💊 Basic Supplement Guide

Supports bone health, immunity and mood - most people are low on it.

Sensible dose: 400-2000 IU daily (400 IU maintenance; higher only if a blood test shows deficiency)

Food sources: Sunlight, oily fish (salmon, sardines), egg yolks, fortified milk

⚠️ Avoid very high doses (over 4000 IU) without medical advice.

Supports heart, brain and joints, and helps calm inflammation.

Sensible dose: 250-1000 mg combined EPA and DHA daily

Food sources: Salmon, sardines, mackerel, walnuts, flaxseed

⚠️ Talk to your doctor first if you take blood thinners or have surgery planned.

Antioxidant that supports immunity, skin and iron absorption.

Sensible dose: 100-500 mg daily

Food sources: Citrus fruits, kiwi, bell peppers, broccoli, strawberries

⚠️ High doses may cause stomach upset - take with food.

Fuels energy, nerves and red blood cells. Each B has a role - B12 for nerves, B6 for mood, folate for cell renewal.

Sensible dose: One balanced B-complex daily with food

Food sources: Whole grains, eggs, meat, leafy greens, legumes

⚠️ Very high B6 over a long time can affect nerves - stick to a balanced formula.

Essential for nerves and energy; naturally found almost only in animal foods.

Sensible dose: 25-100 mcg daily (or 1000 mcg once weekly)

Food sources: Meat, fish, eggs, dairy, fortified plant milks

⚠️ Especially important for vegetarians, vegans and adults over 50.

Supports cell growth and is vital before and during early pregnancy.

Sensible dose: 400 mcg daily

Food sources: Leafy greens, legumes, citrus, fortified grains

⚠️ Women planning a pregnancy or in early pregnancy - 400 to 800 mcg daily. Men rarely need extra.

Works together with vitamin D for strong bones and heart health.

Sensible dose: 90-120 mcg daily

Food sources: Kale, spinach, broccoli, fermented foods

⚠️ Check with your doctor first if you take blood-thinning medication.

Supports immunity, wound healing, skin and sense of taste.

Sensible dose: 8-11 mg daily

Food sources: Oysters, beef, pumpkin seeds, lentils, nuts

⚠️ Take with food. Long-term high doses can disturb copper balance.

Supports sleep, muscle relaxation, stress balance and steady heart rhythm.

Sensible dose: 300-400 mg daily (glycinate or citrate are gentle forms)

Food sources: Pumpkin seeds, almonds, spinach, dark chocolate, legumes

⚠️ High doses may cause loose stools - start low. Avoid if you have kidney disease.

Carries oxygen in the blood; low levels cause fatigue, pale skin and brain fog.

Sensible dose: 15-18 mg daily for menstruating women (food first)

Food sources: Red meat, lentils, spinach, tofu, fortified cereals (vitamin C boosts absorption)

⚠️ Only supplement if a doctor confirms low iron. Men and post-menopausal women rarely need it.

Builds and maintains strong bones and teeth.

Sensible dose: 1000-1200 mg daily (from food first)

Food sources: Dairy, fortified plant milks, tofu, sardines, leafy greens

⚠️ Pair with vitamin D. Large supplement doses can be risky - aim for food first.

Supports vision, skin and immunity.

Sensible dose: 700-900 mcg RAE daily (food first)

Food sources: Carrots, sweet potato, pumpkin, leafy greens, liver (small amounts only)

⚠️ High-dose retinol can be harmful in pregnancy - choose beta-carotene from food.

Fat-soluble antioxidant that protects cells from oxidative stress.

Sensible dose: 15 mg daily (food sources are usually enough)

Food sources: Nuts, seeds, spinach, avocado, vegetable oils

⚠️ Extra supplementation is rarely needed - food sources are best.