyme that speeds up ATP production (CAC). Forms thiamin pyrophosphate.

Vitamin B2

Riboflavin. ATP production (FADH2) eggs, bread, grains.

Vitamin B3

Niacin. Helps digestive system, skin and nerves to function. Lipid & carb metabolism; cell proliferation

Vitamin B5

Pantheotic Acid. Essential for growth and food metabolism. Helps with fatty acid synthesis and oxidation (ATP generation)

Vitamin B9

Folate/folic acid. Homocysteine: chemical that in large quantities is a sign of heart disease (this vitamin decreases it) Found in eggs & leafy greens.

B12

Helps with the formation of red blood cells and is important for metabolism. Only found in animal products. Protection against stomach acid in digestion. Overconsumption: increase in homocysteine. 

Vitamins D,E,K,A

Are fat soluble vitamins and should be consumed with food contains fat. Storable

B's and C vitamins

are Water soluble vitamins. Cannot be stored.