The 90 Nutrients are 60 Minerals, 16 Vitamins, 12 Amino Acids, and 3 Essential Fatty Acids.
These are the ESSENTIAL nutrients the body needs for optimal function and health. They are simply not available from our food and therefore we are deficient.
By supplementing these from the right source we can expect to reduce or eliminate illness, slow down aging, and even extend life span.
Where possible below we have listed the dietary sources of the nutrients. Due to the shortage or absence of the nutrients in foods it's not practical to consume the volume of dietary source material required to gain these nutrients. We would need to eat at least the same volume of food as an elephant.
The essential nutrients must be fully bio-available to be absorbed however most over-the-counter single or combined supplements are a waste of money since they are mostly made from cheaper raw materials and are not in a fully absorbable form. Most offer 12% absorption at best so it's also not practical to consume the volume of supplements required to gain these nutrients. To demonstrate - you would need to consume up to 3 bottles of 60 capsules of each nutrient per day to take in the proper amount of nutrition from a sub-standard product.
The 90 Essential Nutrients that we recommend are unique in that they are a complete set and are fully bio-available. There is no other source.
60 Essential Minerals
- Almonds
- Walnuts
- Hazelnuts
- Prunes
- Raisins
- Peaches
- Apples
- Pears
- Avocados
- Broccoli
Calcium is essential for strong bones, teeth, and muscle function.
- Dairy products (milk, cheese, yogurt)
- Leafy green vegetables (collard greens, kale)
- Fortified tofu
- Fortified plant-based milk (almond, soy, oat)
- Sardines (with bones)
- Salmon (with bones)
- Almonds
- Broccoli
- Sesame seeds
- Chia seeds
Choline supports brain function and liver health.
- Eggs (especially egg yolks)
- Beef liver
- Salmon
- Chicken
- Pork
- Soy products (tofu, tempeh)
- Cruciferous vegetables (broccoli, cauliflower)
- Spinach
- Peanuts
- Brussels sprouts
Chromium plays a key role in carbohydrate and fat metabolism, helping the body to regulate blood sugar levels.
- Broccoli
- Grape juice
- Meat (beef, chicken, turkey)
- Whole grains (wheat germ, oats)
- Potatoes
- Garlic
- Eggs
- Apples
- Green beans
- Spinach
- Liver (beef, lamb, chicken)
- Fish (tuna, sardines)
- Dairy products (milk, cheese)
- Eggs
- Shellfish (oysters, clams)
- Meat (beef, chicken)
- Tofu
- Salmon
- Fortified cereals
- Beef
Copper is involved in energy production, iron metabolism, and connective tissue formation.
- Liver (beef or lamb)
- Oysters
- Shellfish (crab, lobster)
- Nuts (cashews, almonds)
- Dark chocolate (70% cocoa or higher)
- Mushrooms
- Whole grains (oats, quinoa)
- Avocados
- Legumes (lentils, beans)
- Tofu
Iodine is necessary for thyroid hormone production, which regulates metabolism, growth, and development.
- Seaweed (nori, kelp, wakame)
- Fish (cod, tuna, shrimp)
- Dairy products (milk, cheese)
- Eggs
- Iodized salt
- Shellfish (lobster, crab)
- Potatoes (with skins)
- Cranberries
- Strawberries
- Prunes
Iodine is essential for thyroid hormone production, which is critical for metabolism and growth.
- Seaweed (nori, kelp, wakame)
- Fish (cod, tuna, shrimp)
- Dairy products (milk, cheese)
- Eggs
- Iodized salt
- Shellfish (lobster, crab)
- Potatoes (with skins)
- Cranberries
- Strawberries
- Prunes
Iron is crucial for oxygen transport in the blood and for overall energy production.
- Red meat (beef, lamb)
- Poultry (chicken, turkey)
- Liver (beef or chicken)
- Spinach
- Lentils
- Quinoa
- Tofu
- Pumpkin seeds
- Black beans
- Fortified cereals
- Vegetables (especially spinach, kale)
- Tomatoes
- Potatoes
- Legumes (lentils, chickpeas)
- Whole grains (oats, quinoa)
- Nuts (almonds, cashews)
- Seeds (sunflower, pumpkin)
- Fish (salmon, sardines)
- Dairy products
- Eggs
Magnesium is involved in hundreds of biochemical reactions in the body, including muscle and nerve function, blood glucose control, and protein synthesis.
- Spinach
- Almonds
- Cashews
- Black beans
- Avocados
- Whole grains (brown rice, oats)
- Pumpkin seeds
- Bananas
- Salmon
- Dark chocolate (70% cocoa or higher)
Manganese is important for bone formation, blood clotting, and reducing inflammation.
- Whole grains (brown rice, oats)
- Pineapple
- Spinach
- Almonds
- Walnuts
- Brown sugar
- Chickpeas
- Tofu
- Green peas
- Beans (kidney beans, black beans)
Molybdenum plays an essential role in enzyme activity and the metabolism of sulfur-containing amino acids.
- Legumes (lentils, peas)
- Nuts (almonds, peanuts)
- Whole grains (wheat germ, oats)
- Leafy greens (spinach)
- Dairy products (milk, cheese)
- Eggs
- Liver (beef, chicken)
- Legume-based products (tofu, tempeh)
- Sunflower seeds
- Potatoes
- Legumes (lentils, peas)
- Nuts (almonds, peanuts)
- Whole grains (wheat germ, oats)
- Leafy greens (spinach)
- Dairy products (milk, cheese)
- Eggs
- Liver (beef, chicken)
- Legume-based products (tofu, tempeh)
- Sunflower seeds
- Potatoes
- Almonds
- Beans (kidney beans, black beans)
- Chocolate (dark, unsweetened)
- Whole grains (wheat, oats)
- Legumes (lentils, chickpeas)
- Soybeans
- Peas
- Seaweed
- Potatoes
- Olive oil
Phosphorus is critical for bone and tooth health, energy production, and maintaining healthy cell membranes.
- Dairy products (milk, cheese, yogurt)
- Meat (chicken, turkey, beef)
- Fish (salmon, tuna)
- Eggs
- Nuts (almonds, sunflower seeds)
- Legumes (lentils, chickpeas)
- Whole grains (oats, quinoa)
- Tofu
- Sunflower seeds
- Beef liver
Potassium supports proper muscle and nerve function and helps balance fluids in the body.
- Bananas
- Potatoes (with skins)
- Sweet potatoes
- Spinach
- Avocados
- Tomatoes
- Orange juice
- Mushrooms
- Beets
- Melons (cantaloupe, honeydew)
- Dairy products (milk, cheese, yogurt)
- Meat (chicken, turkey, beef)
- Fish (salmon, tuna)
- Eggs
- Nuts (almonds, sunflower seeds)
- Legumes (lentils, chickpeas)
- Whole grains (oats, quinoa)
- Tofu
- Sunflower seeds
- Beef liver
- Bananas
- Potatoes (with skins)
- Sweet potatoes
- Spinach
- Avocados
- Tomatoes
- Orange juice
- Mushrooms
- Beets
- Melons (cantaloupe, honeydew)
Selenium is a powerful antioxidant that plays a role in thyroid health, immune function, and protecting cells from damage.
- Brazil nuts
- Fish (tuna, halibut)
- Beef
- Turkey
- Chicken
- Sunflower seeds
- Eggs
- Brown rice
- Whole grains (oats, wheat germ)
- Mushrooms
- Brazil nuts
- Fish (tuna, halibut)
- Beef
- Turkey
- Chicken
- Sunflower seeds
- Eggs
- Brown rice
- Whole grains (oats, wheat germ)
- Mushrooms
- Horsetail herb
- Bamboo shoots
- Whole grains (oats, barley, rice)
- Leafy greens (spinach, kale)
- Cucumbers
- Bell peppers
- Carrots
- Beer (made from barley)
- Strawberries
- Tomatoes
Sodium is essential for fluid balance, nerve transmission, and muscle function.
- Table salt (Iodized)
- Seaweed
- Celery
- Beets
- Milk
- Olives
- Sauerkraut
- Canned soups
- Processed meats (bacon, ham)
- Pickles
Sulfur is necessary for protein synthesis and helps maintain healthy skin, hair, and nails.
- Garlic
- Onions
- Eggs
- Cruciferous vegetables (broccoli, cabbage, cauliflower)
- Brussels sprouts
- Leeks
- Kale
- Mustard greens
- Fish (salmon, tuna)
- Chicken
- Garlic
- Onions
- Eggs
- Cruciferous vegetables (broccoli, cabbage, cauliflower)
- Brussels sprouts
- Leeks
- Kale
- Mustard greens
- Fish (salmon, tuna)
- Chicken
- Mushrooms
- Shellfish (oysters, shrimp)
- Black pepper
- Parsley
- Garlic
- Whole grains (brown rice, oats)
- Green beans
- Potatoes (with skins)
- Carrots
- Spinach
Zinc supports the immune system, protein synthesis, and DNA synthesis. It is also essential for wound healing.
- Oysters
- Beef
- Lamb
- Pumpkin seeds
- Chickpeas
- Cashews
- Mushrooms
- Spinach
- Fortified cereals
- Dark chocolate
16 Essential Vitamins
Vitamin A is essential for maintaining healthy vision, immune function, and skin health. It is also important for cellular communication.
- Liver (beef, chicken, or lamb)
- Carrots
- Sweet potatoes
- Spinach
- Kale
- Butternut squash
- Egg yolks
- Red bell peppers
- Cantaloupe
- Mangoes
Thiamine is crucial for energy metabolism and nerve function.
- Whole grains (brown rice, oats, barley)
- Pork
- Beans (black beans, navy beans)
- Peas
- Liver (beef, chicken)
- Sunflower seeds
- Acorn squash
- Wheat germ
- Fortified cereals
- Eggs
Riboflavin helps in energy production and cellular function.
- Dairy products (milk, cheese, yogurt)
- Eggs
- Almonds
- Spinach
- Liver (beef, lamb)
- Lean meats (chicken, turkey)
- Fortified cereals
- Mushrooms
- Salmon
- Broccoli
Niacin supports energy production and helps lower cholesterol.
- Poultry (chicken, turkey)
- Beef
- Fish (tuna, salmon)
- Peanuts
- Whole grains (oats, wheat, barley)
- Liver (beef, chicken)
- Mushrooms
- Legumes (lentils, chickpeas)
- Fortified cereals
- Avocados
Pantothenic acid is important for energy production and hormone synthesis.
- Eggs
- Liver (beef, chicken)
- Avocados
- Sunflower seeds
- Mushrooms
- Sweet potatoes
- Whole grains (brown rice, oats)
- Yogurt
- Chicken
- Broccoli
Vitamin B6 is involved in amino acid metabolism and neurotransmitter synthesis.
- Poultry (chicken, turkey)
- Fish (salmon, tuna)
- Potatoes
- Bananas
- Chickpeas
- Fortified cereals
- Spinach
- Avocados
- Carrots
- Liver (beef, chicken)
Biotin supports metabolism and is important for skin, hair, and nails.
- Egg yolks
- Liver (beef, chicken)
- Almonds
- Sweet potatoes
- Spinach
- Broccoli
- Mushrooms
- Bananas
- Whole grains (oats, barley)
- Salmon
Folic acid is essential for DNA synthesis and cell division.
- Leafy greens (spinach, kale, collard greens)
- Liver (beef, chicken)
- Lentils
- Chickpeas
- Asparagus
- Avocados
- Brussels sprouts
- Oranges
- Beets
- Fortified cereals
Vitamin B12 is necessary for nerve function and red blood cell production.
- Liver (beef, lamb)
- Fish (salmon, tuna, sardines)
- Shellfish (oysters, clams)
- Eggs
- Dairy products (milk, cheese, yogurt)
- Chicken
- Fortified cereals
- Fortified plant-based milk (soy, almond, oat)
- Beef
- Pork
Vitamin C is an antioxidant that helps the body repair tissues, protect against free radical damage, and boosts immune function.
- Oranges
- Kiwifruit
- Strawberries
- Bell peppers
- Broccoli
- Brussels sprouts
- Papayas
- Guavas
- Acerola cherries
- Pineapples
Vitamin D is important for bone health, immune function, and reducing inflammation. It is unique because the body can produce it when exposed to sunlight.
- Fatty fish (salmon, mackerel, sardines)
- Cod liver oil
- Egg yolks
- Fortified milk
- Fortified orange juice
- Fortified cereals
- Cheese (especially Swiss and cheddar)
- Mushrooms (especially shiitake and maitake)
- Beef liver
- Tofu (fortified with vitamin D)
Vitamin E is a powerful antioxidant that helps protect cells from oxidative damage and is crucial for immune function.
- Almonds
- Sunflower seeds
- Spinach
- Kale
- Swiss chard
- Avocados
- Hazelnuts
- Peanut butter
- Wheat germ oil
- Sunflower oil
Vitamin K plays a key role in blood clotting, bone health, and regulating calcium in the bones and blood.
- Kale
- Spinach
- Collard greens
- Broccoli
- Brussels sprouts
- Cabbage
- Lettuce (especially romaine)
- Green beans
- Soybean oil
- Prunes
Choline plays a role in muscle aches and damage, nerve damage, memory, cognition, mood, fatigue, liver health.
- Eggs
- Meat: Beef, poultry, and liver
- Fish
- Dairy
- Cruciferous Vegetables
- Kidney Beans
- Shiitake Mushrooms
- Wheat Germ
- Potatoes
- Quinoa
Inositol balances certain chemicals in the body to help with mental conditions such as panic disorder, depression, and obsessive-compulsive disorder. It might also help insulin work better. People use inositol for metabolic syndrome, polycystic ovary syndrome (PCOS), and for reducing the risk of preterm birth.
- Citrus fruits: Oranges, grapefruits, lemons
- Cantaloupe
- Prunes
- Bananas
- Raisins
- Vegetables:
- Beans: kidney beans, pinto beans
- Peas
- Artichokes
- Cabbage
- Whole Grains:
- Brown rice
- Oats
- Wheat bran
- Oatmeal
- Whole-wheat flour
- Farr
- Quinoa
- Red rice
- Wild rice
- Popcorn
- Nuts: Almonds, peanuts, walnuts
- Honey
- Lentils
12 Essential Amino Acids
2-3 Essential Fatty Acids
Omega-3s support heart health, brain function, and reduce inflammation.
- Fatty fish (salmon, mackerel, sardines)
- Chia seeds
- Flaxseeds
- Walnuts
- Hemp seeds
- Algal oil
- Seaweed
- Soybeans
- Canola oil
- Brussels sprouts
Omega-6s are essential for skin health, promoting growth, and regulating metabolism.
- Sunflower oil
- Safflower oil
- Corn oil
- Soybean oil
- Walnuts
- Pumpkin seeds
- Pine nuts
- Avocado oil
- Sesame oil
- Grapeseed oil
Omega-9s promote heart health by reducing LDL cholesterol levels and improving circulation.
- Olive oil
- Avocados
- Almonds
- Macadamia nuts
- Hazelnuts
- Sunflower oil
- Canola oil
- Peanut oil
- Cashews
- Chia seeds