Vitamins & minerals, food first
Sources
Every numbered claim on the overview and article pages is listed here with the exact passage it rests on. 40 passages were checked word-for-word against the saved copies listed below.
Current evidence
- 1
There are 13 essential vitamins the body needs to work properly.
“There are 13 essential vitamins. This means that these vitamins are required for the body to work properly.”
MedlinePlus (U.S. National Library of Medicine) — VitaminsPassage verified word-for-word in saved copy
- 2
Vitamins A, D, E and K are fat-soluble and stored in the body; vitamin C and the B vitamins are water-soluble and not stored.
“The four fat-soluble vitamins are vitamins A, D, E, and K.”
“Water-soluble vitamins are not stored in the body. The nine water-soluble vitamins are vitamin C and all the B vitamins.”
MedlinePlus (U.S. National Library of Medicine) — VitaminsPassage verified word-for-word in saved copy
- 3
Not eating enough fruits, vegetables, beans, lentils, whole grains and fortified dairy may raise the risk of heart disease, cancer and weak bones.
“Not eating enough fruits, vegetables, beans, lentils, whole grains and fortified dairy foods may increase your risk for health problems, including heart disease, cancer, and poor bone health ( osteoporosis ).”
MedlinePlus (U.S. National Library of Medicine) — VitaminsPassage verified word-for-word in saved copy
- 4
Multivitamins cannot replace a varied diet; foods provide more than vitamins and minerals.
“MVMs cannot take the place of eating a variety of foods that are important to a healthy diet. Foods provide more than vitamins and minerals.”
NIH Office of Dietary Supplements — Multivitamin/mineral Supplements — Fact Sheet for ConsumersPassage verified word-for-word in saved copy
- 5
Multivitamins appear to have little or no effect on the risk of heart disease and stroke.
“Overall, MVMs appear to have little or no effect on the risk of cardiovascular disease (CVD).”
NIH Office of Dietary Supplements — Multivitamin/mineral Supplements — Fact Sheet for ConsumersPassage verified word-for-word in saved copy
- 6
Taking a multivitamin can raise the chance of getting too much of some nutrients.
“However, taking an MVM can also raise the chances of getting too much of some nutri”
NIH Office of Dietary Supplements — Multivitamin/mineral Supplements — Fact Sheet for ConsumersPassage verified word-for-word in saved copy
- 7
There is no standard multivitamin; ingredients vary by product.
“There isn’t a standard MVM or a standard list of ingredients.”
NIH Office of Dietary Supplements — Multivitamin/mineral Supplements — Fact Sheet for ConsumersPassage verified word-for-word in saved copy
- 8
A specific vitamin and mineral combination can slow vision loss from age-related macular degeneration.
“A specific combination of vitamins and minerals can slow down vision loss from age-related macular degeneration (AMD)”
NIH Office of Dietary Supplements — Multivitamin/mineral Supplements — Fact Sheet for ConsumersPassage verified word-for-word in saved copy
- 9
B12 deficiency affects 3% to 43% of older adults, and only animal foods contain B12 naturally, so vegans may fall short.
“Vitamin B12 deficiency affects between 3% and 43% of older adults.”
“Only animal foods have vitamin B12 naturally.”
NIH Office of Dietary Supplements — Vitamin B12 — Fact Sheet for ConsumersPassage verified word-for-word in saved copy
- 10
People over 50 should get most of their B12 from fortified foods or supplements.
“People over 50 should get most of their vitamin B12 from fortified foods or dietary supplements”
NIH Office of Dietary Supplements — Vitamin B12 — Fact Sheet for ConsumersPassage verified word-for-word in saved copy
- 11
Folic acid before and in early pregnancy helps prevent spine and brain birth defects.
“Taking folic acid before becoming pregnant and during early pregnancy helps prevent neural tube defects in babies.”
NIH Office of Dietary Supplements — Folate — Fact Sheet for ConsumersPassage verified word-for-word in saved copy
- 12
As you age, your skin makes less vitamin D from sunlight.
“Older adults. As you age, your skin's ability to make vitamin D when exposed to sunlight declines.”
NIH Office of Dietary Supplements — Vitamin D — Fact Sheet for ConsumersPassage verified word-for-word in saved copy
- 13
Iron deficiency is not uncommon, especially in young children, women under 50 and pregnant women.
“Iron deficiency is not uncommon in the United States, especially among young children, women under 50, and pregnant women.”
NIH Office of Dietary Supplements — Iron — Fact Sheet for ConsumersPassage verified word-for-word in saved copy
- 14
Too much vitamin A from supplements can cause severe headache, blurred vision, nausea and dizziness.
“Getting too much preformed vitamin A (usually from supplements or certain medicines) can cause severe headache, blurred vision, nausea , dizziness, muscle aches, and problems with coordination.”
NIH Office of Dietary Supplements — Vitamin A — Fact Sheet for ConsumersPassage verified word-for-word in saved copy
- 15
High-dose vitamin B6 supplements for a year or more can cause severe nerve damage.
“taking high amounts of vitamin B6 from supplements for a year or longer can cause severe nerve damage, leading people to lose control of their bodily movements.”
NIH Office of Dietary Supplements — Vitamin B6 — Fact Sheet for ConsumersPassage verified word-for-word in saved copy
- 16
High-dose iron supplements can cause stomach upset, constipation, nausea and vomiting.
“In healthy people, taking high doses of iron supplements (especially on an empty stomach) can cause an upset stomach, constipation , nausea , abdominal pain, vomiting, and diarrhea .”
NIH Office of Dietary Supplements — Iron — Fact Sheet for ConsumersPassage verified word-for-word in saved copy
- 17
Do not take folic acid above the upper limit unless a provider recommends it.
“you should not consume folate in supplements or fortified foods and beverages in amounts above the upper limit, unless recommended by a health care provider.”
NIH Office of Dietary Supplements — Folate — Fact Sheet for ConsumersPassage verified word-for-word in saved copy
- 18
The FDA does not approve supplements for safety and effectiveness before they are sold.
“The FDA does NOT have the authority to approve dietary supplements for safety and effectiveness, or to approve their labeling, before the supplements are sold to the public.”
U.S. Food and Drug Administration — FDA 101: Dietary SupplementsPassage verified word-for-word in saved copy
- 19
Some supplements interact with medicines, interfere with lab tests or cause problems during surgery.
“some supplements can interact with medications, interfere with lab tests, or have dangerous effects during surgery.”
U.S. Food and Drug Administration — FDA 101: Dietary SupplementsPassage verified word-for-word in saved copy
- 20
The clinic's heart note describes EDTA infusions given with oral multivitamins and multiminerals, citing the NIH chelation trial.
“infusions with intravenous (IV) disodium EDTA plus oral multivitamins and multiminerals (OMVM)”
“oral and supplemental Multivitamins.”
Pakistan Institute of Medical Advancement (PIMA), Karachi — clinic document — "HEART DISEASES" note and "ED-JECT" EDTA product sheet (private clinic document; not online)Clinic document — quoted from ProperHealth’s transcription or translation of a scan; not independently verified
- 21
A child has swallowed iron tablets or adult vitamins — call Poison Control at 1-800-222-1222 or 911.
“Accidental overdose of iron-containing products is a leading cause of fatal poisoning in children under 6.”
NIH Office of Dietary Supplements — Iron — Fact Sheet for ConsumersPassage verified word-for-word in saved copy
- 22
A child has swallowed iron tablets or adult vitamins — call Poison Control at 1-800-222-1222 or 911.
“If you or someone you are with has overdosed , call the local emergency number (such as 911), or the local poison control center can be reached directly by calling the national toll-free Poison Help hotline (1-800-222-1222) from anywhere in the United States.”
MedlinePlus (U.S. National Library of Medicine) — Iron overdosePassage verified word-for-word in saved copy
- 23
Severe headache, blurred vision, dizziness or problems with coordination while taking high-dose vitamin A — stop the supplement and contact your provider.
“Getting too much preformed vitamin A (usually from supplements or certain medicines) can cause severe headache, blurred vision, nausea, dizziness, muscle aches, and problems with coordination.”
NIH Office of Dietary Supplements — Vitamin A — Fact Sheet for ConsumersPassage verified word-for-word in saved copy
- 24
Severe headache, blurred vision, dizziness or problems with coordination while taking high-dose vitamin A — stop the supplement and contact your provider.
“If you have side effects, stop taking the supplement and contact your health care provider.”
NCCIH (U.S. National Institutes of Health) — Using Dietary Supplements WiselyPassage verified word-for-word in saved copy
- 25
New numbness, tingling or unsteadiness while taking vitamin B6 — stop it and see a provider.
“taking high amounts of vitamin B6 from supplements for a year or longer can cause severe nerve damage, leading people to lose control of their bodily movements. The symptoms usually stop when they stop taking the supplements.”
NIH Office of Dietary Supplements — Vitamin B6 — Fact Sheet for ConsumersPassage verified word-for-word in saved copy
- 26
New numbness, tingling or unsteadiness while taking vitamin B6 — stop it and see a provider.
“If you have side effects, stop taking the supplement and contact your health care provider.”
NCCIH (U.S. National Institutes of Health) — Using Dietary Supplements WiselyPassage verified word-for-word in saved copy
- 27
Black, tarry stools with stomach pain while taking iron — contact your provider right away. Iron can darken stools, but black, tarry stools can also be a sign of bleeding.
“Have you eaten black licorice, iron, Pepto-Bismol, or blueberries?”
“Contact your provider right away if:”
“You notice blood or changes in the color of your stool”
MedlinePlus (U.S. National Library of Medicine) — Black or tarry stoolsPassage verified word-for-word in saved copy
- 28
Black, tarry stools with stomach pain while taking iron — contact your provider right away. Iron can darken stools, but black, tarry stools can also be a sign of bleeding.
“If you have symptoms of acute or severe GI bleeding, seek medical help right away.”
“black or tarry stool”
“vomit that looks like coffee grounds”
NIDDK (U.S. National Institutes of Health) — Symptoms & Causes of GI BleedingPassage verified word-for-word in saved copy
- 29
Tiredness, pale skin or a racing heart that is new — ask about a blood test for anemia.
“Paleness”
“Tiredness”
NHLBI (U.S. National Institutes of Health) — Anemia: SymptomsPassage verified word-for-word in saved copy
- 30
Tiredness, pale skin or a racing heart that is new — ask about a blood test for anemia.
“You might also have pale skin, heart palpitations , loss of appetite, weight loss, and infertility .”
NIH Office of Dietary Supplements — Vitamin B12 — Fact Sheet for ConsumersPassage verified word-for-word in saved copy
- 31
Tiredness, pale skin or a racing heart that is new — ask about a blood test for anemia.
“Contact your provider for an appointment if you have any of the following:”
“Unexplained weakness or fatigue, especially if you also have a fever, unintentional weight loss, or regular sweats”
MedlinePlus (U.S. National Library of Medicine) — Fatigue (Medical Encyclopedia)Passage verified word-for-word in saved copy
Source documents
- MedlinePlus (U.S. National Library of Medicine) — Vitamins
Saved 2026-10-19 · download · SHA-256438b48ab931319a7… - NIH Office of Dietary Supplements — Multivitamin/mineral Supplements — Fact Sheet for Consumers
Saved 2026-10-19 · download · SHA-256b64361ce9564a814… - NIH Office of Dietary Supplements — Vitamin A — Fact Sheet for Consumers
Saved 2026-10-19 · download · SHA-25687c4d1d485a5bd48… - NIH Office of Dietary Supplements — Vitamin D — Fact Sheet for Consumers
Saved 2026-10-19 · download · SHA-25670675a61a8db2275… - NIH Office of Dietary Supplements — Vitamin B6 — Fact Sheet for Consumers
Saved 2026-10-19 · download · SHA-25689eaf6826b29b7be… - NIH Office of Dietary Supplements — Vitamin B12 — Fact Sheet for Consumers
Saved 2026-10-19 · download · SHA-2561d16a683119f4d76… - NIH Office of Dietary Supplements — Iron — Fact Sheet for Consumers
Saved 2026-10-19 · download · SHA-2563203cd784a895c7b… - NIH Office of Dietary Supplements — Folate — Fact Sheet for Consumers
Saved 2026-10-19 · download · SHA-256e254fef4c6c366f5… - U.S. Food and Drug Administration — FDA 101: Dietary Supplements
Saved 2026-10-19 · download · SHA-256a339a330e6d7dbb5… - Pakistan Institute of Medical Advancement (PIMA), Karachi — clinic document — "HEART DISEASES" note and "ED-JECT" EDTA product sheet (private clinic document; not online)
Saved 2026-10-21 · ProperHealth transcription of clinic documents with a text layer (private archive); wording kept as printed · SHA-256688a0a06c0030e8b… - MedlinePlus (U.S. National Library of Medicine) — Iron overdose
Saved 2026-10-22 · download · SHA-256e6459c615644ecd0… - NCCIH (U.S. National Institutes of Health) — Using Dietary Supplements Wisely
Saved 2026-10-22 · download · SHA-2564b6ca4152abde9bd… - MedlinePlus (U.S. National Library of Medicine) — Black or tarry stools
Saved 2026-10-22 · download · SHA-2568b07228011e06930… - NIDDK (U.S. National Institutes of Health) — Symptoms & Causes of GI Bleeding
Saved 2026-10-22 · download · SHA-256f638d7347fec6fb3… - NHLBI (U.S. National Institutes of Health) — Anemia: Symptoms
Saved 2026-10-22 · download · SHA-256ff4244a457095362… - MedlinePlus (U.S. National Library of Medicine) — Fatigue (Medical Encyclopedia)
Saved 2026-10-22 · download · SHA-2562e4d0294746e3505…
Historical perspective: Dr. Majid Ali archive
Historical perspective drawn from the authorized writings of Dr. Majid Ali, preserved in the Clarkson archive. Shown for context; it is not current medical guidance.
- Essential Vitamins 2014-06-01
Source of the quoted line. His oxygen framework for vitamins is held. - RDA: Rats, Drugs, and Assumptions 2014-11-05
His scepticism of recommended amounts; historical framing only. Upper limits are kept on this page.
Claims we deliberately did not carry
- His framing of vitamins as "oxygen's assistants" within his oxygen model.Not supported by the sources used here. Not carried.
- His scepticism of recommended amounts, and high-dose vitamin protocols.
Safety wording awaiting sign-off
The 'When to get help now' list is ProperHealth safety wording. Each line cites the official guidance it follows, and those passages are listed above with the other claims. The wording still needs pharmacist sign-off before public use.