Vitamin A is a fat-soluble nutrient crucial for maintaining healthy vision, supporting the immune system, and promoting cell growth and differentiation. It exists in two primary forms: retinol and carotenoids. Retinol, found in animal-derived foods like liver, eggs, and dairy products, is the active form of vitamin A. Carotenoids, such as beta-carotene, are converted into vitamin A in the body and are abundant in colorful fruits and vegetables like carrots, sweet potatoes, spinach, kale, and mangoes.

Applications: Immunity, Vision, Skin health

Dosage: 250-900mcg

Recommended Source: Vitamin A

Overconsumption: Birth defects when pregnant, Liver toxicity

Contraindications: Pregnancy, Liver disorders

Vitamin B refers to a group of water-soluble vitamins that play vital roles in various bodily functions, including energy metabolism, cell growth, and neurological functions. The B-vitamin complex includes B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate), and B12 (cobalamin). Natural sources of vitamin B vary depending on the specific B vitamin. For instance, thiamine is abundant in whole grains, nuts, and pork, while riboflavin is found in dairy products, green leafy vegetables, and lean meats. Niacin is present in poultry, fish, nuts, and legumes. Foods rich in vitamin B6 include poultry, fish, potatoes, and bananas. Biotin is found in egg yolks, nuts, and some vegetables, while folate is plentiful in leafy greens, legumes, and citrus fruits. Vitamin B12 is primarily found in animal products such as meat, fish, eggs, and dairy.

Applications: Kidney & Liver function, Inflammation, Blood cells, DNA synthesis

Dosage: B6: 1.3-2mcg | B9: 400-500mcg | B12: 2-3mcg

Recommended Source: Vitamin B6 | Vitamin B9 | Vitamin B12

Overconsumption: Nausea, vomiting

Contraindications: Allergy, Kidney disorders

Vitamin C also known as ascorbic acid, is a water-soluble vitamin that serves as a powerful antioxidant in the body. It is essential for collagen synthesis, wound healing, immune function, and the absorption of iron. Natural sources of vitamin C include citrus fruits such as oranges, lemons, and grapefruits, as well as strawberries, kiwi, guava, and papaya. Other excellent sources include bell peppers, broccoli, Brussels sprouts, tomatoes, and spinach.

Applications: Antioxidant, Immune support, Collagen synthesis

Dosage: 250-2000mg

Recommended Source: Vitamin C

Overconsumption: Gastrointestinal discomfort, Iron overload

Contraindications: G6PD deficiency, Haemochromatosis, Kidney stones

Vitamin D is a fat-soluble vitamin that plays a crucial role in calcium absorption, bone health, immune function, and cell growth regulation. Unlike other vitamins, the body can synthesize vitamin D when the skin is exposed to sunlight. Natural food sources of vitamin D include fatty fish such as salmon, mackerel, and tuna, as well as fish liver oils. Small amounts can also be found in egg yolks, cheese, and beef liver. Additionally, some foods like milk, orange juice, and cereals are often fortified with vitamin D to help increase intake, particularly in populations with limited sun exposure.

Applications: Hormone optimisation, Bone health, Immune function, Inflammation

Dosage: 2000-6000IU

Recommended Source: Vitamin D

Overconsumption: Hypercalcemia, Kidney stones

Contraindications: Sarcoidosis, Renal disorders

Vitamin E is a fat-soluble antioxidant that helps protect cells from damage caused by free radicals. It supports immune function, skin health, and acts as an anti-inflammatory agent. Natural sources of vitamin E include nuts and seeds such as almonds, sunflower seeds, and hazelnuts, as well as vegetable oils like sunflower, safflower, and wheat germ oil. Leafy green vegetables like spinach and kale, along with avocados, are also good sources of vitamin E. Additionally, fortified cereals and whole grains contribute to vitamin E intake.

Applications: Liver function, Antioxidant, Cell protection, Skin health

Dosage: 100-800mg

Recommended Source: Vitamin E

Overconsumption: Increased bleeding risk, Nausea, diarrhea, headache, Prostate cancer risk

Contraindications: Bleeding disorders, Surgery

Vitamin K is a fat-soluble vitamin essential for blood clotting and bone health. There are two primary forms of vitamin K: K1 (phylloquinone) and K2 (menaquinone). Vitamin K1 is found abundantly in leafy green vegetables like kale, spinach, and broccoli, as well as in certain vegetable oils. It primarily supports blood clotting by activating proteins involved in the coagulation process. Vitamin K2, found in animal-based foods such as meat, eggs, and dairy products, as well as in fermented foods like natto and cheese, not only supports bone health but also helps direct calcium away from arteries and soft tissues, preventing calcification and supporting cardiovascular health. By activating proteins that manage calcium distribution, vitamin K2 contributes to maintaining the elasticity and integrity of blood vessels, potentially reducing the risk of arterial calcification and cardiovascular diseases.

Applications: Heart health, Bone health, Inflammation

Dosage: K2: 45-100mcg

Recommended Source: Vitamin K

Overconsumption: Allergic reactions, skin irritation, Jaundice in newborns

Contraindications: Blood thinning medication (eg. warfarin), Liver disorders