Food and nutrient questions, answered.

Biotin is a B vitamin that helps enzymes carry out critical steps in the metabolism of fatty acids, glucose and amino acids. (NIH) The Biotin page has the full food table and sources.

Of the everyday foods on this page, eggs rank highest: 1 egg provides about 10 mcg. That is 33% of the daily value. Food sources on the NIH table, per serving: Eggs, 1 egg: 10 mcg (33% of the daily value); Salmon, 3 ounces: 5 mcg (17% of the daily value); Sunflower seeds, ¼ cup: 2.6 mcg (9% of the daily value); Sweet potato, ½ cup: 2.4 mcg (8% of the daily value); Almonds, ¼ cup: 1.5 mcg (5% of the daily value).

The NIH lists 30 mcg a day for adults (adequate intake). Avidin, a protein in raw egg whites, binds biotin and prevents its absorption. (NIH) Oral free biotin is fully absorbed, even at high doses. (NIH)

Biotin is available at RESRV as an add-in ($30). Food comes first. Most people get what they need from a varied diet, and a nutrient in food comes with fiber, protein and everything else the food carries. Your provider decides whether an add-in suits you.

An IV takes a different route. It delivers a nutrient straight into the bloodstream, so none of it depends on absorption in the gut. That can matter for people who absorb less, and your provider decides whether it is appropriate for you.

The NIH lists these groups among those more likely to fall short: people with biotinidase deficiency; people with chronic alcohol exposure; pregnant and breastfeeding women. A lab panel ordered by your provider can show your own levels; see lab testing before IV therapy.

Carnitine helps move long-chain fatty acids into the mitochondria, where they are burned to produce energy. (NIH) Healthy adults make enough carnitine in the liver and kidneys, so it is not considered an essential nutrient and has no daily value. The L-carnitine page has the full food table and sources.

Of the everyday foods on this page, beef ranks highest: 3 ounces provides about 42–122 mg. Food sources on the NIH table, per serving: Beef, 3 ounces: 42–122 mg; Milk, 1 cup: 8 mg; Chicken, 3 ounces: 2–4 mg.

L-carnitine is in Performance and Longevity and is available as a core add-in ($40). Food comes first. Most people get what they need from a varied diet, and a nutrient in food comes with fiber, protein and everything else the food carries. Your provider decides whether an add-in suits you.

An IV takes a different route. It delivers a nutrient straight into the bloodstream, so none of it depends on absorption in the gut. That can matter for people who absorb less, and your provider decides whether it is appropriate for you.

The NIH lists these groups among those more likely to fall short: people with end-stage kidney disease on dialysis. A lab panel ordered by your provider can show your own levels; see lab testing before IV therapy.

Magnesium is a cofactor in more than 300 enzyme systems that regulate reactions including protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation. (NIH) The Magnesium page has the full food table and sources.

Of the everyday foods on this page, pumpkin seeds rank highest: 1 ounce provides about 156 mg. That is 37% of the daily value. Food sources on the NIH table, per serving: Pumpkin seeds, 1 ounce: 156 mg (37% of the daily value); Chia seeds, 1 ounce: 111 mg (26% of the daily value); Almonds, 1 ounce: 80 mg (19% of the daily value); Spinach, ½ cup: 78 mg (19% of the daily value); Cashews, 1 ounce: 74 mg (18% of the daily value).

The NIH lists 400 to 420 mg for men and 310 to 320 mg for women. The upper limit for adults is 350 mg from supplements and medicines (not food). About 30% to 40% of the magnesium in food and drinks is absorbed by the body. (NIH)

Magnesium is in Reset, Immunity, Longevity, Radiance and Rebuild, and magnesium sulfate is available as a core add-in ($40). Food comes first. Most people get what they need from a varied diet, and a nutrient in food comes with fiber, protein and everything else the food carries. Your provider decides whether an add-in suits you.

An IV takes a different route. It delivers a nutrient straight into the bloodstream, so none of it depends on absorption in the gut. That can matter for people who absorb less, and your provider decides whether it is appropriate for you.

The NIH lists these groups among those more likely to fall short: people with gastrointestinal diseases; people with type 2 diabetes; people with alcohol dependence; older adults. A lab panel ordered by your provider can show your own levels; see lab testing before IV therapy.

The body converts niacin into NAD, a coenzyme that more than 400 enzymes need, more than for any other vitamin-derived coenzyme. (NIH) The Niacin page has the full food table and sources.

Of the everyday foods on this page, chicken ranks highest: 3 ounces provides about 10.3 mg. That is 64% of the daily value. Food sources on the NIH table, per serving: Chicken, 3 ounces: 10.3 mg (64% of the daily value); Salmon, 3 ounces: 8.6 mg (54% of the daily value); Tuna, 3 ounces: 8.6 mg (54% of the daily value); Beef, 3 ounces: 5.8 mg (36% of the daily value).

The NIH lists 16 mg for men and 14 mg for women. The upper limit for adults is 35 mg. In some grain products, niacin is bound in a form that makes it only about 30% bioavailable. (NIH)

Niacin (B3) is part of the B-complex in Reset, Immunity, Performance, Longevity, Radiance and Rebuild. NAD+, which the body makes from niacin, is available as a separate add-in. Food comes first. Most people get what they need from a varied diet, and a nutrient in food comes with fiber, protein and everything else the food carries. Your provider decides whether an add-in suits you.

An IV takes a different route. It delivers a nutrient straight into the bloodstream, so none of it depends on absorption in the gut. That can matter for people who absorb less, and your provider decides whether it is appropriate for you.

The NIH lists these groups among those more likely to fall short: people with undernutrition; people low in riboflavin, vitamin B6 or iron. A lab panel ordered by your provider can show your own levels; see lab testing before IV therapy.

The main function of pantothenic acid is making coenzyme A, which the body uses to build and break down fats. (NIH) The Pantothenic acid page has the full food table and sources.

Of the everyday foods on this page, mushrooms rank highest: ½ cup provides about 2.6 mg. That is 52% of the daily value. Food sources on the NIH table, per serving: Mushrooms, ½ cup: 2.6 mg (52% of the daily value); Sunflower seeds, ¼ cup: 2.4 mg (48% of the daily value); Chicken, 3 ounces: 1.3 mg (26% of the daily value); Avocado, ½ avocado: 1 mg (20% of the daily value); Milk, 1 cup: 0.9 mg (18% of the daily value).

The NIH lists 5 mg a day for adults (adequate intake). The body absorbs about half, 40% to 61%, of the pantothenic acid in food. (NIH)

Pantothenic acid (B5) is part of the B-complex in Reset, Immunity, Performance, Longevity, Radiance and Rebuild, and is available on its own as an add-in ($30). Food comes first. Most people get what they need from a varied diet, and a nutrient in food comes with fiber, protein and everything else the food carries. Your provider decides whether an add-in suits you.

An IV takes a different route. It delivers a nutrient straight into the bloodstream, so none of it depends on absorption in the gut. That can matter for people who absorb less, and your provider decides whether it is appropriate for you.

Riboflavin is one of the water-soluble B vitamins, naturally present in some foods and added to others. (NIH) The Riboflavin page has the full food table and sources.

Of the everyday foods on this page, yogurt ranks highest: 1 cup provides about 0.6 mg. That is 46% of the daily value. Food sources on the NIH table, per serving: Yogurt, 1 cup: 0.6 mg (46% of the daily value); Milk, 1 cup: 0.5 mg (38% of the daily value); Beef, 3 ounces: 0.4 mg (31% of the daily value); Clams, 3 ounces: 0.4 mg (31% of the daily value); Almonds, 1 ounce: 0.3 mg (23% of the daily value).

The NIH lists 1.3 mg for men and 1.1 mg for women. About 95% of riboflavin from food is bioavailable, up to a maximum of about 27 mg per meal or dose; the body absorbs little beyond that. (NIH)

Riboflavin (B2) is part of the B-complex in Reset, Immunity, Performance, Longevity, Radiance and Rebuild. Food comes first. Most people get what they need from a varied diet, and a nutrient in food comes with fiber, protein and everything else the food carries. Your provider decides whether an add-in suits you.

An IV takes a different route. It delivers a nutrient straight into the bloodstream, so none of it depends on absorption in the gut. That can matter for people who absorb less, and your provider decides whether it is appropriate for you.

The NIH lists these groups among those more likely to fall short: vegetarian athletes; people who are vegan or consume little milk; pregnant and breastfeeding women. A lab panel ordered by your provider can show your own levels; see lab testing before IV therapy.

Selenium is part of 25 selenoproteins, which play roles in thyroid hormone metabolism, DNA synthesis, reproduction, and protection from oxidative damage and infection. (NIH) The Selenium page has the full food table and sources.

Of the everyday foods on this page, Brazil nuts rank highest: 1 ounce (6–8 nuts) provides about 544 mcg. That is 989% of the daily value. Food sources on the NIH table, per serving: Brazil nuts, 1 ounce (6–8 nuts): 544 mcg (989% of the daily value); Tuna, 3 ounces: 92 mcg (167% of the daily value); Sardines, 3 ounces: 45 mcg (82% of the daily value); Shrimp, 3 ounces: 42 mcg (76% of the daily value).

The NIH lists 55 mcg for adults. The upper limit for adults is 400 mcg. The body absorbs up to about 90% of selenium from its common food and supplement forms. (NIH)

Selenium is part of the trace elements core add-in ($40). Food comes first. Most people get what they need from a varied diet, and a nutrient in food comes with fiber, protein and everything else the food carries. Your provider decides whether an add-in suits you.

An IV takes a different route. It delivers a nutrient straight into the bloodstream, so none of it depends on absorption in the gut. That can matter for people who absorb less, and your provider decides whether it is appropriate for you.

The NIH lists these groups among those more likely to fall short: people living in selenium-deficient regions; people on kidney dialysis; people living with HIV. A lab panel ordered by your provider can show your own levels; see lab testing before IV therapy.

Thiamin plays a critical role in energy metabolism and, therefore, in the growth, development and function of cells. (NIH) The Thiamin page has the full food table and sources.

Of the everyday foods on this page, black beans tie with trout and pork for highest: ½ cup provides about 0.4 mg. That is 33% of the daily value. Food sources on the NIH table, per serving: Black beans, ½ cup: 0.4 mg (33% of the daily value); Trout, 3 ounces: 0.4 mg (33% of the daily value); Pork, 3 ounces: 0.4 mg (33% of the daily value); Mussels, 3 ounces: 0.3 mg (25% of the daily value).

The NIH lists 1.2 mg for men and 1.1 mg for women. Thiamin is absorbed in the small intestine; data on how much is absorbed from food are very limited. (NIH)

Thiamin (B1) is part of the B-complex in Reset, Immunity, Performance, Longevity, Radiance and Rebuild. Food comes first. Most people get what they need from a varied diet, and a nutrient in food comes with fiber, protein and everything else the food carries. Your provider decides whether an add-in suits you.

An IV takes a different route. It delivers a nutrient straight into the bloodstream, so none of it depends on absorption in the gut. That can matter for people who absorb less, and your provider decides whether it is appropriate for you.

The NIH lists these groups among those more likely to fall short: people with alcohol dependence; older adults; people with diabetes; people who have had bariatric surgery. A lab panel ordered by your provider can show your own levels; see lab testing before IV therapy.

Vitamin B12 is required for the development, myelination, and function of the central nervous system; healthy red blood cell formation; and DNA synthesis. (NIH) The Vitamin B12 page has the full food table and sources.

Of the everyday foods on this page, clams rank highest: 3 ounces provides about 17 mcg. That is 708% of the daily value. Food sources on the NIH table, per serving: Clams, 3 ounces: 17 mcg (708% of the daily value); Oysters, 3 ounces: 14.9 mcg (621% of the daily value); Salmon, 3 ounces: 2.6 mcg (108% of the daily value); Tuna, 3 ounces: 2.5 mcg (104% of the daily value); Beef, 3 ounces: 2.4 mcg (100% of the daily value); Milk, 1 cup: 1.3 mcg (54% of the daily value).

The NIH lists 2.4 mcg for adults. Vitamin B12 in food is bound to protein and must be released before it is absorbed, with help from intrinsic factor, a protein made in the stomach. (NIH) Absorption is about 50% at small doses, but only about 2% at doses of 500 mcg and 1.3% at doses of 1,000 mcg. (NIH)

Vitamin B12 is in every named RESRV drip and is available as an add-in ($30). Food comes first. Most people get what they need from a varied diet, and a nutrient in food comes with fiber, protein and everything else the food carries. Your provider decides whether an add-in suits you.

An IV takes a different route. It delivers a nutrient straight into the bloodstream, so none of it depends on absorption in the gut. That can matter for people who absorb less, and your provider decides whether it is appropriate for you.

The NIH lists these groups among those more likely to fall short: older adults; people who follow vegetarian or vegan diets; people with gastrointestinal disorders or surgery; people with pernicious anemia. A lab panel ordered by your provider can show your own levels; see lab testing before IV therapy.

Vitamin B6 is involved in more than 100 enzyme reactions, mostly concerned with protein metabolism. (NIH) The Vitamin B6 page has the full food table and sources.

Of the everyday foods on this page, chickpeas rank highest: 1 cup provides about 1.1 mg. That is 65% of the daily value. Food sources on the NIH table, per serving: Chickpeas, 1 cup: 1.1 mg (65% of the daily value); Tuna, 3 ounces: 0.9 mg (53% of the daily value); Salmon, 3 ounces: 0.6 mg (35% of the daily value); Chicken, 3 ounces: 0.5 mg (29% of the daily value); Potatoes, 1 cup: 0.4 mg (25% of the daily value).

The NIH lists 1.3 mg for adults 19 to 50. The upper limit for adults is 100 mg. About 75% of vitamin B6 from a mixed diet is bioavailable. (NIH) The body absorbs large doses of vitamin B6 well but quickly eliminates most of it in urine. (NIH)

Vitamin B6 is part of the B-complex in Reset, Immunity, Performance, Longevity, Radiance and Rebuild, and is available on its own as an add-in ($30). Food comes first. Most people get what they need from a varied diet, and a nutrient in food comes with fiber, protein and everything else the food carries. Your provider decides whether an add-in suits you.

An IV takes a different route. It delivers a nutrient straight into the bloodstream, so none of it depends on absorption in the gut. That can matter for people who absorb less, and your provider decides whether it is appropriate for you.

The NIH lists these groups among those more likely to fall short: people with impaired kidney function; people with autoimmune disorders; people with alcohol dependence. A lab panel ordered by your provider can show your own levels; see lab testing before IV therapy.

Vitamin C is required for the biosynthesis of collagen, L-carnitine, and certain neurotransmitters; vitamin C is also involved in protein metabolism. (NIH) It also improves the absorption of nonheme iron, the form of iron in plant foods. The Vitamin C page has the full food table and sources.

Of the everyday foods on this page, red bell pepper ranks highest: ½ cup provides about 95 mg. That is 106% of the daily value. Food sources on the NIH table, per serving: Red bell pepper, ½ cup: 95 mg (106% of the daily value); Orange, 1 medium: 70 mg (78% of the daily value); Kiwifruit, 1 medium: 64 mg (71% of the daily value); Broccoli, ½ cup: 51 mg (57% of the daily value); Strawberries, ½ cup: 49 mg (54% of the daily value).

The NIH lists 90 mg for men and 75 mg for women. The upper limit for adults is 2,000 mg. Approximately 70% to 90% of vitamin C is absorbed at moderate intakes of 30 to 180 mg a day. (NIH) At doses above 1 gram a day, absorption falls to less than 50%, and absorbed vitamin C the body doesn't use leaves in urine. (NIH)

Vitamin C is in Immunity, Performance, Radiance and Rebuild, and is available as an add-in (ascorbic acid, $30). Tri-Immune, a $30 shot, also contains it. Food comes first. Most people get what they need from a varied diet, and a nutrient in food comes with fiber, protein and everything else the food carries. Your provider decides whether an add-in suits you.

An IV takes a different route. It delivers a nutrient straight into the bloodstream, so none of it depends on absorption in the gut. For vitamin C, the difference is large: oral vitamin C, even in very large doses, can raise blood levels to about 220 micromoles per liter at most; IV administration can produce levels as high as 26,000 micromoles per liter. (NIH)

The NIH lists these groups among those more likely to fall short: people who smoke and those exposed to secondhand smoke; people with limited food variety; people with malabsorption and certain chronic diseases. A lab panel ordered by your provider can show your own levels; see lab testing before IV therapy.

Vitamin D promotes calcium absorption in the gut and keeps calcium and phosphate at the levels needed for normal bone mineralization. (NIH) It is also needed for bone growth and remodeling. The Vitamin D page has the full food table and sources.

Of the everyday foods on this page, trout ranks highest: 3 ounces provides about 16.2 mcg. That is 81% of the daily value. Food sources on the NIH table, per serving: Trout, 3 ounces: 16.2 mcg (81% of the daily value); Salmon, 3 ounces: 14.2 mcg (71% of the daily value); Mushrooms, ½ cup: 9.2 mcg (46% of the daily value); Milk, 1 cup: 2.9 mcg (15% of the daily value); Sardines, 2 sardines: 1.2 mcg (6% of the daily value).

The NIH lists 15 mcg (600 IU) for adults 19 to 70. The upper limit for adults is 100 mcg (4,000 IU). Fat in the gut at the same time enhances vitamin D absorption, but some is absorbed even without dietary fat. (NIH)

Vitamin D is available at RESRV as an injection (cholecalciferol, $30), not in the drips. Food comes first. Most people get what they need from a varied diet, and a nutrient in food comes with fiber, protein and everything else the food carries. Your provider decides whether an add-in suits you.

An IV takes a different route. It delivers a nutrient straight into the bloodstream, so none of it depends on absorption in the gut. That can matter for people who absorb less, and your provider decides whether it is appropriate for you.

The NIH lists these groups among those more likely to fall short: older adults; people with limited sun exposure; people with dark skin; people with conditions that limit fat absorption. A lab panel ordered by your provider can show your own levels; see lab testing before IV therapy.

Zinc is required for the activity of hundreds of enzymes, and it plays a role in immune function, protein and DNA synthesis, wound healing, and cell signaling and division. (NIH) The Zinc page has the full food table and sources.

Of the everyday foods on this page, oysters rank highest: 3 ounces provides about 28.2 mg. That is 256% of the daily value. Food sources on the NIH table, per serving: Oysters, 3 ounces: 28.2 mg (256% of the daily value); Beef, 3 ounces: 3.8 mg (35% of the daily value); Oats, 1 cup: 2.3 mg (21% of the daily value); Pumpkin seeds, 1 ounce: 2.2 mg (20% of the daily value).

The NIH lists 11 mg for men and 8 mg for women. The upper limit for adults is 40 mg. The amount of zinc absorbed from food ranges from 5% to more than 50%, depending on how much plant food (and so phytate) is in the diet. (NIH)

Zinc is in Reset and Immunity, is available as an add-in ($30), and is part of the trace elements core add-in ($40). Food comes first. Most people get what they need from a varied diet, and a nutrient in food comes with fiber, protein and everything else the food carries. Your provider decides whether an add-in suits you.

An IV takes a different route. It delivers a nutrient straight into the bloodstream, so none of it depends on absorption in the gut. That can matter for people who absorb less, and your provider decides whether it is appropriate for you.

The NIH lists these groups among those more likely to fall short: people who follow vegetarian or vegan diets; people with gastrointestinal disorders or bariatric surgery; people with alcohol use disorder; women who are pregnant or breastfeeding. A lab panel ordered by your provider can show your own levels; see lab testing before IV therapy.

Almonds provide riboflavin, magnesium and biotin. 1 ounce (Almonds, dry roasted) provides about 0.3 mg of riboflavin, 23% of the daily value. 1 ounce (Almonds, dry roasted) provides about 80 mg of magnesium, 19% of the daily value. ¼ cup (Almonds, roasted) provides about 1.5 mcg of biotin, 5% of the daily value. Riboflavin: Riboflavin is one of the water-soluble B vitamins, naturally present in some foods and added to others. (NIH) Magnesium: Magnesium is a cofactor in more than 300 enzyme systems that regulate reactions including protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation. (NIH) Biotin: Biotin is a B vitamin that helps enzymes carry out critical steps in the metabolism of fatty acids, glucose and amino acids. (NIH) Amounts are from the NIH Office of Dietary Supplements food tables and vary with variety and preparation. The almonds page has the full table and sources.

Avocado provides pantothenic acid. ½ avocado (Avocado, raw) provides about 1 mg of pantothenic acid, 20% of the daily value. Pantothenic acid: The main function of pantothenic acid is making coenzyme A, which the body uses to build and break down fats. (NIH) Amounts are from the NIH Office of Dietary Supplements food tables and vary with variety and preparation. The avocado page has the full table and sources.

Beef provides vitamin B12, niacin, zinc, riboflavin and L-carnitine. 3 ounces (Beef, ground, 85% lean meat/15% fat, pan browned) provides about 2.4 mcg of vitamin B12, 100% of the daily value. 3 ounces (Beef, ground, 90% lean, pan browned) provides about 5.8 mg of niacin, 36% of the daily value. 3 ounces (Beef, bottom sirloin, roasted) provides about 3.8 mg of zinc, 35% of the daily value. 3 ounces (Beef, tenderloin steak, grilled) provides about 0.4 mg of riboflavin, 31% of the daily value. 3 ounces (Beef steak, cooked) provides about 42–122 mg of L-carnitine. Vitamin B12: Vitamin B12 is required for the development, myelination, and function of the central nervous system; healthy red blood cell formation; and DNA synthesis. (NIH) Niacin: The body converts niacin into NAD, a coenzyme that more than 400 enzymes need, more than for any other vitamin-derived coenzyme. (NIH) Zinc: Zinc is required for the activity of hundreds of enzymes, and it plays a role in immune function, protein and DNA synthesis, wound healing, and cell signaling and division. (NIH) Riboflavin: Riboflavin is one of the water-soluble B vitamins, naturally present in some foods and added to others. (NIH) L-carnitine: Carnitine helps move long-chain fatty acids into the mitochondria, where they are burned to produce energy. (NIH) Amounts are from the NIH Office of Dietary Supplements food tables and vary with variety and preparation. The beef page has the full table and sources.

Black beans provide thiamin. ½ cup (Black beans, boiled) provides about 0.4 mg of thiamin, 33% of the daily value. Thiamin: Thiamin plays a critical role in energy metabolism and, therefore, in the growth, development and function of cells. (NIH) Amounts are from the NIH Office of Dietary Supplements food tables and vary with variety and preparation. The black beans page has the full table and sources.

Brazil nuts provide selenium. 1 ounce (6–8 nuts) (Brazil nuts) provides about 544 mcg of selenium, 989% of the daily value. Selenium: Selenium is part of 25 selenoproteins, which play roles in thyroid hormone metabolism, DNA synthesis, reproduction, and protection from oxidative damage and infection. (NIH) Amounts are from the NIH Office of Dietary Supplements food tables and vary with variety and preparation. The brazil nuts page has the full table and sources.

Broccoli provides vitamin C. ½ cup (Broccoli, cooked) provides about 51 mg of vitamin C, 57% of the daily value. Vitamin C: Vitamin C is required for the biosynthesis of collagen, L-carnitine, and certain neurotransmitters; vitamin C is also involved in protein metabolism. (NIH) Amounts are from the NIH Office of Dietary Supplements food tables and vary with variety and preparation. The broccoli page has the full table and sources.

Cashews provide magnesium. 1 ounce (Cashews, dry roasted) provides about 74 mg of magnesium, 18% of the daily value. Magnesium: Magnesium is a cofactor in more than 300 enzyme systems that regulate reactions including protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation. (NIH) Amounts are from the NIH Office of Dietary Supplements food tables and vary with variety and preparation. The cashews page has the full table and sources.

Chia seeds provide magnesium. 1 ounce (Chia seeds) provides about 111 mg of magnesium, 26% of the daily value. Magnesium: Magnesium is a cofactor in more than 300 enzyme systems that regulate reactions including protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation. (NIH) Amounts are from the NIH Office of Dietary Supplements food tables and vary with variety and preparation. The chia seeds page has the full table and sources.

Chicken provides niacin, vitamin B6, pantothenic acid and L-carnitine. 3 ounces (Chicken breast, meat only, grilled) provides about 10.3 mg of niacin, 64% of the daily value. 3 ounces (Chicken breast, roasted) provides about 0.5 mg of vitamin B6, 29% of the daily value. 3 ounces (Chicken breast, skinless, roasted) provides about 1.3 mg of pantothenic acid, 26% of the daily value. 3 ounces (Chicken breast, cooked) provides about 2–4 mg of L-carnitine. Niacin: The body converts niacin into NAD, a coenzyme that more than 400 enzymes need, more than for any other vitamin-derived coenzyme. (NIH) Vitamin B6: Vitamin B6 is involved in more than 100 enzyme reactions, mostly concerned with protein metabolism. (NIH) Pantothenic acid: The main function of pantothenic acid is making coenzyme A, which the body uses to build and break down fats. (NIH) L-carnitine: Carnitine helps move long-chain fatty acids into the mitochondria, where they are burned to produce energy. (NIH) Amounts are from the NIH Office of Dietary Supplements food tables and vary with variety and preparation. The chicken page has the full table and sources.

Chickpeas provide vitamin B6. 1 cup (Chickpeas, canned) provides about 1.1 mg of vitamin B6, 65% of the daily value. Vitamin B6: Vitamin B6 is involved in more than 100 enzyme reactions, mostly concerned with protein metabolism. (NIH) Amounts are from the NIH Office of Dietary Supplements food tables and vary with variety and preparation. The chickpeas page has the full table and sources.

Clams provide vitamin B12 and riboflavin. 3 ounces (Clams (without shells), cooked) provides about 17 mcg of vitamin B12, 708% of the daily value. 3 ounces (Clams, cooked) provides about 0.4 mg of riboflavin, 31% of the daily value. Vitamin B12: Vitamin B12 is required for the development, myelination, and function of the central nervous system; healthy red blood cell formation; and DNA synthesis. (NIH) Riboflavin: Riboflavin is one of the water-soluble B vitamins, naturally present in some foods and added to others. (NIH) Amounts are from the NIH Office of Dietary Supplements food tables and vary with variety and preparation. The clams page has the full table and sources.

Eggs provide biotin. 1 egg (Egg, whole, cooked) provides about 10 mcg of biotin, 33% of the daily value. Biotin: Biotin is a B vitamin that helps enzymes carry out critical steps in the metabolism of fatty acids, glucose and amino acids. (NIH) Amounts are from the NIH Office of Dietary Supplements food tables and vary with variety and preparation. The eggs page has the full table and sources.

Kiwifruit provides vitamin C. 1 medium (Kiwifruit) provides about 64 mg of vitamin C, 71% of the daily value. Vitamin C: Vitamin C is required for the biosynthesis of collagen, L-carnitine, and certain neurotransmitters; vitamin C is also involved in protein metabolism. (NIH) Amounts are from the NIH Office of Dietary Supplements food tables and vary with variety and preparation. The kiwifruit page has the full table and sources.

Milk provides vitamin B12, riboflavin, pantothenic acid, vitamin D and L-carnitine. 1 cup (Milk, 2% milkfat) provides about 1.3 mcg of vitamin B12, 54% of the daily value. 1 cup (Milk, 2% fat) provides about 0.5 mg of riboflavin, 38% of the daily value. 1 cup (Milk, 2% milkfat) provides about 0.9 mg of pantothenic acid, 18% of the daily value. 1 cup (Milk, 2% milkfat, vitamin D fortified) provides about 2.9 mcg of vitamin D, 15% of the daily value. 1 cup (Milk, whole) provides about 8 mg of L-carnitine. Vitamin B12: Vitamin B12 is required for the development, myelination, and function of the central nervous system; healthy red blood cell formation; and DNA synthesis. (NIH) Riboflavin: Riboflavin is one of the water-soluble B vitamins, naturally present in some foods and added to others. (NIH) Pantothenic acid: The main function of pantothenic acid is making coenzyme A, which the body uses to build and break down fats. (NIH) Vitamin D: Vitamin D promotes calcium absorption in the gut and keeps calcium and phosphate at the levels needed for normal bone mineralization. (NIH) L-carnitine: Carnitine helps move long-chain fatty acids into the mitochondria, where they are burned to produce energy. (NIH) Amounts are from the NIH Office of Dietary Supplements food tables and vary with variety and preparation. The milk page has the full table and sources.

Mushrooms provide pantothenic acid and vitamin D. ½ cup (Shiitake mushrooms, cooked) provides about 2.6 mg of pantothenic acid, 52% of the daily value. ½ cup (Mushrooms, white, raw, sliced, exposed to UV light) provides about 9.2 mcg of vitamin D, 46% of the daily value. Pantothenic acid: The main function of pantothenic acid is making coenzyme A, which the body uses to build and break down fats. (NIH) Vitamin D: Vitamin D promotes calcium absorption in the gut and keeps calcium and phosphate at the levels needed for normal bone mineralization. (NIH) Amounts are from the NIH Office of Dietary Supplements food tables and vary with variety and preparation. The mushrooms page has the full table and sources.

Mussels provide thiamin. 3 ounces (Mussels, blue, cooked) provides about 0.3 mg of thiamin, 25% of the daily value. Thiamin: Thiamin plays a critical role in energy metabolism and, therefore, in the growth, development and function of cells. (NIH) Amounts are from the NIH Office of Dietary Supplements food tables and vary with variety and preparation. The mussels page has the full table and sources.

Oats provide zinc. 1 cup (Oats, regular and quick, cooked with water) provides about 2.3 mg of zinc, 21% of the daily value. Zinc: Zinc is required for the activity of hundreds of enzymes, and it plays a role in immune function, protein and DNA synthesis, wound healing, and cell signaling and division. (NIH) Amounts are from the NIH Office of Dietary Supplements food tables and vary with variety and preparation. The oats page has the full table and sources.

An orange provides vitamin C. 1 medium (Orange) provides about 70 mg of vitamin C, 78% of the daily value. Vitamin C: Vitamin C is required for the biosynthesis of collagen, L-carnitine, and certain neurotransmitters; vitamin C is also involved in protein metabolism. (NIH) Amounts are from the NIH Office of Dietary Supplements food tables and vary with variety and preparation. The orange page has the full table and sources.

Oysters provide vitamin B12 and zinc. 3 ounces (Oysters, eastern, wild, cooked) provides about 14.9 mcg of vitamin B12, 621% of the daily value. 3 ounces (Oysters, Pacific, cooked) provides about 28.2 mg of zinc, 256% of the daily value. Vitamin B12: Vitamin B12 is required for the development, myelination, and function of the central nervous system; healthy red blood cell formation; and DNA synthesis. (NIH) Zinc: Zinc is required for the activity of hundreds of enzymes, and it plays a role in immune function, protein and DNA synthesis, wound healing, and cell signaling and division. (NIH) Amounts are from the NIH Office of Dietary Supplements food tables and vary with variety and preparation. The oysters page has the full table and sources.

Pork provides thiamin. 3 ounces (Pork chop, bone in, broiled) provides about 0.4 mg of thiamin, 33% of the daily value. Thiamin: Thiamin plays a critical role in energy metabolism and, therefore, in the growth, development and function of cells. (NIH) Amounts are from the NIH Office of Dietary Supplements food tables and vary with variety and preparation. The pork page has the full table and sources.

Potatoes provide vitamin B6. 1 cup (Potatoes, boiled) provides about 0.4 mg of vitamin B6, 25% of the daily value. Vitamin B6: Vitamin B6 is involved in more than 100 enzyme reactions, mostly concerned with protein metabolism. (NIH) Amounts are from the NIH Office of Dietary Supplements food tables and vary with variety and preparation. The potatoes page has the full table and sources.

Pumpkin seeds provide magnesium and zinc. 1 ounce (Pumpkin seeds, roasted) provides about 156 mg of magnesium, 37% of the daily value. 1 ounce (Pumpkin seeds, roasted) provides about 2.2 mg of zinc, 20% of the daily value. Magnesium: Magnesium is a cofactor in more than 300 enzyme systems that regulate reactions including protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation. (NIH) Zinc: Zinc is required for the activity of hundreds of enzymes, and it plays a role in immune function, protein and DNA synthesis, wound healing, and cell signaling and division. (NIH) Amounts are from the NIH Office of Dietary Supplements food tables and vary with variety and preparation. The pumpkin seeds page has the full table and sources.

Red bell pepper provides vitamin C. ½ cup (Red pepper, sweet, raw) provides about 95 mg of vitamin C, 106% of the daily value. Vitamin C: Vitamin C is required for the biosynthesis of collagen, L-carnitine, and certain neurotransmitters; vitamin C is also involved in protein metabolism. (NIH) Amounts are from the NIH Office of Dietary Supplements food tables and vary with variety and preparation. The red bell pepper page has the full table and sources.

Salmon provides vitamin B12, vitamin D, niacin, vitamin B6 and biotin. 3 ounces (Salmon, Atlantic, cooked) provides about 2.6 mcg of vitamin B12, 108% of the daily value. 3 ounces (Salmon (sockeye), cooked) provides about 14.2 mcg of vitamin D, 71% of the daily value. 3 ounces (Salmon, sockeye, cooked) provides about 8.6 mg of niacin, 54% of the daily value. 3 ounces (Salmon, sockeye, cooked) provides about 0.6 mg of vitamin B6, 35% of the daily value. 3 ounces (Salmon, pink, canned in water) provides about 5 mcg of biotin, 17% of the daily value. Vitamin B12: Vitamin B12 is required for the development, myelination, and function of the central nervous system; healthy red blood cell formation; and DNA synthesis. (NIH) Vitamin D: Vitamin D promotes calcium absorption in the gut and keeps calcium and phosphate at the levels needed for normal bone mineralization. (NIH) Niacin: The body converts niacin into NAD, a coenzyme that more than 400 enzymes need, more than for any other vitamin-derived coenzyme. (NIH) Vitamin B6: Vitamin B6 is involved in more than 100 enzyme reactions, mostly concerned with protein metabolism. (NIH) Biotin: Biotin is a B vitamin that helps enzymes carry out critical steps in the metabolism of fatty acids, glucose and amino acids. (NIH) Amounts are from the NIH Office of Dietary Supplements food tables and vary with variety and preparation. The salmon page has the full table and sources.

Sardines provide selenium and vitamin D. 3 ounces (Sardines, canned in oil, drained solids with bone) provides about 45 mcg of selenium, 82% of the daily value. 2 sardines (Sardines (Atlantic), canned in oil, drained) provides about 1.2 mcg of vitamin D, 6% of the daily value. Selenium: Selenium is part of 25 selenoproteins, which play roles in thyroid hormone metabolism, DNA synthesis, reproduction, and protection from oxidative damage and infection. (NIH) Vitamin D: Vitamin D promotes calcium absorption in the gut and keeps calcium and phosphate at the levels needed for normal bone mineralization. (NIH) Amounts are from the NIH Office of Dietary Supplements food tables and vary with variety and preparation. The sardines page has the full table and sources.

Shrimp provides selenium. 3 ounces (Shrimp, cooked) provides about 42 mcg of selenium, 76% of the daily value. Selenium: Selenium is part of 25 selenoproteins, which play roles in thyroid hormone metabolism, DNA synthesis, reproduction, and protection from oxidative damage and infection. (NIH) Amounts are from the NIH Office of Dietary Supplements food tables and vary with variety and preparation. The shrimp page has the full table and sources.

Spinach provides magnesium. ½ cup (Spinach, boiled) provides about 78 mg of magnesium, 19% of the daily value. Magnesium: Magnesium is a cofactor in more than 300 enzyme systems that regulate reactions including protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation. (NIH) Amounts are from the NIH Office of Dietary Supplements food tables and vary with variety and preparation. The spinach page has the full table and sources.

Strawberries provide vitamin C. ½ cup (Strawberries, fresh, sliced) provides about 49 mg of vitamin C, 54% of the daily value. Vitamin C: Vitamin C is required for the biosynthesis of collagen, L-carnitine, and certain neurotransmitters; vitamin C is also involved in protein metabolism. (NIH) Amounts are from the NIH Office of Dietary Supplements food tables and vary with variety and preparation. The strawberries page has the full table and sources.

Sunflower seeds provide pantothenic acid and biotin. ¼ cup (Sunflower seeds) provides about 2.4 mg of pantothenic acid, 48% of the daily value. ¼ cup (Sunflower seeds, roasted) provides about 2.6 mcg of biotin, 9% of the daily value. Pantothenic acid: The main function of pantothenic acid is making coenzyme A, which the body uses to build and break down fats. (NIH) Biotin: Biotin is a B vitamin that helps enzymes carry out critical steps in the metabolism of fatty acids, glucose and amino acids. (NIH) Amounts are from the NIH Office of Dietary Supplements food tables and vary with variety and preparation. The sunflower seeds page has the full table and sources.

Sweet potato provides biotin. ½ cup (Sweet potato, cooked) provides about 2.4 mcg of biotin, 8% of the daily value. Biotin: Biotin is a B vitamin that helps enzymes carry out critical steps in the metabolism of fatty acids, glucose and amino acids. (NIH) Amounts are from the NIH Office of Dietary Supplements food tables and vary with variety and preparation. The sweet potato page has the full table and sources.

Trout provides vitamin D and thiamin. 3 ounces (Trout (rainbow), farmed, cooked) provides about 16.2 mcg of vitamin D, 81% of the daily value. 3 ounces (Trout, cooked) provides about 0.4 mg of thiamin, 33% of the daily value. Vitamin D: Vitamin D promotes calcium absorption in the gut and keeps calcium and phosphate at the levels needed for normal bone mineralization. (NIH) Thiamin: Thiamin plays a critical role in energy metabolism and, therefore, in the growth, development and function of cells. (NIH) Amounts are from the NIH Office of Dietary Supplements food tables and vary with variety and preparation. The trout page has the full table and sources.

Tuna provides selenium, vitamin B12, niacin and vitamin B6. 3 ounces (Tuna, yellowfin, cooked) provides about 92 mcg of selenium, 167% of the daily value. 3 ounces (Tuna, light, canned in water) provides about 2.5 mcg of vitamin B12, 104% of the daily value. 3 ounces (Tuna, light, canned in water, drained) provides about 8.6 mg of niacin, 54% of the daily value. 3 ounces (Tuna, yellowfin, fresh, cooked) provides about 0.9 mg of vitamin B6, 53% of the daily value. Selenium: Selenium is part of 25 selenoproteins, which play roles in thyroid hormone metabolism, DNA synthesis, reproduction, and protection from oxidative damage and infection. (NIH) Vitamin B12: Vitamin B12 is required for the development, myelination, and function of the central nervous system; healthy red blood cell formation; and DNA synthesis. (NIH) Niacin: The body converts niacin into NAD, a coenzyme that more than 400 enzymes need, more than for any other vitamin-derived coenzyme. (NIH) Vitamin B6: Vitamin B6 is involved in more than 100 enzyme reactions, mostly concerned with protein metabolism. (NIH) Amounts are from the NIH Office of Dietary Supplements food tables and vary with variety and preparation. The tuna page has the full table and sources.

Yogurt provides riboflavin. 1 cup (Yogurt, plain, fat free) provides about 0.6 mg of riboflavin, 46% of the daily value. Riboflavin: Riboflavin is one of the water-soluble B vitamins, naturally present in some foods and added to others. (NIH) Amounts are from the NIH Office of Dietary Supplements food tables and vary with variety and preparation. The yogurt page has the full table and sources.