☀️ Vitamin D3

Disclaimer: Brands presented are not the only ones to choose from. Examples and table names gives you an idea of possible choices only.

Vitamin D supports:

• immune function
• bone health
• mood regulation
• inflammatory balance

Functional medicine often evaluates:

• vitamin D status
• inflammation
• calcium balance
• magnesium status alongside vitamin D

Typical maintenance ranges:

• 1,000–2,000 IU/day
• individualized based on labs
• Take vitamin D3 with vitamin K2 for proper absorption

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🧠 Vitamin B12

Vitamin B12 supports:

• nerve health
• energy production
• red blood cell formation
• cognition

Risk factors for deficiency include:

• aging
• digestive disorders
• vegan diets
• acid-blocking medications
• metformin use

Preferred forms:

• methylcobalamin
• hydroxocobalamin

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🟠 Vitamin E and Tocotrienols

Vitamin E acts as an antioxidant.

Functional medicine increasingly looks beyond alpha-tocopherol alone and studies: Recommended

• gamma tocotrienols
• delta tocotrienols

These forms may provide:

• stronger anti-inflammatory signaling
• cellular protection
• cardiovascular support

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Essential Minerals for Modern Life

🟢 Magnesium

Magnesium is one of the most common insufficiencies seen in modern lifestyles.

It supports:

• muscle function
• nervous system balance
• blood sugar regulation
• sleep
• stress resilience

Stress, processed foods, caffeine, and certain medications may increase magnesium depletion.

Preferred forms:

• glycinate
• citrate
• threonate
• malate

Typical ranges:

• 200–400 mg/day

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🟠 Selenium: “2 Brazil nuts/ day to meet daily needs for most.“

Selenium supports:

• thyroid function
• antioxidant defense
• glutathione activity
• immune balance

Preferred form:

• selenomethionine

Too much selenium may become toxic, so balance matters.

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⚡ Electrolytes: Sodium, Potassium, and Chloride

Electrolytes regulate:

• hydration
• muscle contraction
• nerve signaling
• blood pressure
• cellular communication

Functional medicine evaluates:

• hydration quality
• adrenal stress
• sweating
• medication use
• processed food intake

Potassium-rich foods include:

• leafy greens
• avocado
• beans
• squash
• potatoes

Electrolyte balance is often more important than focusing on sodium alone.

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Additional Functional Medicine Nutrients

🔋 CoQ10

Supports:

• mitochondrial energy production
• cardiovascular health
• oxidative stress reduction

Especially important in:

• aging
• statin medication use
• fatigue patterns

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🧬 NAD and Cellular Energy

NAD (nicotinamide adenine dinucleotide) is involved in:

• mitochondrial energy
• DNA repair
• aging research
• cellular resilience

Functional medicine discussions may include:

• nicotinamide riboside (NR)
• NMN
• B-vitamin support

Research is ongoing, and long-term evidence continues to evolve.