Essential Vitamins & Minerals You May Need to Supplement

Minerals

Calcium

  Why It Matters: Bone strength, muscle function

  Deficiency Signs: Cramps, fractures

  Food Sources: Dairy, greens, tofu

  Supplement Tips: Best with food, max 500 mg at a time

Magnesium

  Why It Matters: Muscle/nerve function, relaxation

  Deficiency Signs: Fatigue, cramps, anxiety

  Food Sources: Nuts, seeds, spinach

  Supplement Tips: Glycinate or citrate forms are gentle

 Iron

  Why It Matters: Oxygen transport, energy

  Deficiency Signs: Fatigue, pale skin

  Food Sources: Red meat, beans, spinach

  Supplement Tips: Pair with vitamin C; avoid with calcium

Zinc

  Why It Matters: Immunity, skin, healing

  Deficiency Signs: Hair loss, weak immunity

  Food Sources: Meat, nuts, dairy

  Supplement Tips: Long-term use needs copper balance

Potassium

  Why It Matters: Fluid balance, heart rhythm

  Deficiency Signs: Weakness, palpitations

  Food Sources: Bananas, potatoes

  Supplement Tips: Only supplement under supervision

Selenium

  Why It Matters: Antioxidant, thyroid

  Deficiency Signs: Hair loss, fatigue

  Food Sources: Brazil nuts, seafood

  Supplement Tips: Only tiny amounts needed Iodine

Iodine

  Why It Matters: Thyroid function

  Deficiency Signs: Goiter, low energy

  Food Sources: Iodized salt, seaweed

  Supplement Tips: Especially important in pregnancy

Copper

  Why It Matters: Iron metabolism, nerves

  Deficiency Signs: Anemia, fatigue

  Food Sources: Liver, seeds, whole grains

  Supplement Tips: Balance with zinc intake

Vitamins

Vitamin D

  Why It Matters: Bones, immunity, mood

  Deficiency Signs: Fatigue, low mood

  Food Sources: Sun, fatty fish

  Supplement Tips: D3 + K2 for bone/artery health

Vitamin B12

  Why It Matters: Nerves, energy, blood

  Deficiency Signs: Fatigue, tingling

  Food Sources: Meat, dairy

  Supplement Tips: Essential for vegetarians/vegans

Folate (B9)

  Why It Matters: Cell growth, pregnancy

  Deficiency Signs: Fatigue, birth defects

  Food Sources: Greens, beans, liver

  Supplement Tips: Methylfolate is best absorbed

Vitamin C

  Why It Matters: Immunity, collagen

  Deficiency Signs: Infections, slow healing

  Food Sources: Citrus, peppers

  Supplement Tips: Take in divided doses for absorption

Vitamin A

  Why It Matters: Vision, skin, immunity

  Deficiency Signs: Dry skin, night blindness

  Food Sources: Liver, carrots

  Supplement Tips: Too much can be toxic-use caution

Vitamin E

  Why It Matters: Antioxidant, cell health

  Deficiency Signs: Weak immunity

  Food Sources: Nuts, seeds

  Supplement Tips: Use mixed tocopherols

Vitamin K

  Why It Matters: Blood clotting, bones

  Deficiency Signs: Easy bruising, bleeding

  Food Sources: Greens, fermented foods

  Supplement Tips: K2 (MK-7) supports bones with D3

When to Consider Supplementing

- Restricted diets (vegan, vegetarian, low-calorie)

- Limited sun exposure (for Vitamin D)

- Digestive issues (affect absorption)

- High stress or fatigue

- Aging or chronic illness

- Pregnancy or breastfeeding

CAUTION: Always consult your healthcare provider before starting any supplement. Blood tests can help determine what you truly need - more is not always better.