Vitamins, naturally. This series aims to show you why vitamins attained naturally through whole foods can be better than synthetic options, while showing you which foods they can be found in!

<p style="margin: 0in 0in 8pt;line-height: 18.4px;font-size: medium;font-family: Aptos, sans-serif;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-indent: 0px;text-decoration: none;text-align: center;" id="isPasted">Vitamins, naturally.<p style="margin: 0in 0in 8pt;line-height: 18.4px;font-size: medium;font-family: Aptos, sans-serif;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-indent: 0px;text-decoration: none;text-align: center;"> <img src="https://attachments.gorgias.help/B9Zby7ZG0O5xeNk3/hc/bgJ1Q6QJDP2vXKOM/2025050715-eabbe231-6782-4718-92cd-2ce335e30e47-untitled%20(318%20x%20160%20px).png" style="width: 400px;" class="fr-fic fr-dib fr-rounded fr-shadow" alt="Fruit with vitamins attributed to them."><p style="margin: 0in 0in 8pt;line-height: 18.4px;font-size: medium;font-family: Aptos, sans-serif;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-indent: 0px;text-decoration: none;text-align: center;"> <p style="margin: 0in 0in 8pt;line-height: 18.4px;font-size: medium;font-family: Aptos, sans-serif;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">In today&#x2019;s fast-paced world, dietary supplements like our own line store shelves promise everything from improved immunity to radiant skin and increased energy. While claims like these can be tempting, there&#x2019;s evidence&#x2014;and a strong case&#x2014;for attempting to obtain your vitamins the old-fashioned way&#x2026; from whole, natural foods. Here are some fantastic reasons why nature&#x2019;s version of vitamins may be better for your body than anything made in a lab.<p style="margin: 0in 0in 8pt;line-height: 18.4px;font-size: medium;font-family: Aptos, sans-serif;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">1. Food-Based Vitamins Are More Bioavailable<p style="margin: 0in 0in 8pt;line-height: 18.4px;font-size: medium;font-family: Aptos, sans-serif;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">I know, a science term, bleh. However, bioavailability refers to how efficiently the body absorbs and uses a nutrient, and it is an essential concept. Vitamins in whole foods are often more bioavailable because they contain natural phytochemicals like enzymes, cofactors, and other compounds that aid absorption. Consider Vitamin C; an orange comes with bioflavonoids and fiber, which can enhance its uptake and utilization. Synthetic versions often miss these compounding elements.<p style="margin: 0in 0in 8pt;line-height: 18.4px;font-size: medium;font-family: Aptos, sans-serif;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">2. Whole Foods Offer What&#x2019;s Referred to as &#x201C;Nutrient Synergy&#x201D;<p style="margin: 0in 0in 8pt;line-height: 18.4px;font-size: medium;font-family: Aptos, sans-serif;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">Vitamins don&#x2019;t work by themselves. Nature pairs them with minerals, antioxidants, and phytonutrients that have been shown to support and enhance each other&#x2019;s functions. This idea, known as &#x201C;nutrient synergy&#x201D;, is difficult to replicate in pill form. Spinach doesn&#x2019;t just give you vitamin K&#x2014;it also provides necessary minerals and B Vitamins like folate, iron, magnesium, and dozens of other beneficial micronutrients that interact with your body.<p style="margin: 0in 0in 8pt;line-height: 18.4px;font-size: medium;font-family: Aptos, sans-serif;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">3. Reduced the Risk of Overdose or Imbalance<p style="margin: 0in 0in 8pt;line-height: 18.4px;font-size: medium;font-family: Aptos, sans-serif;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">A risk often associated with supplementation is accidentally taking too much of a particular nutrient, leading to dangerous, toxic levels or potential nutrient imbalances. For example, too much synthetic vitamin A can be harmful, whereas it&apos;s almost impossible to overdose on vitamin A from food sources like carrots, sweet potatoes, and pears. Your body can naturally self-regulate better when vitamins come from whole foods.<p style="margin: 0in 0in 8pt;line-height: 18.4px;font-size: medium;font-family: Aptos, sans-serif;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">4. Increasing Health for the Long-Term<p style="margin: 0in 0in 8pt;line-height: 18.4px;font-size: medium;font-family: Aptos, sans-serif;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">Studies consistently show that a diet rich in fruits, vegetables, whole grains, and lean proteins is associated with fewer chronic diseases, such as heart disease, cancer, and diabetes. Conversely, research on supplementation has shown this effect to be mixed at best. In some instances, too much of specific vitamins in pill form has been linked to adverse health events and outcomes. Evidence suggests that whole foods, not isolated nutrients, can drive long-term health and improve overall wellness.<p style="margin: 0in 0in 8pt;line-height: 18.4px;font-size: medium;font-family: Aptos, sans-serif;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">5. Food Has What Science Hasn&#x2019;t Dreamed of Yet<p style="margin: 0in 0in 8pt;line-height: 18.4px;font-size: medium;font-family: Aptos, sans-serif;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">Scientists have identified many essential vitamins and minerals, but whole foods contain other compounds we are only beginning to understand in the thousands. We have likely yet to discover beneficial substances in your afternoon salad or apple snack that you will have difficulty finding in bottle form, and they may not even have names yet!<p style="margin: 0in 0in 8pt;line-height: 18.4px;font-size: medium;font-family: Aptos, sans-serif;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">6. Obtaining Vitamins from Whole Foods = Healthier Eating Habits<p style="margin: 0in 0in 8pt;line-height: 18.4px;font-size: medium;font-family: Aptos, sans-serif;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">Supplementation is meant to be exactly that, supplemental to your diet. By relying on supplements, you may fall into a &#x201C;nutrition insurance&#x201D; state of mind -- potentially making you skip the veggies because you take a multivitamin. But building your diet around whole, nutrient-dense food can promote a healthier lifestyle and encourage better eating patterns for a lifetime. This, in turn, creates appreciation for real, wholesome food.<p style="margin: 0in 0in 8pt;line-height: 18.4px;font-size: medium;font-family: Aptos, sans-serif;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">Food for Thought:<p style="margin: 0in 0in 8pt;line-height: 18.4px;font-size: medium;font-family: Aptos, sans-serif;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">There&#x2019;s a time and place for supplements (obviously, we make them!)&#x2014;certain medical conditions, stages of life, or dietary restrictions may require them. However, for most people, nature can provide everything you need through a balanced, whole diet. Choosing whole foods means you&#x2019;re reaching your RDA (Recommended Daily Allowance) of vitamins AND getting them in a form your body prefers. In addition, they arrive in the form of a rich nutritional tapestry that no pill can replicate.<p style="margin: 0in 0in 8pt;line-height: 18.4px;font-size: medium;font-family: Aptos, sans-serif;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">So next time you reach for your gummy multi-vitamin, consider reaching for a handful of nuts, some berries, or even a leafy, green salad instead. Your body will thank you, and you will be on your way to a healthier, more optimized you!

Vitamins, Naturally.

From Vitamin A to K; Let’s Start at the Beginning…. As far as maintaining optimal overall health, there are few nutrients as vital as vitamin A. Best known for supporting healthy vision, immune function, and skin health, vitamin A is an essential mic

<p style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height: normal;font-size: medium;font-family: Aptos, sans-serif;margin: 0in 0in 12pt;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;" id="isPasted">From Vitamin A to K; Let&#x2019;s Start at the Beginning&#x2026;<p style="line-height: normal; font-size: medium; font-family: Aptos, sans-serif; margin: 0in 0in 12pt; color: rgb(0, 0, 0); font-style: normal; font-weight: 400; text-align: center; text-indent: 0px; text-decoration: none;"><img src="https://attachments.gorgias.help/B9Zby7ZG0O5xeNk3/hc/bgJ1Q6QJDP2vXKOM/2025050920-f5cdce36-9171-49a3-83d0-bb8338c45a35-vitamin%20a.png" style="width: 228px;" class="fr-fic fr-dib"> <p style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height: normal;font-size: medium;font-family: Aptos, sans-serif;margin: 0in 0in 12pt;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">As far as maintaining optimal overall health, there are few nutrients as vital as vitamin A. Best known for supporting healthy vision, immune function, and skin health, vitamin A is an essential micronutrient your body needs. It also cannot produce it on its own&#x2026; so your intake must be accurate to your physician&#x2019;s recommendations or via RDAs. While supplements are widely available to ensure you get vitamin A, obtaining vitamin A from whole foods is generally considered the safer, more effective choice. Allow me to explain why.<p style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height: normal;font-size: medium;font-family: Aptos, sans-serif;margin: 0in 0in 14pt;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">The Advantage of &#x201C;Supplementing&#x201D; with Whole Foods<ol style="list-style-type: decimal;"><li style="font-size: 16px;">Increased Bioavailability and Absorption:&#xA0;Vitamin A found in whole foods is often paired with natural fats, which enhance absorption. For example, retinol&#x2014;the active form of vitamin A found in animal products&#x2014;is readily absorbed and used by the body. Plant-based foods, like carrots, offer beta-carotene (which provides the orange color in fruits and veggies), a precursor that the body can convert into vitamin A as needed, which reduces the risk of overdose.</li><li style="font-size: 16px;">Stay Away From Toxic A Levels:&#x2028;Synthetic vitamin A supplements contain high doses of preformed, synthetic vitamin A (retinyl palmitate or retinyl acetate), which can easily accumulate in the body without proper knowledge of serving sizes and potentially lead to toxicity. Symptoms of vitamin A toxicity may include dizziness, nausea, liver damage, and even congenital disabilities in pregnant women. You don&#x2019;t want to experience these symptoms, but they are worth repeating. However, whole foods provide vitamin A in more balanced, natural amounts, making it much harder to consume levels associated with toxicity.</li><li style="font-size: 16px;">Additional Nutrients and Antioxidants:&#x2028;Whole foods offer a complex matrix of nutrients that work together to boost each other, or &#x201C;synergistically&#x201D;. Carrots, sweet potatoes, and leafy greens don&#x2019;t just provide vitamin A&#x2014;they also have a ton of fiber, contain vitamins C and E, and possess antioxidants that support overall health and have been shown to combat inflammation.</li><li style="font-size: 16px;">Supports a Balanced Diet:&#x2028;When you eat&#xA0;a variety of whole foods rich in vitamin A, it encourages overall dietary diversity (eat different stuff, but a fancy way to say it), which can contribute to better gut health, improved metabolism, and even an increase in long-term disease prevention. When you rely on supplementation, you can sometimes neglect other essential nutrients required for a balanced diet.</li><li style="font-size: 16px;">Fewer Additives and Fillers:&#x2028;Vitamin A supplements can contain artificial colors, preservatives, or fillers that may not be well-tolerated by everyone and can even lead to adverse effects in some. On the other hand, whole foods offer a clean, natural source without these unnecessary extra synthetic additives.</li></ol><p style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height: normal;font-size: medium;font-family: Aptos, sans-serif;margin: 0in;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">&#xA0;<p style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height: normal;font-size: medium;font-family: Aptos, sans-serif;margin: 0in 0in 14pt;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">So, Where Can I Get Some A?<p style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height: normal;font-size: medium;font-family: Aptos, sans-serif;margin: 0in 0in 15.95pt;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">Animal proteins and by-products are an excellent source for Retinol, Vitamin A&#x2019;s active form:<ul><li style="font-size: 16px;">Beef liver &#x2013; One of the richest sources</li><li style="font-size: 16px;">Cod liver oil &#x2013; High in vitamin A and omega-3 fatty acids (heart-healthy too!)</li><li style="font-size: 16px;">Egg yolks</li><li style="font-size: 16px;">Butter and ghee (from grass-fed animals)</li><li style="font-size: 16px;">Cheese &#x2013; Especially cheddar and goat cheese</li><li style="font-size: 16px;">Milk &#x2013; Whole milk contains modest amounts</li></ul><p style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height: normal;font-size: medium;font-family: Aptos, sans-serif;margin: 0in 0in 15.95pt;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">Plant-Based Vitamin A is tasty too! This comes in the form of Beta-Carotene, or Provitamin A:<ul><li style="font-size: 16px;">Sweet potatoes</li><li style="font-size: 16px;">Carrots</li><li style="font-size: 16px;">Butternut squash</li><li style="font-size: 16px;">Spinach</li><li style="font-size: 16px;">Kale</li><li style="font-size: 16px;">Collard greens</li><li style="font-size: 16px;">Red bell peppers</li><li style="font-size: 16px;">Mangoes</li><li style="font-size: 16px;">Cantaloupe</li><li style="font-size: 16px;">Apricots</li></ul><p style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height: normal;font-size: medium;font-family: Aptos, sans-serif;margin: 0in 0in 12pt;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">Pro Tip: Since beta-carotene is fat-soluble, pair your plant-based vitamin A sources with healthy fats (like olive oil, avocado, or nuts) to boost absorption by the body!<p style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height: normal;font-size: medium;font-family: Aptos, sans-serif;margin: 0in;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">&#xA0;<p style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height: normal;font-size: medium;font-family: Aptos, sans-serif;margin: 0in 0in 14pt;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">&#x201C;A&#x201D; Summary:<p style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height: normal;font-size: medium;font-family: Aptos, sans-serif;margin: 0in 0in 12pt;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">Supplements can be helpful in certain medical situations or deficiencies (obviously, we like them). A balanced, whole food diet is the best way to get your daily vitamin A. Period.&#xA0;<p style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height: normal;font-size: medium;font-family: Aptos, sans-serif;margin: 0in 0in 12pt;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">Nature packages nutrients in the ideal form and combination for your body to absorb and use efficiently while evading the risks of high-dose synthetic versions&#x2026; So, the next time you plan your meals, think of colorful (orange and red) fruits and vegetables, leafy greens, and animal products rich in vitamin A.&#xA0;<p style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height: normal;font-size: medium;font-family: Aptos, sans-serif;margin: 0in 0in 12pt;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">Your eyes, skin, and immune system will thank you! And you&#x2019;ll be one step closer to becoming the most optimized version of you!&#xA0;<p style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height: normal;font-size: medium;font-family: Aptos, sans-serif;margin: 0in 0in 12pt;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">Remember: Keep it Farmed, not Pharmaceutical!

From Vitamin A to K; Let’s Start at the Beginning…

To B1 or not to B1; Natural, Whole-Foods vs. Synthetic Thiamine. Vitamin B1 (scientifically referred to as thiamine) rarely gets the spotlight, but it absolutely should for many reasons. This essential nutrient is paramount for the maintenance of a h

<p style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height: normal;font-size: medium;font-family: Aptos, sans-serif;margin: 0in 0in 8pt;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-indent: 0px;text-decoration: none;text-align: center;" id="isPasted">To B1 or not to B1; Natural, Whole-Foods vs. Synthetic Thiamine<p style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height: normal;font-size: medium;font-family: Aptos, sans-serif;margin: 0in 0in 8pt;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-indent: 0px;text-decoration: none;text-align: center;"><img src="https://attachments.gorgias.help/B9Zby7ZG0O5xeNk3/hc/bgJ1Q6QJDP2vXKOM/2025051415-b586cb4b-7e77-4615-9415-049ef5e0d866-vitamin%20b1.png" style="width: 500px;" class="fr-fic fr-dib"> <p style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height: normal;font-size: medium;font-family: Aptos, sans-serif;margin: 0in 0in 8pt;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">Vitamin B1&#xA0;(scientifically referred to as thiamine) rarely gets the spotlight, but it absolutely should for many reasons. This essential nutrient is paramount for the maintenance of a healthy nervous system, converting food (carbs especially) into energy, and supporting heart and muscle function! Quite a bit for a Vitamin that gets stuffed into a complex with little regard&#x2026;&#xA0;<p style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height: normal;font-size: medium;font-family: Aptos, sans-serif;margin: 0in 0in 8pt;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">While supplements are available for Vitamin B1, getting your daily dose naturally through food can offer additional health perks. Let&#x2019;s talk about why natural sources are best for your B1 supplementation and what foods you can focus on consuming to help you meet your recommended intake.<p style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height: normal;font-size: medium;font-family: Aptos, sans-serif;margin: 0in 0in 8pt;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">Why Does Vitamin B1 Matter?<p style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height: normal;font-size: medium;font-family: Aptos, sans-serif;margin: 0in 0in 8pt;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">Thiamine is part of the B-complex family, which helps your body use carbohydrates for fuel. In particular, B1 helps enzymes break down glucose (the simplest sugar), making it vital for energy production in the body. However, it&#x2019;s also crucial for:<ul type="disc" style="margin-bottom: 0in;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;"><li style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height:normal;font-size:16px;font-family:&quot;Aptos&quot;,sans-serif;color:black;">Highly Functioning Nervous System Health: B1 supports nerve function and communication between neurons, allowing for your CNS and PNS efficiency.</li><li style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height:normal;font-size:16px;font-family:&quot;Aptos&quot;,sans-serif;color:black;">Continued Heart Health: B1 has been proven to aid in proper heart muscle function.</li><li style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height:normal;font-size:16px;font-family:&quot;Aptos&quot;,sans-serif;color:black;">Overall Brain Function: Low levels are linked to mood disturbances, fatigue, and cognitive decline.</li></ul><p style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height: normal;font-size: medium;font-family: Aptos, sans-serif;margin: 0in 0in 8pt;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">Since thiamine is water-soluble, it cannot be stored in the body&#x2019;s adipose tissue (fat) in large quantities, meaning you need a steady daily intake through your diet.<p style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height: normal;font-size: medium;font-family: Aptos, sans-serif;margin: 0in 0in 8pt;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">Natural vs. Synthetic: Why Food Sources Are Better for Your B1 Intake<p style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height: normal;font-size: medium;font-family: Aptos, sans-serif;margin: 0in 0in 8pt;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">While synthetic vitamin B1 in supplement form is as effective as any well-manufactured and tested synthetic, natural sources provide a broader nutritional profile, including other vitamins, minerals, and fiber. Eating thiamine-rich foods also promotes better absorption, has been shown to support overall diet quality, and can encourage healthier eating habits across your lifetime!<p style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height: normal;font-size: medium;font-family: Aptos, sans-serif;margin: 0in 0in 8pt;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">How Much Do You Need: Recommended Daily Intake of Vitamin B1<p style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height: normal;font-size: medium;font-family: Aptos, sans-serif;margin: 0in 0in 8pt;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">The Recommended Dietary Allowance (RDA) for thiamine (Vitamin B1) varies by age and gender:<ul type="disc" style="margin-bottom: 0in;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;"><li style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height:normal;font-size:16px;font-family:&quot;Aptos&quot;,sans-serif;color:black;">Adult men: 1.2 mg per day</li><li style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height:normal;font-size:16px;font-family:&quot;Aptos&quot;,sans-serif;color:black;">Adult women: 1.1 mg per day</li><li style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height:normal;font-size:16px;font-family:&quot;Aptos&quot;,sans-serif;color:black;">Pregnant/lactating women: 1.4 mg per day</li></ul><p style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height: normal;font-size: medium;font-family: Aptos, sans-serif;margin: 0in 0in 8pt;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">Luckily, achieving these targets through the consumption of whole foods is not only simple but entirely delicious!<p style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height: normal;font-size: medium;font-family: Aptos, sans-serif;margin: 0in 0in 8pt;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">What Are Some Top Natural Sources of Vitamin B1<p style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height: normal;font-size: medium;font-family: Aptos, sans-serif;margin: 0in 0in 8pt;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">Let&#x2019;s talk turkey&#x2026; or pork, actually. Here are some excellent food sources of thiamine:<p style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height: normal;font-size: medium;font-family: Aptos, sans-serif;margin: 0in 0in 8pt;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">1.&#xA0;Whole Grains<ul type="disc" style="margin-bottom: 0in;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;"><li style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height:normal;font-size:16px;font-family:&quot;Aptos&quot;,sans-serif;color:black;">Brown rice, oats, and whole wheat bread are rich in thiamine.</li><li style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height:normal;font-size:16px;font-family:&quot;Aptos&quot;,sans-serif;color:black;">Avoid heavily processed grains, like white rice or refined flour, as refining removes most B vitamins from whole foods.</li></ul><p style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height: normal;font-size: medium;font-family: Aptos, sans-serif;margin: 0in 0in 8pt;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">2.&#xA0;Legumes<ul type="disc" style="margin-bottom: 0in;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;"><li style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height:normal;font-size:16px;font-family:&quot;Aptos&quot;,sans-serif;color:black;">Lentils, black beans, navy beans, and pinto beans are great options.</li><li style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height:normal;font-size:16px;font-family:&quot;Aptos&quot;,sans-serif;color:black;">Just 1 cup of cooked lentils can provide about 0.3 mg of B1!</li></ul><p style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height: normal;font-size: medium;font-family: Aptos, sans-serif;margin: 0in 0in 8pt;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">3.&#xA0;Nuts and Seeds<ul type="disc" style="margin-bottom: 0in;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;"><li style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height:normal;font-size:16px;font-family:&quot;Aptos&quot;,sans-serif;color:black;">Sunflower seeds are a thiamine powerhouse! A mere quarter cup provides nearly 1 mg, almost your entire RDI!</li><li style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height:normal;font-size:16px;font-family:&quot;Aptos&quot;,sans-serif;color:black;">Macadamia nuts and pistachios are delicious substitutes that also contribute modest amounts.</li></ul><p style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height: normal;font-size: medium;font-family: Aptos, sans-serif;margin: 0in 0in 8pt;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">4.&#xA0;Pork<ul type="disc" style="margin-bottom: 0in;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;"><li style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height:normal;font-size:16px;font-family:&quot;Aptos&quot;,sans-serif;color:black;">One of the richest animal sources of vitamin B1.</li><li style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height:normal;font-size:16px;font-family:&quot;Aptos&quot;,sans-serif;color:black;">A 3-ounce serving of cooked pork chop can contain up to 0.8 mg! YUM.</li></ul><p style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height: normal;font-size: medium;font-family: Aptos, sans-serif;margin: 0in 0in 8pt;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">5.&#xA0;Fish<ul type="disc" style="margin-bottom: 0in;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;"><li style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height:normal;font-size:16px;font-family:&quot;Aptos&quot;,sans-serif;color:black;">Trout, tuna, and salmon offer good B1 levels, AND you benefit from heart-healthy fats, like omega-3s.</li></ul><p style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height: normal;font-size: medium;font-family: Aptos, sans-serif;margin: 0in 0in 8pt;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">6.&#xA0;Vegetables<ul type="disc" style="margin-bottom: 0in;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;"><li style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height:normal;font-size:16px;font-family:&quot;Aptos&quot;,sans-serif;color:black;">Green peas, asparagus, Brussels sprouts, and spinach provide smaller, helpful amounts. Think GREEN!</li></ul><p style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height: normal;font-size: medium;font-family: Aptos, sans-serif;margin: 0in 0in 8pt;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">Some Final Thoughts: Make B1 a Number 1 Habit<p style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height: normal;font-size: medium;font-family: Aptos, sans-serif;margin: 0in 0in 8pt;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">Getting enough vitamin B1 naturally is easier than you might think, as you have learned from reading above. A bowl of oatmeal topped with sunflower seeds and a handful of legumes can go a long way to obtaining your RDI of Thiamine. Make sure to focus on a varied, whole-foods diet that incorporates grains, legumes, seeds, lean proteins, and vegetables, and your thiamine needs will be well covered. Then, you can ditch the pricey, synthetic multi-vitamin!<p style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height: normal;font-size: medium;font-family: Aptos, sans-serif;margin: 0in 0in 8pt;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">On top of that, by choosing food sources to obtain your vitamins, you&#x2019;re fueling your cells with B1 and benefiting from the &#x201C;synergistic&#x201D; (fancy for &#x201C;work together&#x201D;) nutrients that support total, overall health and wellness.&#xA0;<p style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height: normal;font-size: medium;font-family: Aptos, sans-serif;margin: 0in 0in 8pt;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">Quick Tip:&#xA0;If you drink significant amounts of coffee or alcohol, your B1 levels may already be lower than you think, as both can inhibit its absorption. Keep that caffeine and libation spirit alive by considering a boost to your intake with more thiamine-rich foods.<p style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height: normal;font-size: medium;font-family: Aptos, sans-serif;margin: 0in 0in 8pt;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">Want to eat smarter? Let vitamin B1 be your starting point &#x2014; your nervous system, heart, and brain will thank you! And don&#x2019;t forget to stay involved with our blog series, &#x201C;Vitamins, Naturally,&#x201D; to learn more. See you again soon!

To B1 or not to B1; Natural, Whole-Foods vs. Synthetic Thiamine

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Find out why vitamins sourced from whole foods are more beneficial and where to find them in foods!