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Vitamins and Minerals Reference

Explore essential micronutrients, clinical deficiency indicators, biochemical cofactors, and optimal whole-food bioavailability strategies.

TL;DR

  1. Consume fat-soluble vitaminsAdek alongside dietary lipids to facilitate intestinal micellar absorption.
  2. Incorporate bioavailable chelatedMinerals to support hundreds of critical enzymatic cellular reactions.
  3. Screen annual blood calcidiolLevels to prevent silent subclinical vitamin D deficiencies.
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Fat-Soluble Vitamin Physiology

    Vitamin A (Retinoids)

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

    Rda Retinoids = 700mcg to 900mcg RAE
Preformed in liver and eggs; carotenoids in plants
    Vitamin D3 (Calcitriol)

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

    Daily D3 = 1000IU to 4000IU daily
Target Serum 25(OH)D = 40 to 60 ng/mL
    Vitamin E (Tocopherols)

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

    Rda Tocopherol = 15mg alpha-tocopherol
Abundant in raw almonds, sunflower seeds, and oils
    Vitamin K (K1 and K2)

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

    Forms
K1 = leafy greens for clotting
K2 = natto and dairy for bone-matrix binding

Water-Soluble Vitamin Spectrum

    Vitamin B12 (Cobalamin)

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

    Daily B12 = 2.4mcg daily RDA
Mandatory supplement for strict vegan diets
    Vitamin B9 (Folate)

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

    Daily Fo LAte = 400mcg to 600mcg DFE
Found abundantly in dark leafy greens and legumes
    Vitamin B6 (Pyridoxine)

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

    Daily B6 = 1.3mg to 1.7mg daily
Avoid megadoses > 100mg to prevent neuropathy
    Vitamin C (Ascorbate)

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

    Daily Ascorbate = 75mg to 90mg minimum
Rich in bell peppers, kiwi, broccoli, and citrus

Essential Mineral Matrix

    Elemental Magnesium

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

    Daily Magnesium = 310mg to 420mg elemental
Sourced from pumpkin seeds, cacao, and spinach
    Chelated Iron

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

    Forms
Heme = high bioavailability in meat/fish
Non Heme = pair with vitamin C for absorption
    Elemental Zinc

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

    Daily Zinc = 8mg to 11mg elemental zinc
Sourced from oysters, beef, and pumpkin seeds
    Bioavailable Calcium

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

    Daily Calcium = 1000mg to 1200mg daily
Sourced from dairy, sardines with bones, and greens

Nutrient Synergy and Antagonism

    D3 and K2 Synergy

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

    Bone Synergy = D3 + K2 + Calcium
Prevents soft tissue and arterial calcification
    Iron and Vitamin C

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

    Iron Pairing = lentils + red bell peppers
Overcomes phytate inhibitory binding
    Zinc and Copper Balance

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

    Ratio = maintain 10:1 to 15:1 zinc to copper
Always balance supplemental zinc with copper

Tips

  1. Pair non-heme plantIron with ascorbic acid from citrus or bell peppers to enhance mineral absorption up to threefold.
  2. Take fat-soluble vitaminD3 with the largest meal containing healthy lipids to maximize lymphatic absorption.

Warnings

  1. Vegans must supplement with active cyanocobalamin B12 because plant foods contain biologically inactive pseudo-B12 analogues.
  2. Chronic excessive vitaminA intake from preformed retinoid supplements accumulates in hepatic tissue, causing severe hepatotoxicity.

In Practice

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