Vitamins and Minerals Reference

Sustain retinal rhodopsin synthesis for night vision and regulate mucosal epithelial gene expression.

const rdaRetinoids = "700mcg to 900mcg RAE";
// Preformed in liver and eggs; carotenoids in plants

Facilitate active intestinal calcium absorption and modulate innate and adaptive immune cell signaling.

const dailyD3 = "1000IU to 4000IU daily";
// Target serum 25(OH)D: 40 to 60 ng/mL

Incorporate into cellular lipid bilayers to terminate free-radical-induced lipid peroxidation cascades.

const rdaTocopherol = "15mg alpha-tocopherol";
// Abundant in raw almonds, sunflower seeds, and oils

Activate hepatic prothrombin for blood coagulation and activate osteocalcin for arterial calcification prevention.

const forms = {
  K1: "leafy greens for clotting",
  K2: "natto and dairy for bone-matrix binding"
};

Catalyze methionine synthase for DNA synthesis and maintain myelin sheath sheath nerve insulation.

const dailyB12 = "2.4mcg daily RDA";
// Mandatory supplement for strict vegan diets

Transfer one-carbon units during purine synthesis and prevent fetal neural tube developmental defects.

const dailyFolate = "400mcg to 600mcg DFE";
// Found abundantly in dark leafy greens and legumes

Serve as essential cofactor for over 100 enzymatic reactions in protein metabolism and neurotransmitter synthesis.

const dailyB6 = "1.3mg to 1.7mg daily";
// Avoid megadoses > 100mg to prevent neuropathy

Act as an indispensable electron donor for collagen synthesis enzymes and neutralize aqueous free radicals.

const dailyAscorbate = "75mg to 90mg minimum";
// Rich in bell peppers, kiwi, broccoli, and citrus

Act as a required cofactor for over 300 enzymatic reactions, ATP energy transport, and muscle relaxation.

const dailyMagnesium = "310mg to 420mg elemental";
// Sourced from pumpkin seeds, cacao, and spinach

Form the central coordinating atom in heme proteins responsible for tissue oxygen delivery in erythrocytes.

const forms = {
  heme: "high bioavailability in meat/fish",
  nonHeme: "pair with vitamin C for absorption"
};

Facilitate zinc finger protein folding, stimulate wound healing, and govern DNA polymerase fidelity.

const dailyZinc = "8mg to 11mg elemental zinc";
// Sourced from oysters, beef, and pumpkin seeds

Provide mineral density to hydroxyapatite bone crystal matrix and govern skeletal muscle excitation-contraction.

const dailyCalcium = "1000mg to 1200mg daily";
// Sourced from dairy, sardines with bones, and greens

Vitamin D3 increases intestinal calcium absorption while vitamin K2 activates matrix-GLA proteins to deposit calcium into bone.

const boneSynergy = "D3 + K2 + Calcium";
// Prevents soft tissue and arterial calcification

Ascorbic acid reduces ferric iron to the more soluble ferrous iron state, tripling intestinal non-heme absorption.

const ironPairing = "lentils + red bell peppers";
// Overcomes phytate inhibitory binding

High-dose supplemental zinc upregulates intestinal metallothionein which selectively traps copper, inducing anemia.

const ratio = "maintain 10:1 to 15:1 zinc to copper";
// Always balance supplemental zinc with copper