The deficiency epidemic is largely a product of the industrial food system — stripped grains, processed seed oils, synthetic fortification, and packaged products engineered to replace real food. Isolated nutrients were added back to compensate for what processing removed. The body does not recognize a fragment the same way it recognizes the whole. A nutrient in its original matrix arrives with cofactors, enzymes, and companion compounds that allow it to be used. Without them, the body either cannot complete the process or must draw on its own reserves to do so. Fortification and supplementation do not restore what was lost — they continue the same pattern of extraction. These entries point only to whole sources, because that is the only place the complete picture exists.
Vitamin A — Retinol
Fat-soluble · stored in liver
Deficiency shows up as
- Night blindness
- Dry, rough skin
- Frequent infections
- Slow wound healing
- Dry eyes
- Keratin buildup on skin (follicular hyperkeratosis)
- Poor tooth enamel
Natural sources
- Beef liver (pastured)
- Egg yolks (pastured)
- Butter (grass-fed)
- Cod liver oil (whole)
- Whole milk (raw)
As beta-carotene (provitamin A — body converts)
- Sweet potato
- Carrots
- Winter squash
- Dark leafy greens
- Apricots
Conversion of beta-carotene to retinol is poor in many people (thyroid issues, low bile, genetic variants). Animal-sourced retinol is directly usable. Fat is required for absorption of all fat-soluble vitamins.
Vitamin B1 — Thiamine
Water-soluble · depleted by alcohol, refined sugar, raw fish
Deficiency shows up as
- Peripheral neuropathy (tingling, burning feet)
- Fatigue
- Muscle weakness
- Brain fog
- Heart enlargement
- Wernicke's encephalopathy (severe)
- Edema
Natural sources
- Pork (pastured)
- Sunflower seeds
- Nutritional yeast (whole)
- Black beans
- Wild trout
- Macadamia nuts
- Asparagus
Vitamin B2 — Riboflavin
Water-soluble · required for folate metabolism (MTHFR)
Deficiency shows up as
- Cracked corners of mouth (angular cheilitis)
- Sore, red tongue
- Sensitivity to light
- Bloodshot eyes
- Skin inflammation
- Fatigue
- Slowed folate conversion
Natural sources
- Beef liver (pastured)
- Eggs (pastured)
- Almonds
- Mushrooms (especially cremini)
- Spinach
- Wild mackerel
- Whole milk (raw)
Vitamin B3 — Niacin
Water-soluble · NAD+ precursor · depleted by corn-based diets without lime treatment
Deficiency shows up as
- Pellagra (the 3 Ds: dermatitis, diarrhea, dementia)
- Symmetrical skin rash in sun-exposed areas
- Depression
- Anxiety
- Memory problems
- Fatigue
- Inflamed tongue
Natural sources
- Chicken (pastured)
- Wild tuna
- Turkey (pastured)
- Beef liver (pastured)
- Peanuts (if tolerated)
- Mushrooms
- Avocado
Vitamin B5 — Pantothenic Acid
Water-soluble · essential for cortisol synthesis and CoA production
Deficiency shows up as
- Fatigue
- Burning feet syndrome
- Adrenal insufficiency patterns
- Irritability
- Sleep disturbance
- Nausea
- Muscle cramps
Natural sources
- Beef liver (pastured)
- Sunflower seeds
- Avocado
- Mushrooms
- Wild salmon
- Egg yolks
- Broccoli
Vitamin B6 — Pyridoxine
Water-soluble · involved in 100+ enzymatic reactions · serotonin & dopamine production
Deficiency shows up as
- Depression
- Anxiety
- PMS / menstrual mood symptoms
- Peripheral neuropathy
- Elevated homocysteine
- Carpal tunnel
- No dream recall
- Microcytic anemia
Natural sources
- Chickpeas
- Beef liver (pastured)
- Wild tuna
- Wild salmon
- Chicken breast (pastured)
- Potatoes (with skin)
- Banana
- Sunflower seeds
Vitamin B7 — Biotin
Water-soluble · raw egg whites block biotin absorption (avidin)
Deficiency shows up as
- Hair thinning and loss
- Brittle nails
- Scaly skin around eyes and mouth
- Fatigue
- Depression
- Numbness and tingling
- Blood sugar instability
Natural sources
- Beef liver (pastured)
- Egg yolks (cooked)
- Wild salmon
- Almonds
- Sweet potato
- Sunflower seeds
- Nutritional yeast
Vitamin B9 — Folate
Water-soluble · works with B2, B6, B12 · MTHFR variants affect conversion
Deficiency shows up as
- Megaloblastic anemia
- Fatigue
- Depression
- Brain fog
- Elevated homocysteine
- Mouth sores
- Poor fetal neural tube development
Natural sources
- Beef liver (pastured)
- Lentils
- Black beans
- Asparagus
- Spinach
- Romaine lettuce
- Avocado
- Broccoli
- Eggs (pastured)
Label alert: Most products marketed as "folate" list folic acid in the ingredient panel — a synthetic form many people cannot convert. Even genuine methylfolate supplements arrive without the cofactors (B2, B6, B12, choline) that folate metabolism requires. Whole food sources carry the complete instruction.
Vitamin B12 — Cobalamin
Water-soluble · found only in animal foods · depleted by metformin, PPIs, oral contraceptives
Deficiency shows up as
- Fatigue (profound)
- Tingling / numbness in hands and feet
- Memory problems
- Brain fog
- Depression
- Megaloblastic anemia
- Pale or jaundiced skin
- Balance problems
- Smooth, sore tongue
Natural sources
- Beef liver (pastured)
- Clams
- Sardines
- Wild salmon
- Wild tuna
- Beef (grass-fed)
- Eggs (pastured)
- Whole milk (raw)
Vitamin C — Ascorbic Acid
Water-soluble · required for collagen synthesis and iron absorption · not stored
Deficiency shows up as
- Easy bruising
- Slow wound healing
- Bleeding gums
- Fatigue
- Joint pain
- Dry, rough skin
- Frequent infections
- Corkscrew body hairs (scurvy sign)
Natural sources
- Camu camu
- Kakadu plum
- Rose hips
- Bell peppers (raw)
- Guava
- Kiwi
- Citrus
- Strawberries
- Broccoli (raw)
Vitamin D — Calciferol
Fat-soluble hormone · made by skin from UVB · requires cholesterol and magnesium
Deficiency shows up as
- Bone pain and low density
- Muscle weakness
- Depression (seasonal)
- Fatigue
- Frequent illness
- Hair loss
- Slow wound healing
Natural sources
- Sunlight (primary — skin synthesis)
- Cod liver oil (whole)
- Wild salmon
- Sardines
- Egg yolks (pastured, outdoor)
- Beef liver (pastured)
- Mushrooms (UV-exposed)
Sunlight is the source, not a supplement.
Skin synthesis from midday UVB is how the body has made vitamin D for its entire evolutionary history — with regulatory feedback, sulfated forms, and cofactors that oral supplements do not replicate. Long-term supplement use has been associated with soft tissue calcification, kidney stones, and paradoxical bone loss.
The vitamin D supplement story is the same industry pattern.
Cholecalciferol — the active ingredient in most vitamin D supplements — is also the active ingredient in rodenticides like d-CON. It kills rats by causing fatal hypercalcemia. The same manufacturers producing vitamin D supplements produce the rodenticide and the pet vitamin formulas. Veterinarians note there is no antidote for vitamin D toxicity in animals. The same compound, sold to humans as essential health care, is used as poison bait for rodents. The fear of sun exposure drove millions to a supplement that accumulates in fatty tissue, takes years to clear, and causes the calcification and bone loss it was supposed to prevent. See Sunlight for the full picture.
Vitamin E — Tocopherols & Tocotrienols
Fat-soluble antioxidant · 8 natural forms · depleted by industrial seed oils
Deficiency shows up as
- Muscle weakness
- Peripheral neuropathy
- Vision deterioration
- Impaired balance (ataxia)
- Immune weakness
- Oxidative stress
Natural sources
- Wheat germ oil (unrefined)
- Sunflower seeds
- Almonds
- Avocado
- Hazelnuts
- Spinach
- Swiss chard
- Palm fruit (red)
Vitamin K — K1 & K2
Fat-soluble · K1 from plants · K2 from fermented food and animal fat
Deficiency shows up as
- Easy bruising
- Slow clotting
- Heavy menstrual bleeding
- Arterial calcification
- Poor bone density
Natural sources — K1
- Kale
- Spinach
- Collard greens
- Broccoli
- Brussels sprouts
- Parsley
Natural sources — K2
- Natto (fermented soy)
- Gouda and Brie
- Egg yolks (pastured)
- Butter (grass-fed)
- Chicken liver (pastured)
- Fermented vegetables
Choline
Vitamin-like · essential for liver fat export, acetylcholine, cell membranes · often deficient in plant-dominant diets
Deficiency shows up as
- Fatty liver (NAFLD)
- Memory problems
- Muscle damage
- Elevated homocysteine
- Poor fetal brain development
- Fatigue
Natural sources
- Beef liver (pastured)
- Eggs (yolk — highest per serving)
- Wild salmon
- Chicken breast (pastured)
- Shiitake mushrooms
- Wild cod
- Kidney beans
Magnesium
Required for 300+ enzymatic reactions · depleted by stress, alcohol, PPI medications, refined food
Deficiency shows up as
- Muscle cramps and spasms
- Anxiety
- Insomnia
- Heart palpitations
- Constipation
- Migraines
- Eye twitching
- High blood pressure
- Fatigue
- Calcification (tissue, kidney stones)
Natural sources
- Pumpkin seeds
- Dark chocolate (raw cacao)
- Almonds
- Spinach
- Black beans
- Avocado
- Quinton seawater
- Natural spring water
Zinc
Not stored in body · depleted by phytic acid in grains, alcohol, chronic stress
Deficiency shows up as
- Loss of taste and smell
- Poor wound healing
- Frequent illness
- Hair loss
- White spots on nails
- Skin problems (acne, eczema)
- Low testosterone
- Growth delay in children
Natural sources
- Oysters (highest)
- Beef (grass-fed)
- Crab and lobster
- Pumpkin seeds
- Beef liver (pastured)
- Chickpeas
- Cashews
Iron
Heme iron (animal) absorbs 15–35% · non-heme (plant) absorbs 2–20% · vitamin C increases absorption
Deficiency shows up as
- Profound fatigue
- Pale skin and gums
- Brain fog
- Cold hands and feet
- Brittle nails
- Spoon-shaped nails (koilonychia)
- Restless legs
- Shortness of breath
- Pica (craving ice, clay, dirt)
Natural sources
- Beef liver (pastured · highest heme iron)
- Oysters
- Beef (grass-fed)
- Sardines
- Lentils + vitamin C food
- Spinach + vitamin C food
- Blackstrap molasses
Iodine
Required for thyroid hormone synthesis · depleted by fluoride, chlorine, bromide competition
Deficiency shows up as
- Goiter (enlarged thyroid)
- Hypothyroid symptoms
- Fatigue
- Weight gain
- Brain fog
- Cold intolerance
- Hair loss
- Dry skin
- Developmental delay in children
Natural sources
- Seaweed (kelp, nori, wakame)
- Wild cod
- Wild shrimp
- Oysters
- Wild tuna
- Eggs (pastured)
- Whole milk (raw)
Selenium
Required for T4→T3 thyroid conversion · glutathione peroxidase production · soil-depleted
Deficiency shows up as
- Thyroid dysfunction
- Hair loss
- Fatigue
- Brain fog
- Weak immunity
- Muscle weakness
- Mood changes
- Hashimoto's flares
Natural sources
- Brazil nuts (1–2 daily)
- Wild yellowfin tuna
- Sardines
- Oysters
- Beef (grass-fed)
- Eggs (pastured)
- Sunflower seeds
Potassium
Depleted by diuretics, excessive sweating, alcohol, refined diet · works with sodium
Deficiency shows up as
- Muscle weakness and cramping
- Fatigue
- Heart palpitations
- Constipation
- High blood pressure
- Numbness and tingling
Natural sources
- Coconut water
- Avocado
- Sweet potato
- Banana
- Lentils
- Spinach
- Wild salmon
- Beet greens
Calcium
Requires vitamin D (from sunlight), vitamin K2, and magnesium to go where it belongs
Deficiency shows up as
- Muscle cramps (especially legs)
- Dental decay and weak enamel
- Bone loss
- Numbness around mouth
- Rickets in children
- Tetany (severe)
Natural sources
- Raw whole milk
- Sardines with bones
- Kale
- Bok choy
- Broccoli
- Figs
- Almonds
- Sesame seeds / tahini
Silica
Required for collagen crosslinking, bone matrix, arterial wall integrity · declines with age
Deficiency shows up as
- Brittle hair and nails
- Sagging skin
- Joint pain
- Weak bones
- Poor wound healing
- Accelerated skin aging
Natural sources
- Oats (whole)
- Barley
- Cucumber (with skin)
- Bell peppers
- Leafy greens
- Beets
- Spring water (silica-rich)
Copper
Works in balance with zinc — excessive zinc supplementation depletes copper
Deficiency shows up as
- Anemia unresponsive to iron
- Neuropathy
- Bone loss
- Premature gray hair
- Fatigue
- Poor immune function
- Loose connective tissue
Natural sources
- Beef liver (pastured)
- Oysters
- Shiitake mushrooms
- Dark chocolate (raw cacao)
- Sunflower seeds
- Almonds
- Spirulina
Manganese
Required for mitochondrial superoxide dismutase (MnSOD) · bone formation · carbohydrate metabolism
Deficiency shows up as
- Joint pain and poor cartilage
- Bone fragility
- Blood sugar instability
- Oxidative stress
- Fatigue
Natural sources
- Cloves
- Mussels
- Pumpkin seeds
- Hazelnuts
- Brown rice
- Chickpeas
- Spinach
- Pineapple
Omega-3 — DHA & EPA
Long-chain forms only in marine foods · ALA (plant) converts poorly · DHA is primary brain structural fat
Deficiency shows up as
- Dry, flaky skin
- Brain fog
- Depression
- Poor memory
- Dry eyes
- Joint stiffness
- Mood instability
- High inflammatory markers
Natural sources
- Sardines (whole, with bones)
- Wild salmon
- Wild mackerel
- Wild herring
- Wild anchovies
- Oysters
- Cod liver (whole)
Isolated fish oil is typically rancid and pro-inflammatory.
Once extracted, concentrated, and encapsulated, omega-3 fats oxidize — producing lipid peroxides that are directly pro-inflammatory. Independent analyses find most commercial fish oil exceeds safe oxidation thresholds at time of sale. The REDUCE-IT trial used mineral oil (itself inflammatory) as placebo, inflating the apparent benefit. Whole fish delivers DHA and EPA in their natural phospholipid form, with selenium, iodine, CoQ10, and fat-soluble vitamins — the complete biological context. The isolated capsule provides a fragment that may be actively harmful. See Wellness Traps for more.
Phospholipids — PC, PE, PS
Primary structural component of every cell membrane · myelin · depleted by toxin exposure and aging
Deficiency shows up as
- Brain fog
- Memory decline
- Poor nerve conduction
- Fatty liver
- Cell membrane rigidity
- Cognitive decline
- Poor mitochondrial function
Natural sources
- Egg yolks (pastured)
- Beef liver (pastured)
- Sunflower lecithin (whole)
- Sardines
- Wild salmon
- Soybeans (non-GMO, fermented)
Glycine
Most abundant amino acid in collagen · conditionally essential · depleted by high muscle meat intake without connective tissue
Deficiency shows up as
- Poor sleep quality
- Joint pain and cartilage loss
- Gut lining breakdown
- Skin aging
- Poor detoxification
- Elevated homocysteine
Natural sources
- Bone broth (slow-cooked)
- Skin and cartilage (pastured chicken, pastured pork)
- Gelatin (whole)
- Oxtail
- Pigs' feet
- Collagen-rich cuts
Tryptophan
Precursor to serotonin and melatonin · requires B6 and iron for conversion · competes at blood-brain barrier
Deficiency shows up as
- Depression
- Insomnia
- Anxiety
- Low pain tolerance
- Mood swings
- Poor appetite regulation
Natural sources
- Turkey (pastured)
- Chicken (pastured)
- Pumpkin seeds
- Eggs (pastured)
- Wild salmon
- Spirulina
- Raw milk
CoQ10 — Ubiquinol
Mitochondrial electron transport chain · antioxidant · depleted by statin medications · declines with age
Deficiency shows up as
- Profound fatigue
- Muscle pain (especially on statins)
- Brain fog
- Heart failure
- High blood pressure
- Gum disease
- Exercise intolerance
Natural sources
- Beef heart (pastured · highest concentration)
- Beef liver (pastured)
- Sardines
- Wild mackerel
- Pork (pastured)
- Chicken (pastured)
- Broccoli
- Spinach
Glutathione
Master antioxidant · made in the body from cysteine, glycine, glutamate · depleted by acetaminophen, alcohol, chronic illness
Deficiency shows up as
- Poor detoxification
- Oxidative stress
- Chronic fatigue
- Chemical sensitivity
- Immune weakness
- Premature aging
- Liver burden
Natural sources (precursor foods)
- Sulfur-rich vegetables (garlic, onion, leeks)
- Broccoli sprouts
- Eggs (cysteine)
- Beef (pastured · glycine + cysteine)
- Avocado
- Asparagus
Oral glutathione supplements are largely broken down in digestion before reaching cells. Feeding the body the precursors — cysteine, glycine, glutamate — through whole food is how the body makes and sustains its own supply.
IV glutathione and cancer — a serious concern.
Glutathione is also how cancer cells protect themselves from oxidative destruction. High-dose IV glutathione floods the system with the same antioxidant shield aggressive tumors use to survive chemotherapy and evade immune destruction. Elevated intracellular glutathione is a documented marker of breast cancer metastatic potential and drug resistance. IV dosing bypasses the body's own regulatory feedback. Whole food precursors allow the body to produce what it needs — IV administration removes that control entirely. See Wellness Traps for fuller context.
Trace Minerals — The Full Spectrum
90+ trace elements required in small amounts · depleted by RO filtration, soil depletion, processed diet
Deficiency shows up as
- Fatigue without clear cause
- Muscle cramps
- Poor recovery
- Brain fog
- Slow healing
- Mood instability
- Thyroid disruption
Natural sources
- Quinton seawater (marine plasma)
- Natural spring water (tested)
- Sea vegetables (kelp, dulse, nori)
- Bone broth
- Organic whole food (mineral soil)
Quinton Marine Plasma (isotonic seawater) contains the same mineral profile as human plasma. It is the most complete natural mineral source available. Particularly relevant for those using RO water — add minerals back in their natural ionic form.
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