WATER-SOLUBLE VITAMINS
These may need replenishment in your body more often as they aren’t stored in your tissues and you should take small doses more often to achieve effectiveness
B1 (Thiamine)
Critical component of an enzyme needed for energy metabolism and important for nerve function. B1 is found in foods such as cereal grains, beans, nuts, and meat.
B2 (Riboflavin)
This assists the body in breaking down protein, fats, and carbohydrates and is vital in helping produce energy from proteins. Naturally found in plants, dairy products and grains.
B3 (Niacin)
Another key ingredient for energy metabolism, this part of an enzyme is needed for both the nervous and digestive system as well as for your heart and overall skin health. Naturally found in meat, fish, whole-grain breads and many vegetables as well as even the peanut butter!
B12 (Methylcobalamin)
Millions are diagnosed with Vitamin B12 deficiencies and this essential nutrient is critical to nerve function and many important body reactions. Its level can impact energy levels, brain function and production of red blood cells. Generally, it is only found in animal foods such as meat, seafood, eggs and milk. Thus, a vegetarian may benefit greatly by using a B12 supplement!
B7 (Biotin)
This is one of the B family of vitamins and is involved in a large range of metabolic processes. Your body needs biotin to help translate certain nutrients into energy and it also plays a key part in the role of your hair, skin, and nails. It is found naturally in foods such as salmon, carrots, and bananas.
B6 (Pyridoxine)
Responsible for the creation of red blood cells, this is one of the larger subgroups of B vitamins and it is important in both the metabolism of nutrients and brain development. It is found naturally in foods such as dark leafy greens, poultry, fish and oranges.
Vitamin C (Ascorbic acid)
This well-known vitamin acts as an antioxidant, helping remove unwanted materials from the body while protecting the immune system. It can also reduce inflammation. Well-known from being sourced from oranges, many other fruits provide an ideal source of this nutrient and include cantaloupe, kiwi and even strawberries!
FAT-SOLUBLE VITAMINS
These are stored in your system for longer periods of time, but may need supplementation.
Vitamin D (Cholecalciferol)
This key vitamin helps your body retain calcium, a foundation for maintaining strong bones. Healthy levels of Vitamin D also help the immune system stay balanced. Vitamin D fortified foods include fish, milk, cereal, and eggs.
Vitamin A (Retinol)
A key vitamin that acts as an antioxidant, helps the maintenance teeth, as well as soft tissues and the skin. Also known as “retinol” because it produces the pigments in the retina of the eye and helps promote good eyesight. Often found in dark green leafy vegetables like spinach and kale, but also in fish and dairy products such as yogurt and eggs.
Vitamin K2 (Menaquinone-7)
Vitamin K as a family plays a key role in blood coagulation. K2 is key in heart and bone health. Found mostly in animal-based foods like beef liver and cheese, K2 has been said to be the missing dietary nutrient that may prevent chronic diseases.