Supplement & Mineral Cheat Sheet
A quick reference to essential vitamins & minerals — their role, food sources, and how to choose clean supplements that actually absorb.
Vitamins
Vitamin A
Fat-Soluble · Retinoids, Carotenes
Vision, immune system, skin health
B1 — Thiamin
Water-Soluble
Energy metabolism, nerve function
B2 — Riboflavin
Water-Soluble
Energy production, cell function
B3 — Niacin
Water-Soluble
DNA repair, metabolism, skin health
B5 — Pantothenic Acid
Water-Soluble
Fatty acid synthesis, energy
B6 — Pyridoxine
Water-Soluble
Brain development, immune function
B7 — Biotin
Water-Soluble
Metabolism of carbs, fats, proteins
B9 — Folate
Water-Soluble · Folic Acid
DNA & RNA synthesis, cell division
B12 — Cobalamin
Water-Soluble
Red blood cell formation, nerve function
C — Ascorbic Acid
Water-Soluble
Antioxidant, collagen synthesis, immune support
D — Calciferol
Fat-Soluble
Bone health, calcium absorption
E — Tocopherol
Fat-Soluble
Antioxidant, cell membrane protection
K — Phylloquinone
Fat-Soluble · Menaquinone
Blood clotting, bone metabolism
Minerals
Calcium
Major Mineral
Bone & tooth structure, muscle function
Iron
Trace Mineral
Oxygen transport in blood, energy
Magnesium
Major Mineral
Muscle & nerve function, energy
Potassium
Major Mineral
Fluid balance, nerve transmission, muscle contraction
Zinc
Trace Mineral
Immune function, wound healing, DNA synthesis
Iodine
Trace Mineral
Thyroid hormone production, metabolism
Selenium
Trace Mineral
Antioxidant, thyroid function
Copper
Trace Mineral
Iron metabolism, connective tissue
Manganese
Trace Mineral
Metabolism, bone formation
Chromium
Trace Mineral
Insulin function, macronutrient metabolism
Molybdenum
Trace Mineral
Enzyme function, toxin breakdown
Phosphorus
Major Mineral
Bone health, energy storage
Sodium
Major Mineral
Fluid balance, digestive aid
Chloride
Major Mineral
Fluid balance, digestive acid
Fluoride
Trace Mineral
Tooth enamel health
Supplement Delivery Forms
Not all forms are created equal. Here's how they compare — and why liposomal wins.
Capsule / Tablet
Most common & cost-effective. Check the binder list — cheap tablets often use fillers that reduce active dose.
Liquid / Tincture
Faster absorption, easier to dose. Good option if you dislike pills or need flexible dosing.
Liposomal (Best)
Nutrient wrapped in phospholipid bubbles that survive stomach acid and fuse directly with cells — dramatically higher bioavailability, especially for glutathione, vitamin C, B12, and curcumin.
Powder
Flexible dosing & higher amounts (creatine, collagen, electrolytes). Mix into water or shakes.
Gummy / Chewable
Convenient but often loaded with sugar, corn syrup & artificial dyes. Read the label carefully.
Why Liposomal Is the Best Form
Liposomal delivery wraps each nutrient in a microscopic phospholipid bubble (the same material your own cell membranes are made of). This protects the active ingredient from stomach acid degradation and bile breakdown, then fuses directly with your intestinal cell walls — meaning a far greater share of what you swallow actually reaches your bloodstream. The difference is most dramatic for nutrients with poor natural absorption, like glutathione, vitamin C, B12, curcumin, and NAD+ precursors.
What to Look For
- Third-party lab tested
- No artificial colors or flavors
- No fillers, binders, or flow agents
- Liposomal or liquid delivery
- Clear, transparent dosing
- Manufactured in a cGMP facility
Avoid These Ingredients
- Magnesium Stearate
- Titanium Dioxide
- Artificial Dyes (Red 40, Yellow 5, Blue 1)
- Carrageenan
- Hydrogenated Oils
- Talc
- BHA / BHT
Cheap fillers and binders reduce the active dose and can cause digestive irritation or allergic reactions. If the label reads like a chemistry lab, put it back.