Vitamin B12

A trace mineral essential for iron metabolism, connective tissue formation, and antioxidant defense. The copper/zinc ratio is an emerging marker of inflammation and oxidative stress. Both deficiency and excess can cause problems.

Essential for DNA synthesis, cell division, and red blood cell formation. Folate deficiency causes megaloblastic anemia and, during pregnancy, increases the risk of neural tube defects. Works closely with vitamin B12.

Involved in over 300 enzymatic reactions including energy production, muscle function, and nerve signaling. Magnesium deficiency is common and associated with muscle cramps, anxiety, insomnia, and increased cardiovascular risk.

A trace mineral crucial for thyroid hormone metabolism, antioxidant defense (via selenoproteins), and immune function. Selenium deficiency can impair thyroid function and increase susceptibility to viral infections.

A fat-soluble vitamin essential for vision, immune function, skin health, and cell growth. Both deficiency and excess can cause health problems. Levels are tightly regulated by the liver.

Essential for nerve function, DNA synthesis, and red blood cell formation. B12 deficiency can cause anemia, neuropathy, fatigue, and cognitive impairment. Common in vegans, vegetarians, older adults, and those taking metformin or acid-reducing medications.

A powerful water-soluble antioxidant essential for collagen synthesis, immune function, and iron absorption. Vitamin C deficiency causes scurvy. It also supports wound healing and protects against oxidative stress.

The best indicator of overall vitamin D status. Vitamin D is essential for calcium absorption, bone health, immune function, and mood regulation. Deficiency is extremely common, especially in northern latitudes, and linked to increased disease risk.

A fat-soluble antioxidant that protects cell membranes from oxidative damage. Vitamin E works synergistically with vitamin C and selenium. Deficiency is rare but can cause nerve and muscle damage.

Essential for blood clotting and bone metabolism. Vitamin K activates proteins needed for blood coagulation and calcium regulation in bones. Deficiency increases bleeding risk and may contribute to osteoporosis.

An essential trace mineral involved in immune function, wound healing, DNA synthesis, and testosterone production. Zinc deficiency impairs immune response, delays wound healing, and can cause hair loss and taste changes.