Vitamin A
1 hardboiled egg 8%
28 grams cheese 8%
1 cup milk 9%
1 tablespoon butter 11%
1 cup cooked broccoli 13%
1 cup lettuce 23%
1 large red capsicum 29%
1 cup rock melon 33%
1 cup cooked silver beet 60%
1 cup cooked spinach 105%
1 cup cooked pumpkin 127%
1 cup cooked carrot 148%
1 cup baked sweet potato 214%
1 tablespoon cod liver oil 453%
OPTION 1 – Foods to 100%
OPTION 2 – 1 teaspoon Cod liver oil = 151%
OPTION 3 – Cod liver oil extra strength 180 softgels $35.27 NOW brand, take 2 softgels with Mega D3 and K2. Take only 1 softgel if you are eating plenty of Vitamin A foods.
AVOID SYNTHETIC VITAMIN A DUE TO ADVERSE SIDE EFFECTS IF TAKEN INCORRECTLY
Vitamin B1
1 cup cooked brown rice 30%
1 cup cooked green peas 35%
170 grams pork chops 96%
OPTION 1 – Foods to 100%
OPTION 2 – B1 supplement (Life extension, Mega Benfotiamine 250mg, 120 veg capsules)
Note – less bioavailability with thiamine hydrochloride and thiamine mononitrate
Note – more availability with Benfotiamine (3 to 5 times more than thiamine hydrochloride. (Don’t take this supplement with tea or coffee)
Vitamin B2
1 large egg 20%
1 avocado 20%
28 grams of almonds 25%
1 cup cooked spinach 33%
170 grams of pork chops 35%
1 cup cooked mushroom 38%
170 grams salmon 64%
450ml milk 69%
170 grams beef 112%
OPTION 1 – Foods to 100%
OPTION 2 – Supplement (Natural Factors, Biocoenzymated B2, Riboflavin 5 – Phosphate, 50mg, 30 vege capsules)
Note – less bioavailability with riboflavin
Note – more availability with Riboflavin 5 – Phosphate
Vitamin B3
The Adam multivitamin 180 softgel will be perfect (219%)
Note – more availability with Niacinamide (60 – 90%). Always take with food.
Vitamin B5
The Adam multivitamin 180 softgel will be perfect (1000%)
Note – more availability with calcium pantothenate
Vitamin B6
The Adam multivitamin 180 softgel will be perfect (1471%)
Note – more availability with pyridoxal – 5 phosphate and pyridoxine hydrochloride (70 – 80%)
Vitamin B7 (Biotin)
The Adam multivitamin 180 softgel will be perfect (1000%)
Vitamin B9 (Folate)
1 Egg 6%
1 Orange 14%
1 cup raw spinach 15%
1 cup cooked broccoli 21%
1 avocado 42%
OPTION 1 – Foods to 100%
OPTION 2 – Methyl Folate NOW 1000mcg 90 tabs $23.43 (425%)
Note – less bioavailability with Folic acid (synthetic) and Folate (food sources)
Note – more bioavailability with L – Methyl Folate (5 – MTHF). Take with Vitamin C.
Vitamin B12
The Adam multivitamin 180 softgel will be perfect (5000%)
Note – less bioavailability with cyanocobalamin (50%)
Note – more bioavailability with methylcobalamin (70%)
Calcium
Calcium citrate pure powder (227g) $24.55. Take with Vitamin D and milk. Take 1.5 teaspoon twice a day with electrolyte drink. (92%)
Note – less bioavailability with calcium carbonate
Choline
3 eggs are perfect
Chromium
The Adam multivitamin softgel will be perfect (343%). Take with Vitamin C
Copper
The Adam multivitamin softgel will be perfect (56%)
Vitamin C
Liposomal Vitamin C NOW 120 veg capsules $33.57 (1 per day) (555%)
Note – more bioavailability with ascorbic acid (70 – 90%) and liposomal Vitamin C. Decreased bioavailability with Vitamin C dosages greater than 180mg per day.
Vitamin D
Mega D3 (70 – 90%) and MK7 NOW will be perfect
Vitamin E
The Adam multivitamin softgel 180 will be perfect (667%)
more bioavailable with alpha- tocopherol (20-50%)
Iodine
Seafood, dairy, eggs, prunes and iodized salt are good sources. Adam multivitamin also provides 150% daily dosage. If you have a Selenium deficiency, it will reduce iodine absorption.
Iron
Broccoli, meat and spinach are good sources (15 – 35%)
Note – less bioavailability with non-heme iron (2 – 20%) (ferrous sulphate)
Note – more bioavailability with heme-iron, iron biglycinate and ferrous biglycinate chelate. Take with Vitamin C and don’t take with calcium.
Vitamin K
Mega D3 and MK7 NOW will be perfect
Magnesium
Magnesium glycinate 180 tablets $36.51 NOW (Take 2 tablets in the am and 2 tablets 30 minutes before bed)
Note – less bioavailability with magnesium oxide (4%)
Note – more bioavailability with magnesium citrate and magnesium glycinate / biglycinate (30-40%). Don’t take with Calcium.
Manganese
Adam multivitamin softgel (87%)
less bioavailability with Manganese sulphate and Manganese chloride (3-8%)
Molybdenum
The Adam multivitamin softgel will be perfect (167%)
Phosphorus
Dairy, meat and seafood are good sources
Potassium
Potassium citrate pure powder (340g) $48.2 for 2 bottles. Take 1.25 teaspoon twice a day with your electrolyte drinks.
Potassium chloride and gluconate are also good sources
Selenium
The Adam multivitamin softgel will be perfect (364%)
less bioavailability with Selenium selenite (50%)
Zinc
The Adam multivitamin softgel will be perfect (136%)
Note – less bioavailability with zinc oxide and zinc gluconate
Note – more bioavailability with Zinc picolinate and Zinc Chelate. Take with protein and Vitamin C, don’t take with Iron or Calcium.