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Vitamin A
PDF (With Links)
PDF (For Printing)
Introduction
How Vitamin A Makes Our Eyes Moist, O...
How Vitamin A Promotes Healthy Vision...
Other Amazing Things Vitamin A Does
Vitamin A in Foods
Getting Vitamin A From Plant Foods Is...
Things That Boost Our Vitamin A
Vegans, Low-Fat Dieters, and Children
Vitamin A Supplements
Vitamin A Toxicity
Wrapping Up
Vitamin B1 (Thiamin)
PDF (With Links)
PDF (For Printing)
Introduction
Thiamin and Glucose Intolerance
Severe Thiamin Deficiency
Thiamin Deficiency Starves the Nervou...
Other Cool Things Thiamin Does
Getting Thiamin From Food
Thiamin Antagonists From Foods and Mi...
Thiamin Antagonists In the Environment
Other Causes of Thiamin Deficiency
Are Thiamin Supplements Safe?
Wrapping Up
Vitamin B2 (Riboflavin)
PDF (With Links)
PDF (For Printing)
Introduction
Amazing Things Riboflavin Does
Riboflavin Deficiency
How Much Riboflavin Do We Need?
Getting Riboflavin From Food
Other Causes of Deficiency
Riboflavin Supplements
Wrapping Up
Vitamin B3 (Niacin)
PDF (With Links)
PDF (For Printing)
Introduction
Why Niacin Is Important
Niacin Deficiency
How to Get Niacin From Food
Protein
Coffee, Grains, and Seeds
The Five Tiers
Making It Simple
Other Causes of Deficiency
Niacin Supplements
Making Niacin Safe
Wrapping Up
Vitamin B5 (Pantothenic Acid)
PDF (For Printing)
PDF (With Links)
Introduction
Pantothenic Acid Deficiency
What B5 Does For Us
Other Cool Things B5 Does
The Great Pantothenate Mystery
B5 in Foods
Watch Out for These If You Don't Want...
B5 Supplements
Wrapping Up
Vitamin B6
PDF (With Links)
PDF (For Printing)
Introduction
What Vitamin B6 Does For Us
Vitamin B6 Deficiency
Vitamin B6 in Foods
Other Reasons for Deficiency
Vitamin B6 Toxicity
Vitamin B6 Supplements
Wrapping Up
Vitamin B7 (Biotin)
PDF (With Links)
PDF (For Printing)
Introduction
What Biotin Does for Us
Getting Biotin From Food
How Much Do We Need?
Pregnancy!
Other Causes of Deficiency
Biotin Supplements
Wrapping Up
Vitamin B9 (Folate)
PDF (With Links)
PDF (For Printing)
Introduction
How Folate Supports Our Health Throug...
Other Cool Things Folate Does
Folate Deficiency
How Much Folate Do We Need?
How to Get Folate From Food
Synthetic Folic Acid
Dietary Patterns
Genetic Variations in Folate Metabolism
Other Causes of Folate Deficiency
Is Folate Toxic?
Folate Supplements
Wrapping Up
Vitamin B12
PDF (With Links)
PDF (For Printing)
Introduction
B12's One Role Outside of Methylation
B12 and Irreversible Nervous System D...
B12 and Folate Interactions
Vitamin B12 in Vegan Foods
Vitamin B12, Meal Timing, and Meal Fr...
Vitamin B12 in Specific Foods
Pernicious Anemia, Gastritis, Vegetar...
Other Causes of B12 Deficiency
Vitamin B12 Supplements
Wrapping Up
Choline
PDF (With Links)
PDF (For Printing)
Introduction
Choline and Methylation
Interactions With B12 and Folate
Choline and MTHFR
Fatty Liver, Fat Digestion, Strength,...
How Much Choline Do We Need?
Choline in Foods
Betaine in Foods
Vegans, Autoimmune Paleo, Egg Allergi...
Men and Women, and Genetics
Choline Toxicity and TMAO
Choline Supplements
Wrapping Up
Vitamin C
PDF (With Links)
PDF (For Printing)
Introduction
Why Vitamin C is Famous
Vitamin C and Scurvy
Vitamin C as an Antioxidant
Vitamin C and Immune Function
Peeing Too Much, Gray Hair, Brain Pow...
Adrenal Hormones, Coloring the Skin, ...
Vitamin C Interactions with B Vitamin...
How Much Vitamin C Do We Need?
Vitamin C, Storage, and Cooking
Vitamin C in Foods: The Five Tiers
Foods With Smaller Amounts
Vitamin C in Animal Foods
Limitations to Using Animal Foods
Vitamin C and Dietary Patterns
Other Things That Hurt Vitamin C Status
Is Vitamin C Toxic?
Vitamin C Supplements
Wrapping Up
Introducing Vitamin D, Calcium, and Phosphorus
PDF (With Links)
PDF (For Printing)
Introduction
Bones, Teeth, Heart Disease, and Kidn...
Balancing Calcium and Phosphorus
The "Introverted" Functions of the Trio
Phosphorus is Distributed in Foods Mo...
Severe Deficiencies: Rickets, Osteoma...
Osteopenia and Osteoporosis
Calcium and Vitamin D Make Bones Stro...
Excess of All Three Cause Soft Tissue...
Toxicities of Calcium and Vitamin D H...
Healthy Levels of Calcium Protect Aga...
Wrapping Up
Vitamin D in Sunshine, Foods, and Supplements
PDF (With Links)
PDF (For Printing)
Introduction
Vitamin D From Sunshine
Naked and Lying Down
Noon on a Summer Day
Balancing the Noon and Morning Sunshine
Vitamin D in Foods: How Much Do We Need?
Vitamin D is Found in the Fat
D2 vs D3
Vitamin D in Foods: The Three Tiers
Fortified Foods, Blood, and Other Foods
Potential Downsides of Vitamin D-Rich...
Vitamin D Supplements
Calcium and Phosphorus in Foods and Supplements
PDF (With Links)
PDF (For Printing)
Introduction
How Much Calcium Do We Need?
Calcium Absorption From Different Foods
Meeting the Calcium Requirement With ...
Calcium in Mineral Water
Calcium Supplements: Safety Concerns
Calcium Supplements: Which Forms Are ...
How Much Phosphorus Do We Need?
It's Hard to Become Deficient in Phos...
What do Fruitarians, Refined Flour-He...
Starvation, Refeeding, and Hungry Bones
Hidden Phosphorus Additives in Proces...
Wrapping It Up
Vitamin E
PDF (For Printing)
PDF (With Links)
Introduction
Vitamin E Prevents Damage to Cellular...
Vitamin E Deficiency
Vitamin E Is Fat-Soluble
Vitamin E is a "Chain-Breaking Antiox...
PUFAs are Uniquely Vulnerable to Oxid...
Should We Use the Vitamin E Amount or...
Vitamin E Cannot Completely Protect P...
Dietary Targets for PUFA and Vitamin E
Other Causes of Vitamin E Deficiency
Vitamin E Supplements
Supplement Recommendations
Switching from High-PUFA to Low-PUFA ...
High-Dose Vitamin E Supplements
Wrapping Up
Vitamin K
PDF (With Links)
PDF (For Printing)
Introduction
Vitamin K and Blood Clotting
Calcium Metabolism, Hormonal Health, ...
The Many Forms of Vitamin K
How Much Vitamin K Do We Need?
Vitamin K in Foods
Carnivore, Vegan, Moms, Kidney Diseas...
Other Things That Hurt Vitamin K Status
Vitamin K Supplements
Balancing the Fat-Soluble Vitamins
Essential Fatty Acids Part 1: Omega-6
PDF (With Links)
PDF (For Printing)
Introduction
Classical Essential Fatty Acid Defici...
EFA Deficiency Required Refined Diets...
Arachidonic Acid Is What's Missing
Arachidonic Acid is the Animal Form o...
Biotin and B6 Help Cure Deficiency
Arachidonic Acid is Needed for Cellul...
Stomach Health, Immune Health, Balanc...
The Dangers of Anti-Inflammatories
How Much Do We Need?
Poor Conversion or Activation is Far ...
Vegan Arachidonic Acid Supplements?
Who Should Worry?
Anti-Inflammatories and Poor Activation
Is There a Toxic Dose?
Wrapping Up
Essential Fatty Acids Part 2: Omega-3
PDF (With Links)
PDF (For Printing)
Introduction
Antagonism Between Omega-6 and Omega-3
A Six-Year-Old Girl Shot in the Stoma...
ALA, EPA, and DHA
How Omega-6 and Omega-3 Can Each Each...
The "Anti-Inflammatory" Effects of EPA
Inflammation Resolution is an Active ...
Other Benefits of DHA
DHA and the Nervous System
Omega-3s, Psychiatric Disorders, and ...
Wrapping Up
Copper
PDF (For Printing)
PDF (With Links)
Introduction
What Copper Does for Us
Copper Deficiency
How Much Copper Do We Need?
Copper in Food
Variation in Food Copper
Other Causes of Deficiency
Copper Toxicity
Copper, Birth Control, and HRT
Copper Supplements
Wrapping Up
Iodine
PDF (With Links)
PDF (For Printing)
Introduction
Why We Need Iodine
Iodine Deficiency
Fibrocystic Breast Disease and Antimi...
How Much Iodine Do We Need?
Iodine In Food: Very Tricky
Iodine Toxicity
Rules of Thumb to Hit the Sweet Spot
Iodine Antagonists
"Healthy" Habits That Hurt Your Iodin...
Iodine Supplements
Wrapping Up
Iron
PDF (For Printing)
PDF (With Links)
Introduction
The Two Faces of Iron
Iron-Deficiency Anemia
Hypothyroidism
Iron Overload and Hemochromatosis
Iron: Cause of and Defense Against Ox...
Iron and Blood Loss
Blood Loss in the Intestines, and Fro...
The Genetics of Iron Overload
Phlebotomy and Blood Donation
Sex, Race, and the Prevalence of Hemo...
How Much Iron Do We Need?
Heme vs. Non-Heme Iron
What Impacts Iron Absorption?
Assumptions Behind the RDA
The RDA
Why the Average Woman Doesn't Need to...
The RDA for Infants, Children, and Ad...
Iron in Foods: The Five Tiers
Enriched Grains
Foods That Aren't Rich in Iron
Why Kale and Broccoli Didn't Make the...
What an Iron-Rich Diet Looks Like
Dietary Patterns That Can Cause Iron ...
Iron Supplements
Iron and Inflammation
Why You Shouldn't Manage Hemochromato...
Wrapping Up
Magnesium
PDF (With Links)
PDF (For Printing)
Introduction
Magnesium is Needed to Make Proteins ...
Magnesium and Proteins
Magnesium and Energy
Magnesium, Calcium, and Other Electro...
Magnesium and Fatigue
Magnesium and Glutamate Sensitivity, ...
Magnesium and Hearing Loss, PMS, Preg...
How Much Magnesium Do We Need?
Magnesium in Foods: The Five Tiers
Dietary Patterns: Carnivore, Autoimmu...
Other Causes of Magnesium Deficiency
Should You Supplement With Magnesium?
Potential Harms of Magnesium Suppleme...
Which Magnesium Supplements Should Yo...
Wrapping Up
Manganese
PDF (With Links)
PDF (For Printing)
Introduction
Manganese Protects Mitochondria, Clea...
Manganese Deficiency: Poor Bone Healt...
Manganese, Osteoporosis, and PMS
How Much Manganese Do We Need?
Absorption of Manganese from Whole Gr...
Manganese in Foods: The Five Tiers
Foods That Don't Make the Cut
Manganese, Plants, Spices, and Carniv...
Manganese Toxicity: Parkinson's Symptoms
Manganese Supplements
Wrapping Up
Molybdenum
PDF (With Links)
PDF (For Printing)
Introduction
The Four Roles of Molybdenum
The Difference Between Sulfite and Su...
Sources of Sulfite: Animal Protein, F...
The Many Dangers of Sulfite: Allergy-...
The One Case of Clinical Molybdenum D...
Genetic Disorders in Molybdenum Metab...
Poor Molybdenum Status: Insomnia, Moo...
How Much Molybdenum Do We Need?
Is the RDA for Molybdenum Enough?
Molybdenum in Foods: The Five Tiers
Foods That Don't Make the Cut
The "Lost Foods" Where the Exact Data...
Variations According to Soil Content ...
Dietary Patterns: Carnivore, Paleo, K...
Sulfate in Supplements Can Interfere ...
Is Molybdenum Toxic?
Molybdenum's Potential Interaction Wi...
Supplementing With Molybdenum
Wrapping Up
Introducing Salt and Potassium
PDF (With Links)
PDF (For Printing)
Introduction
Salt and Potassium Are Hydrating
Salt and Potassium Are Electrolytes
Salt, Potassium, Blood Pressure, and ...
Providing the Energy for Transport
Digestion and Nutrient Absorption
Nutrient Retention and Transport With...
Salt and Potassium in the Nervous System
The Role of Salt and Potassium in Ins...
Potassium Activates Enzymes
Osteoporosis and Kidney Stones
Wrapping Up
How Much Salt and Potassium Do We Need?
PDF (With Links)
PDF (For Printing)
Introduction
Why Do We Crave Salt, but Not Potassium?
Ancestral Intakes of Salt and Potassium
Is It the Ratio That’s Important?
The New Salt and Potassium Guidelines
The Potassium AI
The Sodium AI
Are the Salt and Potassium AIs Adequate?
What They Needed to Set a CDRR
Why There Is No Potassium CDRR
The Sodium CDRR
Where Did the Ratio Go?
How to Balance Salt and Potassium
Wrapping Up
Salt and Potassium in Foods and Supplements
PDF (With Links)
PDF (For Printing)
Introduction
Potassium in Foods: General Principles
Potassium in Foods: The Five Tiers
Dietary Patterns
Potassium Supplements
Salt in Natural Foods
Salt in Processed Foods
When Salt Hides From Taste Buds
Most Salt Intake Comes From Processed...
Don’t Avoid Salting Your Food
Limit Processed Foods and Salt to Taste
Dangerous Changes to Blood Levels
What to Do About It
Wrapping Up
Selenium
PDF (With Links)
PDF (For Printing)
Introduction
The Strange Story Behind Selenium Stu...
The Puzzle Continues in Humans
Selenium Deficiency is a Laboratory o...
Selenium Protects Against Oxidative S...
Selenium Is Needed for Thyroid Health
Other Roles of Selenium
Selenium and the Soil
Signs of Selenium Deficiency and Toxi...
Selenium Deficiency
Selenium Toxicity
The Importance of Measuring Blood Levels
How Much Selenium Do We Need?
Selenium in Foods: General Principles
Selenium in Foods: The Five Tiers
Getting Enough Selenium Through Diet
Selenium Is Still About the Soil
Should You Supplement With Selenium?
What Form of Selenium is Best?
It’s Not Just About Selenium
Wrapping Up
Zinc
PDF (With Links)
PDF (For Printing)
Introduction
The Discovery of Zinc Deficiency
Zinc Deficiency Today
The Many Roles of Zinc
How Much Zinc Do We Need?
The Threat of Phytate
Animal Protein and Sour Acids Enhance...
Zinc in Foods: General Principles
Zinc in Foods: The Five Tiers
What Happened in That First Case of Z...
Dietary Patterns
It’s Not All About Diet
Zinc Toxicity
Zinc Supplements
Killing a Cold With Zinc
Wrapping Up
Products
Course
1. Vitamins and Minerals 101 Premium
1. Vitamins and Minerals 101 Premium
1. Vitamins and Minerals 101 Premium
Buy now
Learn more
This Dashboard has Moved!
Vitamin A
PDF (With Links)
PDF (For Printing)
Introduction
How Vitamin A Makes Our Eyes Moist, O...
How Vitamin A Promotes Healthy Vision...
Other Amazing Things Vitamin A Does
Vitamin A in Foods
Getting Vitamin A From Plant Foods Is...
Things That Boost Our Vitamin A
Vegans, Low-Fat Dieters, and Children
Vitamin A Supplements
Vitamin A Toxicity
Wrapping Up
Vitamin B1 (Thiamin)
PDF (With Links)
PDF (For Printing)
Introduction
Thiamin and Glucose Intolerance
Severe Thiamin Deficiency
Thiamin Deficiency Starves the Nervou...
Other Cool Things Thiamin Does
Getting Thiamin From Food
Thiamin Antagonists From Foods and Mi...
Thiamin Antagonists In the Environment
Other Causes of Thiamin Deficiency
Are Thiamin Supplements Safe?
Wrapping Up
Vitamin B2 (Riboflavin)
PDF (With Links)
PDF (For Printing)
Introduction
Amazing Things Riboflavin Does
Riboflavin Deficiency
How Much Riboflavin Do We Need?
Getting Riboflavin From Food
Other Causes of Deficiency
Riboflavin Supplements
Wrapping Up
Vitamin B3 (Niacin)
PDF (With Links)
PDF (For Printing)
Introduction
Why Niacin Is Important
Niacin Deficiency
How to Get Niacin From Food
Protein
Coffee, Grains, and Seeds
The Five Tiers
Making It Simple
Other Causes of Deficiency
Niacin Supplements
Making Niacin Safe
Wrapping Up
Vitamin B5 (Pantothenic Acid)
PDF (For Printing)
PDF (With Links)
Introduction
Pantothenic Acid Deficiency
What B5 Does For Us
Other Cool Things B5 Does
The Great Pantothenate Mystery
B5 in Foods
Watch Out for These If You Don't Want...
B5 Supplements
Wrapping Up
Vitamin B6
PDF (With Links)
PDF (For Printing)
Introduction
What Vitamin B6 Does For Us
Vitamin B6 Deficiency
Vitamin B6 in Foods
Other Reasons for Deficiency
Vitamin B6 Toxicity
Vitamin B6 Supplements
Wrapping Up
Vitamin B7 (Biotin)
PDF (With Links)
PDF (For Printing)
Introduction
What Biotin Does for Us
Getting Biotin From Food
How Much Do We Need?
Pregnancy!
Other Causes of Deficiency
Biotin Supplements
Wrapping Up
Vitamin B9 (Folate)
PDF (With Links)
PDF (For Printing)
Introduction
How Folate Supports Our Health Throug...
Other Cool Things Folate Does
Folate Deficiency
How Much Folate Do We Need?
How to Get Folate From Food
Synthetic Folic Acid
Dietary Patterns
Genetic Variations in Folate Metabolism
Other Causes of Folate Deficiency
Is Folate Toxic?
Folate Supplements
Wrapping Up
Vitamin B12
PDF (With Links)
PDF (For Printing)
Introduction
B12's One Role Outside of Methylation
B12 and Irreversible Nervous System D...
B12 and Folate Interactions
Vitamin B12 in Vegan Foods
Vitamin B12, Meal Timing, and Meal Fr...
Vitamin B12 in Specific Foods
Pernicious Anemia, Gastritis, Vegetar...
Other Causes of B12 Deficiency
Vitamin B12 Supplements
Wrapping Up
Choline
PDF (With Links)
PDF (For Printing)
Introduction
Choline and Methylation
Interactions With B12 and Folate
Choline and MTHFR
Fatty Liver, Fat Digestion, Strength,...
How Much Choline Do We Need?
Choline in Foods
Betaine in Foods
Vegans, Autoimmune Paleo, Egg Allergi...
Men and Women, and Genetics
Choline Toxicity and TMAO
Choline Supplements
Wrapping Up
Vitamin C
PDF (With Links)
PDF (For Printing)
Introduction
Why Vitamin C is Famous
Vitamin C and Scurvy
Vitamin C as an Antioxidant
Vitamin C and Immune Function
Peeing Too Much, Gray Hair, Brain Pow...
Adrenal Hormones, Coloring the Skin, ...
Vitamin C Interactions with B Vitamin...
How Much Vitamin C Do We Need?
Vitamin C, Storage, and Cooking
Vitamin C in Foods: The Five Tiers
Foods With Smaller Amounts
Vitamin C in Animal Foods
Limitations to Using Animal Foods
Vitamin C and Dietary Patterns
Other Things That Hurt Vitamin C Status
Is Vitamin C Toxic?
Vitamin C Supplements
Wrapping Up
Introducing Vitamin D, Calcium, and Phosphorus
PDF (With Links)
PDF (For Printing)
Introduction
Bones, Teeth, Heart Disease, and Kidn...
Balancing Calcium and Phosphorus
The "Introverted" Functions of the Trio
Phosphorus is Distributed in Foods Mo...
Severe Deficiencies: Rickets, Osteoma...
Osteopenia and Osteoporosis
Calcium and Vitamin D Make Bones Stro...
Excess of All Three Cause Soft Tissue...
Toxicities of Calcium and Vitamin D H...
Healthy Levels of Calcium Protect Aga...
Wrapping Up
Vitamin D in Sunshine, Foods, and Supplements
PDF (With Links)
PDF (For Printing)
Introduction
Vitamin D From Sunshine
Naked and Lying Down
Noon on a Summer Day
Balancing the Noon and Morning Sunshine
Vitamin D in Foods: How Much Do We Need?
Vitamin D is Found in the Fat
D2 vs D3
Vitamin D in Foods: The Three Tiers
Fortified Foods, Blood, and Other Foods
Potential Downsides of Vitamin D-Rich...
Vitamin D Supplements
Calcium and Phosphorus in Foods and Supplements
PDF (With Links)
PDF (For Printing)
Introduction
How Much Calcium Do We Need?
Calcium Absorption From Different Foods
Meeting the Calcium Requirement With ...
Calcium in Mineral Water
Calcium Supplements: Safety Concerns
Calcium Supplements: Which Forms Are ...
How Much Phosphorus Do We Need?
It's Hard to Become Deficient in Phos...
What do Fruitarians, Refined Flour-He...
Starvation, Refeeding, and Hungry Bones
Hidden Phosphorus Additives in Proces...
Wrapping It Up
Vitamin E
PDF (For Printing)
PDF (With Links)
Introduction
Vitamin E Prevents Damage to Cellular...
Vitamin E Deficiency
Vitamin E Is Fat-Soluble
Vitamin E is a "Chain-Breaking Antiox...
PUFAs are Uniquely Vulnerable to Oxid...
Should We Use the Vitamin E Amount or...
Vitamin E Cannot Completely Protect P...
Dietary Targets for PUFA and Vitamin E
Other Causes of Vitamin E Deficiency
Vitamin E Supplements
Supplement Recommendations
Switching from High-PUFA to Low-PUFA ...
High-Dose Vitamin E Supplements
Wrapping Up
Vitamin K
PDF (With Links)
PDF (For Printing)
Introduction
Vitamin K and Blood Clotting
Calcium Metabolism, Hormonal Health, ...
The Many Forms of Vitamin K
How Much Vitamin K Do We Need?
Vitamin K in Foods
Carnivore, Vegan, Moms, Kidney Diseas...
Other Things That Hurt Vitamin K Status
Vitamin K Supplements
Balancing the Fat-Soluble Vitamins
Essential Fatty Acids Part 1: Omega-6
PDF (With Links)
PDF (For Printing)
Introduction
Classical Essential Fatty Acid Defici...
EFA Deficiency Required Refined Diets...
Arachidonic Acid Is What's Missing
Arachidonic Acid is the Animal Form o...
Biotin and B6 Help Cure Deficiency
Arachidonic Acid is Needed for Cellul...
Stomach Health, Immune Health, Balanc...
The Dangers of Anti-Inflammatories
How Much Do We Need?
Poor Conversion or Activation is Far ...
Vegan Arachidonic Acid Supplements?
Who Should Worry?
Anti-Inflammatories and Poor Activation
Is There a Toxic Dose?
Wrapping Up
Essential Fatty Acids Part 2: Omega-3
PDF (With Links)
PDF (For Printing)
Introduction
Antagonism Between Omega-6 and Omega-3
A Six-Year-Old Girl Shot in the Stoma...
ALA, EPA, and DHA
How Omega-6 and Omega-3 Can Each Each...
The "Anti-Inflammatory" Effects of EPA
Inflammation Resolution is an Active ...
Other Benefits of DHA
DHA and the Nervous System
Omega-3s, Psychiatric Disorders, and ...
Wrapping Up
Copper
PDF (For Printing)
PDF (With Links)
Introduction
What Copper Does for Us
Copper Deficiency
How Much Copper Do We Need?
Copper in Food
Variation in Food Copper
Other Causes of Deficiency
Copper Toxicity
Copper, Birth Control, and HRT
Copper Supplements
Wrapping Up
Iodine
PDF (With Links)
PDF (For Printing)
Introduction
Why We Need Iodine
Iodine Deficiency
Fibrocystic Breast Disease and Antimi...
How Much Iodine Do We Need?
Iodine In Food: Very Tricky
Iodine Toxicity
Rules of Thumb to Hit the Sweet Spot
Iodine Antagonists
"Healthy" Habits That Hurt Your Iodin...
Iodine Supplements
Wrapping Up
Iron
PDF (For Printing)
PDF (With Links)
Introduction
The Two Faces of Iron
Iron-Deficiency Anemia
Hypothyroidism
Iron Overload and Hemochromatosis
Iron: Cause of and Defense Against Ox...
Iron and Blood Loss
Blood Loss in the Intestines, and Fro...
The Genetics of Iron Overload
Phlebotomy and Blood Donation
Sex, Race, and the Prevalence of Hemo...
How Much Iron Do We Need?
Heme vs. Non-Heme Iron
What Impacts Iron Absorption?
Assumptions Behind the RDA
The RDA
Why the Average Woman Doesn't Need to...
The RDA for Infants, Children, and Ad...
Iron in Foods: The Five Tiers
Enriched Grains
Foods That Aren't Rich in Iron
Why Kale and Broccoli Didn't Make the...
What an Iron-Rich Diet Looks Like
Dietary Patterns That Can Cause Iron ...
Iron Supplements
Iron and Inflammation
Why You Shouldn't Manage Hemochromato...
Wrapping Up
Magnesium
PDF (With Links)
PDF (For Printing)
Introduction
Magnesium is Needed to Make Proteins ...
Magnesium and Proteins
Magnesium and Energy
Magnesium, Calcium, and Other Electro...
Magnesium and Fatigue
Magnesium and Glutamate Sensitivity, ...
Magnesium and Hearing Loss, PMS, Preg...
How Much Magnesium Do We Need?
Magnesium in Foods: The Five Tiers
Dietary Patterns: Carnivore, Autoimmu...
Other Causes of Magnesium Deficiency
Should You Supplement With Magnesium?
Potential Harms of Magnesium Suppleme...
Which Magnesium Supplements Should Yo...
Wrapping Up
Manganese
PDF (With Links)
PDF (For Printing)
Introduction
Manganese Protects Mitochondria, Clea...
Manganese Deficiency: Poor Bone Healt...
Manganese, Osteoporosis, and PMS
How Much Manganese Do We Need?
Absorption of Manganese from Whole Gr...
Manganese in Foods: The Five Tiers
Foods That Don't Make the Cut
Manganese, Plants, Spices, and Carniv...
Manganese Toxicity: Parkinson's Symptoms
Manganese Supplements
Wrapping Up
Molybdenum
PDF (With Links)
PDF (For Printing)
Introduction
The Four Roles of Molybdenum
The Difference Between Sulfite and Su...
Sources of Sulfite: Animal Protein, F...
The Many Dangers of Sulfite: Allergy-...
The One Case of Clinical Molybdenum D...
Genetic Disorders in Molybdenum Metab...
Poor Molybdenum Status: Insomnia, Moo...
How Much Molybdenum Do We Need?
Is the RDA for Molybdenum Enough?
Molybdenum in Foods: The Five Tiers
Foods That Don't Make the Cut
The "Lost Foods" Where the Exact Data...
Variations According to Soil Content ...
Dietary Patterns: Carnivore, Paleo, K...
Sulfate in Supplements Can Interfere ...
Is Molybdenum Toxic?
Molybdenum's Potential Interaction Wi...
Supplementing With Molybdenum
Wrapping Up
Introducing Salt and Potassium
PDF (With Links)
PDF (For Printing)
Introduction
Salt and Potassium Are Hydrating
Salt and Potassium Are Electrolytes
Salt, Potassium, Blood Pressure, and ...
Providing the Energy for Transport
Digestion and Nutrient Absorption
Nutrient Retention and Transport With...
Salt and Potassium in the Nervous System
The Role of Salt and Potassium in Ins...
Potassium Activates Enzymes
Osteoporosis and Kidney Stones
Wrapping Up
How Much Salt and Potassium Do We Need?
PDF (With Links)
PDF (For Printing)
Introduction
Why Do We Crave Salt, but Not Potassium?
Ancestral Intakes of Salt and Potassium
Is It the Ratio That’s Important?
The New Salt and Potassium Guidelines
The Potassium AI
The Sodium AI
Are the Salt and Potassium AIs Adequate?
What They Needed to Set a CDRR
Why There Is No Potassium CDRR
The Sodium CDRR
Where Did the Ratio Go?
How to Balance Salt and Potassium
Wrapping Up
Salt and Potassium in Foods and Supplements
PDF (With Links)
PDF (For Printing)
Introduction
Potassium in Foods: General Principles
Potassium in Foods: The Five Tiers
Dietary Patterns
Potassium Supplements
Salt in Natural Foods
Salt in Processed Foods
When Salt Hides From Taste Buds
Most Salt Intake Comes From Processed...
Don’t Avoid Salting Your Food
Limit Processed Foods and Salt to Taste
Dangerous Changes to Blood Levels
What to Do About It
Wrapping Up
Selenium
PDF (With Links)
PDF (For Printing)
Introduction
The Strange Story Behind Selenium Stu...
The Puzzle Continues in Humans
Selenium Deficiency is a Laboratory o...
Selenium Protects Against Oxidative S...
Selenium Is Needed for Thyroid Health
Other Roles of Selenium
Selenium and the Soil
Signs of Selenium Deficiency and Toxi...
Selenium Deficiency
Selenium Toxicity
The Importance of Measuring Blood Levels
How Much Selenium Do We Need?
Selenium in Foods: General Principles
Selenium in Foods: The Five Tiers
Getting Enough Selenium Through Diet
Selenium Is Still About the Soil
Should You Supplement With Selenium?
What Form of Selenium is Best?
It’s Not Just About Selenium
Wrapping Up
Zinc
PDF (With Links)
PDF (For Printing)
Introduction
The Discovery of Zinc Deficiency
Zinc Deficiency Today
The Many Roles of Zinc
How Much Zinc Do We Need?
The Threat of Phytate
Animal Protein and Sour Acids Enhance...
Zinc in Foods: General Principles
Zinc in Foods: The Five Tiers
What Happened in That First Case of Z...
Dietary Patterns
It’s Not All About Diet
Zinc Toxicity
Zinc Supplements
Killing a Cold With Zinc
Wrapping Up
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Vitamin A
13 Lessons
PDF (With Links)
PDF (For Printing)
Introduction
How Vitamin A Makes Our Eyes Moist, O...
How Vitamin A Promotes Healthy Vision...
Other Amazing Things Vitamin A Does
Vitamin A in Foods
Getting Vitamin A From Plant Foods Is...
Things That Boost Our Vitamin A
Vegans, Low-Fat Dieters, and Children
Vitamin A Supplements
Vitamin A Toxicity
Wrapping Up
Vitamin B1 (Thiamin)
13 Lessons
PDF (With Links)
PDF (For Printing)
Introduction
Thiamin and Glucose Intolerance
Severe Thiamin Deficiency
Thiamin Deficiency Starves the Nervou...
Other Cool Things Thiamin Does
Getting Thiamin From Food
Thiamin Antagonists From Foods and Mi...
Thiamin Antagonists In the Environment
Other Causes of Thiamin Deficiency
Are Thiamin Supplements Safe?
Wrapping Up
Vitamin B2 (Riboflavin)
10 Lessons
PDF (With Links)
PDF (For Printing)
Introduction
Amazing Things Riboflavin Does
Riboflavin Deficiency
How Much Riboflavin Do We Need?
Getting Riboflavin From Food
Other Causes of Deficiency
Riboflavin Supplements
Wrapping Up
Vitamin B3 (Niacin)
14 Lessons
PDF (With Links)
PDF (For Printing)
Introduction
Why Niacin Is Important
Niacin Deficiency
How to Get Niacin From Food
Protein
Coffee, Grains, and Seeds
The Five Tiers
Making It Simple
Other Causes of Deficiency
Niacin Supplements
Making Niacin Safe
Wrapping Up
Vitamin B5 (Pantothenic Acid)
11 Lessons
PDF (For Printing)
PDF (With Links)
Introduction
Pantothenic Acid Deficiency
What B5 Does For Us
Other Cool Things B5 Does
The Great Pantothenate Mystery
B5 in Foods
Watch Out for These If You Don't Want...
B5 Supplements
Wrapping Up
Vitamin B6
10 Lessons
PDF (With Links)
PDF (For Printing)
Introduction
What Vitamin B6 Does For Us
Vitamin B6 Deficiency
Vitamin B6 in Foods
Other Reasons for Deficiency
Vitamin B6 Toxicity
Vitamin B6 Supplements
Wrapping Up
Vitamin B7 (Biotin)
10 Lessons
PDF (With Links)
PDF (For Printing)
Introduction
What Biotin Does for Us
Getting Biotin From Food
How Much Do We Need?
Pregnancy!
Other Causes of Deficiency
Biotin Supplements
Wrapping Up
Vitamin B9 (Folate)
15 Lessons
PDF (With Links)
PDF (For Printing)
Introduction
How Folate Supports Our Health Throug...
Other Cool Things Folate Does
Folate Deficiency
How Much Folate Do We Need?
How to Get Folate From Food
Synthetic Folic Acid
Dietary Patterns
Genetic Variations in Folate Metabolism
Other Causes of Folate Deficiency
Is Folate Toxic?
Folate Supplements
Wrapping Up
Vitamin B12
13 Lessons
PDF (With Links)
PDF (For Printing)
Introduction
B12's One Role Outside of Methylation
B12 and Irreversible Nervous System D...
B12 and Folate Interactions
Vitamin B12 in Vegan Foods
Vitamin B12, Meal Timing, and Meal Fr...
Vitamin B12 in Specific Foods
Pernicious Anemia, Gastritis, Vegetar...
Other Causes of B12 Deficiency
Vitamin B12 Supplements
Wrapping Up
Choline
15 Lessons
PDF (With Links)
PDF (For Printing)
Introduction
Choline and Methylation
Interactions With B12 and Folate
Choline and MTHFR
Fatty Liver, Fat Digestion, Strength,...
How Much Choline Do We Need?
Choline in Foods
Betaine in Foods
Vegans, Autoimmune Paleo, Egg Allergi...
Men and Women, and Genetics
Choline Toxicity and TMAO
Choline Supplements
Wrapping Up
Vitamin C
21 Lessons
PDF (With Links)
PDF (For Printing)
Introduction
Why Vitamin C is Famous
Vitamin C and Scurvy
Vitamin C as an Antioxidant
Vitamin C and Immune Function
Peeing Too Much, Gray Hair, Brain Pow...
Adrenal Hormones, Coloring the Skin, ...
Vitamin C Interactions with B Vitamin...
How Much Vitamin C Do We Need?
Vitamin C, Storage, and Cooking
Vitamin C in Foods: The Five Tiers
Foods With Smaller Amounts
Vitamin C in Animal Foods
Limitations to Using Animal Foods
Vitamin C and Dietary Patterns
Other Things That Hurt Vitamin C Status
Is Vitamin C Toxic?
Vitamin C Supplements
Wrapping Up
Introducing Vitamin D, Calcium, and Phosphorus
14 Lessons
PDF (With Links)
PDF (For Printing)
Introduction
Bones, Teeth, Heart Disease, and Kidn...
Balancing Calcium and Phosphorus
The "Introverted" Functions of the Trio
Phosphorus is Distributed in Foods Mo...
Severe Deficiencies: Rickets, Osteoma...
Osteopenia and Osteoporosis
Calcium and Vitamin D Make Bones Stro...
Excess of All Three Cause Soft Tissue...
Toxicities of Calcium and Vitamin D H...
Healthy Levels of Calcium Protect Aga...
Wrapping Up
Vitamin D in Sunshine, Foods, and Supplements
14 Lessons
PDF (With Links)
PDF (For Printing)
Introduction
Vitamin D From Sunshine
Naked and Lying Down
Noon on a Summer Day
Balancing the Noon and Morning Sunshine
Vitamin D in Foods: How Much Do We Need?
Vitamin D is Found in the Fat
D2 vs D3
Vitamin D in Foods: The Three Tiers
Fortified Foods, Blood, and Other Foods
Potential Downsides of Vitamin D-Rich...
Vitamin D Supplements
Calcium and Phosphorus in Foods and Supplements
15 Lessons
PDF (With Links)
PDF (For Printing)
Introduction
How Much Calcium Do We Need?
Calcium Absorption From Different Foods
Meeting the Calcium Requirement With ...
Calcium in Mineral Water
Calcium Supplements: Safety Concerns
Calcium Supplements: Which Forms Are ...
How Much Phosphorus Do We Need?
It's Hard to Become Deficient in Phos...
What do Fruitarians, Refined Flour-He...
Starvation, Refeeding, and Hungry Bones
Hidden Phosphorus Additives in Proces...
Wrapping It Up
Vitamin E
17 Lessons
PDF (For Printing)
PDF (With Links)
Introduction
Vitamin E Prevents Damage to Cellular...
Vitamin E Deficiency
Vitamin E Is Fat-Soluble
Vitamin E is a "Chain-Breaking Antiox...
PUFAs are Uniquely Vulnerable to Oxid...
Should We Use the Vitamin E Amount or...
Vitamin E Cannot Completely Protect P...
Dietary Targets for PUFA and Vitamin E
Other Causes of Vitamin E Deficiency
Vitamin E Supplements
Supplement Recommendations
Switching from High-PUFA to Low-PUFA ...
High-Dose Vitamin E Supplements
Wrapping Up
Vitamin K
12 Lessons
PDF (With Links)
PDF (For Printing)
Introduction
Vitamin K and Blood Clotting
Calcium Metabolism, Hormonal Health, ...
The Many Forms of Vitamin K
How Much Vitamin K Do We Need?
Vitamin K in Foods
Carnivore, Vegan, Moms, Kidney Diseas...
Other Things That Hurt Vitamin K Status
Vitamin K Supplements
Balancing the Fat-Soluble Vitamins
Essential Fatty Acids Part 1: Omega-6
18 Lessons
PDF (With Links)
PDF (For Printing)
Introduction
Classical Essential Fatty Acid Defici...
EFA Deficiency Required Refined Diets...
Arachidonic Acid Is What's Missing
Arachidonic Acid is the Animal Form o...
Biotin and B6 Help Cure Deficiency
Arachidonic Acid is Needed for Cellul...
Stomach Health, Immune Health, Balanc...
The Dangers of Anti-Inflammatories
How Much Do We Need?
Poor Conversion or Activation is Far ...
Vegan Arachidonic Acid Supplements?
Who Should Worry?
Anti-Inflammatories and Poor Activation
Is There a Toxic Dose?
Wrapping Up
Essential Fatty Acids Part 2: Omega-3
13 Lessons
PDF (With Links)
PDF (For Printing)
Introduction
Antagonism Between Omega-6 and Omega-3
A Six-Year-Old Girl Shot in the Stoma...
ALA, EPA, and DHA
How Omega-6 and Omega-3 Can Each Each...
The "Anti-Inflammatory" Effects of EPA
Inflammation Resolution is an Active ...
Other Benefits of DHA
DHA and the Nervous System
Omega-3s, Psychiatric Disorders, and ...
Wrapping Up
Copper
13 Lessons
PDF (For Printing)
PDF (With Links)
Introduction
What Copper Does for Us
Copper Deficiency
How Much Copper Do We Need?
Copper in Food
Variation in Food Copper
Other Causes of Deficiency
Copper Toxicity
Copper, Birth Control, and HRT
Copper Supplements
Wrapping Up
Iodine
14 Lessons
PDF (With Links)
PDF (For Printing)
Introduction
Why We Need Iodine
Iodine Deficiency
Fibrocystic Breast Disease and Antimi...
How Much Iodine Do We Need?
Iodine In Food: Very Tricky
Iodine Toxicity
Rules of Thumb to Hit the Sweet Spot
Iodine Antagonists
"Healthy" Habits That Hurt Your Iodin...
Iodine Supplements
Wrapping Up
Iron
30 Lessons
PDF (For Printing)
PDF (With Links)
Introduction
The Two Faces of Iron
Iron-Deficiency Anemia
Hypothyroidism
Iron Overload and Hemochromatosis
Iron: Cause of and Defense Against Ox...
Iron and Blood Loss
Blood Loss in the Intestines, and Fro...
The Genetics of Iron Overload
Phlebotomy and Blood Donation
Sex, Race, and the Prevalence of Hemo...
How Much Iron Do We Need?
Heme vs. Non-Heme Iron
What Impacts Iron Absorption?
Assumptions Behind the RDA
The RDA
Why the Average Woman Doesn't Need to...
The RDA for Infants, Children, and Ad...
Iron in Foods: The Five Tiers
Enriched Grains
Foods That Aren't Rich in Iron
Why Kale and Broccoli Didn't Make the...
What an Iron-Rich Diet Looks Like
Dietary Patterns That Can Cause Iron ...
Iron Supplements
Iron and Inflammation
Why You Shouldn't Manage Hemochromato...
Wrapping Up
Magnesium
18 Lessons
PDF (With Links)
PDF (For Printing)
Introduction
Magnesium is Needed to Make Proteins ...
Magnesium and Proteins
Magnesium and Energy
Magnesium, Calcium, and Other Electro...
Magnesium and Fatigue
Magnesium and Glutamate Sensitivity, ...
Magnesium and Hearing Loss, PMS, Preg...
How Much Magnesium Do We Need?
Magnesium in Foods: The Five Tiers
Dietary Patterns: Carnivore, Autoimmu...
Other Causes of Magnesium Deficiency
Should You Supplement With Magnesium?
Potential Harms of Magnesium Suppleme...
Which Magnesium Supplements Should Yo...
Wrapping Up
Manganese
14 Lessons
PDF (With Links)
PDF (For Printing)
Introduction
Manganese Protects Mitochondria, Clea...
Manganese Deficiency: Poor Bone Healt...
Manganese, Osteoporosis, and PMS
How Much Manganese Do We Need?
Absorption of Manganese from Whole Gr...
Manganese in Foods: The Five Tiers
Foods That Don't Make the Cut
Manganese, Plants, Spices, and Carniv...
Manganese Toxicity: Parkinson's Symptoms
Manganese Supplements
Wrapping Up
Molybdenum
22 Lessons
PDF (With Links)
PDF (For Printing)
Introduction
The Four Roles of Molybdenum
The Difference Between Sulfite and Su...
Sources of Sulfite: Animal Protein, F...
The Many Dangers of Sulfite: Allergy-...
The One Case of Clinical Molybdenum D...
Genetic Disorders in Molybdenum Metab...
Poor Molybdenum Status: Insomnia, Moo...
How Much Molybdenum Do We Need?
Is the RDA for Molybdenum Enough?
Molybdenum in Foods: The Five Tiers
Foods That Don't Make the Cut
The "Lost Foods" Where the Exact Data...
Variations According to Soil Content ...
Dietary Patterns: Carnivore, Paleo, K...
Sulfate in Supplements Can Interfere ...
Is Molybdenum Toxic?
Molybdenum's Potential Interaction Wi...
Supplementing With Molybdenum
Wrapping Up
Introducing Salt and Potassium
14 Lessons
PDF (With Links)
PDF (For Printing)
Introduction
Salt and Potassium Are Hydrating
Salt and Potassium Are Electrolytes
Salt, Potassium, Blood Pressure, and ...
Providing the Energy for Transport
Digestion and Nutrient Absorption
Nutrient Retention and Transport With...
Salt and Potassium in the Nervous System
The Role of Salt and Potassium in Ins...
Potassium Activates Enzymes
Osteoporosis and Kidney Stones
Wrapping Up
How Much Salt and Potassium Do We Need?
16 Lessons
PDF (With Links)
PDF (For Printing)
Introduction
Why Do We Crave Salt, but Not Potassium?
Ancestral Intakes of Salt and Potassium
Is It the Ratio That’s Important?
The New Salt and Potassium Guidelines
The Potassium AI
The Sodium AI
Are the Salt and Potassium AIs Adequate?
What They Needed to Set a CDRR
Why There Is No Potassium CDRR
The Sodium CDRR
Where Did the Ratio Go?
How to Balance Salt and Potassium
Wrapping Up
Salt and Potassium in Foods and Supplements
16 Lessons
PDF (With Links)
PDF (For Printing)
Introduction
Potassium in Foods: General Principles
Potassium in Foods: The Five Tiers
Dietary Patterns
Potassium Supplements
Salt in Natural Foods
Salt in Processed Foods
When Salt Hides From Taste Buds
Most Salt Intake Comes From Processed...
Don’t Avoid Salting Your Food
Limit Processed Foods and Salt to Taste
Dangerous Changes to Blood Levels
What to Do About It
Wrapping Up
Selenium
23 Lessons
PDF (With Links)
PDF (For Printing)
Introduction
The Strange Story Behind Selenium Stu...
The Puzzle Continues in Humans
Selenium Deficiency is a Laboratory o...
Selenium Protects Against Oxidative S...
Selenium Is Needed for Thyroid Health
Other Roles of Selenium
Selenium and the Soil
Signs of Selenium Deficiency and Toxi...
Selenium Deficiency
Selenium Toxicity
The Importance of Measuring Blood Levels
How Much Selenium Do We Need?
Selenium in Foods: General Principles
Selenium in Foods: The Five Tiers
Getting Enough Selenium Through Diet
Selenium Is Still About the Soil
Should You Supplement With Selenium?
What Form of Selenium is Best?
It’s Not Just About Selenium
Wrapping Up
Zinc
18 Lessons
PDF (With Links)
PDF (For Printing)
Introduction
The Discovery of Zinc Deficiency
Zinc Deficiency Today
The Many Roles of Zinc
How Much Zinc Do We Need?
The Threat of Phytate
Animal Protein and Sour Acids Enhance...
Zinc in Foods: General Principles
Zinc in Foods: The Five Tiers
What Happened in That First Case of Z...
Dietary Patterns
It’s Not All About Diet
Zinc Toxicity
Zinc Supplements
Killing a Cold With Zinc
Wrapping Up