Vitamin
Vitamin A — Retinol
Fat-soluble · stored in liver
Deficiency shows up as
Night blindnessDry, rough skinFrequent infectionsSlow wound healingDry eyesKeratin buildup on skin (follicular hyperkeratosis)Poor tooth enamel
Too much shows up as
HeadacheBlurred visionHair lossPeeling skinLiver damageBone painBirth defects (teratogenic — even modest supplement doses in first trimester)
Natural sources
Beef liver (pastured)Egg yolks (pastured)Butter (grass-fed)Cod liver oil (whole)Whole milk (raw)
As beta-carotene (provitamin A — body converts)
Sweet potatoCarrotsWinter squashDark leafy greensApricots
Conversion of beta-carotene to retinol is poor in many people (thyroid issues, low bile, genetic variants). Animal-sourced retinol is directly usable. Fat is required for absorption of all fat-soluble vitamins.
Vitamin
Vitamin B1 — Thiamine
Water-soluble · depleted by alcohol, refined sugar, raw fish
Deficiency shows up as
Peripheral neuropathy (tingling, burning feet)FatigueMuscle weaknessBrain fogHeart enlargementWernicke's encephalopathy (severe)Edema
Too much shows up as
No established dietary upper limitRare IV/injection reactionsNon-toxic from food
Natural sources
Pork (pastured)Sunflower seedsNutritional yeast (whole)Black beansWild troutMacadamia nutsAsparagus
Vitamin
Vitamin B2 — Riboflavin
Water-soluble · required for folate metabolism (MTHFR)
Deficiency shows up as
Cracked corners of mouth (angular cheilitis)Sore, red tongueSensitivity to lightBloodshot eyesSkin inflammationFatigueSlowed folate conversion
Too much shows up as
Non-toxicExcess excreted in urine (bright yellow — harmless)No upper limit established
Natural sources
Beef liver (pastured)Eggs (pastured)AlmondsMushrooms (especially cremini)SpinachWild mackerelWhole milk (raw)
Vitamin
Vitamin B3 — Niacin
Water-soluble · NAD+ precursor · depleted by corn-based diets without lime treatment
Deficiency shows up as
Pellagra (the 3 Ds: dermatitis, diarrhea, dementia)Symmetrical skin rash in sun-exposed areasDepressionAnxietyMemory problemsFatigueInflamed tongue
Too much shows up as
FlushingGI distressElevated blood sugarElevated uric acid (gout flares)Liver damage with high-dose sustained-release niacin
Natural sources
Chicken (pastured)Wild tunaTurkey (pastured)Beef liver (pastured)Peanuts (if tolerated)MushroomsAvocado
Vitamin
Vitamin B5 — Pantothenic Acid
Water-soluble · essential for cortisol synthesis and CoA production
Deficiency shows up as
FatigueBurning feet syndromeAdrenal insufficiency patternsIrritabilitySleep disturbanceNauseaMuscle cramps
Too much shows up as
GI distress and diarrhea at very high dosesNo documented clinical toxicity from food
Natural sources
Beef liver (pastured)Sunflower seedsAvocadoMushroomsWild salmonEgg yolksBroccoli
Vitamin
Vitamin B6 — Pyridoxine
Water-soluble · involved in 100+ enzymatic reactions · serotonin & dopamine production
Deficiency shows up as
DepressionAnxietyPMS / menstrual mood symptomsPeripheral neuropathyElevated homocysteineCarpal tunnelNo dream recallMicrocytic anemia
Too much shows up as
Peripheral neuropathy (tingling, numbness, difficulty walking — same as deficiency, caused by supplements >100–200mg/day)PhotosensitivitySkin lesionsSensory ataxia
Natural sources
ChickpeasBeef liver (pastured)Wild tunaWild salmonChicken breast (pastured)Potatoes (with skin)BananaSunflower seeds
Vitamin
Vitamin B7 — Biotin
Water-soluble · raw egg whites block biotin absorption (avidin)
Deficiency shows up as
Hair thinning and lossBrittle nailsScaly skin around eyes and mouthFatigueDepressionNumbness and tinglingBlood sugar instability
Too much shows up as
No clinical toxicityHigh-dose supplements (10mg+) interfere with lab tests — thyroid, troponin, D-dimer, and hCG results can be falsified
Natural sources
Beef liver (pastured)Egg yolks (cooked)Wild salmonAlmondsSweet potatoSunflower seedsNutritional yeast
Vitamin
Vitamin B9 — Folate
Water-soluble · works with B2, B6, B12 · MTHFR variants affect conversion
Deficiency shows up as
Megaloblastic anemiaFatigueDepressionBrain fogElevated homocysteineMouth soresPoor fetal neural tube development
Too much shows up as
Masks vitamin B12 deficiencyMay promote cancer cell proliferationNo acute toxicity
Natural sources
Beef liver (pastured)LentilsBlack beansAsparagusSpinachRomaine lettuceAvocadoBroccoliEggs (pastured)
Label alert: Most products marketed as "folate" list folic acid in the ingredient panel — a synthetic form many people cannot convert. Even genuine methylfolate supplements arrive without the cofactors (B2, B6, B12, choline) that folate metabolism requires. Whole food sources carry the complete instruction.
Vitamin
Vitamin B12 — Cobalamin
Water-soluble · found only in animal foods · depleted by metformin, PPIs, oral contraceptives
Deficiency shows up as
Fatigue (profound)Tingling / numbness in hands and feetMemory problemsBrain fogDepressionMegaloblastic anemiaPale or jaundiced skinBalance problemsSmooth, sore tongue
Too much shows up as
Generally non-toxic even at high dosesHigh-dose injections may cause acne-like rashVery high serum levels typically indicate liver disease releasing stored B12, not supplement excess
Natural sources
Beef liver (pastured)ClamsSardinesWild salmonWild tunaBeef (grass-fed)Eggs (pastured)Whole milk (raw)
Vitamin
Vitamin C — Ascorbic Acid
Water-soluble · required for collagen synthesis and iron absorption · not stored
Deficiency shows up as
Easy bruisingSlow wound healingBleeding gumsFatigueJoint painDry, rough skinFrequent infectionsCorkscrew body hairs (scurvy sign)
Too much shows up as
Diarrhea and GI distress (above 2g/day)Kidney stones (oxalate)Pro-oxidant at extreme dosesHemolysis in G6PD deficiency
Natural sources
Camu camuKakadu plumRose hipsBell peppers (raw)GuavaKiwiCitrusStrawberriesBroccoli (raw)
Herb: Rose hipsHerb: HibiscusHerb: Amla
Vitamin
Vitamin D — Calciferol
Fat-soluble hormone · made by skin from UVB · requires cholesterol and magnesium
Deficiency shows up as
Bone pain and low densityMuscle weaknessDepression (seasonal)FatigueFrequent illnessHair lossSlow wound healing
Too much shows up as
Hypercalcemia — confusion, weakness, frequent urination, kidney stones, calcification of blood vesselsFat-soluble — accumulates in tissue and takes months to clear
Natural sources
Sunlight (primary — skin synthesis)Cod liver oil (whole)Wild salmonSardinesEgg yolks (pastured, outdoor)Beef liver (pastured)Mushrooms (UV-exposed)
Sunlight is the source, not a supplement.
Skin synthesis from midday UVB is how the body has made vitamin D for its entire evolutionary history — with regulatory feedback, sulfated forms, and cofactors that oral supplements do not replicate. Long-term supplement use has been associated with soft tissue calcification, kidney stones, and paradoxical bone loss.
The vitamin D supplement story is the same industry pattern.
Cholecalciferol — the active ingredient in most vitamin D supplements — is also the active ingredient in rodenticides like d-CON. It kills rats by causing fatal hypercalcemia. The same manufacturers producing vitamin D supplements produce the rodenticide and the pet vitamin formulas. Veterinarians note there is no antidote for vitamin D toxicity in animals. The same compound, sold to humans as essential health care, is used as poison bait for rodents. The fear of sun exposure drove millions to a supplement that accumulates in fatty tissue, takes years to clear, and causes the calcification and bone loss it was supposed to prevent. See Sunlight for the full picture.
Vitamin
Vitamin E — Tocopherols & Tocotrienols
Fat-soluble antioxidant · 8 natural forms · depleted by industrial seed oils
Deficiency shows up as
Muscle weaknessPeripheral neuropathyVision deteriorationImpaired balance (ataxia)Immune weaknessOxidative stress
Too much shows up as
Increased bleeding riskNauseaHigh-dose associated with hemorrhagic strokeMeta-analyses link high-dose supplementation to increased all-cause mortality
Natural sources
Wheat germ oil (unrefined)Sunflower seedsAlmondsAvocadoHazelnutsSpinachSwiss chardPalm fruit (red)
Vitamin
Vitamin K — K1 & K2
Fat-soluble · K1 from plants · K2 from fermented food and animal fat
Deficiency shows up as
Easy bruisingSlow clottingHeavy menstrual bleedingArterial calcificationPoor bone density
Too much shows up as
Very low toxicity from K1 and K2 food sourcesSynthetic menadione (K3, not used in food) causes hemolytic anemia
Natural sources — K1
KaleSpinachCollard greensBroccoliBrussels sproutsParsley
Natural sources — K2
Natto (fermented soy)Gouda and BrieEgg yolks (pastured)Butter (grass-fed)Chicken liver (pastured)Fermented vegetables
Vitamin
Choline
Vitamin-like · essential for liver fat export, acetylcholine, cell membranes · often deficient in plant-dominant diets
Deficiency shows up as
Fatty liver (NAFLD)Memory problemsMuscle damageElevated homocysteinePoor fetal brain developmentFatigue
Too much shows up as
Fishy body odor (TMAO production)Nausea and vomitingExcessive sweatingLow blood pressureHigh TMAO associated with cardiovascular risk in some research
Natural sources
Beef liver (pastured)Eggs (yolk — highest per serving)Wild salmonChicken breast (pastured)Shiitake mushroomsWild codKidney beans
Mineral
Magnesium
Required for 300+ enzymatic reactions · depleted by stress, alcohol, PPI medications, refined food
Deficiency shows up as
Muscle cramps and spasmsAnxietyInsomniaHeart palpitationsConstipationMigrainesEye twitchingHigh blood pressureFatigueCalcification (tissue, kidney stones)
Too much shows up as
Diarrhea (oral excess)Muscle weaknessLow blood pressureBradycardiaRespiratory depression — primarily a risk in kidney disease or with IV/parenteral sources
Natural sources
Pumpkin seedsDark chocolate (raw cacao)AlmondsSpinachBlack beansAvocadoQuinton seawaterNatural spring water
Herb: Nettle leafHerb: Oat straw
Mineral
Zinc
Not stored in body · depleted by phytic acid in grains, alcohol, chronic stress
Deficiency shows up as
Loss of taste and smellPoor wound healingFrequent illnessHair lossWhite spots on nailsSkin problems (acne, eczema)Low testosteroneGrowth delay in children
Too much shows up as
Nausea and vomitingCopper depletion (anemia, neuropathy)Reduced HDL cholesterolImmune suppression at high dosesGI cramping
Natural sources
Oysters (highest)Beef (grass-fed)Crab and lobsterPumpkin seedsBeef liver (pastured)ChickpeasCashews
Mineral
Iron
Heme iron (animal) absorbs 15–35% · non-heme (plant) absorbs 2–20% · vitamin C increases absorption
Deficiency shows up as
Profound fatiguePale skin and gumsBrain fogCold hands and feetBrittle nailsSpoon-shaped nails (koilonychia)Restless legsShortness of breathPica (craving ice, clay, dirt)
Too much shows up as
GI pain and constipationLiver damageOxidative stressJoint painHeart disease (iron overload pattern)Feeds pathogenic bacteria — iron is a growth factor for E. coli, Salmonella, and Clostridium
Natural sources
Beef liver (pastured · highest heme iron)OystersBeef (grass-fed)SardinesLentils + vitamin C foodSpinach + vitamin C foodBlackstrap molasses
Herb: Nettle leafHerb: Yellow dock root
Mineral
Iodine
Required for thyroid hormone synthesis · depleted by fluoride, chlorine, bromide competition
Deficiency shows up as
Goiter (enlarged thyroid)Hypothyroid symptomsFatigueWeight gainBrain fogCold intoleranceHair lossDry skinDevelopmental delay in children
Too much shows up as
Thyroid dysfunction — both hyperthyroidism and hypothyroidism are possible via Wolff-Chaikoff effectIododerma (acne-like skin rash)GoiterCan trigger Hashimoto's or Graves' disease
Natural sources
Seaweed (kelp, nori, wakame)Wild codWild shrimpOystersWild tunaEggs (pastured)Whole milk (raw)
Herb: Kelp / bladderwrack
Mineral
Selenium
Required for T4→T3 thyroid conversion · glutathione peroxidase production · soil-depleted
Deficiency shows up as
Thyroid dysfunctionHair lossFatigueBrain fogWeak immunityMuscle weaknessMood changesHashimoto's flares
Too much shows up as
Selenosis — garlic breath odorHair and nail lossGI symptomsNerve damageFatigueIrritability
Natural sources
Brazil nuts (1–2 daily)Wild yellowfin tunaSardinesOystersBeef (grass-fed)Eggs (pastured)Sunflower seeds
Mineral
Potassium
Depleted by diuretics, excessive sweating, alcohol, refined diet · works with sodium
Deficiency shows up as
Muscle weakness and crampingFatigueHeart palpitationsConstipationHigh blood pressureNumbness and tingling
Too much shows up as
Hyperkalemia — muscle weaknessFatigueNumbness and tinglingHeart palpitationsPotentially fatal cardiac arrhythmia
Natural sources
Coconut waterAvocadoSweet potatoBananaLentilsSpinachWild salmonBeet greens
Mineral
Calcium
Requires vitamin D (from sunlight), vitamin K2, and magnesium to go where it belongs
Deficiency shows up as
Muscle cramps (especially legs)Dental decay and weak enamelBone lossNumbness around mouthRickets in childrenTetany (severe)
Too much shows up as
ConstipationKidney stonesNauseaCalcification of blood vessels and soft tissueHypercalcemia — cardiac arrhythmia, confusion, kidney damage
Natural sources
Raw whole milkSardines with bonesKaleBok choyBroccoliFigsAlmondsSesame seeds / tahini
Herb: Nettle leafHerb: Horsetail
Mineral
Silica
Required for collagen crosslinking, bone matrix, arterial wall integrity · declines with age
Deficiency shows up as
Brittle hair and nailsSagging skinJoint painWeak bonesPoor wound healingAccelerated skin aging
Too much shows up as
No documented dietary toxicitySilicosis (the lung disease) comes from inhaled crystalline silica dust — dietary silica is not the same route or compound
Natural sources
Oats (whole)BarleyCucumber (with skin)Bell peppersLeafy greensBeetsSpring water (silica-rich)
Herb: Horsetail (Equisetum)Herb: Nettle
Mineral
Copper
Works in balance with zinc — excessive zinc supplementation depletes copper
Deficiency shows up as
Anemia unresponsive to ironNeuropathyBone lossPremature gray hairFatiguePoor immune functionLoose connective tissue
Too much shows up as
Liver damageNeurological and psychiatric symptomsHemolytic anemiaGI distressWilson's disease pattern in those with impaired copper excretion
Natural sources
Beef liver (pastured)OystersShiitake mushroomsDark chocolate (raw cacao)Sunflower seedsAlmondsSpirulina
Mineral
Manganese
Required for mitochondrial superoxide dismutase (MnSOD) · bone formation · carbohydrate metabolism
Deficiency shows up as
Joint pain and poor cartilageBone fragilityBlood sugar instabilityOxidative stressFatigue
Too much shows up as
Manganism — tremor, muscle rigidity, psychiatric symptoms, Parkinson's-like gait disturbancePrimarily a risk from inhalation (occupational), not dietary intake
Natural sources
ClovesMusselsPumpkin seedsHazelnutsBrown riceChickpeasSpinachPineapple
Essential Fat
Omega-3 — DHA & EPA
Long-chain forms only in marine foods · ALA (plant) converts poorly · DHA is primary brain structural fat
Deficiency shows up as
Dry, flaky skinBrain fogDepressionPoor memoryDry eyesJoint stiffnessMood instabilityHigh inflammatory markers
Too much shows up as
Increased bleeding tendencyGI upsetVery high doses may raise LDLHigh-dose fish oil supplements associated with increased atrial fibrillation risk
Natural sources
Sardines (whole, with bones)Wild salmonWild mackerelWild herringWild anchoviesOystersCod liver (whole)
Isolated fish oil is typically rancid and pro-inflammatory.
Once extracted, concentrated, and encapsulated, omega-3 fats oxidize — producing lipid peroxides that are directly pro-inflammatory. Independent analyses find most commercial fish oil exceeds safe oxidation thresholds at time of sale. The REDUCE-IT trial used mineral oil (itself inflammatory) as placebo, inflating the apparent benefit. Whole fish delivers DHA and EPA in their natural phospholipid form, with selenium, iodine, CoQ10, and fat-soluble vitamins — the complete biological context. The isolated capsule provides a fragment that may be actively harmful. See Wellness Traps for more.
Essential Fat
Phospholipids — PC, PE, PS
Primary structural component of every cell membrane · myelin · depleted by toxin exposure and aging
Deficiency shows up as
Brain fogMemory declinePoor nerve conductionFatty liverCell membrane rigidityCognitive declinePoor mitochondrial function
Too much shows up as
Generally non-toxic from foodHigh supplement doses may increase TMAO production
Natural sources
Egg yolks (pastured)Beef liver (pastured)Sunflower lecithin (whole)SardinesWild salmonSoybeans (non-GMO, fermented)
Amino Acid
Glycine
Most abundant amino acid in collagen · conditionally essential · depleted by high muscle meat intake without connective tissue
Deficiency shows up as
Poor sleep qualityJoint pain and cartilage lossGut lining breakdownSkin agingPoor detoxificationElevated homocysteine
Too much shows up as
Non-toxic from foodVery high supplemental doses may cause sedation
Natural sources
Bone broth (slow-cooked)Skin and cartilage (pastured chicken, pastured pork)Gelatin (whole)OxtailPigs' feetCollagen-rich cuts
Amino Acid
Tryptophan
Precursor to serotonin and melatonin · requires B6 and iron for conversion · competes at blood-brain barrier
Deficiency shows up as
DepressionInsomniaAnxietyLow pain toleranceMood swingsPoor appetite regulation
Too much shows up as
Serotonin syndrome risk when supplemented alongside SSRIs, SNRIs, MAOIs, or tramadol — agitation, rapid heart rate, fever, muscle rigidity
Natural sources
Turkey (pastured)Chicken (pastured)Pumpkin seedsEggs (pastured)Wild salmonSpirulinaRaw milk
Other
CoQ10 — Ubiquinol
Mitochondrial electron transport chain · antioxidant · depleted by statin medications · declines with age
Deficiency shows up as
Profound fatigueMuscle pain (especially on statins)Brain fogHeart failureHigh blood pressureGum diseaseExercise intolerance
Too much shows up as
Generally well-toleratedVery high doses may cause insomnia or GI upsetMay reduce warfarin effectiveness
Natural sources
Beef heart (pastured · highest concentration)Beef liver (pastured)SardinesWild mackerelPork (pastured)Chicken (pastured)BroccoliSpinach
Other
Glutathione
Master antioxidant · made in the body from cysteine, glycine, glutamate · depleted by acetaminophen, alcohol, chronic illness
Deficiency shows up as
Poor detoxificationOxidative stressChronic fatigueChemical sensitivityImmune weaknessPremature agingLiver burden
Too much shows up as
Non-toxic from foodIV glutathione concern noted in caution box below
Natural sources (precursor foods)
Sulfur-rich vegetables (garlic, onion, leeks)Broccoli sproutsEggs (cysteine)Beef (pastured · glycine + cysteine)AvocadoAsparagus
Herb: Burdock rootHerb: Dandelion rootHerb: Turmeric
Oral glutathione supplements are largely broken down in digestion before reaching cells. Feeding the body the precursors — cysteine, glycine, glutamate — through whole food is how the body makes and sustains its own supply.
IV glutathione and cancer — a serious concern.
Glutathione is also how cancer cells protect themselves from oxidative destruction. High-dose IV glutathione floods the system with the same antioxidant shield aggressive tumors use to survive chemotherapy and evade immune destruction. Elevated intracellular glutathione is a documented marker of breast cancer metastatic potential and drug resistance. IV dosing bypasses the body's own regulatory feedback. Whole food precursors allow the body to produce what it needs — IV administration removes that control entirely. See Wellness Traps for fuller context.
Other
Trace Minerals — The Full Spectrum
90+ trace elements required in small amounts · depleted by soil depletion, processed diet, and municipal water treatment
Deficiency shows up as
Fatigue without clear causeMuscle crampsPoor recoveryBrain fogSlow healingMood instabilityThyroid disruption
Too much shows up as
Excess varies by individual mineral — selenium, iodine, copper, and manganese each have specific excess signs documented in their individual entries
Natural sources
Quinton seawater (marine plasma)Natural spring water (tested)Sea vegetables (kelp, dulse, nori)Bone brothOrganic whole food (mineral soil)
Herb: Nettle leafHerb: Alfalfa
Quinton Marine Plasma (isotonic seawater) contains the same mineral profile as human plasma and provides trace elements in their natural ionic form. The primary water recommendation is natural spring water — findaspring.com — which arrives with its mineral matrix intact. Quinton is a whole-food mineral source, not a fix for demineralized water. Contact info@theundoctored.com for sourcing.