Vitamins & Minerals: Complete Science-Based Guide
Lithium in microdoses (lithium orotate): neuroprotection, mood support and longevity. Let's look at the mechanisms, dosages and sources.
Potassium is the main intracellular electrolyte on which blood pressure, heart rhythm and muscle function depend. We look at supplement forms, norms and food sources.
Vanadium and vanadyl sulfate: insulin mimetic, effect on blood sugar and insulin sensitivity. Let's look at the norms, food sources and dosages.
Vitamin E is not one substance but a family of eight fat-soluble compounds: four tocopherols and four tocotrienols. Why the full spectrum matters, and not just popular alpha-tocopherol, and where to get vitamin E from food.
Silicon for collagen, skin and hair: the ch-OSA form and bamboo extract. Let's look at the norms, food sources and dosages.
Vitamin B4 (choline): role in the liver, brain and memory, alpha-GPC. Let's look at food sources and dosages.
Boron: role in steroid hormones (testosterone, estrogen) and calcium metabolism. Let's look at the norms, food sources and dosages.
Vitamin A: retinyl palmitate vs beta-carotene. Role for vision and immunity, form differences, hypervitaminosis, sources and norms.
Selenium: selenomethionine, selenite, enriched yeast. Role in thyroid and immunity, form bioavailability, sources and norms.
Sulfur (MSM) and collagen in type II collagenosis: how to support joints and cartilage from within. Let's look at mechanisms and dosages.
Zinc and its forms: picolinate, gluconate, citrate, carnosine, oxide. How they differ in absorption and tolerance, which form to choose for your goal, norms and foods.
Molybdenum is important as a cofactor for sulfite metabolism and alcohol metabolism enzymes. Let's break down norms, dosages and food sources.
Manganese is important for connective tissue and cartilage. We break down its forms (glycinate, chelate), norms, dosages and food sources.
Phosphorus: role in bones, teeth and cellular energy, balance with calcium. Let's look at norms and food sources.
Chromium and its picolinate form are studied for their effect on insulin sensitivity and sugar cravings. We break down norms, dosages and sources.
Calcium and its forms: carbonate, citrate, chelate, hydroxyapatite. How they differ in absorption, how to choose, the role of vitamin K2 and the risk of vessel calcification.
Iodine is essential for the thyroid gland. We break down organic (kelp) and inorganic (potassium iodide, Lugol's) forms, their absorption and safety.
Vitamin K2: forms MK-4 and MK-7, half-life, sources, role in calcification and bone/vessel health. How they differ, which form to choose, norms.
Vitamin C: ascorbic acid, sodium and calcium ascorbate, Ester-C and liposomal. Difference in absorption, who should choose what, dosages and food sources.
Sodium and chloride: the role of electrolytes in water metabolism, salt norms and balance with potassium. Let's look at it with tables and sources.
Comprehensive guides to vitamins and minerals — the foundation of healthy nutrition. Each article covers dosages, best sources, deficiency symptoms, and scientifically proven effects.
All content is based on clinical research and meta-analyses from peer-reviewed journals.