Vitamins & Their Nutritional Friends

Most people know that vitamins are, as the word suggests, nutrients vital to well-being. But what’s not as well known is that no one vitamin is capable of optimally supporting health all by itself.

Vitamins can only function optimally in the presence of other nutrients, such as essential minerals and other vitamins. That’s one reason nutrition authorities encourage people to consume a diet that primarily consists of whole foods, which naturally contain a wide variety of vitamins and their beneficial cofactors.

It’s also why high-quality multivitamin/mineral supplements provide such a wide range of nutrients: This approach allows each vitamin or mineral to function optimally within the body.

Vitamin	Food Sources	What It Does	Works Best With
A	Eggs, liver, milk; beta-carotene, which the body converts to vitamin A: bell peppers, carrots, chard, collard greens, kale, spinach	Supports immune health and low-light vision; required for normal cell growth and proper gene function*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.	Iron, magnesium, manganese, phosphorus, potassium, protein, selenium, zinc, vitamins B1, B2, B3, B5, B6, C, E
B1 (thiamine)	Asparagus, brussels sprouts, eggplant, mushrooms, peas, spinach, sunflower seeds, tuna	Supports nervous system function; helps the body turn glucose into energy*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.	Magnesium, other Bs, especially B1, B6, B12, folic acid
B2 (riboflavin)	Almonds, eggs, liver, milk, mushrooms, spinach	Supports energy production; recyclesglutathione, a crucial antioxidant created within the body*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.	Folic acid, iron, magnesium, zinc, vitamins B1, B3, B6, B12
B3 (niacin)	Asparagus, chicken, halibut, tuna, salmon	Helps the body process fats; promotes proper cellular functioning*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.	Tryptophan, vitamin B12
B5 (pantothenic acid)	Avocado, broccoli, cauliflower, liver, mushrooms, sunflower seeds, turnip greens, sweet potatoes, whole grains	Promotes the release of energy; used in makingcoenzyme A, required for numerous bodily processes*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.	Biotin, folic acid, vitamins B12, C
B6 (pyridoxine)	Bananas, bell peppers, poultry, spinach, turnip greens	Needed for amino acid and red blood cell creation*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.	Folic acid, magnesium, vitamins B1, B3, B12
B12 (cobalamin)	Liver, sardines, salmon, shellfish, snapper	Required for production of red blood cells*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.	B-complex, especially B6 & B12, vitamin E
Choline¹	Eggs, liver, milk, peanuts	Helps keep cell membranes healthy; required for fat metabolism and nerve impulse transmission*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.	Folic acid, methionine, vitamins B3, B6, B12
Folic Acid²	Asparagus, beets, cauliflower, collard greens, lentils, romaine lettuce, spinach	Supports cell formation and growth, especially red blood cells*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.	Vitamins B1, B2, B3, B6, B12³
C	Bell pepper, broccoli, brussels sprouts, cauliflower, kale, lemons, oranges, parsley, strawberries	Provides nutritional support for healthy free-radical defense; used in the production ofcollagen, a crucial protein found in skin, bone and connective tissue*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.	Bioflavonoids, iron, magnesium, vitamin E
D	Cod, eggs, mackerel, milk (enriched), salmon, sardines, shrimp; also created in skin exposed to sunlight	Needed to build healthy bones; helps support a healthy immune system*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.	Boron, calcium, lycopene, magnesium, selenium, zinc, vitamins A, C, E, K
E	Almonds, chard, spinach, sunflower seeds, whole grains	Nutritional support for healthy cardiovascular function and free-radical defense*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.	Magnesium, selenium, vitamins B3, C
K2	Animal-sourced and fermented foods	Supports healthy bone formation, as well as bone maintenance*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.	Bioflavonoids, calcium, copper, vitamins B5 & D

1. Although technically not a B vitamin, choline is often classified as part of the B-complex because it works closely with other compounds in this class
2. A member of the B vitamin family
3. Folic acid supplementation can mask B12 deficiency; see a practitioner for appropriate testing before use

NOTE: Optimal dosages will vary from person to person; some people may need dosages higher than the Recommended Daily Allowance. Consult a practitioner who can help you formulate an individualized supplementation plan.

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**These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.