Table of Contents
How to Read the Maps
Color-Coding
We use colors to help emphasize the importance of nutrients.
With the B-Vitamins, the more yellow it is, the more likely it is very important, or urgent to address.
For B-vitamins, the font will also be more bold.
With Minerals, we denote partners by using the same color for both.
Minerals are also color-coded by tier. The 1st Tier minerals are most important, and have a green shade (dark or light).
The 2nd Tier minerals are shaded purple. They are less important than the 1st Tier.
You can see, too, which minerals are partners:
- Sodium & Potassium have darker green.
- Calcium & Magnesium are lighter green.
- Zinc & Copper are darker purple.
- Iodine & Selenium are lighter purple.
The fat-soluble vitamins colors reflect how they appear in nature to some extent, rather than color-coding. However, you can sort of imagine two tiers between them: D and A are more vibrant (orange and red) as they are more critical and foundational to healing. K and E are secondary to D and A for most people.
Mostly, though, the fat-soluble vitamins colors reflect their color as they often appear in nature.
Level of Importance
The very general importance level of each nutrient is denoted by the yellow box with yellow fill, surrounding any nutrients. These are nutrients that most people will want to start focusing on when looking for deficiencies, and when supplementing individual nutrients to correct them.
“Level of Importance” does not imply any nutrient is unimportant. All nutrients are important, and balance between all is critical.
That said, some have more immediacy, and are needed in higher amounts.
Sodium and Potassium are much more biologically essential than molybdenum. They are often required daily for optimal improvement. Molybdenum is needed in such low amounts that rarely would anyone need to take it more frequently than once per week — despite the small doses included in most Molybdenum supplements.
Notes About Minerals
I’ve found it incredibly helpful to imagine the minerals grouped into three tiers. This thinking of the 3 “tiers” of minerals can help organize your thoughts, and guide you on where to focus your attention as you look for progress.
TIER 1: The top row — green — are so essential that we might need all four daily to feel our best. Sodium and potassium, in particular, can be a lifeline for people in desperate need of nutrition.
TIER 2: The middle row — purple — is less essential, but when deficient, just as powerful. Daily supplementation is less likely to be needed, but a deficiency in any of these can weaken the body very deeply.
TIER 3: The bottom row — red-orange — is usually much less important than the other two. That said, iron is a behemoth of a nutrient for many people — and they’re usually deficient. Poor diets, poor gut health, chronic inflammation, mineral & herbal supplementation, and periods can all work together to deplete iron. If you’re low in iron, taking iron (bisglycinate is a good form) along with cofactors (A and zinc, in particular) is usually essential.
Notes About B-Vitamins
B-vitamins need to be balanced just like all other groups of nutrients. The more inflammed your body, the more likely you’ll need to take this concept of balance seriously. Therefore, a low-dose, balanced B-complex — or what’s found in the Naturelo multivitamin — is the best place to start.
When it comes to supplementing individual B-vitamins, though, B1 and B2 represent the crucial foundation for all the rest of the B-vitamins. B6 is critical, too, but has the most side effects in excess.
The “lesser importance” B-vitamins (B3, B5, B7) are still incredibly important — they just aren’t the place to start for most people. B1 and B2 are much more critical to restore lost metabolic function.
The one exception might be B3 which, in the form of niacinamide, is extremely powerful for lowering blood sugar in diabetes. By the same token, niacinamide can lower blood sugar too quickly for someone with hypoglycemia (low blood sugar).
It cannot be overstated how important each nutrient is. Supplementing all nutrients — in relative balance — is the first step toward correcting deficiencies and imbalances.
After that first step — a low-dose, balanced multivitamin — is addressed, we can start thinking more about individual nutrients, and seeing if bringing up individual levels speeds our progress.
If a multivitamin isn’t tolerable (even a low-dose, balanced one), it usually means there’s at least one offending nutrient that the body just cannot tolerate (likely because it depletes its cofactors, or is just too high, itself).
In that case, skipping straight to experimenting with individual nutrients is likely the only option: Finding the nutrients so desperately needed can bring rapid progress, sometimes, and can hasten tolerance of the low-dose multivitamin. Jumping straight to individual nutrients is a bit like playing with fire: high-risk, high-reward. Proceed with wisdom.
Minerals
1st Tier Minerals
Partner: Potassium | Co-factors: Magnesium, Calcium
Weaker Co-factors: B-vitamins, Vitamin C
Sodium is incredibly important throughout the body for hydration, immunity, and energy. Gastric motility often suffers without enough sodium. A healthy body retains and recycles sodium incredibly well, but a chronically-inflammed or hypothyroid body will waste sodium rapidly. If sodium is low, such as in hypothyroidism and gut dysbiosis, you may require high sodium intake with and even in between meals. When sodium is low, potassium can greatly deplete it. B-vitamins generally lower sodium (except for B1, which can raise sodium). When sodium is high, it can greatly deplete potassium.
SUMMARY: When the body is healthy, sodium is often of low importance, only needed in times of extreme stress. But when the body is chronically ill (hypothyroidism or gut dysbiosis), sodium can be rapidly wasted, requiring intentional, daily supplementation of extra sodium — sometimes throughout the day. When sodium is very low, potassium may need to be restricted.
Sodium’s Co-factors
Vitamin C will also deplete sodium.
Partner: Sodium | Co-factor: Vitamin D (fairly weak)
Potassium is incredibly important throughout the body for hydration, immunity, and energy. Gastric motility often suffers without enough potassium! Because a healthy body retains and recycles sodium incredibly well, most people respond very well to potassium supplementation — over and above what’s found in foods. If potassium is low, you may experience fatigue, cramps, insomnia and more. When potassium is low, sodium can greatly deplete it.
SUMMARY: Potassium is often of extremely high importance for everyone. But when the body is chronically ill (hypothyroidism or gut dysbiosis), and sodium is rapidly wasted, potassium could deplete sodium, and might therefore need to be supplemented in only low doses, or not at all.
Potassium’s Co-Factors
Partner: Magnesium
Co-factors: Zinc, Vitamin D, Vitamin K2, Boron
(Weak Co-factors: Sodium, Potassium)
Calcium is incredibly important throughout the body for hydration, energy, hormones, and relaxation. Calcium must be well-balanced with Vitamin D, Vitamin K2, and calcium to avoid symptoms of excess calcium. Calcium is very alkaline, so taking it with food could dilute stomach acid. Gastric motility often suffers without enough calcium! Calcium is found in some foods outside of dairy, but non-dairy foods aren’t a great source (and often have anti-nutrients which limit uptake). If calcium is low, you may experience fatigue, cramps, insomnia and more. If calcium is high, you may experience fatigue, insomnia, stiffness of muscles and joints, or constipation. When calcium is low, magnesium can greatly deplete it. Boron is only needed in tiny amounts (easily supplemented 1-2x/month in most cases).
SUMMARY: Calcium is often of quite high importance for people who don’t supplement or eat dairy foods. Calcium helps regulate thyroid function, but it must be balanced well with its co-factors: magnesium, Vitamin D, and Vitamin K2.
Calcium’s Co-Factors
Partner: Calcium
Co-factors: Vitamin D
(Weaker co-factors: Sodium, Potassium)
Magnesium is incredibly important throughout the body for hydration, energy, hormones, and (especially) relaxation. In the right amounts, magnesium relaxes the muscles and nervous system. Magnesium must be well-balanced with calcium, and Vitamin D, to avoid depleting both. Magnesium is (like calcium) very alkaline, so taking it with food could dilute stomach acid. Gastric motility often suffers without enough magnesium! Magnesium is poorly represented in modern foods. If magnesium is low, you may experience fatigue, cramps, insomnia, chills, constipation, gut microbiome issues, and more. If magnesium is high, you may experience fatigue, insomnia, stiffness of muscles and joints, or loose stools. When magnesium is low, calcium and Vitamin D can greatly deplete it.
SUMMARY: Magnesium is often of quite high importance for people who don’t supplement. It is not very present in foods. Magnesium helps regulate bodily energy and relaxation, but is also involved in nearly every bodily function. It’s smart to balance well with its co-factors: calcium, as well as Vitamin D, and even sodium and potassium.
Magnesium’s Co-Factors
2nd Tier Minerals
Partner: Copper
Co-factors: Vitamin A, Calcium, Vitamin D (weaker)
(Weaker co-factors: 1st Tier Minerals)
Zinc is incredibly important throughout the body for energy, the immune system, and hormone production. It’s also important for hydration and relaxation. Zinc must be well-balanced with copper, especially, but also with its other co-factors. Zinc can be taken with food without diluting stomach acid. Zinc is found in meat, especially oysters and shellfish (which also have copper). If zinc is low, you may experience fatigue, immunosuppression, insomnia, gut microbiome issues, and more. If zinc is high, you may experience symptoms associated with depletion of any of its co-factors. When zinc is low, copper and other co-factors can greatly deplete it.
SUMMARY: Zinc is often of high importance for people who battle chronic illness, however, it’s important that zinc’s co-factors above it (1st Tier and 2nd Tier minerals, and Vitamin D & Vitamin A) be addressed either alongside or before focusing on zinc. It is present in animal meat. Zinc helps support bodily energy and immunity, but is also important as a hydrating electrolyte. It’s smart to balance well with its co-factors: copper, as well as Vitamin D, Vitamin A and calcium.
Zinc’s Co-Factors
Zinc’s co-factors.
Partner: Zinc
Co-factors: Vitamin A, iron
(Weaker co-factors: Vitamin C)
Copper is incredibly important throughout the body for energy, the immune system, and hormone production. It’s also somewhat important for hydration and relaxation. Copper must be well-balanced with zinc, especially, but also with its other co-factors. Copper — especially in the form of chlorophyll — works well taken with food. Copper is found in liver and shellfish, but otherwise might be somewhat low in the diet. If copper is low, you may experience fatigue, immunosuppression, insomnia, gut issues, and more. If copper is high, you may experience symptoms associated with depletion of any of its co-factors — especially zinc, but also Vitamin A or iron. When copper is low, zinc can greatly deplete it.
SUMMARY: Copper is often of high importance for people who battle chronic illness, however, it’s important that your needs for copper’s partner (zinc) be understood alongside. It is present in liver and shellfish (along with zinc). Copper helps support bodily energy and immunity, but also matters as a hydrating electrolyte. It’s smart to understand the theoretical balance between its co-factors: zinc, as well as Vitamin A and iron.
Copper’s Co-Factors
Copper and Vitamin A can both raise iron. (Zinc opposes iron).
Partner: Selenium
Co-factors: Magnesium
Iodine is crucially important throughout the body for energy, the immune system, and hormone production. It’s a primary controller of thyroid function; low iodine can slow the thyroid drastically. Iodine must be well-balanced with selenium, especially, but also with magnesium. Iodine — especially in the form of kelp — works well taken with food or empty stomach. Taking early in the day can provide energy. Iodine is found in iodized salt, but otherwise might be somewhat low in the diet. Avoiding iodized salt can cause iodine depletion over time — this is very common. If iodine is low, you may experience debilitating fatigue, immunosuppression, gut issues, insomnia, and more. If iodine is high, you may experience overstimulation, hyperthyroidism, magnesium depletion, cramps, and more. When iodine is low, selenium and magnesium can greatly deplete it.
SUMMARY: Iodine is often of high importance for people who battle chronic illness, however, it’s essential to address higher-importance nutrients first. Without a strong nutrient foundation, iodine can deplete higher-importance nutrients rapidly. Iodine is crucial for thyroid function and immunity. Iodine can be depleted rapidly by selenium.
Iodine’s Co-Factors
Selenium and iodine balance can be somewhat tricky; please be wise, if not cautious, as you get to know these two nutrients. A strong foundation of higher-importance nutrients is paramount before addressing these — and even then, caution is very, very warranted. High doses of iodine and selenium are strongly discouraged.
Partner: Iodine
Co-factors: weak relationships with many nutrients
Selenium is important primarily to support detoxification and as a partner for iodine. Selenium must be well-balanced with iodine. Selenium is only rich in some foods, like Brazil nuts, though cruciferous vegetables have low-to-moderate amounts. Avoiding iodized salt can cause iodine depletion over time — this is very common. If iodine is low, you may experience debilitating fatigue, immunosuppression, gut issues, insomnia, and more. If iodine is high, you may experience overstimulation, hyperthyroidism, magnesium depletion, cramps, and more. When iodine is low, selenium and magnesium can greatly deplete it.
SUMMARY: Selenium is often of only medium importance for people who battle chronic illness. It is essential to address higher-importance nutrients first. Without a strong nutrient foundation, selenium can quickly rise too high (and deplete iodine). Selenium is crucial for thyroid function and detoxification.
Selenium’s Co-Factors
Selenium and iodine balance can be somewhat tricky; please be wise, if not cautious, as you get to know these two nutrients. A strong foundation of higher-importance nutrients is paramount before addressing these — and even then, caution is very warranted. High doses of iodine and selenium are strongly discouraged.
Fat Solubles
Partners: Magnesium, Vitamin A & Vitamin K2 |
Co-factors: Calcium, Potassium
Vitamin D is essential, important throughout the body for every biological function. A true staple of all health, it improves hydration, immunity, energy, hormones, thyroid function, cognition, and more. Gastric motility often suffers without enough Vitamin D. A healthy body will be less likely to become depleted than an inflammed body, though this is true with nearly all nutrients. If Vitamin D is low, such as is common chronic inflammation, poor sunlight exposure (and quality, or sunscreen use), and lack of supplementation, you may require Vitamin D supplementation from either pills or UVB light. When Vitamin D is low, its partners (Magnesium, Vitamins A & K2) can greatly deplete it. When Vitamin D is high, it can greatly deplete its partners. High Vitamin D from supplements can be excruciatingly uncomfortable, causing all sorts of debilitating symptoms like body aches, fatigue, insomnia, and brain fog.
SUMMARY: When the body is healthy, Vitamin D can still improve health and vitality if slightly low. When the body is unhealthy, Vitamin D often becomes an incredible focal point for healing. Vitamin D can boost immunity and restore sleep so much that healing now becomes possible when, without supplementation, the body would not have been able to progress. When Vitamin D is very low, its partners may need to be temporarily restricted until levels are brought up.
Vitamin D’s Co-Factors
All three partners of Vitamin D.
Partners: Vitamin D | Co-factor: Zinc
Weaker Co-factors: Vitamin E, Copper, Iron, PUFA
Vitamin A is best thought of as the sister nutrient of Vitamin D. Its role is to potentiate the effects of Vitamin D. Like its partner Vitamin D, Vitamin A is a true staple of all health, it improves hydration, immunity, energy, hormones, thyroid function, cognition, and more. Similar to Vitamin E, Vitamin A is a powerful antioxidant that protects unstable, vulnerable fatty acids (PUFA’s) from harmful oxidation. It also robustly supports immunity and, as such, is incredible for skin health. Gastric motility often suffers without enough Vitamin A. A healthy body will be less likely to become depleted than an inflammed body, though this is true with nearly all nutrients. If Vitamin A is low, perhaps through 1) chronic inflammation, 2) a sluggish liver, or 3) excessive UV light exposure, 4) deficient diet, or 5) lack of supplementation, you may require Vitamin A supplementation from either pills (best choice) or liver. When Vitamin A is low, its partner (Vitamin D) and co-factors can greatly deplete it. When Vitamin A is high, it can greatly deplete Vitamin D and zinc. High Vitamin A from supplements can be excruciatingly uncomfortable, causing all sorts of debilitating symptoms like body aches, fatigue, insomnia, and brain fog; Consider taking co-factors to help restore balance between the nutrients.
SUMMARY: When the body is healthy, Vitamin A can still be needed to improve health and vitality (if levels are slightly low). When the body is unhealthy, Vitamin A often becomes an incredible focal point for healing. Vitamin A can boost immunity and restore sleep so much that healing now becomes possible when, without supplementation, the body would not have been able to progress. When Vitamin A is very low, its partners may need to be temporarily restricted until levels are brought up.
Vitamin A’s Co-Factors
Partner: Vitamin D | Co-factor:
Weaker Co-factors:
Vitamin K has two variants: K1 & K2 — which both having different roles. K1 helps blood clotting. K2 is the more powerful nutrient for biological function.
K2 directs calcium to proper places in bones, rather than in joints and the blood stream. It has powerful support for hormones. It also robustly supports immunity and bone health, including teeth. Like its partner Vitamin D, Vitamin K2 impacts all of health, improving hydration, immunity, energy, hormones, thyroid function, cognition, and more. Vitamin K2 is not found in many foods — only true fermented foods like yogurt or sauerkraut. If Vitamin K is low, you may require Vitamin A supplementation from either pills or fermented foods. When Vitamin K is low, Vitamin D can greatly deplete it. When Vitamin K is high, it can deplete Vitamin D.
SUMMARY: Even healthy bodies often need K2. When the body is unhealthy, Vitamin K often becomes quite helpful for healing, but it is decidedly a secondary nutrient to the more important ones. When Vitamin D is very low, Vitamin K2 supplementation may need to be temporarily restricted until levels are brought up.
Vitamin K2’s Co-Factors
Partners: Poly-unsaturated Fatty Acids (omega-3, omega-6) | Co-factor: Vitamin A
Weaker Co-factors: Vitamin C, and a few others even weaker
Vitamin E is a powerful antioxidant that protects unstable, vulnerable fatty acids (PUFA’s) from harmful oxidation. Vitamin E offers powerful support for hormones and thyroid function. It’s common to feel more energy when Vitamin E is supplemented following deficiency.
Vitamin E is only found in foods rich in PUFA, which will tend to “deplete” the Vitamin E in the food. Therefore, eating Vitamin E-rich foods often fails to raise bodily levels, or could raise PUFA too high in relation to Vitamin E. If Vitamin E is low, you may require supplementation from pills.
When Vitamin E is low, PUFA can greatly deplete it. When Vitamin E is high, it can deplete PUFA too much. High Vitamin E is uncomfortable in ways similar to how Vitamin D and Vitamin A can be uncomfortable.
SUMMARY: Even healthy bodies often need additional Vitamin E. When the body is unhealthy, Vitamin E often becomes quite helpful for healing, but it is decidedly a secondary nutrient to the more important ones. When Vitamin E is very low, dietary PUFA intake may need to be temporarily restricted until levels are brought up.
Vitamin E’s Co-Factors
Poly-unsaturated Fatty Acids
(Omega-3 & Omega-6)
B-Vitamins
Partner: B2 | Co-factors: All B-vitamins
B1 is incredibly critical for baseline energy production in the body. The body can store B1, but can become depleted in mere weeks without adequate B1 intake. Gastric motility, cognition, immunity, sleep, and energy levels often suffer without enough B1. If B1 is low, as is common in chronic illness, you may require supplementation with B1 for a few weeks. When B1 is low, sunshine and other B-vitamins can greatly deplete it. When B1 is too high, it can greatly deplete B2 and other B-vitamins. Fat-soluble forms of B1 (like TTFD or allithiamine) can be dangerous; They are essentially extra-strong forms of B1 that can deplete all other B-vitamins rapidly.
Summary: When the body is healthy, B1 is not deficient and heavy supplementation is unnecessary and potentially disruptive. B1 is a high-level important nutrient, though, so in times of chronic inflammation and stress, extra is often beneficial or needed to restore bodily function. When B1 is very low, other B-vitamins and sunshine may need to be restricted.
TTFD and other fat-soluble forms of B1 can be dangerous unless you have a genetic variation that requires those forms.
Partner: B1 | Co-factors: All B-vitamins
Like B1, B2 is incredibly critical for baseline energy production in the body. Gastric motility, cognition, immunity, sleep, and energy levels often suffer without enough B1. If B2 is low, as is common in chronic illness, you may require supplementation for a few weeks, in addition to B1. When B2 is low, B1 and other B-vitamins can greatly deplete it. When B2 is too high, it can greatly deplete B-vitamins.
SUMMARY: When the body is healthy, B2 is not typically deficient, and heavy supplementation is unnecessary and potentially disruptive. B2 is a high-level important nutrient, though, so in times of chronic inflammation and stress, extra is often beneficial or needed to restore bodily function. When B2 is very low, other B-vitamins may need to be restricted.
Partner: (none) | Co-factors: All B-vitamins
B3 is incredibly critical for baseline energy production in the body (supports healthy NAD+/NADH levels), sleep (niacin converts to tryptophan), and metabolism of fat. Additionally, blood sugar and skin health often suffer without enough B3. When B3 is low, other B-vitamins can deplete it. When B3 is too high, it can deplete other B-vitamins. Niacin is a superior form than niacinamide; however, niacinamide is essential for managing high blood sugar.
SUMMARY: B3 is an important nutrient, but, it’s not among the first nutrients to take when tackling your health. That is, unless you are diabetic (it can help bring down blood sugar). When B3 is very low, other B-vitamins may deplete it further.
Partner: (none) | Co-factors: possibly B8 (Inositol)
B4 (Choline) is no longer considered a B-vitamin, but it is an important component of liver health and weight loss. My theory is that it is so impactful for detoxing the liver that it can be quite disruptive in the body. Many report feeling emotional after taking. There are studies showing profound weight loss with choline. Best to supplement slowly and only after a strong nutritional foundation is in place — with all other B-vitamins and nutrients.
SUMMARY: No longer considered a B-vitamin, B4 is not among the first nutrients to take when tackling your health. That said, its strong support for liver health and weight loss make it an important nutrient in your arsenal. Watch for undesirable symptoms (like emotional upset after taking) and back off if needed.
Partner: (none) | Co-factors: B7 (Biotin)
B5 plays many roles in the body, and is essential for energy metabolism as well as skin barrier integrity. Supplemental B7 (biotin) can deplete B5, leading to break-outs. When B5 is low, other B-vitamins can deplete it. When B5 is too high, it can deplete other B-vitamins, especially B7 (biotin).
SUMMARY: B5 is an important nutrient, but, it’s often not required supplementally, as it’s well-represented in both foods and supplements. B5 and B7 (biotin) deplete each other. Skin breakouts are common when B7 (biotin) depletes B5.
B5’s Co-Factors
Partner: B12 | Co-factors:
B6 is critical for energy production from food, sleep, immunity, as well as nervous system health. B6 is prevalent in animal meat and supplements — in fact, so many supplements are rich in B6 it is very easy to overdo. Check your supplements for hidden B6. B6 stores in the body more than other B-vitamins, and levels can easily rise too high in the otherwise depleted body. Best to supplement slowly and only after a strong nutritional foundation is in place — with all other B-vitamins and nutrients.
SUMMARY: Critically important for energy, nervous system health, immunity and cognition, but B6 is readily found in animal foods and supplements. It’s fairly common for B6 levels to rise too high. Don’t take supplements with hidden B6.
Partner: B5 | Co-factors: All B-vitamins
B7 (biotin) is incredibly for hair production, of course — but it’s more than that. Skin, eyes, and liver all benefit, too — but it’s even more than that! Your body’s energy also requires B7 (biotin), as does your brain! Don’t take B7 (biotin) just for hair — and don’t forget that balance matters between all B-vitamins. B5 can greatly deplete it. When B7 (biotin) is too high, it can greatly deplete B5 and other B-vitamins.
SUMMARY: B7 (biotin) is way more important than just for hair. B7 (biotin) and B5 deplete each other. Remember that balance is critical between all B-vitamins.
B7’s Co-Factors
Partner: B6 | Co-factors: All B-vitamins, Lithium
B12 is incredibly powerful for baseline energy production, red blood cell production, nerve health, and the production of DNA. Gastric motility, cognition, immunity, sleep, and energy levels often suffer without enough B12. If B1 is low, as is common in chronic illness, you may require supplementation with B1 for a few weeks. When B12 is low, other B-vitamins can deplete it. When B12 is too high, it can greatly deplete other B-vitamins. Sublingual lozenges are a more absorbable form of supplement.
SUMMARY: B12 deficiencies are fairly easy to correct in most situations with a sublingual lozenge. B12 megadoses and shots — on their own — may temporarily improve symptoms, but can deplete all cofactors. A balanced nutritional plan can prevent this.
This completes Nutrient Maps.
To continue, select Supplement List.
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