The Complete Guide to What's in Your Vite

What Each Nutrient Does, What Happens Without It, and Why We Use the Good Stuff

You can have the same nutrition label of vitamins on two different foods, but have the vitamins affect your body in drastically different ways. From how much your body absorbs to how it feels in your stomach, or even if your lunch smells and tastes kinda like wet dog(we'll cover that one later).

We pay more for some forms because we care about what actually works, not just what looks good on the label. Sometimes the basic form already works great, and other times, we change our minds because something that looked great on paper caused problems that only revealed itself once everything came together.

Here’s what each nutrient does, what happens when you don’t get enough, and why we chose what we think are the best forms, so your body can get what it needs.

Quick Primer: Vitamins vs Minerals

Vitamins are special nutrients made by plants or animals². Your body needs tiny amounts to work right.

Minerals come from rocks, soil, and water². Plants suck them up, or animals eat the plants. Your body uses them to build things (like calcium in bones) and make things work (like iron carrying oxygen).



Vitamin A

What we use: Retinyl Acetate⁴

What it does:

  • Helps your eyes adjust to darkness (like walking into a movie theater)⁵
  • Keeps your skin healthy and protects the insides of your body⁴
  • Helps your immune system spot and fight germs⁴
  • Controls how your cells grow and change⁴

When you don't get enough:

  • Can't see well when it gets dark (night blindness)⁵
  • Skin gets rough with little bumps⁴
  • Get sick more often because your immune system is weak⁴
  • Really bad cases can cause permanent blindness⁵

Why we use this form: Beta-carotene is the stuff that makes carrots orange, and your body has to process it into vitamin A. Some people's bodies aren't so good at that, so we use retinyl acetate, which is already vitamin A. Less homework for your body.⁶˒⁷

Vitamin B1 (Thiamine)

What we use: Thiamine Mononitrate⁸

What it does:

  • Turns the carbs you eat into energy your cells can use⁸
  • Keeps your nerves working properly⁸
  • Helps your muscles listen to your brain⁸
  • Needed to make important brain chemicals⁸

When you don't get enough:

  • Brain fog that even coffee can't fix⁸
  • Pins and needles feeling in your hands and feet⁸
  • Muscles feel weak⁸
  • Feel grumpy and worried all the time⁸
  • Really bad cases: you can lose your memory forever⁸

Why we use this form: Both types of B1 work well, but mononitrate stays good longer and doesn't suck up moisture like a sponge. Since our broth packets might sit in your pantry for months, we use the form that won't go bad.⁸

Vitamin B2 (Riboflavin)

What we use: Riboflavin⁹

What it does:

  • Powers mitochondria, the powerhouse of the cell⁹
  • Helps turn on other B vitamins⁹
  • Keeps your skin and eyes healthy⁹
  • Helps make red blood cells⁹

When you don't get enough:

  • Cracks show up at the corners of your mouth⁹
  • Your tongue turns bright magenta (yes, really!)⁹
  • Skin around your nose gets oily but also flaky⁹
  • Bright lights hurt your eyes⁹
  • Feel tired even after a full night's sleep⁹

Why this form: Riboflavin already works well! It's the standard form, so there's no need to make this one fancy.⁹

Vitamin B3 (Niacin)

What we use: Niacinamide¹⁰

What it does:

  • Fixes DNA damage from everyday life¹⁰
  • Turns your food into energy¹⁰
  • Makes important hormones¹⁰
  • Helps your cells send signals.

When you don't get enough:

  • Rough, dark patches show up on skin that sees the sun¹¹
  • Your tongue gets bright red and swollen¹¹
  • Bathroom problems (diarrhea)¹¹
  • Your brain gets confused¹¹
  • Really bad cases: the scary "4 Ds" - diarrhea, skin problems (dermatitis), confusion (dementia), and death¹¹

Why we use this form: At higher doses, regular niacin can cause "niacin flush"—your face gets hot, itchy, and red. Niacinamide gives you B3 without that face-fire. Your face should only turn red from the spice level you picked, not your vitamins.¹⁰

Vitamin B5 (Pantothenic Acid)

What we use: Calcium D-Pantothenate¹²

What it does:

  • Makes Coenzyme A (which your body needs for almost everything)¹²
  • Creates stress and sex hormones¹²
  • Breaks down fats, proteins, and carbs for energy¹²
  • Helps make red blood cells¹²

When you don't get enough:

  • Burning feet syndrome (your feet feel like they're on fire, especially at night)¹²
  • Feel super tired all the time¹²
  • Feel sad and depressed¹²
  • Stomach hurts¹²
  • Get sick more often¹²

Why we pay more for this form: Pantothenic acid in its pure form is a really sticky oil that loves pulling water from the air. This isn't great for a dry powder... so, we use the form bound to calcium, which means it pulls in less moisture, and stays drier, better.¹²

Vitamin B6

What we use: Pyridoxal-5-Phosphate (P5P)¹³

What it does:

  • Makes happy brain chemicals like serotonin and dopamine¹³
  • Helps your body use protein¹³
  • Forms red blood cells¹³
  • Keeps your immune system strong¹³

When you don't get enough:

  • Feel depressed and moody¹³
  • Lips crack and mouth corners split¹³
  • Tongue gets swollen and super smooth¹³
  • Get sick easily¹³
  • Hands and feet go numb or tingly¹³

Why we pay more for this form: Most companies use pyridoxine HCl because it's cheap, but your body has to change it into the active form.¹³ Our P5P starts closer to the finish line. Think of flour versus bread: there's less preparation left to do. Your body still has to absorb and process it, but P5P skips some of the steps needed for pyridoxine. Costs way more, but that's the form we chose.¹³

Vitamin B7 (Biotin)

What we use: Biotin¹⁴

What it does:

  • Helps read your genetic code¹⁴
  • Breaks down fats, carbs, and proteins¹⁴
  • Keeps your hair and nails strong¹⁴
  • Important for turning genes on and off¹⁴

When you don't get enough:

  • Hair falls out in patches¹⁴
  • Nails get brittle and break easily¹⁴
  • Red, scaly rash around your eyes, nose, and mouth¹⁴
  • Feel depressed¹⁴
  • Really bad cases: you might see or hear things that aren't there¹⁴

Why this form: There's only one kind of biotin!

Vitamin B9 (Folate)

What we use: Calcium-L-5-Methyltetrahydrofolate (that's a mouthful!)¹⁵

Also sometimes known as Methylfolate

What it does:

  • Helps cells split and copy themselves correctly¹⁵
  • Makes DNA and RNA (your body's instruction manuals)¹⁵
  • Forms red blood cells¹⁵
  • Super important for babies growing in the womb¹⁵

When you don't get enough:

  • Feel extremely tired¹⁵
  • Get painful sores in your mouth¹⁵
  • Hair turns gray way too early¹⁵
  • Red blood cells get too big to work right¹⁵
  • Babies can be born with serious problems if mom doesn't get enough¹⁵

Why we use this form: You might have heard that an MTHFR gene change means your body can't use folic acid. It can. People with two copies of one common gene change had about 16% less folate in their blood when they got the same amount of folic acid, but folic acid still raised their levels.¹⁵

Our flour has folic acid, and the methylfolate we add skips that slower step.¹⁶

Vitamin B12

What we use: Methylcobalamin¹⁷

What it does:

  • Protects the coating on your nerves (like plastic around electrical wires)¹⁷
  • Makes red blood cells¹⁷
  • Builds DNA¹⁷
  • Keeps your brain working properly¹⁷

When you don't get enough:

  • Deep tiredness that's different from just being sleepy¹⁷
  • Hands and feet go numb or tingly¹⁷
  • Memory gets worse¹⁷
  • Hard time walking straight¹⁷
  • Can cause permanent nerve damage if it goes on too long¹⁷

Why we pay more for this form: Most use cyanocobalamin because it's cheap and lasts a long time on the shelf. It's real B12, but your body has to turn it into the forms it uses.¹⁷ Our methylcobalamin is one of those active forms. Think of it as choosing the form your cells put to work, even though your body still does some processing along the way. More expensive, but that's the form we chose.¹⁷

Vitamin C

What we use: Ascorbic Acid¹⁸

What it does:

  • Makes collagen (the glue that holds your body together)¹⁸
  • Powers up your immune system¹⁸
  • Works as an antioxidant (protects cells from damage)¹⁸
  • Helps pull iron out of your food¹⁸

When you don't get enough:

  • Your gums bleed¹⁸
  • You bruise from barely bumping into things¹⁸
  • Cuts won't heal properly¹⁸
  • Hair grows in weird corkscrew shapes¹⁸
  • Scurvy. You'd think a pirate's favorite letter would be R(arrrr), but their true love is actually the C(sea). Vitamin C. Because they have scurvy.¹⁸

Why this form: Sometimes the basic form is already the best. Okay I know we've been saying that a lot but not everyone gets special forms, okay? Some micronutrients are like Krillin and that's okay. Ascorbic acid is pure vitamin C, simple as that.¹⁸

Vitamin D

What we use: Ergocalciferol (D2)¹⁹

What it does:

  • Helps pull calcium from food into your body¹⁹
  • Builds and keeps bones strong¹⁹
  • Supports your immune system¹⁹
  • Has a connection with mood, though winter blues have more than one cause¹⁹

When you don't get enough:

  • Bones hurt and feel weak¹⁹
  • Kids: bones go soft and bend (called rickets)¹⁹
  • Adults: bones get soft (called osteomalacia)¹⁹
  • Mood can be low (low vitamin D has been linked with depression)¹⁹
  • Get sick more often¹⁹

Why we use this (more expensive) form: D3 generally raises vitamin D levels better... but we don't use it. Why? The common version comes from sheep's wool, which would make our vegan flavors... decidedly NOT vegan. We have lots of vegan customers, so we use high-quality vegan D2 and add extra to help make up the difference.¹⁹ Costs more than cheap D2, but we're not leaving our vegan friends with weak bones.¹⁹

Vitamin E

What we use: RRR-α-Tocopheryl Acetate (natural vitamin E)²⁰

What it does:

  • Protects your cells from damage (like rust protection for your body)²⁰
  • Acts as a powerful antioxidant²⁰
  • Helps your immune system work²⁰
  • Helps form red blood cells²⁰

When you don't get enough:

  • Muscles get weak²⁰
  • Vision problems²⁰
  • Immune system doesn't work well²⁰
  • Trouble walking²⁰
  • Nerves in hands and feet get damaged²⁰

Why we pay more for this form: Synthetic vitamin E is a mix of 8 different shapes. But in this case, the square shape only goes in the square hole, and your body holds onto some shapes better than others.²⁰ Natural vitamin E (our RRR-form) is more powerful by weight because it's the exact shape your body recognizes. Costs a lot more, but you get what you pay for.²⁰

Vitamin K

What we use: Phylloquinone (K1) AND MK-7 (K2)²¹,²²

What it does:

  • Makes your blood clot when you get cut²¹
  • Turns on proteins that help calcium reach your bones and stay out of your arteries²¹
  • Turns on proteins that do various jobs²¹
  • Keeps bones strong²¹

When you don't get enough:

  • Bleed too much from small cuts²¹
  • Bruise super easily²¹
  • Women get heavy periods²¹
  • Blood shows up where it shouldn't (in pee or poop)²¹
  • Babies without enough can have bleeding in their brain²¹

Why we pay more for BOTH forms: Most companies use just K1 (if they use any at all). K1 and K2 both help your blood clot and your bones use calcium. Think of vitamin K as helping calcium get to your bones and stay out of places it can cause trouble, like your arteries.²¹ K2 (specifically MK-7) sticks around much longer: its level in your blood takes about 68 hours to drop by half, compared with hours for K1.²² Using both costs way more than just K1, but your bones and heart are worth it.

Choline

What we use: Choline Bitartrate²³

What it does:

  • Makes acetylcholine (the memory brain chemical)²³
  • Keeps your liver from getting fatty²³
  • Maintains the walls of all your cells²³
  • Super important for baby brain development²³
  • Helps you focus and think clearly²³

When you don't get enough:

  • Memory problems²³
  • Fatty liver (even if you don't drink alcohol)²³
  • Muscles get damaged²³
  • Blood vessels get damaged²³
  • Brain fog²³

Why we include this: Your body makes some choline, but it still needs more from food. And in one U.S. study, about 93% of adults fell short of the recommended intake.²⁴ It's super important for brain health. Most companies skip it completely. We include it because doing things right matters more than saving money.

Calcium

What we use: Tricalcium Phosphate²⁵

What it does:

  • Builds bones and teeth²⁵
  • Makes your muscles squeeze (contract)²⁵
  • Helps nerves send messages²⁵
  • Lets blood clot properly²⁵

When you don't get enough:

  • Muscle cramps²⁵
  • Numbness and tingling²⁵
  • Bones get weak and break easily²⁵
  • Teeth problems²⁵
  • Your body steals calcium from bones to keep your heart beating²⁵

Why we pay more for this form: Calcium carbonate (the cheap stuff) needs stomach acid to dissolve. That can be a problem if you don't make much stomach acid.²⁵ It can also cause gas and bloating when it reacts with stomach acid, and it can taste chalky and gritty.

Tricalcium phosphate absorbs well, gives you phosphorus too, and doesn't make our broth taste like chalk. It also packs those nutrients into less powder than our old calcium ingredient, leaving more room for the soup to taste like soup.²⁵

Chromium

What we use: Chromium Picolinate²⁶

What it does:
• May help insulin move sugar from blood into cells²⁶
• May support your metabolism²⁶

When you don't get enough:
Scientists have not defined a normal chromium-deficiency disease. A few old cases in people fed through an IV were once blamed on chromium, but newer reviews say those cases do not prove it.²⁶

Why we include this form:
Chromium is weird. Scientists still argue about whether it is essential, while the FDA still gives it a Daily Value on U.S. labels. We include a measured amount just in case, as its role is still being worked out.²⁶

Copper

What we use: Copper Bisglycinate Chelate²⁷

What it does:

  • Helps your body use iron²⁷
  • Makes connective tissue (holds you together)²⁷
  • Produces energy in cells²⁷
  • Supports immune system²⁷

When you don't get enough:

  • Anemia (even if you have enough iron)²⁷
  • Skin looks pale²⁷
  • Always feel cold²⁷
  • Bones get brittle²⁷
  • Get sick often²⁷

Why we pay more for this form: Copper sulfate (the inorganic form) can upset stomachs, and copper and zinc can compete for absorption.²⁷ Our chelated form is wrapped in amino acids. Think of it like giving copper a little protective jacket for the mineral traffic jam. That's why we chose a chelated form for a meal with lots of other nutrients.²⁷

Iodine

What we use: Potassium Iodide²⁸

What it does:

  • Makes thyroid hormones²⁸
  • Controls how fast your body burns energy (metabolism)²⁸
  • Regulates body temperature²⁸
  • Super important for brain development²⁸

When you don't get enough:

  • Goiter (your neck swells up)²⁸
  • Always tired²⁸
  • Gain weight easily²⁸
  • Always feel cold²⁸
  • Babies born to moms without enough can have serious brain problems²⁸

Why potassium iodide is best: It's a stable form that your body can actually use.²⁸ Some companies use kelp or other "natural" sources, but those are all over the place in how much iodine they have. Potassium iodide gives exact amounts every time and absorbs at over 95%.²⁸ When it comes to your thyroid, consistency matters.

Iron

What we use: From enriched wheat flour and quinoa²⁹

What it does:

  • Carries oxygen in your blood²⁹
  • Makes hemoglobin (the red in red blood cells)²⁹
  • Produces energy²⁹
  • Supports immune system²⁹

When you don't get enough:

  • Tired all the time, even after sleeping²⁹
  • Skin and nail beds look pale²⁹
  • Get out of breath easily²⁹
  • Weird cravings (like wanting to eat ice, dirt, or starch)²⁹
  • Legs feel restless at night²⁹

Why we use food sources: High-dose iron supplements are famous for causing:

  • Constipation²⁹
  • Nausea²⁹
  • Everything tastes like metal²⁹
  • Poop turns black²⁹
  • Stomach pain²⁹

Our wheat flour is enriched with iron, and quinoa brings some naturally. Together, they already give our ramen iron, so we don't need to add another iron supplement on top. More isn't automatically better, especially when extra iron can mean extra stomach trouble.²⁹

Magnesium

What we use: Magnesium Citrate³⁰

What it does:

  • Turns on over 300 enzymes in your body³⁰
  • Relaxes muscles³⁰
  • Calms nerves³⁰
  • Helps make energy³⁰

When you don't get enough:

  • Muscle cramps (especially at night)³⁰
  • Feel anxious³⁰
  • Can't sleep³⁰
  • Heart beats weird³⁰
  • Get migraines³⁰

Why we don't use glycinate (even though TikTok loves it): Yes, magnesium glycinate is super popular right now. But it's not the only form that absorbs well, and what works in a capsule also has to work in a bowl of ramen. Here's how different forms compare:

  • Magnesium Oxide: Packs a lot of magnesium into a small amount of powder, but does not absorb as well as citrate.³⁰
  • Magnesium Glycinate: Good absorption and often chosen for gentle-on-the-stomach supplements.
  • Magnesium Citrate: Absorbs better than oxide in human studies and gives us the magnesium we need in much less powder than our old gluconate.³⁰

We chose citrate because it works for the nutrition and leaves more room for the broth to taste good.³⁰

Manganese

What we use: Manganese Bisglycinate Chelate³¹

What it does:

  • Forms bones and cartilage³¹
  • Helps wounds heal³¹
  • Processes carbs for energy³¹
  • Acts as an antioxidant³¹

When you don't get enough (mostly studied in animals):

  • Bones don't grow right³¹
  • Joints hurt³¹
  • Blood sugar problems³¹
  • Skin rashes³¹
  • Trouble having babies³¹

Why we pay more for this form: Regular manganese fights with iron to get absorbed, since they both want to use the same door.³¹ "Chelated" means the mineral is wrapped in amino acids, like putting it in a protective bubble. That wrapper can help protect it as it travels through a meal full of other minerals. That's why we chose the chelated form.³¹

Molybdenum

What we use: Molybdenum Glycinate Chelate³²

What it does:

  • Breaks down certain proteins³²
  • Processes toxins³²
  • Helps make uric acid³²
  • Turns on important enzymes³²

When you don't get enough (extremely rare):

  • Heart beats too fast³²
  • Headaches³²
  • Can't see well at night³²
  • Brain gets confused³²
  • React badly to sulfites in food³²

Why we include this: Most companies don't even bother with molybdenum. You only need tiny amounts, so why include it?³² Because when we say “nutritionally complete,” we MEAN nutritionally complete. Not "mostly complete." Not "complete enough." Actually complete. Even if you've never heard of molybdenum, your body needs it. That's what doing things right looks like.³²

Phosphorus

What we use: From Tricalcium Phosphate³³

What it does:

  • Teams up with calcium to build bones³³
  • Stores and uses energy (makes ATP - your body's battery)³³
  • Helps kidneys work³³
  • Makes muscles contract³³

When you don't get enough:

  • Bones hurt³³
  • Muscles feel weak³³
  • Brain gets confused³³
  • Hard to breathe³³
  • Red blood cells can pop like bubbles³³

Why this form vs others: Most companies use cheap sodium phosphate, which adds sodium along with the phosphorus. We use tricalcium phosphate because it gives you calcium and phosphorus together, at about 2 parts calcium to 1 part phosphorus by weight. That's close to the balance in your bones. Two essential nutrients, one ingredient.³³

Potassium

What we use: Potassium Citrate and Potassium Chloride³⁴

What it does:

  • Balances fluids with sodium³⁴
  • Makes muscles contract (especially your heart!)³⁴
  • Sends nerve signals³⁴
  • Keeps blood pressure healthy³⁴

When you don't get enough:

  • Muscles get weak and cramp up³⁴
  • Can't poop (constipation)³⁴
  • Heart skips beats³⁴
  • Super tired all the time³⁴
  • Hard to breathe (your diaphragm is a muscle too!)³⁴

Why we use two forms: Most people only get half the potassium they need. Getting enough is hard, and the label's Daily Value is 4,700mg.³⁴ We use both citrate (gentle and absorbs well) and potassium chloride. Fun fact: potassium chloride can make things taste more salty without adding sodium!³⁴

Selenium

What we use: Selenium Glycinate Complex (NEW in v3.1!)³⁵

What it does:

  • Powers up your antioxidant systems³⁵
  • Helps your thyroid work³⁵
  • Boosts immune system³⁵
  • Helps your body make DNA.

When you don't get enough:

  • Muscles feel weak³⁵
  • Hair falls out³⁵
  • Get sick easily³⁵
  • Brain fog³⁵
  • Heart muscle can get damaged³⁵

Why we switched forms for v3.1: We used to use L-selenomethionine because it absorbs so well. Then we found out it smelled terrible to some of our customers. They described it as smelling like "pennies," "musty hotel," or "wet dog." We thought we'd fixed all smell problems when we got rid of gluconates in v3.0. Nope!

Our new selenium glycinate gives us well-absorbed selenium³⁵ without the wet-dog problem that prompted the switch. Sometimes the “best” option... isn’t actually the best.

Sodium

What we use: Salt and natural sodium from ingredients³⁶

What it does:

  • Balances fluids in your body³⁶
  • Makes nerves and muscles work (including your heart)³⁶
  • Helps absorb other nutrients³⁶
  • Maintains blood pressure³⁶

When you don't get enough:

  • Muscle cramps³⁶
  • Feel sick to your stomach³⁶
  • Get confused and have headaches³⁶
  • Really bad cases: seizures³⁶
  • Very low blood sodium is actually dangerous!³⁶

Why our approach is different: Most "healthy" products brag about being low-sodium. But our Core flavors have about 33% of the sodium Daily Value in a full meal. Sodium IS an essential nutrient, something our bodies crave because it was so hard to get in the wild when we were still living in caves!

Everyone needs some sodium, and you lose it when you sweat. Too little can be dangerous; too much can raise blood pressure. Balance matters! Your needs depend on your day, so check the flavor's label to see how it fits.³⁶

(We also make "Flavor Unlocked" versions for people who don't need to watch sodium)

Zinc

What we use: Zinc Glycinate Chelate³⁷

What it does:

  • Turns on over 100 enzymes³⁷
  • Supports immune system³⁷
  • Heals wounds³⁷
  • Lets you taste and smell³⁷

When you don't get enough:

  • Food tastes bland³⁷
  • Cuts won't heal³⁷
  • Always getting sick³⁷
  • Hair falls out³⁷
  • Diarrhea³⁷

Why we pay more for this form: Zinc oxide is great for sunscreen but terrible for eating. It barely absorbs and upsets your stomach.³⁷ Our glycinate form absorbs about 43% better than zinc gluconate in a small human study, and it can be gentler on your tummy. Because zinc should help your immune system, not hurt your stomach.³⁷

Complete Reference List for Vite Ramen Nutrient Guide

Reference numbers match the citations in the guide. Source links open in a new tab.

  1. Nutrient-reference background

    Institute of Medicine, Food and Nutrition Board. Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline. National Academies Press, 1998. Read source

  2. Vitamins and minerals primer

    Gropper SS, Smith JL, Carr TP. Advanced Nutrition and Human Metabolism. 7th ed. Cengage, 2018.

  3. Chelate background

    Ashmead HD. Amino Acid Chelation in Human and Animal Nutrition. CRC Press, 2012. Read source

  4. Vitamin A: retinyl acetate, roles, and deficiency

    National Institutes of Health, Office of Dietary Supplements. Vitamin A: Fact Sheet for Health Professionals. Read source

  5. Vitamin A: night vision and severe deficiency

    Sommer A, Davidson FR. Assessment and control of vitamin A deficiency: the Annecy Accords. Journal of Nutrition. 2002;132(9 Suppl):2845S-2850S. Read source

  6. Vitamin A: conversion varies among people

    Leung WC, Hessel S, Méplan C, Flint J, Oberhauser V, Tourniaire F, Hesketh JE, von Lintig J, Lietz G. Two common single nucleotide polymorphisms in the gene encoding beta-carotene 15,15′-monoxygenase alter beta-carotene metabolism in female volunteers. FASEB Journal. 2009;23(4):1041-1053. Read source

  7. Vitamin A: preformed-vitamin-A absorption context

    National Institutes of Health, Office of Dietary Supplements. Vitamin A: Fact Sheet for Health Professionals. Read source

  8. Vitamin B1 (thiamine)

    National Institutes of Health, Office of Dietary Supplements. Thiamin: Fact Sheet for Health Professionals. Read source

    Food and Agriculture Organization of the United Nations. Food Fortification: Technology and Quality Control. FAO Food and Nutrition Paper 60, 1996. Read source

  9. Vitamin B2 (riboflavin)

    Linus Pauling Institute, Oregon State University. Riboflavin. Read source

  10. Vitamin B3 (niacinamide)

    Memorial Sloan Kettering Cancer Center. Nicotinamide. Read source

  11. Pellagra

    Hegyi J, Schwartz RA, Hegyi V. Pellagra: dermatitis, dementia, and diarrhea. International Journal of Dermatology. 2004;43(1):1-5. Read source

  12. Vitamin B5 (pantothenic acid)

    National Institutes of Health, Office of Dietary Supplements. Pantothenic Acid: Fact Sheet for Health Professionals. Read source

    Food and Agriculture Organization of the United Nations. Food Fortification: Technology and Quality Control. FAO Food and Nutrition Paper 60, 1996. Read source

  13. Vitamin B6 (P5P)

    di Salvo ML, Safo MK, Contestabile R. Biomedical aspects of pyridoxal 5′-phosphate availability. Frontiers in Bioscience (Elite Edition). 2012;4:897-913. Read source

    National Institutes of Health, Office of Dietary Supplements. Vitamin B6: Fact Sheet for Health Professionals. Read source

    European Food Safety Authority, Panel on Food Additives and Nutrient Sources added to Food. Scientific opinion on pyridoxal 5′-phosphate as a source for vitamin B6 added for nutritional purposes to food supplements. EFSA Journal. 2008;760:1-9. Read source

  14. Vitamin B7 (biotin)

    Zempleni J, Mock DM. Biotin biochemistry and human requirements. Journal of Nutritional Biochemistry. 1999;10(3):128-138. Read source

  15. Vitamin B9 (folate): folic acid and MTHFR

    Centers for Disease Control and Prevention. MTHFR Gene Variant and Folic Acid Facts. Read source

    National Institutes of Health, Office of Dietary Supplements. Folate: Fact Sheet for Health Professionals. Read source

  16. Vitamin B9 (folate): form distinction

    Scaglione F, Panzavolta G. Folate, folic acid and 5-methyltetrahydrofolate are not the same thing. Xenobiotica. 2014;44(5):480-488. Read source

  17. Vitamin B12 (methylcobalamin)

    Obeid R, Fedosov SN, Nexo E. Cobalamin coenzyme forms are not likely to be superior to cyano- and hydroxyl-cobalamin in prevention or treatment of cobalamin deficiency. Molecular Nutrition & Food Research. 2015;59(7):1364-1372. Read source

    National Institutes of Health, Office of Dietary Supplements. Vitamin B12: Fact Sheet for Health Professionals. Read source

  18. Vitamin C

    National Institutes of Health, Office of Dietary Supplements. Vitamin C: Fact Sheet for Health Professionals. Read source

    Maxfield L, Daley SF, Crane JS. Vitamin C Deficiency. StatPearls. Read source

  19. Vitamin D

    Balachandar R, Pullakhandam R, Kulkarni B, Sachdev HS. Relative efficacy of vitamin D2 and vitamin D3 in improving vitamin D status: systematic review and meta-analysis. Nutrients. 2021;13(10):3328. Read source Full text

    Cleveland Clinic. Vitamin D Deficiency. Read source

  20. Vitamin E

    National Institutes of Health, Office of Dietary Supplements. Vitamin E: Fact Sheet for Health Professionals. Read source

  21. Vitamin K: biology

    Shearer MJ, Newman P. Recent trends in the metabolism and cell biology of vitamin K with special reference to vitamin K cycling and MK-4 biosynthesis. Journal of Lipid Research. 2014;55(3):345-362. Read source PubMed

    National Institutes of Health, Office of Dietary Supplements. Vitamin K: Fact Sheet for Health Professionals. Read source

  22. Vitamin K: MK-7 duration

    Schurgers LJ, Teunissen KJF, Hamulyák K, Knapen MHJ, Vik H, Vermeer C. Vitamin K-containing dietary supplements: comparison of synthetic vitamin K1 and natto-derived menaquinone-7. Blood. 2007;109(8):3279-3283. Read source

  23. Choline: biology

    National Academies. Choline. In: Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline. Read source

  24. Choline: U.S. intake relative to recommended intake

    Wallace TC, Fulgoni VL. Assessment of total choline intakes in the United States. Journal of the American College of Nutrition. 2016;35(2):108-112. Read source PubMed

  25. Calcium

    Straub DA. Calcium supplementation in clinical practice: a review of forms, doses, and indications. Nutrition in Clinical Practice. 2007;22(3):286-296. Read source

    Enax J, Meyer F, Schulze Zur Wiesche E, Epple M. On the application of calcium phosphate micro- and nanoparticles as food additive. Nanomaterials. 2022;12(22):4075. Read source

    Vite Ramen. Vite Ramen v3.0 Full Patch Notes. Read source

  26. Chromium

    European Food Safety Authority, Panel on Dietetic Products, Nutrition and Allergies. Scientific opinion on dietary reference values for chromium. EFSA Journal. 2014;12(10):3845. Read source

  27. Copper

    Olivares M, Uauy R. Copper as an essential nutrient. American Journal of Clinical Nutrition. 1996;63(5):791S-796S. Read source

  28. Iodine

    National Institutes of Health, Office of Dietary Supplements. Iodine: Fact Sheet for Health Professionals. Read source

  29. Iron

    National Institutes of Health, Office of Dietary Supplements. Iron: Fact Sheet for Health Professionals. Read source

    Hurrell R, Egli I. Iron bioavailability and dietary reference values. American Journal of Clinical Nutrition. 2010;91(5):1461S-1467S. Read source

  30. Magnesium

    Lindberg JS, Zobitz MM, Poindexter JR, Pak CYC. Magnesium bioavailability from magnesium citrate and magnesium oxide. Journal of the American College of Nutrition. 1990;9(1):48-55. Read source

    National Institutes of Health, Office of Dietary Supplements. Magnesium: Fact Sheet for Health Professionals. Read source

    Vite Ramen. Vite Ramen v3.0 Full Patch Notes. Read source

  31. Manganese

    Aschner JL, Aschner M. Nutritional aspects of manganese homeostasis. Molecular Aspects of Medicine. 2005;26(4-5):353-362. Read source

  32. Molybdenum

    Schwarz G, Mendel RR, Ribbe MW. Molybdenum cofactors, enzymes and pathways. Nature. 2009;460:839-847. Read source

  33. Phosphorus

    Takeda E, Yamamoto H, Yamanaka-Okumura H, Taketani Y. Dietary phosphorus in bone health and quality of life. Nutrition Reviews. 2012;70(6):311-321. Read source

  34. Potassium

    Weaver CM. Potassium and health. Advances in Nutrition. 2013;4(3):368S-377S. Read source

    National Institutes of Health, Office of Dietary Supplements. Potassium: Fact Sheet for Health Professionals. Read source

    Sinopoli DA, Lawless HT. Taste properties of potassium chloride alone and in sodium chloride-potassium chloride mixtures. Journal of Food Science. 2012;77(11):S404-S413. Read source

  35. Selenium

    Rayman MP. Selenium and human health. The Lancet. 2012;379(9822):1256-1268. Read source PubMed

    Vite Ramen. Vite Ramen v3.1 Patch Notes. Read source

  36. Sodium

    Farquhar WB, Edwards DG, Jurkovitz CT, Weintraub WS. Dietary sodium and health: more than just blood pressure. Journal of the American College of Cardiology. 2015;65(10):1042-1050. Read source

    Vite Ramen. Nutrition Facts. Read source

  37. Zinc

    Gandia P, Bour D, Maurette JM, Donazzolo Y, Duchène P, Béjot M, Houin G. A bioavailability study comparing two oral formulations containing zinc (bis-glycinate vs. gluconate) after a single administration to twelve healthy female volunteers. International Journal for Vitamin and Nutrition Research. 2007;77(4):243-248. Read source

    Wegmüller R, Tay F, Zeder C, Brnic M, Hurrell RF. Zinc absorption by young adults from supplemental zinc citrate is comparable with that from zinc gluconate and higher than from zinc oxide. Journal of Nutrition. 2014;144(2):132-136. Read source

Background and Further Reading

  1. Global micronutrient deficiency

    Bailey RL, West KP Jr, Black RE. The epidemiology of global micronutrient deficiencies. Annals of Nutrition and Metabolism. 2015;66(Suppl 2):22-33. Read source

  2. Ferritin guidance

    World Health Organization. WHO Guideline on Use of Ferritin Concentrations to Assess Iron Status in Individuals and Populations. 2020. Executive summary. Read source

  3. Modeled zinc inadequacy

    Wessells KR, Brown KH. Estimating the global prevalence of zinc deficiency: results based on zinc availability in national food supplies and the prevalence of stunting. PLoS ONE. 2012;7(11):e50568. Read source

  4. Iron amino-acid chelate

    Ashmead HD. The absorption and metabolism of iron amino acid chelate. Archivos Latinoamericanos de Nutrición. 2001;51(1 Suppl 1):13-21. Read source

  5. Vitamin E absorption

    Reboul E. Vitamin E bioavailability: mechanisms of intestinal absorption in the spotlight. Antioxidants. 2017;6(4):95. Read source

  6. Water-soluble vitamin absorption

    Said HM. Intestinal absorption of water-soluble vitamins in health and disease. Biochemical Journal. 2011;437(3):357-372. Read source

  7. U.S. fortification history

    Backstrand JR. The history and future of food fortification in the United States: a public health perspective. Nutrition Reviews. 2002;60(1):15-26. Read source

  8. Dietary-supplement regulation

    Dwyer JT, Coates PM, Smith MJ. Dietary supplements: regulatory challenges and research resources. Nutrients. 2018;10(1):41. Read source

  9. Selenium and Keshan disease

    Chen J. An original discovery: selenium deficiency and Keshan disease (an endemic heart disease). Asia Pacific Journal of Clinical Nutrition. 2012;21(3):320-326. Read source

  10. Burning-feet history

    Gopalan C. The burning-feet syndrome. Indian Medical Gazette. 1946;81:22-26. Read source

  11. Vitamin C deficiency

    Maxfield L, Daley SF, Crane JS. Vitamin C Deficiency. StatPearls. Read source

  12. Multivitamin review

    ConsumerLab. Multivitamin and Multimineral Supplements Review. Read source

  13. Bioavailability and dietary reference values

    Fairweather-Tait SJ, Collings R. Estimating the bioavailability factors needed for setting dietary reference values. International Journal for Vitamin and Nutrition Research. 2010;80(4-5):249-256. Read source