Vitamin And Supplement Cheat Sheet

A place to pool our knowledge and wisdom about supping vitamins and minerals, especially for reactive LO’s and nursing mamas.  This is by no means a complete list, just the specialized stuff we’ve been most interested in in the allergies forum.

 

And some helpful threads:

Supplements – biotin, pantothenic acid, zinc, folate …. ???

Hiding supplements and dense nutrition in foods

 

 

Vitamins:

Vitamin A

  • primary food sources – Liver, egg yolks, butter.  Beta Carotene in orange/yellow plant foods (carrots, sweet potatoes, etc) isn’t converted efficiently or at all in many of us.
  • can supp through milk? – yes*
  • why supp? (1 sentence) – bone and tooth health, gut health, thyroid support, immune support
  • preferred forms – CLO
  • forms to avoid – synthetic
  • places to buy
  • ballpark dosage – https://westonaprice.org/cod-liver-oil/238.html#clarify
  • things to watch for – balance with D, K, riboflavin

 

Vitamin D

  • primary sources – sunlight (when you are taller than your shadow, midday summer sun), small oily fish
  • can supp through milk? – yes*
  • why supp? (1 sentence) – bone and tooth health, immune system health, autoimmune support
  • preferred forms – D3
  • forms to avoid – D2
  • places to buy
  • ballpark dosage
  • things to watch for – test 25 OH D levels for current status

 

Vitamin K

  • primary food sources – K1: leafy greens; K2: grassfed butterfat, bone marrow, natto (soy)
  • can supp through milk? – yes*
  • why supp? (1 sentence) –
  • preferred forms – for K2, most is soy derived.  HVBO and other grassfed butter is a good source. 
  • forms to avoid
  • places to buy – Thorne and Carlson make synthetic K2. 
  • ballpark dosage
  • things to watch for – balance with A and D.  Signs you need more: easy bruising, nosebleeds.  Necessary for tooth remineralization.

 

Vitamin E

  • primary food sources – soy, sunflower seeds
  • can supp through milk?
  • why supp? (1 sentence) – antioxidant
  • preferred forms
  • forms to avoid
  • places to buy
  • ballpark dosage
  • things to watch for – High PUFA intake increases E requirement.

 

Vitamin B1 (Thiamine)

  • primary food sources
  • can supp through milk? – yes
  • why supp? (1 sentence) –
  • preferred forms
  • forms to avoid
  • places to buy
  • ballpark dosage
  • things to watch for

 

Vitamin B2 (Riboflavin)

  • primary food sources
  • can supp through milk? – yes
  • why supp? (1 sentence) – Cracking corners of the mouth, bright red lips/tongue, watery eyes.  Generally enough in a b complex
  • preferred forms
  • forms to avoid
  • places to buy
  • ballpark dosage
  • things to watch for – interacts with vitamin A for skin health. competes for absorption with biotin, B5.

 

Vitamin B3 (Niacin)

  • primary food sources
  • can supp through milk? – yes
  • why supp? (1 sentence) –
  • preferred forms
  • forms to avoid
  • places to buy
  • ballpark dosage
  • things to watch for

 

Vitamin B5 (Pantothenic Acid)

  • primary food sources
  • can supp through milk? – yes
  • why supp? (1 sentence) – Adrenal support, acetylation detox pathway, mitochondria support
  • preferred forms
  • forms to avoid
  • places to buy
  • ballpark dosage
  • things to watch for – works with biotin.

 

Vitamin B6

  • primary food sources – rare meat, bananas
  • can supp through milk? – yes
  • why supp? (1 sentence) – Adrenal support, salicylate support, mag utilization, transsulfuration, general amino acid conversion, EFA conversion, cradle cap
  • preferred forms – P5P
  • forms to avoid
  • places to buy – Thorne capsules don’t taste bad
  • ballpark dosage
  • things to watch for – https://westonaprice.org/abcs-of-nutrition/1640-vegetarianism-and-nutrient-deficiencies.html

 

Biotin

  • food sources – egg yolks, veggies
  • can supp through milk? – yes
  • why supp? (1 sentence) – Higher-than-food doses good for helping with EFA conversion, cradle cap, inflammation, yeast
  • preferred forms
  • forms to avoid
  • places to buy
  • ballpark dosage – 5+mg
  • things to watch for – can cause yeast die off.  competes with B2 and B5 for absorption.  works with B5 in the mitochondria.

 

Folate

  • food sources – leafy greens, liver, lentils
  • can supp through milk? – yes
  • why supp? (1 sentence) – methylation, mood, growth support
  • preferred forms – 5 MTHF (methylfolate), folinic acid (folacal).  Food has a combo of these two forms.
  • forms to avoid – folic acid (can interfere with the good stuff, especially with certain MTHFR genetics)
  • places to buy – Thorne, others.  5mthf is patented, so quality should be similar across brands.
  • ballpark dosage
  • things to watch for – Interacts with B12

 

Vitamin B12

  • food sources – Animal protein
  • can supp through milk? – yes*
  • why supp? (1 sentence) – horrible absorption in many.  necessary for nerves, including those that control the gut.  important for cell differentiation and proliferation (see comments).  important for methylation/detox.
  • preferred forms – methyl-, hydroxy-cobalamin sublingual or drops.  Something that’s not just swallowed.
  • forms to avoid – cyanocobalamin (ineffective)
  • places to buy – Jarrow, Perque, Yasko drops.
  • ballpark dosage – 1000mcg, some go waaaay higher (1000mcg 12x/day).  Remember, it’s not absorbed well at all.
  • things to watch for – may need to push through a bad reaction to see benefits.  too much might cause hyperactivity.  Reactions can build over the course of a week or so, so start slow.

 

Choline

  • food sources – egg yolks, liver, wheat germ.  Indirectly, beets, spinach, folate foods
  • can supp through milk?
  • why supp? (1 sentence) – high triglycerides, low acetylcholine, low dietary intake
  • preferred forms
  • forms to avoid
  • places to buy
  • ballpark dosage
  • things to watch for

 

Vitamin C

  • food sources
  • can supp through milk? – yes
  • why supp? (1 sentence) –
  • preferred forms
  • forms to avoid
  • places to buy
  • ballpark dosage
  • things to watch for

 

Minerals:

Calcium (cal)

  • food sources – Dairy, bone broth, small bones (canned salmon, etc), leafy greens
  • can supp through milk? – no, fixed amount in milk
  • why supp? (1 sentence) – hard to get enough if dairy free
  • preferred forms
  • forms to avoid
  • places to buy
  • ballpark dosage
  • things to watch for – Oxalates bind with calcium and prevent absorption.  Some react poorly to calcium.  Balance with magnesium

 

Magnesium (mag)

  • food sources – hard water,
  • can supp through milk? – depends.
  • why supp? (1 sentence) – Necessary for most enzymes and to regulate cells.  Most are somewhat/very deficient.  Some have greatly increased need.  Adrenal support, focus, anxiety, sleep, bedwetting, noise sensitivity, sensory issues…
  • preferred forms – epsom salt baths, mag oil (mag chloride/nigari flakes), mag glycinate, mag citrate
  • forms to avoid – Mag oxide (poorly absorbed, hit bowel tolerance too soon)
  • places to buy – Natural Calm,
  • ballpark dosage – most are likely deficient.  Orally, go to bowel tolerance (diarrhea) and may still benefit from more transdermally.
  • things to watch for – balance with calcium.  Some kids get hyper after epsom salt baths.

 

Molybdenum (Mo)

  • food sources – Legumes/lentils, other nitrogen fixers, liver?
  • can supp through milk? – no
  • why supp? (1 sentence) – Sulfite sensitivity, asthma, salicylate sensitivity, sulfate detox pathway, connective tissue, sulfur sensitivity
  • preferred forms
  • forms to avoid
  • places to buy – Nutricology drops, bodybio drops
  • ballpark dosage
  • things to watch for – it’s hard to OD, extra just gets peed out.  Interacts with zinc, copper.

 

Zinc

  • food sources – oysters, red meat, pumpkin seeds
  • can supp through milk? – no
  • why supp? (1 sentence) – Sensory stuff, beet pee, hangnails, mouthing stuff, biting nails, white spots on nails
  • preferred forms – 
  • forms to avoid
  • places to buy
  • ballpark dosage – not more than 30mg adult/15mg kid w/o testing.
  • things to watch for – High zinc supps can block absorption of other minerals like copper (and heavy metals).  Can make you nauseous if you take it on an empty stomach.

 

Iron

  • food sources – red meat, legumes
  • can supp through milk? – no
  • why supp? (1 sentence) – low ferritin, iron deficient anemia
  • preferred forms – lactoferrin is from milk, and not an iron supp, but may improve iron absorption.  Iron availability varies widely with heme (animal source) vs non-heme, vitamin C, phytates, etc
  • forms to avoid
  • places to buy
  • ballpark dosage
  • things to watch for – unabsorbed iron can feed bad bacteria in the gut.  Low ferritin despite decent intake points to damage to the gut lining/high turnover.

 

Supplements:

Glutathione

  • food sources – Cruciferous veggies, raw whey, raw egg whites
  • can supp through milk?
  • why supp? (1 sentence) – glutathione detox pathway, oxidative stress
  • preferred forms
  • forms to avoid
  • places to buy
  • ballpark dosage – increase until you feel slight stomach burn, then drop back
  • things to watch for – needs selenium to do its stuff

 

GABA

  • food sources
  • can supp through milk?
  • why supp? (1 sentence) – glutamate/GABA imbalance, language development, seizures, sensory issues
  • preferred forms
  • forms to avoid
  • places to buy
  • ballpark dosage
  • things to watch for – bad reaction (generally weepiness) might indicate need for B12

 

Grapeseed Extract

  • food sources
  • can supp through milk?
  • why supp? (1 sentence) – to reduce ammonia levels
  • preferred forms
  • forms to avoid
  • places to buy
  • ballpark dosage
  • things to watch for

 

 

copy this template to add more:

Substance Name

  • food sources
  • can supp through milk?
  • why supp? (1 sentence) –
  • preferred forms
  • forms to avoid
  • places to buy
  • ballpark dosage
  • things to watch for

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