Nutrient

Supplements per day

Natural source

Benefits

Omega 3

650-1300mg EPA/450-900mg DHA

Fish & Fish oils, walnuts, flax seed, chia seeds

Improves brain health & memory

Vitamin D3

5000 IU

Direct exposure to sun light for at least 30 minutes

Helps in calcium absorption

Maintains bone health

Improves immunity

B complex

400–800 mcg Methylfolate

1000 mcg Methylcobalamin

30 mcg Biotin

Egg yolk, Nuts & seeds, Liver, whole grains, beans

Improves metabolism

Support cognitive function

Vitamin C

65-90 mg

Citrus food, Red paper, Broccoli

Prevent from infection

Improves iron absorption

Vitamin K2

50 -120 mcg

Egg yolk, dairy products, organ meat

Increase insulin sensitivity

Reduces risk of cancer

Protein

0.8-1.2 gm/kg body weight

Low fat milk & milk products

Poultry products

Pulses & legumes

Helps in recovering daily wear & tear

Gives strength

Iron

17-20 mg

Dark Green leafy vegetables

Beans & lentils

Regulates body temperature

Blood volume & Red blood cell production

Calcium

1200 mg

Milk, yogurt, sesame seeds, black beans

Improve bone density and bone health

Electrolytes

Any oral electrolyte supplement once in week

Salt water, fruits, pickled food

Healthy muscle contraction

Regulation of blood pressure

Antioxidants

8,000-11,000 units

Berries, onions, garlic, red & orange colored vegetables

Prevent cell damage

Slower the aging process

Probiotics

Fructooligosachharides 100mg

Yogurt, Kombucha, pickled food, buttermilk

Improve digestion

Increase immunity