Discover optimal nutrition sources, personalized diet plans, and supplement recommendations tailored to your health goals.
Based on your recent inputs, your diet is well-balanced but could use more variety in micronutrients.
Essential for bone health and immune function
Vitamin D helps your body absorb calcium and supports immune system function. Many people are deficient, especially in winter months.
Nature Made Vitamin D3 2000 IU
Daily dosage: 1 softgel with a meal
For optimal bone health
Vitamin D enhances calcium absorption. This combination is particularly important for women and older adults.
Citracal Calcium + D3
Daily dosage: 2 tablets with food
Natural vitamin D production
Your skin produces vitamin D when exposed to sunlight. The amount varies by skin tone, location, and season.
During winter months or if you have limited sun exposure, supplementation is recommended.
A one-day meal plan rich in vitamin D and supporting nutrients
Take fat-soluble vitamins (A, D, E, K) with meals containing healthy fats to enhance absorption. Water-soluble vitamins (B, C) are best taken in divided doses throughout the day.
Pair iron with vitamin C for better absorption. Magnesium helps activate vitamin D in the body. Zinc and copper should be balanced in a 10:1 ratio.
Always prioritize getting nutrients from whole foods. Supplements should complement, not replace, a balanced diet. Food provides complex nutrient matrices that work synergistically.
Get blood work done before starting new supplements, especially for vitamin D, B12, iron, and magnesium. This prevents unnecessary supplementation and potential toxicity.
Look for third-party tested supplements (USP, NSF, or ConsumerLab certified). Avoid proprietary blends that don't disclose exact amounts of ingredients.
Choose methylated B vitamins (methylfolate, methylcobalamin) if you have MTHFR mutations. Opt for chelated minerals (glycinate, citrate) for better absorption.