As much as we’d like to get all our nutrients from plants and “clean” animals, without supplements, because of environmental toxins in our earth’s soil and water sources and depletion of the soil, it’s pretty impossible to get everything we need from just our food.

One member reported using a liposomal time-released vitamin C. She says, “It is supposed to be the better type because it is more easily absorbed and doesn’t use ascorbic acid in it, which isn’t supposed to be good for it.”

One of the best resources I’ve seen that discusses in great detail our micronutrients (vitamins and minerals) and what foods to get them in is is Real Food Keto: Applying Nutritional Therapy to Your Low-Carb, High-Fat Diet, by health podcaster Jimmy Moore and Christine Moore, a certified Nutritional Therapy Practitioner (NTP). Here are the micronutrients discussed:

Water-soluble Vitamins

  • Vitamin B1 (thiamine)
  • Vitamin B2 (riboflavin)
  • Vitamin B3 (niacin)
  • Vitamin B5 (pantothenic acid)
  • Vitamin B6 (pyridoxine)
  • Vitamin B7 (biotin)
  • Vitamin B8 (inositol)
  • Vitamin B9 (folate/folic acid)
  • Vitamin B12 (cobalamin)
  • Vitamin C (ascorbic acid)
  • Vitamin U (enzyme methylmethionine)

Fat-soluble Vitamins

  • Vitamin A
  • Vitamin D
  • Vitamin E
  • Vitamin K (K2)


  • Calcium
  • Chloride
  • Magnesium
  • Phosphorus
  • Potassium
  • Sodium
  • Sulfur


  • Boron
  • Chromium
  • Cobalt
  • Copper
  • Germanium
  • Iodine
  • Iron
  • Lithium
  • Manganese
  • Molybdenum
  • Rubidium
  • Selenium
  • Silicon
  • Vanadium
  • Zinc


Hall, Annie. “7 Common Signs of Nutrient Deficiency,” Nature’s Sunshine, n.d. (accessed on 8/3/2020).

Gorin, Amy, RDN; medically reviewed by Lynn Grieger, RDN, CDCES. “What Vitamin D Is Good for When You Have or Are at Risk for Diabetes,” Every Day Health (last updated June 30, 2020). (accessed on 8/3/2020).

Pawlak, Roman. “What about Vitamin D?” Spectrum (April 23, 2018). (accessed on 8/3/2020).