1/26 Biotin
Biotin (Vitamin H or B7) is crucial for the health of skin, hair, and nails since it is involved in the synthesis of keratin, a protein that provides strength and structure to hair, nails, and skin surface. That's why it's called also "Beauty vitamin" because of its role. Biotin is necessary for the metabolism of carbohydrates and fats, as well as for the production of energy. It acts as a coenzyme in the metabolism of glucose, fatty acids, and amino acids. It is also important for the proper function of the nervous system and it's involved in the production of hormones and cholesterol.
2/26 Calcium
Calcium is a vital mineral, essential for building and maintaining strong bones and teeth. When the body doesn't get enough calcium, it can lead to a loss of bone density and an increased risk of fractures. The body also needs calcium for muscle contraction and the transmission of information between the brain and nerves throughout the body. Calcium is crucial in maintaining the health of blood vessels, regulating blood flow, and controlling the release of hormones and enzymes. Building strong, healthy bones requires regular weight-bearing exercise and the right balance of nutrients, especially calcium, vitamin K2, and vitamin D3. Taking calcium alone or in the wrong proportions with other minerals can potentially increase your risk of cardiovascular concerns.
3/26 Chromium
Chromium is a trace element that is vital to the human body. Known to enhance the way our bodies use insulin, this mineral contributes to the maintenance of normal blood glucose levels. Chromium also appears to be directly involved in carbohydrate, fat, and protein metabolism. People who eat diets rich in simple sugars may be at risk of insufficient chromium intake. Infection, heavy exercise, pregnancy, lactation, and stress increase chromium losses and can lead to deficiency. Vitamin B3 plays a great role in insulin sensitivity and glucose metabolism, which are areas where chromium also has an impact. Together, they can help support healthy blood sugar levels and insulin function.
4/26 Coenzyme Q10
Coenzyme Q10 (ubiquinone) is a natural compound found in every cell of the human body. It plays a crucial role in energy production and acts as a powerful antioxidant. It is important for the proper functioning of the heart and blood vessels, reducing the risk of heart disease by improving blood flow and decreasing inflammation. Coenzyme Q10 also has very positive effects on the skin, reducing wrinkles and improving elasticity. It may be helpful for people with neurodegenerative disorders, diabetes, and cancer and is fat-soluble, meaning it should be taken with meals containing fat for optimal absorption.
5/26 Copper
Copper is an essential mineral that plays a key role in many of the body's functions. It aids in the production of red blood cells, helps with iron absorption, and supports the immune system and nerve function. Copper is necessary for the formation of collagen and the production of neurotransmitters, and it has antioxidant properties that protect cells from damage. Copper is essential for bone growth, sugar metabolism, and energy production.
6/26 Folate
Folate is a naturally occurring form of vitamin B9, while folic acid is a synthetic form. Our bodies need folate to synthesize DNA and other genetic material. It is also needed for the body's cells to divide, helps the nervous system function, and in particular, production of neurotransmitters that are used by nerves to send signals throughout the body. Vitamin B9 is one of eight vitamins that make up the B-complex vitamins that are essential for the body's metabolism and neural function. They are water-soluble and need to be replenished daily. Taking one B vitamin for a prolonged period can result in an imbalance of other B vitamins, so it is recommended to take a B-complex supplement that includes all B vitamins. Adequate intake of folate, vitamin B6, and B12 is important to maintain normal homocysteine levels and lower the risk of heart disease.
7/26 Glucosamine
Glucosamine is a naturally occurring compound in the body. It is a key component in the formation of cartilage, which is a type of flexible, tough connective tissue that is found in various parts of the body such as joints and bones. Cartilage is fine, rubbery tissue that serves as a cushion and shock absorber for bones and joints, helping to protect them from wear and tear. As we age, our body's natural production of glucosamine decreases, which can lead to the deterioration of joints over time. This can cause symptoms such as pain, stiffness, and inflammation. Glucosamine is commonly used as a dietary supplement to treat osteoarthritis and other joint conditions.
8/26 Iodine
Iodine is an essential mineral that the body cannot produce on its own and must be obtained through the diet. Most of the world's iodine is found in seas and oceans. It is found in some foods too, with seafood being an excellent source of dietary iodine. Insufficient intake impairs the production of thyroid hormones, leading to hypothyroidism, which can cause symptoms such as fatigue, weight gain, depression, and muscle weakness. These hormones regulate the body's metabolism, growth, and development.
9/26 Iron
Iron is an essential mineral that the body needs for growth and development. It is used to make haemoglobin, which carries oxygen in the blood, and myoglobin, which provides oxygen to the muscles. Iron is also necessary for the production of hormones and connective tissue. Iron deficiency anaemia is the most common use of iron supplements, as it can be caused by a variety of conditions such as heavy menstruation, pregnancy, blood donation, bleeding ulcers, chronic heart failure, and surgery. Vegetarians require up to 80% more iron daily, as heme iron from meat is more bioavailable than non-heme iron from plants.
10/26 Magnesium
Magnesium is a vital mineral that plays an important role in many bodily functions: energy production, metabolic processes, maintaining normal blood pressure, healthy and strong bones and teeth, and a steady heart rhythm. It is essential for the proper functioning of the nervous system and muscles, where it works in conjunction with calcium to regulate muscle contraction and relaxation. Magnesium helps reduce fatigue and tiredness. The current average diet is characterized by a pretty high intake of calcium and a chronic deficiency in magnesium, which can lead to significant health issues, particularly important for individuals with gastrointestinal disease, type 2 diabetes, alcohol addiction, and the elderly population.
11/26 Manganese
Manganese is a trace element and an essential mineral that plays a crucial role in many bodily functions. It is involved in numerous chemical processes in the body such as the processing of cholesterol, carbohydrates, and protein. The highest concentration of manganese can be found in bone marrow, and it contributes to the maintenance of the healthy and normal bone structure. Manganese is also important for collagen production, and thus it plays an important role in skin health. Deficiency is uncommon, and the greater concern lies in the toxicity caused by excessive intake of supplements or exposure in the workplace.
12/26 Omega 3-6
Omega-3 and omega-6 fatty acids, both essential, have different properties. Omega-3s, such as EPA and DHA, are found in fatty fish and are known for their anti-inflammatory properties, while omega-6s, like linoleic acid (LA), are found in vegetable oils and are both necessary for maintaining healthy skin, hair, and brain function. It is crucial to maintain a balance between them. Most diets around the world have a ratio of up to 15 times more omega-6 than omega-3 and if not balanced with an adequate amount of omega-3, it can cause inflammations and increase the risk of serious chronic diseases. Therefore, it is recommended that the ratio of omega-6 to omega-3 in the diet is no more than 4:1 (80% omega-6 to 20% omega-3).
13/26 Potassium
Potassium is an essential mineral and an electrolyte, which means it helps to regulate the balance of fluids in the body and the electrical activity of the heart. Potassium plays a key role in maintaining heart function and muscle contractions, as well as in the regulation of blood pressure. The kidneys are the main organ that controls the balance of potassium by removing excess potassium through urine. Low potassium levels can occur due to dehydration, diarrhoea, excessive sweating, or the use of certain medications, such as diuretics. Athletes should pay special attention to the sufficient intake of this electrolyte to prevent cramps and irregular heartbeat.
14/26 Selenium
Selenium is a trace mineral that is only required in small amounts. It functions as an antioxidant, working in combination with vitamin E, and is a component of various enzymes that play a vital role in reproduction and DNA synthesis. The thyroid gland has a higher concentration of Selenium than any other organ, and it plays a crucial role in thyroid hormone synthesis and metabolism, similar to iodine. Selenium is also crucial for maintaining healthy hair and nails, and significantly supports the normal functioning of the immune system.
15/26 Sodium
Sodium is an essential mineral, an electrolyte that plays a crucial role in maintaining the balance of fluids in the body. Sodium and potassium work together to control blood pressure, nerve impulses, and muscle function. While the body requires sodium, the typical diet in industrialized nations features an excessive consumption of sodium and a chronic lack of potassium, leading to severe health problems such as water retention, elevated blood pressure, inelastic blood vessels, heart issues, stroke, and the loss of calcium, among others.
16/26 Vitamin A
Vitamin A is a fat-soluble vitamin, meaning it dissolves in fat and can be stored in your body until needed. It is present in food in two main forms: retinoids (found in animal products) and provitamin A carotenoids (found in plants). The most important provitamin A carotenoid is beta-carotene, which can be converted into vitamin A by the body. As an essential component of rhodopsin, a protein that absorbs light, vitamin A is crucial for vision. It supports cell growth and development and plays a vital role in the normal formation and maintenance of the heart, lungs, kidneys and other organs. Vitamin A is involved in immune system function and is necessary for the health of the skin and mucous membrane.
17/26 Vitamin B1
Vitamin B1 (thiamine) is one of eight vitamins that make up the B-complex vitamins that are essential for the body's metabolism and neural function. Vitamin B1 is water-soluble and need to be replenished daily. The most effective form of vitamin B1 is Benfotiamine which helps prevent damage to blood vessels and nerves caused by high glucose levels in people with diabetes. It also has anti-inflammatory properties, improves nerve function, and protects the brain and nervous system. Benfotiamine may also be useful in treating Alzheimer's disease, memory and cognitive function, and age-related macular degeneration.
18/26 Vitamin B12
Vitamin B12 (cobalamin) is one of eight vitamins that make up the B-complex vitamins that are essential for the body's metabolism and neural function. They are water-soluble and need to be replenished daily. Vitamin B12 is essential for brain and nerve development, maintaining healthy blood cells, and preventing nerve damage from severe deficiency. It also helps regulate homocysteine levels, reducing the risk of cardiovascular disease. Vitamin B12 supports the immune system and combats megaloblastic anaemia. Vegan diets should include vitamin B12 supplementation, as this vitamin is not found in plant-based foods.
19/26 Vitamin B2
Vitamin B2 (riboflavin) is one of eight vitamins that make up the B-complex vitamins that are essential for the body's metabolism and neural function. They are water-soluble and need to be replenished daily. An excess of vitamin B2 is excreted in the urine; yellow urine is a clear sign of vitamin B2 presence and no cause for concern. It acts as an antioxidant and plays a role in the healthy development and functioning of the skin, digestive tract lining, red blood cell production, and the metabolism of vitamin B6 and folate.
20/26 Vitamin B3
Vitamin B3 (niacin) is one of eight vitamins that make up the B-complex vitamins that are essential for the body's metabolism and neural function. They are water-soluble and need to be replenished daily. They help the body convert food into energy. Niacin is involved in over 50 enzymatic processes in the body. A severe deficiency of vitamin B3 can lead to serious dermatitis (rash), diarrhoea, and even dementia. Niacin (not niacinamide) in large amounts is sometimes used to lower LDL cholesterol and triglyceride (fat) levels and to increase HDL cholesterol levels in the blood.
21/26 Vitamin B5
Vitamin B5 (pantothenic acid) is an essential nutrient that plays a crucial role in the body's metabolism and neural function. It is one of the B-complex vitamins that are water-soluble and need to be replenished daily. As a coenzyme, pantothenic acid is involved in the production of red blood cells, the conversion of food into energy and neurotransmitters, and chemical reactions in the body that influence energy levels. Vitamin B5 is vital for maintaining healthy skin, hair, and eyes, and can help reduce stress and fatigue.
22/26 Vitamin B6
Vitamin B6 (Pyridoxine) is one of eight vitamins that make up the B-complex vitamins that are essential for the body's metabolism and neural function. They are water-soluble and need to be replenished daily. It helps the body convert food into energy by converting carbohydrates into glucose and in the synthesis and decomposition of proteins. It is used for preventing and treating anaemia, by being involved in the synthesis of haemoglobin. Helps in maintaining normal levels of homocysteine, and in the production of the hormone serotonin.
23/26 Vitamin C
Vitamin C (ascorbic acid) is a powerful nutrient and antioxidant. It protects cells from damaging free radicals and is necessary for the synthesis of collagen, a protein that plays a key role in the structure of our bodies. Collagen is very important for healthy skin, gums, blood vessels, eyes, the central nervous system, and reproductive organs. Vitamin C enhances the body's ability to absorb iron from plant sources and supports the immune system in fighting off illness. It also plays a big role in the production of neurotransmitters like serotonin.
24/26 Vitamin D
Vitamin D is fat-soluble and should be taken with a meal containing fat for optimal absorption. There are two main forms: D2 and D3. Cholecalciferol or D3 is a naturally-occurring form of vitamin D. It is important for normal muscle function and a normal immune system. Vitamin D deficiency is common and results from inadequate dietary intake and exposure to sunlight (usually occurring together). Individuals with darker skin are at a higher risk, as their skin does not absorb sunlight as effectively. Vitamin K2 (200 mcg/day) helps Vitamin D3 in directing calcium to the bones and teeth, thereby preventing calcification in soft tissue, such as the heart and blood vessels.
25/26 Vitamin E
Vitamin E is a fat-soluble vitamin, which means it dissolves in fat and can be stored in the body for future use. It is not just one nutrient, but a group of fat-soluble compounds that include 4 tocopherols and 4 tocotrienols: alpha, beta, gamma, and delta. Vitamin E is a very powerful antioxidant that protects cells from damage by free radicals. It plays an important role in maintaining the health of the skin, eyes, and immune system. People with malabsorption issues (cystic fibrosis and diabetes), tend to have lower levels of vitamin E.
26/26 Zinc
Zinc is an essential trace element and a powerful antioxidant. It is a vital mineral with strong antioxidant properties that plays a crucial role in supporting growth and development, as well as maintaining a healthy immune response, neurological function, and reproduction. It is also important for DNA and protein synthesis (growth and division of cells). Zinc plays a significant role in maintaining healthy vision and is present in high concentrations in the eye. It helps with the healing of wounds and is necessary for the proper functioning of taste and smell organs. Zinc is essential for human reproduction.
