Your body uses vitamin C to produce collagen, carnitine, norepinephrine, epinephrine, and various enzymes. Vitamin C also plays a crucial role in maintaining levels of glutathione.

Optimal Vitamin C Intake: 1000mg of vitamin C from supplement per day has many benefits and minimal risks. Oral doses of more than 4000mg per day may cause bowel queasiness, but is unlikely to have any toxic effect on the body. Foods high in vitamin C are citrus fruits, broccoli, spinach, and sweet potatoes. It is important to remember that vitamin C is often lost during the cooking process.

Over 300 enzymes, including those involved in ATP production, depend on this essential mineral.

Optimal Magnesium Intake: 400mg per day from supplements, 400mg from nuts/nut butters, dark chocolate (85+%), seaweed, coffee, tea. There is no evidence of magnesium toxicity from food consumption and the initial symptom of toxicity being reached from high dose supplementation is diarrhea.

They collaborate in many functions such as supporting the immune system and bone health.Vitamin D is mainly manufactured in the skin under exposure to sunlight and is needed for bone mineralization, immune function, and more. Vitamin K2 is needed for activation of certain proteins that control the mineralization of bone and preventing calcification of arteries.

Optimal Vitamin D Intake: 30 minutes of sun exposure to bare skin is the body’s preferred way to produce vitamin D, but vitamin D supplementation can be used as necessary to bring serum levels to 40 ng/dl.

Optimal Vitamin K Intake: 100mcg per day as well as 3 egg yolks, 1/4lb liver per week, organic ghee, fermented vegetables (kimchi, sauerkraut, etc).

They form an extremely important antioxidant, zinc-copper superoxide dismutase, that utilizes these minerals. Copper and zinc optimization may significantly reduce deaths from cardiovascular diseases such as atherosclerosis

Optimal Copper Intake: 2-4mg/day, 1mg from supplement, 1-3mg from beef/lamb liver, oysters, shiitake mushrooms, cocoa/dark chocolate (85%+), squid, lobster.

Optimal Zinc Intake: 15-30mg/day, 10mg from supplement, 15mg from diet).

These essential omega-3 fatty acids are crucial components of cell membranes, contributing to improved cell signaling, enhanced cognitive function, and cardiovascular health.

Optimal Omega-3 Intake: At least two servings of fatty fish per week, which amounts to about 500 milligrams of EPA and DHA combined. Obtaining omega-3s from a variety of sources, including fatty fish, cod liver oil, miso, and walnuts, contributes to a well-rounded and balanced approach to nutrition.

These live microorganisms, such as Lactobacillus and Bifidobacterium, play a crucial role in supporting digestive health, enhancing nutrient absorption, and bolstering the immune system.

Optimal Probiotic Intake: Obtaining probiotics from fermented foods like kimchi, sauerkraut, and miso provides a natural and wholesome approach to support gut health. When these foods are unavailable, a daily intake of at least 10 billion colony-forming units (CFUs) is recommended.