RDA: Between 45 mcg and 185 mcg daily for adults
For MK4, research suggests that 45 mg/day is needed to provide a pharmacological dose. And for MK7, the amount most recognized as ideal (again, for pharmacological purposes) is 320 mcg/day. (Note the distinction between mg and mcg. 1 mg = 1000 mcg)
So for a nutritional amount of MK4, we believe that we have to get above 500 mcg daily (and more likely approach 1500 mcg [1.5 mg] daily) to see results.
On the other hand, the research for MK7 indicates that somewhere between 100 – 200 mcg of MK7 daily seems to provide consistent results in participants.
Deficiencies of this vitamin aren't very common, since your body stores extra vitamin K in your liver and fat cells until it is needed, and bacteria in your digestive tract make small amounts of this vitamin as well.
Green Juice
Spinach half cup of raw spinach 72.4 mcg
Kale (Raw) 1 cup 1" pieces, loosely packed 112.77 mcg
broccoli (raw) 1 cup chopped 92.46 mcg
Celery 1/2 cup 18 mcg
Moringa 10g 160 mcg
Wheatgrass 8 g 80 mcg
Spirulina 3g 60 mcg
Barley Grass Powder 4g 100%
The Two Basic Types of Vitamin K – K1 and K2
Vitamin K can be classified as either K1 or K2:
Vitamin K1: Found in green vegetables, K1 goes directly to your liver and helps you maintain a healthy blood clotting system. (This is the kind of K that infants need to help prevent a serious bleeding disorder.)
It is also vitamin K1 that keeps your own blood vessels from calcifying, and helps your bones retain calcium and develop the right crystalline structure.
Vitamin K2: Bacteria produce this type of vitamin K. It is present in high quantities in your gut, but unfortunately most is passed out in your stool. K2 goes straight to vessel walls, bones and tissues other than your liver.
It is present in fermented foods, particularly cheese and the Japanese food natto, which is by far the richest source of K2.
Vitamin K1 can convert to K2 in your body, but there are some problems with this; the amount of K2 produced by this process alone is typically insufficient. Making matters even more complex, there are several different forms of vitamin K2. MK-8 and MK-9 come primarily from dairy products. MK-4 and MK-7 are the two most significant forms of K2 and act very differently in your body:
MK-4 is a synthetic product, very similar to vitamin K1, and your body is capable of converting K1 into MK-4. However, MK-4 has a very short biological half-life of about one hour, making it a poor candidate as a dietary supplement.
After reaching your intestines, it remains mostly in your liver, where it is useful in synthesizing blood-clotting factors.
MK-7 is a newer agent with more practical applications because it stays in your body longer; its half-life is three days, meaning you have a much better chance of building up a consistent blood level, compared to MK-4 or K1. MK-7 is extracted from the Japanese fermented soy product called natto.
You could actually get loads of MK-7 from consuming natto
- Vitamin K2 is the principal form of vitamin K that the brain uses.
- Vitamin K2 (MK-4) was found to represent greater than 98% of total vitamin K in the brain, irrespective of age
- Vitamin K2 helps transport electrons in the mitochondria, similar to ubiquinone, which helps boost mitochondrial function and create energy.
- Vitamin K2 can prevent glutathione depleted neuronal death in cultured neurons.
Vitamin K2, particularly menaquinone-7 (MK-7), has been the subject of extensive research because it stays active in your body longer enabling your body to benefit from much lower levels
Vitamin K2 works synergistically with a number of other nutrients, including calcium and vitamin D; one of its biological roles is to help move calcium into the proper areas in your body, such as your bones and teeth
MK-7 is found in high levels in the fermented soybean-based food called natto
Vitamin K has a plethora of potential implications, including prevention and treatment of arterial calcifications, coronary heart disease and cancer, improvements in bone strength and reduced risks of fractures as well as improvements in insulin sensitivity
Testosterone
Can Increase Testosterone Levels
Experts from Japan’s Tohoku University K2 Testosterone researched the effects of the MK-4 version
Direct Sources: Cheese
Other Sources:
Vitamin K1 from greens is comverted into mk4
Food Sources of Vitamin K1 (mcg)
Collards, frozen, boiled, ½ cup 530 662
Turnip greens, frozen, boiled ½ cup 426 532
Spinach, raw, 1 cup 145 181
Kale, raw, 1 cup 113 141
Broccoli, chopped, boiled, ½ cup 110 138
Soybeans, roasted, ½ cup 43 54
Carrot juice, ¾ cup 28 34
Edamame, frozen, prepared, ½ cup 21 26
Pumpkin, canned, ½ cup 20 25
Pomegranate juice, ¾ cup 19 24
Okra, raw, ½ cup 16 20
Salad dressing, Caesar, 1 tablespoon 15 19
Pine nuts, dried, 1 ounce 15 19
Blueberries, raw, ½ cup 14 18
Iceberg lettuce, raw, 1 cup 14 18
Vitamin K1 travels to our livers more effectively than it does to our bones or blood vessels. The liver is where we use Vitamin K to make the proteins involved in blood clotting. It is also converted in unknown quantities to Vitamin K2 MK-4.
One of the most noteworthy aspects of vitamin K2 is the interaction it has with vitamin D.
For anyone who is supplementing with vitamin D, I would say that adding vitamin K2 is essential.
Let’s take a look at why.
- Firstly, vitamin D is a key player in skeletal health through its role in helping increase absorption of calcium.
- In other words, we absorb more calcium from our food – a good thing!
- Equally important, though, is where that calcium is going.
- Recent research shows that vitamin D does not instruct where calcium goes within the body.
- As excess calcium can lead to arterial calcification, it’s important to stop its deposition in places where we don’t want it to be. That is the job of vitamin K2.
Aside from giving calcium intelligence, vitamin K2 plays an important role in lots of other body functions as well. It:
Supports whole body health by optimizing sex hormones
Helps to stabilize blood sugar by keeping us sensitive to insulin
It even helps our bodies produce a healthy genetic expression to avoid cancer
MK4 & MK7
The problem is that while MK-4 in food like grassfed butter, high vitamin butter oil, and pastured egg yolks is real and ideal, the MK-4 contained in supplements is synthetically derived the same as most vitamin C supplements are synthetic. Incidentially, folic acid is synthetic too (you really want folate).
The MK-4 in supplements is synthetic. It is not the same MK-4 as found in grassfed butter, eggs, goose liver, gouda cheese or emu oil.
MK-4
MK4 is found most commonly in animal products, and it is most likely the nutrient that Dr Weston Price identified as ‘activator X’ during his studies and travels around the world researching indigenous peoples and their native diets. Dr Price noticed that many tribes tended to eat certain foods in specific combinations, and although the exact foods varied from place to place, we now see that these foods are all high in MK4.
Some of the food sources with the highest levels of MK4 are goose liver and dark meat from chicken/goose. While much less potent, even pastured egg yolks are a decent source of MK4 (and duck eggs even better).
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So, if you’re looking for support to live a cavity-free life, MK7 may be the better choice. On the other hand, if you’re simply looking for more support for soft tissues and hormones, you might choose to go with MK4 instead.
You need both MK-4 and MK-7 (particularly MK-4)
These are very different molecules with different structures and different functions.
MK-4 is the only K2 in the brain, where it seems to concentrate. MK-7 seems to be absent in the brain. MK-4 activates proteins involved in maintaining structure of brain cell membranes. These proteins are called Vitamin K Dependent Proteins (VKDP). Scientists have identified 15 VKDP proteins so far.
MK-4 also supports healthy inflammation response and oxidative stress in the brain.
The form of Vitamin K that exists at the highest concentrations in tissues of animals and humans is menaquinone-4 (MK-4.) MK-4 accounts for about 40% and the remainder comprise mainly MK-9, MK-8, and MK-7, in that order. So you could say MK-7 is the fourth most important Vitamin K2.
MK-4 and MK-7 are transported in the body by different lipoproteins. MK-4 is transported by HDL and LDL whereas MK-7 is transported around the body by VLDL.
Based on all of the above, you could make a compelling argument that MK-4 is much more important than MK-7.
Our understanding of these various forms of K2 is still in its infancy. The longer K2 molecules like MK-8 thru MK-14 may also be essential in trace levels. Some of them have been associated with heart health, but once again, we simply don’t know enough to say what each of these molecules do.
It may take another generation of research for us to accept that K2 is really K Complex. Like B Complex.
Marketers and manufacturers of MK-7 say it’s better than MK-4.
Plasma half-life. They keep repeating the fact that MK-7 has a much longer plasma half-life than MK-4. This is true – but it’s a self-serving argument. MK-4 is rapidly soaked up by many organs and tissues, so it will be quickly removed from the blood.
Think about it this way: throw a fistful of $100 bills into the air at a packed football game. You won’t see any bills on the stadium floor after a few seconds. Does that mean no one has money?
A short plasma half-life his does NOT make MK-4 useless, redundant or any less beneficial to your health. The plasma half life does not make a molecule more or less effective in the body. MK-4 is stored in the brain, pancreas, salivary glands, and arteries. This stored MK-4 cannot be measured and has specific biological activities in these tissues (beside Gla-protein formation.) This stored tissue pool of MK-4 may be present much longer.
Iron
dietary iron intake of 8.7mg (milligrams) per day
19.3–20.5 mg/day in men
-----------JGB 8.5 mg
Raw Fit 1 mg
Sun Warrior 1 mg
Raw Fusion .5 mg
Spirulina 2 mg
Wheatgrass 4g -- 8mg
Legumes 4 mg
Quinoa Sure 1 mg
Hemp 1 tbsp 1.6 mg
Beet Juice -- 4 beets -- 4 mg
Kale powder 2 tbsp 10% 1.9 mg
Moringa 1 tbsp 1.4 mg
Chlorella 1 tbsps 3 g 3 mg
Some of the most common types of legumes are beans, lentils, chickpeas, peas and soybeans.
They're a great source of iron, especially for vegetarians. One cup (198 grams) of cooked lentils contains 6.6 mg, which is 37% of the RDI
(28-gram) 1/3 cup serving of pumpkin seeds contains 4.2 mg of iron
Dark Chocolate A 1-ounce (28-gram) serving contains 3.3 mg of iron
Cocoa 2 Tbsp 1.4 mg
As of 2001, the last time iron recommendations were updated by the Food and Nutrition Board (FNB), there wasn’t enough information to base an Upper Limit on concerns about chronic disease, so the current Upper Limit of 45 mg/day of iron for adults is based on the level that causes digestive pain.
Iron deficiency anemia is normally treated with 100–200 mg/day of iron for 4–6 months
Iron is a part of that blood-oxygen delivery system, and without proper levels of iron, you may begin to feel the weakening effects of low iron: tired all of the time, pale, listless and irritable.
Few people realize that iron deficiency is the most common nutritional deficiency and the most common cause of anemia in the U.S.
The two forms of dietary iron are Heme Iron and Non-Heme Iron:
Heme iron is found only in meat, poultry, seafood, and fish, so heme iron is the type of iron that comes from animal proteins in our diet.
Non-heme iron, by contrast, is found in plant-based foods like grains, beans, vegetables, fruits, nuts, and seeds. But don’t make the mistake of assuming it’s only in plants. Non-heme iron is also found in animal products such as eggs or milk/dairy and it is also comprises more than half the iron contained in animal meat.
Absorption of heme iron ranges from 15-35% whereas non-heme iron absorption is 2-20%.
In addition, heme iron absorption is efficient and not significantly affected by what is eaten concurrently. However, absorption of non-heme iron is influenced by several dietary factors making what is eaten with a food rich in non-heme iron, important.
Non-Heme Iron Supplements. Whether you're vegetarian or vegan, if the idea of swallowing an animal based (heme) iron supplement doesn't sit well with you, don't worry. You can add a non-heme iron supplement to your diet in the form of ferrous sulfate, or if you prefer a gentler option, carbonyl iron
The average requirement for iron may be 30%–70% higher for those who engage in regular, intense endurance exercise, especially running. This is due to red blood cell destruction during and gastrointestinal blood loss after running. But, this doesn’t necessarily mean that the RDA for runners should be 30–70% higher as the RDA provides a buffer above the average iron requirement.
Iron Content of Plant Foods
The table below shows a range of plant foods including those richest in iron.
Iron Content of Plant Foods
Food Serving mg
Spirulina 2T 4
Soybeans (cooked) 1 cup 8.8
Cashews 1 cup 8.22
Tofu 1/2 C 6.6
Dried Fruit 1 C 6.5
Pumpkin seeds 1 oz 4.2
Molasses 2 T 3.8
Lentils boiled 1/2 C 3.3
Spinach chopped, boiled 1/2 C 3.2
Whole Grains 1 C 2.8
Cocoa 2 T 1.4
What is elemental iron?
If you’ve shopped for iron supplements you may have noticed two different amounts of iron listed on the same package. The higher number is the total amount of iron in the supplement. The second, smaller number is the amount of elemental iron.
Elemental iron is the total amount of iron in the supplement available for absorption by your body. Each type of iron has a different percent of elemental iron. For instance:
Carbonyl has 100% elemental iron.
Ferrous fumarate has approximately 33% elemental iron.
Ferrous sulfate has 20% elemental iron.
Ferrous gluconate has 12% elemental iron.
Blood Tests
The two most common blood tests performed for iron deficiency anemia are:
1. A blood test that measures hemoglobin
2. A blood test that measures percent of red blood cells
Iodine
The recommended iodine intake for adults is 140 micrograms per day
Opti Men 150 mcg Potassium Iodide
Spirulina ?? 10% 15 mcg
Low iodine levels or other forms of 'underactive' thyroid:
Lethargy and tiredness, muscular weakness and constant fatigue.
Feeling cold (even on warm days)
Difficulty concentrating, slowed mental processes and poor memory.
Unusual weight gain.
Spirulina
The amount you get from spirulina varies. A serving of spirulina can contain from 16 micrograms, or about 10 percent of your daily need, up to over 15,000 micrograms, or over 1,000 percent of what you need each day.
Sea Vegetables
The ocean hosts the largest storehouse of iodine foods, including Kelp, Arame, Hiziki, Kombu, and Wakame. Kelp has the highest amount of iodine of any food on the planet and just one serving offers 4 times the daily minimum requirement.
1 tablespoon of Kelp contains about 2000/mcg of iodine
1 tablespoon of Arame contains about 730/mcg of iodine
1 tablespoon of Hiziki contains about 780/mcg of iodine
1 one inch piece of Kombu contains about 1450/mcg of iodine
1 tablespoon of Wakame contains about 80/mcg of iodine
Potatoes, 1 medium, 60mcg
Prunes, 5 whole, 13mcg
Bananas, 1 medium, 3mcg
Corn, ½ cup, 14 mcg
Cranberries, 4 ounces, 400mcg
Calcium -- Good n natural
For men ages 25-65: 1,000 milligrams of calcium per day
Raw fit 180 mg
sun warrior 60 mg
Green Juice
Spinach 1/3 pack 100 mg
Kale 1/3 pack 150 mg
Celery 3 Stalks 80 mg
Acelga 3 leaves 74 mg
Kale powder 2 tbsp 10% 100 mg
Moringa 1 tbsp 3 g 80 mg
Chlorella Powder 3 tbsp10g 22 mg
Good n natural
calcium carbonate
calcium gluconate
Calcium is a mineral necessary for bone and teeth. It also plays a role in muscle function, nerve signaling and heart health.
Plant sources of calcium include bok choy, kale, mustard greens, turnip greens, watercress, broccoli, chickpeas, calcium-set tofu and fortified plant milks or juices.
TAHINI, 2 TABLESPOONS: 120 MG (12%)
EXTRA FIRM TOFU, 3 OUNCES: 100 MG – 150 MG (10-15%)
NAVY BEANS, COOKED, ½ CUP: 65 MG (6.5%)
Almond butter 2 Tbsp 111 mg
100 mg of calcium Turnip greens, kale, or broccoli, ½ cup cooked
1 cup cooked Spinach – 245 mg
1 medium orange 49 mg
Soy milk/ Almond Milk 1 cup Calcium 45%
Tofu ( ¼ block) = 160 mg
Turnip Greens (1 cup, raw) = 105 mg
Kale ( 1 cup, raw) = 90 mg
Almonds (1/4 cup, unsalted) = 70 mg
Beet Greens (1 cup, raw) = 45 mg
Broccoli ( 1cup, raw) = 41 mg
Spinach (1 cup, raw) = 30 mg
melaza 2 Tbsp 200 mg
The most common forms of molasses are made from either sugar cane or sugar beet juice which is boiled down to a syrup.
Molasses can also be made from sorghum, pomegranate, carob, and dates
Blackstrap molasses contains vital vitamins and minerals, such as iron, calcium, magnesium, vitamin B6, and selenium.
Likewise,while blackstrap molasses is a good source of calcium, regular
molasses is not.
Blackstrap molasses is a byproduct of sugar cane's refining process. Sugar cane is mashed to create juice, and then boiled once to create cane syrup. A second boiling creates molasses. After this syrup has been boiled a third time, a dark viscous liquid emerges known to Americans as blackstrap molasses.
Calcium Carbonate
It holds one of the highest concentrations of elemental calcium (35-40%). However it is not high in bioavailability. (Bioavailability refers to the amount of calcium in the supplement that can be absorbed and assimilated by the digestive system. This makes it actually usable for cellular activity and health benefits.)
Be sure to avoid this form
Calcium Citrate
well absorbed and tolerated by most people. It has been proven to help bone density and the citrate may help to prevent kidney stones.
this type of calcium to be better absorbed than the carbonate form. It does, however, have less elemental calcium concentration (20%), and again, low bioavailability.
Calcium Phosphate, Calcium Lactate, and Calcium Gluconate are forms of calcium with a lot of “bioavailability” promotion in ads. Unfortunately, they have very low levels of actual calcium in each supplement tablet. Therefore it is necessary to take a large number of tablets to consume an adequate amount of calcium every day to reach normal calcium requirements (as well as a higher price) and the bioavailability is still not certain.
Calcium Citrate Malate
Calcium Orotate
The most effective form of calcium supplement, created through the use of the mineral salts of orotic acid.
Calcium ascorbate
This is generally not as easily absorbed as the citrate forms
Calcium carbonate (40 percent elemental calcium) with food
Calcium citrate (21 percent elemental calcium) with/without food
Calcium gluconate (9 percent elemental calcium)
Calcium lactate (13 percent elemental calcium)
The most common and least expensive type of supplemental calcium available is calcium carbonate. Although the citrate form is a bit more expensive, it is more easily absorbed
Zinc--Good n natural
recommended daily zinc intakes are 7mg (milligrams) for women and 9.5mg for men
25 mg
Seed Butter
Sunflower seeds 100 g 5 mg
Pumpkin Seeds 2.9mg 1 oz (85 seeds) (28g)
nutritional yeast 6 mg in 4 tbsps
Almonds 50 g 1 mg
cashews 100 g 6 mg
7 servings 3 mg per serving
Chlorella Powder 10g 7.1 mg
Maca 3 tbsp 1mg
Soy milk 1 cup Zinc 8%
100 g roasted 5 mg soybeans
Chlorella Powder 10g 7.1 mg
Zinc deficiencies can result in: loss of hair, more susceptibility to colds and the flu, hormone imbalances, acne, and even change how the body uses and handles insulin in the body. Zinc assists with carbohydrate metabolism, efficient production of testosterone to prevent estrogen dominance, helps enhance the skin and nails, helps enhance your sense of smell, healthy growth, healthy eyesight, wound healing, and a well-functioning immune system.
A deficiency in zinc can lead to stunted growth, diarrhea, impotence, hair loss, eye and skin lesions, impaired appetite, and depressed immunity.
Types of Zinc
Best 2
Chelated Zinc. This form of zinc has undergone a process called chelation, whereby the organic molecules have been given an electrical charge that allows them to positively attract the charged mineral (in this case zinc)
“Chelated” minerals are among the mineral supplements touted for their improved absorption.
Zinc Orotate (best)
Zinc that has been chelated to orotic acid. The human body’s cellular membranes most readily absorb this type of zinc.
Other Zincs
Zinc Picolinate
has the highest absorption rate of all
Zinc Gluconate
Zinc Acetate
Zinc Oxide
Zinc sulfate and zinc oxide are among the most popular types of zinc to be sold, but they are definitely not the best. The largest portion of these two zinc varieties simply flush out of the body without much cellular absorption. So these supplements may increase a body's burden instead of lightening it. In the particular case of zinc oxide, it is a widely-known carcinogen in sunscreens. This is a dirty industry secret, and sunscreens are the main reason why sunlight has been falsely maligned to cause skin cancers. Especially avoid zinc oxide.
Zinc Sulfate
Zinc supplementation for vegetarians: zinc will reduce their absorption of iron, and will increase their already elevated chance of developing anemia. However, the National Institutes of Health disagrees, and suggests that vegetarians get 50% more zinc than non-vegetarians, because zinc is one of the many things that vegetarians tend to have a deficiency of.
Some types of zinc that are best absorbed include:
zinc citrate
zinc acetate
zinc picolinate
Oatmeal cooked 1 cup 2.3 mg
Tofu firm, raw 1/2 cup 2.0
Cashews dry roasted 1/4 cup 1.9
Sunflower seeds roasted 1/4 cup 1.7
Garbanzo beans boiled 1/2 cup 1.3
Lentils boiled 1/2 cup 1.3
Peanuts raw 1/4 cup 1.2
Almonds whole 1/4 cup 1.1
chia seeds dried 1 oz 1.0
Hemp Seeds - 3mg (20% DV) in 3 tbsp
Pumpkin Seeds - 2.9mg (20% DV) in 1 oz (85 seeds) (28g)
nutrtional yeast 3 mg in 2 tbsps
Spinach 100g .5 mg
hemp protein 10g 1 Tbsp 11%
Opti Men 15 mg Zinc Oxide
good n natural zinc oxide zinc citrate 25 mg
The Role of Zinc In the Body. Zinc is a master-mineral of sorts (along with magnesium), and is needed for many reactions within the body. Unlike fat soluble vitamins, zinc is not stored for long periods of time in the body, so we need a constant supply of quality zinc from diet.
Magnesium--Good n natural
RDA 400 mg
Dark chocolate 1 oz. square (28g) 24 mg
1 chocolate 72 mg
cacao powder one TBSP 27 milligrams
spirulina 1 tbsp 13.7 mg
Hemp, chia, pumpkin, and sunflower seeds
1 ounce of pumpkin seed kernels contains 151 mg of magnesium
Soy milk Magnesium 10%
Spinach 1 cup cooked 39%
Green Juice
Spinach 80 mg
Kale 60 mg
Spirulina 14 mg
wheatgrass 12 mg
moringa 1tbsp 3g 28 mg
Chlorella 10g 31 mg
Soybeans 1 cup cooked 37%
White beans 1 cup cooked 28%
Quinoa 1 cup cooked 26%
Dark chocolate 1 oz. square (28g) 24%
Black-eyed peas 1 cup cooked 23%
Brown rice 1 cup cooked 21%
Chickpeas 1 cup cooked 20%
Cashews 1 oz (28g) 20%
Kale 1 cup cooked 19%
Almonds 1 oz (28g) 19%
Lentils 1 cup cooked 18%
Magnesium Orotate
Magnesium orotate, also called magnesium orotate dihydrate, is the most effective form of magnesium supplement and extremely helpful for addressing deficiencies.
Magnesium stored in body
Omega 3
RDA 250 milligrams EPA & DHA
Vitamin D
It is difficult for anyone to get a daily vitamin D intake of 10mcg from food
400 IU
B12
Selenium
Recommended daily intakes of selenium for adults are 60mcg (micrograms) for women and 75mcg for men
Optimen 200 mcg Seleniomethionine
Spinach 1 cup: 11 mcg (16% DV)
Brazil nuts 1 oz (6-8 nuts): 544 mcg (over 100% DV)
Mushroom 1/2 cup contains 18 mcg of selenium
Chia 1 oz. contains 15 mcg and provides 28%
1/4 cup of sunflower seeds 19mcg of selenium, 34%
1/4 cup of sesame seeds contains 12mcg of selenium, for 23%
2 tsp. of flaxseed contains 4mcg of selenium, for 7%
100 gm oats 34 mcg
Synergies
Emerging research shows the synergistic effects of all four fat-soluble vitamins: A, D, E, and K. Problems can occur when you don’t get one or more in sufficient amounts. Supplementing with therapeutic doses of vitamin D demands supportive levels of vitamins A, E, and K or you risk deficiencies in one or more of these fat-soluble vitamins
Eating a little "good fat" along with your vegetables helps your body absorb their protective phytochemicals, like lycopene from tomatoes and lutein from dark-green vegetables.
A recent study found that the phytochemicals quercetin (found mainly in apples, onions and berries) and catechin (found mainly in apples, green tea, purple grapes, and grape juice) worked together to help stop platelet clumping.
Three B vitamins (folic acid, vitamin B-6, and B-12) TOGETHER reduce the level of an amino acid that, in high levels, is thought to damage artery linings, leading to heart attacks and strokes.
Test-tube studies have shown that vitamin C and the phytoestrogen found in various fruits and vegetables, whole grains, and beans (including soy) work together to inhibit the oxidation of LDL "bad" cholesterol.
retinoic acid (activated vitamin A) could make calcitriol (activated vitamin D) safe by reducing the dose necessary to achieve the desired effect. This is, indeed, an entirely logical argument for which they provided convincing preliminary evidence. But retinoic acid protects against the soft tissue calcification induced by calcitriol even without reducing the dose used, and it does this at least in part by normalizing the production of vitamin K-dependent proteins, which is thrown awry when calcitriol is used alone
Organic curry leaves provide your body with dietary iron, and the amla berries and moringa leaves are high in whole food vitamin C, not synthetic vitamin C (ascorbic acid). Whole food vitamin C actually helps you absorb the iron.
Vitamin | Cofactors needed for assimilation |
| Vitamin A | Choline, essential fatty acids, zinc, vitamins C, D, and E. |
Vitamin B complex | Calcium, vitamins C and E. |
| Vitamin B1 (thiamine) | Manganese, vitamin B complex, vitamins C and E. |
Vitamin B2 (riboflavin) | Vitamin B complex, vitamin C. |
Vitamin B3 (niacin) | Vitamin B complex, vitamin C. |
| Pantothenic acid (vitamin B5) | Vitamin B complex, vitamins A, C and E. |
| Vitamin B6 (pyridoxine) | Potassium, vitamin B complex, vitamin C. |
| Biotin | Folic acid, vitamin B complex, vitamin B5 |
| Choline | Vitamin B complex, vitamin B12, folic acid, Inositol. |
Inositol | Vitamin B complex, vitamin C. |
| PABA | Vitamin B complex, folic acid, vitamin C. |
| Vitamin C | Bioflavonoids, calcium, magnesium. |
| Vitamin D | Calcium, choline, essential fatty acids, phosphorus. |
| Vitamin E | Essential fatty acids, manganese, selenium, vitamin A, vitamin B1, Inositol, vitamin C |
Essential fatty acids | Vitamins A, C, D, and E. |
Vitamin Chart
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