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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.


Food Sources

What It Does

Works Best With


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*

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*

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*

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*

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*

Biotin, folic acid, vitamins B12, C

B6 (pyridoxine)

Bananas, bell peppers, poultry, spinach, turnip greens

Needed for amino acid and red blood cell creation*

Folic acid, magnesium, vitamins B1, B3, B12

B12 (cobalamin)

Liver, sardines, salmon, shellfish, snapper

Required for production of red blood cells*

B-complex, especially B6 & B12, vitamin E


Eggs, liver, milk, peanuts

Helps keep cell membranes healthy; required for fat metabolism and nerve impulse transmission*

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*

Vitamins B1, B2, B3, B6, B123


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*

Bioflavonoids, iron, magnesium, vitamin E


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*

Boron, calcium, lycopene, magnesium, selenium, zinc, vitamins A, C, E, K


Almonds, chard, spinach, sunflower seeds, whole grains

Nutritional support for healthy cardiovascular function and free-radical defense*

Magnesium, selenium, vitamins B3, C


Animal-sourced and fermented foods

Supports healthy bone formation, as well as bone maintenance*

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.

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