Ingredient reference

Reference guides for common supplements. Each page covers daily reference values, the most bioavailable forms, timing guidance, and how the ingredient pairs with others in your routine.

Vitamins

Vitamin C

The body cannot make it. Has to come from food or a supplement, every single day.

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Vitamin D3

Sunshine in a capsule. The vitamin most people in northern latitudes need more of.

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Vitamin K2

The traffic director for calcium. Helps make sure it ends up in bone, not arteries.

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Minerals

Calcium

The most abundant mineral in the body. Bone is where 99% of it lives.

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Copper

The mineral that zinc can crowd out. Small amount, big role.

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Iron

Oxygen delivery. The mineral that keeps energy from dropping off a cliff.

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Magnesium

Involved in over 300 processes in the body. Most people quietly don't get enough.

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Zinc

Immune support, wound healing, and a dozen other things the body quietly relies on.

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