A
Vitamin A
Essential for vision, immune function, and skin health.
Sources: Carrots, Sweet Potatoes, Spinach
Vision
Immune
Skin
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B
Vitamin B Complex
Supports energy production and brain function.
Sources: Whole Grains, Meat, Eggs
Energy
Brain
Mood
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C
Vitamin C
Potent antioxidant for immune health and collagen.
Sources: Citrus Fruits, Bell Peppers, Broccoli
Immune
Antioxidant
Skin
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D
Vitamin D
Crucial for bone health and calcium absorption.
Sources: Sunlight, Fatty Fish, Fortified Milk
Bones
Calcium
Immune
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E
Vitamin E
Powerful antioxidant protecting cells from damage.
Sources: Nuts, Seeds, Vegetable Oils
Antioxidant
Skin
Heart
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K
Vitamin K
Essential for blood clotting and bone health.
Sources: Leafy Greens, Broccoli, Fermented Foods
Clotting
Bones
Heart
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Ca
Calcium
Vital for strong bones, teeth, and muscle function.
Sources: Dairy Products, Leafy Greens, Sardines
Bones
Teeth
Muscles
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Fe
Iron
Critical for oxygen transport and energy production.
Sources: Red Meat, Spinach, Fortified Cereals
Oxygen
Energy
Blood
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Mg
Magnesium
Essential for muscle function, nerve health, and energy production.
Sources: Nuts, Seeds, Leafy Greens
Muscles
Nerves
Energy
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Zn
Zinc
Vital for immune function, wound healing, and cell growth.
Sources: Meat, Shellfish, Legumes
Immune
Healing
Growth
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K
Potassium
Regulates fluid balance, nerve signals, and muscle contractions.
Sources: Bananas, Potatoes, Beans
Heart
Muscles
Nerves
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Se
Selenium
Powerful antioxidant supporting thyroid function and immunity.
Sources: Brazil Nuts, Seafood, Eggs
Antioxidant
Thyroid
Immune
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I
Iodine
Essential for thyroid hormone production and metabolism.
Sources: Seafood, Iodized Salt, Dairy
Thyroid
Metabolism
Growth
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B9
Folate (B9)
Critical for DNA synthesis, red blood cell formation, and pregnancy.
Sources: Leafy Greens, Legumes, Fortified Foods
Pregnancy
Blood
DNA
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B12
Vitamin B12
Essential for nerve function, red blood cells, and DNA synthesis.
Sources: Meat, Fish, Dairy, Fortified Foods
Nerves
Blood
Energy
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B1
Vitamin B1 (Thiamine)
Helps convert food into energy and supports nerve function.
Sources: Whole Grains, Pork, Fish, Beans
Energy
Nerves
Heart
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B2
Vitamin B2 (Riboflavin)
Supports energy production, skin health, and vision.
Sources: Milk, Eggs, Lean Meats, Green Vegetables
Energy
Skin
Vision
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B3
Niacin (Vitamin B3)
Important for energy metabolism and nervous system health.
Sources: Poultry, Tuna, Salmon, Peanuts
Energy
Heart
Skin
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B6
Vitamin B6 (Pyridoxine)
Supports brain development, immunity, and protein metabolism.
Sources: Chickpeas, Salmon, Chicken, Bananas
Brain
Immune
Mood
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B7
Biotin (Vitamin B7)
Helps metabolize nutrients and supports hair, skin, and nails.
Sources: Eggs, Salmon, Sweet Potatoes, Almonds
Hair
Skin
Energy
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Ch
Choline
Essential for brain, liver, and cell membrane health.
Sources: Eggs, Beef, Fish, Soybeans, Broccoli
Brain
Liver
Pregnancy
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P
Phosphorus
Key for bones, teeth, energy production, and cell function.
Sources: Dairy, Fish, Poultry, Lentils, Whole Grains
Bones
Energy
Cells
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Cu
Copper
Trace mineral for iron metabolism, nerves, and connective tissue.
Sources: Shellfish, Nuts, Seeds, Whole Grains
Iron
Nerves
Immune
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Mn
Manganese
Trace mineral for bone formation, metabolism, and antioxidant enzymes.
Sources: Whole Grains, Nuts, Leafy Greens, Tea
Bones
Metabolism
Antioxidant
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Ω3
Omega-3
Essential fatty acids for heart, brain, and eye health.
Sources: Fatty Fish, Walnuts, Flaxseeds
Heart
Brain
Vision
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