Vitamin & Amino A–Z Guide
Your complete guide to vitamins, minerals, amino acids, and nutrient-like compounds — all in one place. Every cell in your body depends on a delicate balance of nutrients. From Vitamin A for vision to Zinc for immunity, and from amino acids like Glutamine for gut health to Lecithin for brain support, these building blocks shape how you feel every day.
In this A–Z guide, you’ll find clear, science-backed explanations of what each nutrient does, where to find it, and why it matters. No hype, no brand bias — just practical knowledge you can use.
Use this lexicon to:
- Understand how deficiencies affect health.
- Discover the best food sources for each nutrient.
- Learn which vitamins and amino acids support your specific needs.
- Get lifestyle tips for better absorption and balance.
From A to Z, your health starts here.
Note: These insights are meant for educational purposes and should not replace medical consultation. Always check with a healthcare provider for personalized advice.
Vitamin A – The Vision and Immunity Vitamin
Why it matters:
Vitamin A is essential for vision, immunity, and healthy skin. It is one of the most well-known vitamins, yet Vitamin A deficiency still affects an estimated 190 million preschool children and pregnant women worldwide, according to the WHO. In developed countries, deficiency is less common, but low intake can still lead to weak immunity, dry skin, and poor night vision.
How it works:
Vitamin A exists in two main forms:
- Retinol – found in animal foods, used directly by the body.
- Beta-carotene – a plant-based antioxidant converted into Vitamin A.
It supports the retina of the eye, strengthens skin and mucous membranes (your first barrier against infections), and regulates immune cell activity. It also plays a role in growth and reproductive health.
Foods that help:
- Animal sources: liver, egg yolks, dairy, fish oils
- Plant sources: carrots, sweet potatoes, pumpkin, spinach, kale
Lifestyle tip:
Too much Vitamin A from supplements can be toxic, but getting it from colorful fruits and vegetables is safe. Pairing beta-carotene-rich foods with healthy fats (like olive oil or avocado) improves absorption.
Helpful for:
- Night vision problems
- Dry skin and brittle hair
- Frequent infections
- Immune weakness
Alpha-Lipoic Acid (ALA) – The Universal Antioxidant
Why it matters:
Alpha-Lipoic Acid is a powerful antioxidant that works in both water and fat environments. Unlike many antioxidants, ALA can regenerate other antioxidants such as Vitamin C and Vitamin E, making it unique. Research shows it may help with diabetes-related nerve pain and slow down age-related oxidative stress.
How it works:
ALA is produced in small amounts by the body but is also found in foods. It supports mitochondrial energy production and helps neutralize harmful free radicals.
Foods that help:
- Spinach, broccoli, tomatoes
- Potatoes
- Organ meats (liver, kidney)
Lifestyle tip:
ALA supplements are often used for nerve pain, especially in diabetes, at doses of 300–600 mg daily.
Helpful for:
- Nerve pain (neuropathy)
- Blood sugar control
- Anti-aging support
- Detox and liver health
Arginine (L-Arginine) – The Circulation Amino Acid
Why it matters:
L-Arginine is a semi-essential amino acid — the body can make some, but extra is needed during stress, growth, or illness. It is famous for boosting circulation because it is a precursor to nitric oxide (NO), a compound that widens blood vessels.
How it works:
Supports blood flow, muscle recovery, and immune defense. It also plays a role in hormone release, especially growth hormone.
Foods that help:
- Turkey, chicken, pork
- Pumpkin seeds, peanuts, soybeans
- Lentils and chickpeas
Lifestyle tip:
Athletes often use L-Arginine supplements to enhance performance, but it’s also studied for heart health and erectile dysfunction.
Helpful for:
- Blood circulation
- Workout recovery
- Erectile dysfunction support
- Immune balance
Vitamin B1 (Thiamine) – The Energy Vitamin
Why it matters:
Vitamin B1 is essential for turning carbohydrates into energy. Deficiency, called beriberi, was once widespread and is still seen in alcoholism, diabetes, and elderly populations. Symptoms include fatigue, nerve tingling, and confusion.
How it works:
Acts as a coenzyme in glucose metabolism, fueling brain and muscles.
Foods that help: whole grains, legumes, pork, sunflower seeds, peas.
Lifestyle tip: Alcohol blocks thiamine absorption — a common cause of deficiency.
Helpful for: fatigue, poor memory, nerve tingling, low energy.
Vitamin B2 (Riboflavin) – The Skin and Energy Vitamin
Why it matters:
B2 helps release energy from food and protects against oxidative stress. Deficiency can cause cracked lips, mouth sores, and tired eyes.
How it works:
Works as a coenzyme in energy and antioxidant pathways.
Foods that help: dairy, eggs, almonds, mushrooms, leafy greens.
Lifestyle tip: Riboflavin is light-sensitive — keep milk in opaque containers.
Helpful for: mouth sores, tired eyes, dull skin.
Vitamin B3 (Niacin) – The Circulation Vitamin
Why it matters:
Niacin supports brain function, circulation, and cholesterol balance. Severe deficiency causes pellagra, marked by dermatitis, diarrhea, and dementia.
How it works:
Coenzyme in over 400 reactions, widening blood vessels and supporting DNA repair.
Foods that help: meat, fish, peanuts, brown rice.
Lifestyle tip: High-dose niacin may cause harmless flushing.
Helpful for: poor circulation, cholesterol balance, low energy.
Vitamin B5 (Pantothenic Acid) – The Stress-Relief Vitamin
Why it matters:
Called the “anti-stress vitamin,” B5 helps produce adrenal hormones and neurotransmitters. Deficiency is rare but linked to fatigue and muscle cramps.
How it works:
Supports hormone production and metabolism of fats and carbs.
Foods that help: avocados, chicken, eggs, sunflower seeds, broccoli.
Lifestyle tip: Stress increases the body’s need for B5.
Helpful for: stress resilience, fatigue, wound healing.
Vitamin B6 (Pyridoxine) – The Mood Balancer
Why it matters:
B6 is needed for making neurotransmitters. Low levels are linked to depression, PMS, and insomnia.
How it works:
Supports serotonin, dopamine, and hemoglobin production.
Foods that help: bananas, potatoes, chicken, fish, nuts.
Lifestyle tip: High-protein diets increase B6 needs.
Helpful for: mood swings, PMS, insomnia, anemia.
Vitamin B7 (Biotin) – The Beauty Vitamin
Why it matters:
Biotin is famous for supporting hair, skin, and nails. Deficiency is rare but leads to brittle nails and thinning hair.
How it works:
Helps enzymes that process fats and proteins, visible in healthy skin and hair.
Foods that help: eggs, nuts, seeds, sweet potatoes, yeast.
Lifestyle tip: Raw egg whites bind biotin — avoid overuse.
Helpful for: hair loss, brittle nails, skin rashes.
Vitamin B9 (Folate / Folic Acid) – The Growth Vitamin
Why it matters:
Folate is crucial for DNA synthesis. Deficiency during pregnancy can cause neural tube defects, making supplementation essential.
How it works:
Works with B12 to form red blood cells and supports cell division.
Foods that help: leafy greens, lentils, citrus, liver.
Lifestyle tip: Pregnant women need at least 600 µg daily.
Helpful for: pregnancy, anemia, growth support, low mood.
Vitamin B12 (Cobalamin) – The Nerve Protector
Why it matters:
B12 deficiency is very common. Up to 20% of adults over 60 are deficient, leading to fatigue, memory loss, and nerve tingling.
How it works:
Supports nerve insulation, red blood cell production, and DNA synthesis.
Foods that help: meat, fish, eggs, dairy, fortified foods.
Lifestyle tip: Vegans must supplement — no plant foods provide B12 naturally.
Helpful for: fatigue, memory issues, neuropathy, anemia.
Beta-Carotene – The Plant-Based Antioxidant
Why it matters:
Beta-carotene is a precursor to Vitamin A. It protects cells as an antioxidant and helps prevent Vitamin A deficiency.
How it works:
Converted into Vitamin A in the body, supporting vision, skin, and immunity.
Foods that help: carrots, sweet potatoes, pumpkin, spinach, kale.
Lifestyle tip: Works best when eaten with healthy fats for absorption.
Helpful for: eye health, skin health, immune support.
Bioflavonoids – The Plant Defenders
Why it matters:
Bioflavonoids are plant compounds with antioxidant and anti-inflammatory effects. They enhance Vitamin C activity and protect against free radical damage.
How it works:
Support capillary strength, circulation, and immune defense.
Foods that help: citrus fruits, berries, onions, dark chocolate.
Lifestyle tip: Eat a rainbow of fruits and vegetables to cover a wide range of bioflavonoids.
Helpful for: circulation, skin aging, immune support, inflammation.
Vitamin C (Ascorbic Acid) – The Immune Booster
Why it matters:
Vitamin C is one of the most famous vitamins. Severe deficiency (scurvy) once killed thousands of sailors, but today low Vitamin C still weakens immunity, slows wound healing, and affects skin health.
How it works:
Acts as a strong antioxidant, boosts white blood cells, helps make collagen for skin and joints, and enhances iron absorption.
Foods that help:
- Citrus fruits (oranges, lemons, grapefruits)
- Bell peppers, kiwis, strawberries
- Broccoli, Brussels sprouts
Lifestyle tip:
Vitamin C is water-soluble, so the body doesn’t store it — regular intake is necessary.
Helpful for:
- Frequent colds
- Slow wound healing
- Gum problems
- Skin elasticity
Calcium – The Bone Builder
Why it matters:
Calcium is the most abundant mineral in the body. 99% is stored in bones and teeth, making it critical for skeletal health. Deficiency raises the risk of osteoporosis and fractures.
How it works:
Builds strong bones and teeth, supports muscle contraction, nerve signaling, and heart rhythm.
Foods that help:
- Dairy, fortified plant milks
- Leafy greens (broccoli, kale)
- Sardines with bones
Lifestyle tip:
Best absorbed in smaller doses (500 mg or less) taken throughout the day with food.
Helpful for:
- Osteoporosis prevention
- Bone repair
- Muscle cramps
L-Carnitine – The Fat Metabolism Amino
Why it matters:
L-Carnitine helps the body convert fat into energy. Deficiency is rare but may appear in people with metabolic disorders, athletes with high demands, or vegetarians.
How it works:
Transports fatty acids into mitochondria, where they are burned for energy.
Foods that help:
- Red meat (especially lamb)
- Poultry, fish
- Dairy
Lifestyle tip:
Often used in supplements for energy and weight management, though benefits are strongest in deficiency or high-demand states.
Helpful for:
- Energy and stamina
- Fatigue
- Heart health
- Workout recovery
Choline – The Brain Nutrient
Why it matters:
Choline is an essential nutrient often grouped with B-vitamins. Deficiency can cause liver problems and poor memory. It is especially important during pregnancy for brain development.
How it works:
Forms acetylcholine (a neurotransmitter for memory and focus) and phospholipids for healthy cell membranes.
Foods that help:
- Eggs (especially yolks)
- Beef, chicken, fish
- Soybeans, cruciferous vegetables
Lifestyle tip:
Pregnant women need more choline to support fetal brain growth.
Helpful for:
- Memory and focus
- Liver health
- Fetal brain development
Coenzyme Q10 (CoQ10) – The Cellular Energizer
Why it matters:
CoQ10 is a vitamin-like compound found in every cell. Levels decline with age, and deficiency is linked to fatigue, heart problems, and statin use.
How it works:
Supports mitochondrial energy production and acts as an antioxidant.
Foods that help:
- Fatty fish, organ meats
- Whole grains, spinach, broccoli
Lifestyle tip:
Supplements may be helpful for people on cholesterol-lowering statins, as these drugs lower CoQ10 levels.
Helpful for:
- Energy and stamina
- Heart health
- Anti-aging
- Muscle weakness from statins
Copper – The Connective Tissue Mineral
Why it matters:
Copper is a trace mineral needed for iron metabolism and collagen production. Deficiency is rare but may cause anemia, weak bones, and poor immunity.
How it works:
Supports red blood cell formation, connective tissue repair, and antioxidant defenses.
Foods that help:
- Shellfish, organ meats
- Nuts, seeds
- Whole grains, dark chocolate
Lifestyle tip:
Too much zinc can block copper absorption — balance intake.
Helpful for:
- Anemia prevention
- Bone strength
- Nerve health
- Wound healing
L-Cysteine – The Detox Amino
Why it matters:
L-Cysteine is a sulfur-containing amino acid. It is a precursor to glutathione, the body’s most powerful antioxidant. Deficiency is rare, but higher demand occurs with illness, stress, or aging.
How it works:
Supports detoxification, immune function, and healthy skin.
Foods that help:
- Poultry, eggs, yogurt
- Sunflower seeds, oats
- Garlic, onions
Lifestyle tip:
N-acetylcysteine (NAC) supplements are used for detox and lung health.
Helpful for:
- Detox support
- Lung health
- Skin repair
- Immune strength
Creatine – The Energy Amino
Why it matters:
Creatine is a compound made from amino acids (arginine, glycine, methionine). It is stored in muscles as phosphocreatine, providing quick energy for short bursts of activity. It’s one of the most researched sports supplements.
How it works:
Recycles ATP (the body’s energy currency) during high-intensity exercise, improving strength and power.
Foods that help:
- Red meat, fish (natural creatine sources)
- Supplements are the main source for higher performance levels
Lifestyle tip:
Creatine monohydrate (3–5 g daily) is safe and effective for most adults.
Helpful for:
- Sports performance
- Muscle growth
- Cognitive support (studied for brain energy)
Vitamin D – The Sunshine Vitamin
Why it matters:
Vitamin D is both a nutrient and a hormone. It’s unique because the body can produce it from sunlight. Yet over 1 billion people worldwide are deficient, making it one of the most common nutrient gaps. Low Vitamin D is linked to weak bones, frequent infections, depression, and chronic pain.
How it works:
Supports calcium and phosphorus absorption, strengthens bones, regulates immunity, and influences over 200 genes.
Foods that help:
- Fatty fish (salmon, sardines, mackerel)
- Egg yolks, liver
- Fortified milk and cereals
Lifestyle tip:
Aim for 15–20 minutes of sun exposure daily; in winter, supplementation is often necessary.
Helpful for:
- Bone and joint strength
- Immune balance
- Seasonal depression
- Muscle weakness
Vitamin E – The Antioxidant Protector
Why it matters:
Vitamin E is a fat-soluble antioxidant that protects cell membranes. Deficiency is rare but can occur in people with fat absorption disorders, leading to nerve and muscle weakness.
How it works:
Neutralizes free radicals, supports skin health, boosts immune defense, and helps blood vessels function properly.
Foods that help:
- Almonds, sunflower seeds, hazelnuts
- Spinach, broccoli
- Olive oil, wheat germ oil
Lifestyle tip:
Eat nuts and seeds raw — roasting and heat can damage Vitamin E.
Helpful for:
- Dry or aging skin
- Immune weakness
- Inflammation control
- Heart protection
Fluoride – The Teeth Protector
Why it matters:
Fluoride strengthens tooth enamel and reduces cavities. Deficiency increases dental decay risk, especially in children. Excess, however, can cause dental fluorosis.
How it works:
Incorporates into enamel and bones, making them more resistant to acid and bacterial damage.
Foods that help:
- Fluoridated water
- Tea, fish with bones
Lifestyle tip:
Balance is key — fluoride protects teeth in small amounts but can be harmful in excess.
Helpful for:
- Strong teeth
- Cavity prevention
- Bone health
Folate (Vitamin B9 / Folic Acid) – The Growth Vitamin
Why it matters:
Folate is essential for DNA synthesis and cell division. Deficiency during pregnancy can cause neural tube defects, affecting 1 in 1000 births globally. It’s also critical for red blood cell production and mood balance.
How it works:
Supports rapid cell growth and division. Works with Vitamin B12 to form red blood cells and support brain function.
Foods that help:
- Leafy greens, asparagus
- Lentils, beans
- Citrus fruits, liver
Lifestyle tip:
Pregnant women need higher folate intake (at least 600 µg daily). Supplements are strongly recommended before and during pregnancy.
Helpful for:
- Pregnancy support
- Anemia
- Growth and development
- Low mood
Glutamine (L-Glutamine) – The Gut Healer
Why it matters:
Glutamine is the most abundant amino acid in the body. During stress, illness, or injury, demand increases, and deficiency can impair gut and immune health.
How it works:
Fuelling cells in the intestines, it maintains gut lining integrity, boosts immunity, and supports muscle recovery.
Foods that help:
- Chicken, beef, fish
- Eggs, milk
- Cabbage, beans
Lifestyle tip:
L-Glutamine supplements are often used after intense exercise or to support gut healing.
Helpful for:
- Gut health and leaky gut
- Immune strength
- Workout recovery
- Stress resilience
Glycine – The Calming Amino
Why it matters:
Glycine is a simple amino acid with powerful roles in the nervous system. It promotes calmness, better sleep, and collagen production.
How it works:
Acts as an inhibitory neurotransmitter, helps form collagen and glutathione, and supports detox.
Foods that help:
- Bone broth, gelatin
- Meat, poultry, fish
- Soy products
Lifestyle tip:
Glycine powder (3 g before bed) may improve sleep quality and relaxation.
Helpful for:
- Sleep and relaxation
- Collagen support (skin, joints)
- Detox and liver health
Glutamic Acid (Glutamate) – The Brain Signal Amino
Why it matters:
Glutamic acid (or glutamate) is one of the most abundant neurotransmitters. It powers learning and memory but too much can cause excitotoxicity (nerve overstimulation).
How it works:
Supports brain signaling, metabolism, and protein building.
Foods that help:
- Meat, poultry, eggs
- Soy, beans
- Tomatoes, mushrooms
Lifestyle tip:
Glutamate is naturally present in many foods and as MSG (monosodium glutamate). For sensitive people, MSG may trigger headaches.
Helpful for:
- Learning and memory
- Brain energy
- Nervous system function
Histidine – The Tissue Repair Amino
Why it matters:
Histidine is an essential amino acid, especially important for growth and repair. It is also a precursor to histamine, a compound involved in immune response and digestion. Deficiency is rare but can impair wound healing and skin health.
How it works:
Helps form proteins, supports red and white blood cells, and contributes to myelin (nerve insulation).
Foods that help:
- Meat, poultry, fish
- Dairy products
- Whole grains
Lifestyle tip:
Demand increases during growth, illness, or recovery from injury.
Helpful for:
- Tissue repair
- Immune balance
- Nerve health
- Wound healing
HMB (Beta-Hydroxy Beta-Methylbutyrate) – The Muscle Protector
Why it matters:
HMB is a compound made from the amino acid leucine. It helps reduce muscle breakdown, making it popular among athletes and people recovering from illness.
How it works:
Supports muscle mass by slowing protein breakdown and enhancing repair after stress or exercise.
Foods that help:
- Small amounts in citrus fruits, alfalfa
- Mainly obtained from supplements (natural food levels are very low)
Lifestyle tip:
HMB supplements (1.5–3 g/day) may help preserve muscle in older adults or those with muscle loss.
Helpful for:
- Muscle recovery
- Strength in aging
- Preventing muscle loss in illness
Inositol – The Mood and Metabolism Compound
Why it matters:
Inositol is a vitamin-like compound often grouped with B-vitamins. Research shows benefits for mood, fertility, and insulin sensitivity.
How it works:
Plays a role in cell signaling, nerve transmission, and insulin function.
Foods that help:
- Fruits (citrus, melons)
- Beans, nuts
- Whole grains
Lifestyle tip:
Myo-inositol supplements are commonly used for PCOS (polycystic ovary syndrome) and anxiety.
Helpful for:
- PCOS and fertility
- Anxiety and mood balance
- Blood sugar regulation
Iodine – The Thyroid Mineral
Why it matters:
Iodine is essential for thyroid hormone production. Deficiency affects nearly 2 billion people worldwide, making it a leading cause of goiter and hypothyroidism.
How it works:
Thyroid hormones regulate metabolism, energy, and growth.
Foods that help:
- Iodized salt
- Seaweed, seafood
- Dairy and eggs
Lifestyle tip:
Pregnant women need more iodine for the baby’s brain development.
Helpful for:
- Thyroid function
- Energy and metabolism
- Child development
Isoflavones – The Plant Hormone Helpers
Why it matters:
Isoflavones are plant compounds found in soy that mimic estrogen’s effects. They may ease menopausal symptoms and support bone health.
How it works:
Bind to estrogen receptors, providing mild hormonal activity, which can help balance fluctuations.
Foods that help:
- Soybeans, tofu, tempeh
- Soy milk
- Red clover
Lifestyle tip:
Best obtained from whole soy foods, not just supplements, for balanced benefits.
Helpful for:
- Menopause support
- Bone health
- Heart health
Vitamin K – The Bone and Blood Vitamin
Why it matters:
Vitamin K regulates blood clotting and bone metabolism. Deficiency increases bleeding risk and contributes to osteoporosis. Two main forms:
- K1 from leafy greens
- K2 from animal and fermented foods (like natto)
How it works:
- K1 ensures proper blood clotting.
- K2 directs calcium into bones and away from arteries.
Foods that help:
- Spinach, kale, broccoli (K1)
- Cheese, eggs, natto (K2)
Lifestyle tip:
If you take blood-thinning medication, discuss Vitamin K intake with your doctor.
Helpful for:
- Bone strength
- Heart and artery health
- Proper wound healing
Keratin – The Structural Protein
Why it matters:
Keratin is a fibrous protein that makes up hair, skin, and nails. While not a nutrient you “eat,” supporting keratin production through amino acids and vitamins is vital for beauty and resilience.
How it works:
Formed from amino acids like cysteine and methionine, stabilized by sulfur bonds, giving strength to tissues.
Foods that help (indirectly):
- Protein-rich foods (meat, fish, eggs, legumes)
- Sulfur-containing foods (garlic, onions)
- Biotin-rich foods (eggs, nuts, seeds)
Lifestyle tip:
Biotin, collagen, and cysteine support keratin production naturally.
Helpful for:
- Strong hair and nails
- Skin resilience
- Healing of minor wounds
Konjac (Glucomannan) – The Fiber Filler
Why it matters:
Konjac root contains glucomannan, a soluble fiber. It expands in the stomach, promoting fullness and supporting blood sugar control.
How it works:
Absorbs water, forming a gel that slows digestion and helps regulate cholesterol and blood sugar.
Foods that help:
- Konjac root (used in shirataki noodles)
- Fiber-rich plant foods in general
Lifestyle tip:
Drink plenty of water with glucomannan to avoid digestive discomfort.
Helpful for:
- Weight management
- Blood sugar balance
- Digestive health
Lecithin – The Brain and Liver Supporter
Why it matters:
Lecithin is a fat-like substance made of phospholipids. It’s crucial for brain function, liver health, and fat metabolism. It also helps keep cholesterol in balance.
How it works:
Provides choline, which is needed for acetylcholine (a key neurotransmitter for memory and focus). Supports liver detox and fat transport.
Foods that help:
- Soybeans, sunflower seeds
- Egg yolks
- Liver, peanuts
Lifestyle tip:
Often used as a natural emulsifier in foods — supplements can support memory and liver function.
Helpful for:
- Memory and focus
- Fatty liver support
- Cholesterol balance
L-Lysine – The Collagen and Immunity Amino
Why it matters:
Lysine is an essential amino acid. It plays a key role in collagen formation and is famous for preventing cold sores caused by herpes simplex virus.
How it works:
Supports calcium absorption, tissue repair, and immune defense. Competes with arginine, which viruses use to replicate.
Foods that help:
- Meat, poultry, fish
- Dairy products
- Legumes and quinoa
Lifestyle tip:
Lysine supplements (500–3000 mg daily) may help reduce cold sore frequency.
Helpful for:
- Cold sore prevention
- Collagen production
- Bone strength
- Immune support
L-Tryptophan – The Sleep Amino
Why it matters:
Tryptophan is an essential amino acid. It is the precursor to serotonin and melatonin, making it vital for mood and sleep.
How it works:
Converted into serotonin (happiness neurotransmitter) and melatonin (sleep hormone).
Foods that help:
- Turkey, chicken, fish
- Eggs, cheese
- Nuts and seeds
Lifestyle tip:
Pair with carbohydrates to improve brain uptake and boost calming effects.
Helpful for:
- Insomnia
- Depression and anxiety
- PMS and mood swings
L-Tyrosine – The Focus Amino
Why it matters:
Tyrosine is a non-essential amino acid made from phenylalanine. It helps the body produce dopamine, adrenaline, and thyroid hormones.
How it works:
Supports stress response, mental alertness, and thyroid function.
Foods that help:
- Chicken, turkey, fish
- Dairy, eggs
- Nuts and seeds
Lifestyle tip:
Supplements are often used for focus and alertness during stress or fatigue.
Helpful for:
- Focus and concentration
- Stress management
- Thyroid support
Methionine – The Detox and Growth Amino
Why it matters:
Methionine is a sulfur-containing essential amino acid. It is required for growth, detox, and liver protection.
How it works:
Provides sulfur for glutathione production, supports methylation (DNA and detox), and helps protect the liver from toxins.
Foods that help:
- Meat, fish, eggs
- Brazil nuts, sesame seeds
- Lentils
Lifestyle tip:
Balanced intake is important — too much without other amino acids can stress metabolism.
Helpful for:
- Liver health
- Detoxification
- Hair and nail strength
MSM (Methylsulfonylmethane) – The Joint Helper
Why it matters:
MSM is a sulfur compound found in small amounts in foods. It is widely used for joint pain and inflammation.
How it works:
Provides sulfur for connective tissue, reduces inflammation, and may improve joint mobility.
Foods that help:
- Found in small amounts in fruits, vegetables, grains
- Supplements are the main source
Lifestyle tip:
Often combined with glucosamine and chondroitin in joint formulas.
Helpful for:
- Joint pain and stiffness
- Skin and hair health
- Detox support
Manganese – The Bone and Enzyme Mineral
Why it matters:
Manganese is a trace mineral important for bone health and enzyme activity. Deficiency is rare but may lead to weak bones and poor metabolism.
How it works:
Activates enzymes for cartilage formation, metabolism, and antioxidant defense.
Foods that help:
- Nuts, whole grains
- Pineapple, leafy greens
- Tea
Lifestyle tip:
Avoid excessive supplementation — too much manganese can harm the nervous system.
Helpful for:
- Bone strength
- Cartilage repair
- Metabolism balance
Magnesium – The Relaxation Mineral
Why it matters:
Magnesium is essential for over 300 reactions in the body. Up to 70% of adults may not get enough, leading to cramps, stress, and poor sleep.
How it works:
Relaxes muscles, calms the nervous system, balances calcium, and regulates blood pressure.
Foods that help:
- Pumpkin seeds, almonds
- Spinach, beans
- Dark chocolate, whole grains
Lifestyle tip:
Caffeine, alcohol, and stress deplete magnesium — increase intake during busy times.
Helpful for:
- Muscle cramps
- Insomnia
- Anxiety
- Migraines
Niacin (Vitamin B3) – The Circulation Vitamin
Why it matters:
Niacin is vital for brain health, circulation, and cholesterol balance. Severe deficiency once caused pellagra, marked by dermatitis, diarrhea, and dementia. Even today, low levels can reduce energy and weaken skin health.
How it works:
Acts as a coenzyme in more than 400 reactions, helps convert food into energy, and widens blood vessels to improve circulation.
Foods that help:
- Meat, poultry, fish
- Peanuts, sunflower seeds
- Brown rice, whole grains
Lifestyle tip:
High-dose supplements can cause a harmless “niacin flush” — warmth and redness in the skin.
Helpful for:
- Poor circulation
- High cholesterol
- Skin inflammation
- Energy metabolism
Nitric Oxide (NO) Boosters – The Vessel Relaxers
Why it matters:
Nitric oxide is not a nutrient itself, but a signaling molecule. It relaxes blood vessels, improving circulation and lowering blood pressure. Certain amino acids and foods act as NO boosters.
How it works:
L-Arginine and L-Citrulline are converted into nitric oxide, supporting vascular health and endurance.
Foods that help:
- Beets, spinach, arugula (high in nitrates)
- Watermelon (rich in citrulline)
- Garlic
Lifestyle tip:
Athletes use citrulline and beetroot juice for better performance.
Helpful for:
- Heart and blood vessel health
- Sports endurance
- Blood pressure balance
Omega-3 Fatty Acids – The Anti-Inflammatory Oils
Why it matters:
Omega-3s are essential fats the body cannot produce. Most Western diets are low in Omega-3s, leading to inflammation, poor brain function, and heart disease risk.
How it works:
EPA and DHA (from fish) reduce inflammation, protect the heart, and support brain development. ALA (from plants) is converted to EPA/DHA in small amounts.
Foods that help:
- Salmon, sardines, mackerel
- Chia seeds, flaxseeds, walnuts
- Algae oil
Lifestyle tip:
Aim for 2 servings of fatty fish weekly, or supplement if needed.
Helpful for:
- Heart health
- Brain performance
- Joint inflammation
- Depression support
Omega-6 Fatty Acids – The Balance Oils
Why it matters:
Omega-6 fats are essential for growth and immunity, but too much compared to Omega-3 increases inflammation. Modern diets often have a 15:1 ratio instead of the healthy 4:1.
How it works:
Supports skin health, metabolism, and normal growth.
Foods that help:
- Sunflower, soybean, and corn oils
- Nuts and seeds
- Poultry
Lifestyle tip:
Balance Omega-6 intake with Omega-3-rich foods like fish or flaxseed.
Helpful for:
- Skin and hair health
- Growth support
- Hormone function
Omega-9 Fatty Acids – The Heart-Healthy Oils
Why it matters:
Omega-9s are not essential (the body can make them), but diets rich in Omega-9s, like the Mediterranean diet, are linked to lower inflammation and heart risk.
How it works:
Supports healthy cholesterol levels, reduces inflammation, and provides stable energy.
Foods that help:
- Olive oil, avocados
- Almonds, peanuts, cashews
Lifestyle tip:
Use olive oil instead of butter or margarine for everyday cooking.
Helpful for:
- Heart protection
- Lowering bad cholesterol
- Anti-inflammatory support
L-Ornithine – The Detox Amino
Why it matters:
Ornithine is a non-essential amino acid important in the urea cycle, which removes ammonia (a waste product) from the body. Supplements are often used for fatigue and liver health.
How it works:
Supports detoxification by helping convert ammonia into urea for excretion. May also reduce stress and improve sleep when combined with other amino acids.
Foods that help:
- Meat, poultry, fish
- Dairy products
- Legumes
Lifestyle tip:
Ornithine supplements are used in liver disorders and sometimes for athletic recovery.
Helpful for:
- Liver detox
- Fatigue reduction
- Stress balance
Pantothenic Acid (Vitamin B5) – The Stress-Relief Vitamin
Why it matters:
Known as the “anti-stress vitamin,” B5 helps produce adrenal hormones and neurotransmitters. Deficiency is rare but can cause fatigue, irritability, and cramps.
How it works:
Forms coenzyme A, essential for energy metabolism and stress hormone production.
Foods that help:
- Avocados, broccoli
- Chicken, eggs
- Sunflower seeds, lentils
Lifestyle tip:
Needs increase during periods of high stress.
Helpful for:
- Stress management
- Fatigue recovery
- Wound healing
Phenylalanine – The Alertness Amino
Why it matters:
Phenylalanine is an essential amino acid. It is the precursor to tyrosine, dopamine, and adrenaline, making it vital for mood, motivation, and alertness.
How it works:
Supports neurotransmitter production, memory, and stress response.
Foods that help:
- Meat, poultry, fish
- Dairy products
- Soy and beans
Lifestyle tip:
Avoid in PKU (phenylketonuria), a rare genetic disorder.
Helpful for:
- Focus and motivation
- Low mood
- Stress resilience
Proline – The Collagen Builder
Why it matters:
Proline is a non-essential amino acid, but it is critical for collagen, which keeps skin, joints, and blood vessels strong.
How it works:
Forms part of collagen fibers, supporting tissue repair, joint flexibility, and skin elasticity.
Foods that help:
- Gelatin, bone broth
- Meat, poultry, fish
- Dairy products
Lifestyle tip:
Often paired with Vitamin C for optimal collagen synthesis.
Helpful for:
- Skin elasticity
- Joint strength
- Wound healing
Phosphorus – The Energy Mineral
Why it matters:
Phosphorus is the second most abundant mineral in the body. It makes up 1% of your total body weight, mostly in bones and teeth.
How it works:
Works with calcium for bone health, and is a key part of ATP, the body’s energy molecule.
Foods that help:
- Meat, poultry, fish
- Dairy products
- Nuts, beans, whole grains
Lifestyle tip:
Too much from soft drinks (phosphoric acid) may harm calcium balance.
Helpful for:
- Bone health
- Energy production
- Recovery after exercise
Potassium – The Fluid Balance Mineral
Why it matters:
Potassium balances sodium and supports nerves, muscles, and heart function. Deficiency can cause cramps, weakness, and irregular heartbeat.
How it works:
Regulates fluid balance, nerve signals, and muscle contractions.
Foods that help:
- Bananas, oranges, potatoes
- Spinach, beans
- Avocados
Lifestyle tip:
Processed foods are high in sodium and low in potassium — focus on fresh produce.
Helpful for:
- High blood pressure
- Muscle cramps
- Heart rhythm support
Pycnogenol – The Pine Bark Antioxidant
Why it matters:
Pycnogenol is an extract from French maritime pine bark. It’s rich in proanthocyanidins, powerful antioxidants that support circulation and skin health.
How it works:
Improves blood vessel flexibility, reduces oxidative stress, and enhances collagen stability.
Foods that help:
- Found in supplements (pine bark extract)
- Related compounds in grapes, berries, cocoa
Lifestyle tip:
Often used for varicose veins, skin aging, and endurance.
Helpful for:
- Circulation
- Skin elasticity
- Varicose veins
Quercetin – The Allergy Antioxidant
Why it matters:
Quercetin is a flavonoid found in many fruits and vegetables. It has natural antihistamine properties, making it helpful for allergies and inflammation.
How it works:
Stabilizes mast cells (which release histamine), reduces oxidative stress, and supports immunity.
Foods that help:
- Onions, apples
- Berries, grapes
- Kale, broccoli
Lifestyle tip:
Often combined with Vitamin C for stronger immune and anti-inflammatory benefits.
Helpful for:
- Seasonal allergies
- Inflammation
- Immune support
Resveratrol – The Longevity Antioxidant
Why it matters:
Resveratrol is a plant compound found in red grapes and wine. It’s linked to heart health and longevity, partly explaining the “French paradox” (low heart disease despite a rich diet).
How it works:
Acts as a powerful antioxidant, supports blood vessel health, and activates longevity-related genes (sirtuins).
Foods that help:
- Red grapes and red wine
- Blueberries, cranberries
- Peanuts, dark chocolate
Lifestyle tip:
Supplements are available, but whole food sources provide synergistic antioxidants.
Helpful for:
- Heart health
- Anti-aging
- Brain protection
Riboflavin (Vitamin B2) – The Skin and Energy Vitamin
Why it matters:
Riboflavin helps release energy from food and protects against oxidative stress. Deficiency is rare but causes cracked lips, sore throat, and tired eyes.
How it works:
Acts as a coenzyme in metabolism and antioxidant pathways.
Foods that help:
- Dairy, eggs, lean meats
- Almonds, mushrooms
- Leafy greens
Lifestyle tip:
Milk in clear bottles loses riboflavin due to light exposure.
Helpful for:
- Mouth sores
- Tired eyes
- Dull or inflamed skin
Serine – The Cognitive Amino
Why it matters:
Serine is a non-essential amino acid important for brain and nerve function. It helps produce phospholipids and neurotransmitters.
How it works:
Supports memory, mood, and metabolism. Involved in myelin formation (nerve insulation).
Foods that help:
- Soy, eggs, meat
- Nuts, seeds
- Legumes
Lifestyle tip:
L-Serine supplements are being studied for neurodegenerative conditions.
Helpful for:
- Brain function
- Nerve health
- Stress resilience
Selenium – The Thyroid Antioxidant
Why it matters:
Selenium is a trace mineral with strong antioxidant properties. Low selenium is linked to thyroid problems, weak immunity, and fertility issues.
How it works:
Forms selenoproteins that protect cells, regulate thyroid hormones, and support reproduction.
Foods that help:
- Brazil nuts (1–2 nuts meet daily needs)
- Fish, eggs
- Sunflower seeds
Lifestyle tip:
Avoid excess supplementation — high levels can be toxic.
Helpful for:
- Thyroid health
- Fertility
- Immune support
- Anti-aging
Sulfur – The Detox Mineral
Why it matters:
Sulfur is part of amino acids (methionine, cysteine) and glutathione, the body’s master antioxidant. Deficiency may lead to weak joints, brittle hair, and skin issues.
How it works:
Supports detoxification, collagen production, and joint health.
Foods that help:
- Garlic, onions
- Eggs, cruciferous vegetables
- Legumes
Lifestyle tip:
MSM (a sulfur supplement) is often used for joint pain and skin health.
Helpful for:
- Joint support
- Detox pathways
- Skin and hair strength
Taurine – The Heart and Nerve Amino
Why it matters:
Taurine is a conditionally essential amino acid-like compound. It plays a vital role in the heart, brain, and eyes. Low levels are linked to heart problems, poor vision, and neurological issues.
How it works:
Regulates calcium flow, supports bile salts for fat digestion, and stabilizes nerve activity.
Foods that help:
- Meat, poultry, fish
- Dairy products
- Small amounts in seaweed
Lifestyle tip:
Common in energy drinks, but natural food sources and supplements are safer for long-term use.
Helpful for:
- Heart health
- Eye function
- Nervous system balance
Thiamine (Vitamin B1) – The Energy Vitamin
Why it matters:
Thiamine was the first B-vitamin discovered. Deficiency causes beriberi, still seen in alcoholism, diabetes, and elderly people. Symptoms include fatigue, confusion, and nerve pain.
How it works:
Acts as a coenzyme for glucose metabolism, fueling brain and muscle cells.
Foods that help:
- Whole grains, beans, peas
- Pork, fish
- Sunflower seeds
Lifestyle tip:
Alcohol and high-sugar diets increase risk of deficiency.
Helpful for:
- Fatigue and low energy
- Memory issues
- Nerve pain
L-Tryptophan – The Sleep Amino
Why it matters:
Tryptophan is an essential amino acid. It is the precursor to serotonin and melatonin, making it vital for mood and sleep.
How it works:
Converted into serotonin (happiness neurotransmitter) and melatonin (sleep hormone).
Foods that help:
- Turkey, chicken, fish
- Eggs, cheese
- Nuts, seeds
Lifestyle tip:
Pair with complex carbs (like oats or rice) to improve absorption into the brain.
Helpful for:
- Insomnia
- Anxiety and depression
- PMS and mood swings
L-Tyrosine – The Focus Amino
Why it matters:
Tyrosine is a non-essential amino acid made from phenylalanine. It helps make dopamine, adrenaline, and thyroid hormones.
How it works:
Supports stress response, mental performance, and metabolism.
Foods that help:
- Chicken, turkey, fish
- Eggs, dairy
- Nuts, seeds
Lifestyle tip:
Supplements are used for focus, especially under stress and fatigue.
Helpful for:
- Concentration and memory
- Stress resilience
- Thyroid health
Ubiquinol – The Active CoQ10
Why it matters:
Ubiquinol is the reduced, active form of CoQ10. It’s more bioavailable and effective for older adults and people with heart conditions.
How it works:
Supports mitochondrial energy production, protects against oxidative stress, and fuels the heart.
Foods that help:
- Found in small amounts in fatty fish, organ meats
- Main source is supplementation
Lifestyle tip:
More effective than regular CoQ10 for those over 40 or with cardiovascular issues.
Helpful for:
- Heart health
- Anti-aging energy support
- Statin-induced muscle weakness
Valine – The Muscle Recovery Amino
Why it matters:
Valine is one of the three branched-chain amino acids (BCAAs), along with leucine and isoleucine. It is crucial for muscle repair, energy, and endurance. Athletes often supplement BCAAs to reduce fatigue and speed recovery.
How it works:
Supports protein synthesis, regulates nitrogen balance, and fuels muscles during exercise.
Foods that help:
- Meat, poultry, fish
- Dairy, eggs
- Soy, beans, legumes
Lifestyle tip:
Best taken with the other BCAAs (leucine, isoleucine) for balanced effects.
Helpful for:
- Workout recovery
- Endurance
- Muscle repair
Vanadium – The Insulin-Mimicking Mineral
Why it matters:
Vanadium is a trace mineral with insulin-like effects. Research suggests it may help regulate blood sugar, though it’s not considered essential.
How it works:
Mimics insulin activity, supporting glucose uptake into cells.
Foods that help:
- Found in small amounts in mushrooms, shellfish, cereals
- Trace levels in many plant foods
Lifestyle tip:
Supplements are experimental — stick with whole foods unless supervised.
Helpful for:
- Blood sugar support
- Insulin sensitivity
- Energy metabolism
Zinc – The Immune Mineral
Why it matters:
Zinc is essential for over 100 enzyme reactions. Deficiency affects nearly 2 billion people worldwide, making it one of the most common nutrient shortages. Symptoms include hair loss, poor wound healing, and frequent infections.
How it works:
Supports immune defense, hormone balance, skin repair, and taste/smell function.
Foods that help:
- Oysters, beef, chicken
- Pumpkin seeds, beans
- Nuts, whole grains
Lifestyle tip:
Vegetarians need more zinc since plant-based zinc is less bioavailable.
Helpful for:
- Weak immunity
- Acne and skin issues
- Hair loss
- Slow wound healing
Zeaxanthin – The Eye Antioxidant
Why it matters:
Zeaxanthin is a carotenoid found in the eye’s macula. It protects against age-related macular degeneration (AMD) and supports sharp vision.
How it works:
Filters harmful blue light and neutralizes oxidative stress in the retina.
Foods that help:
- Corn, orange peppers
- Kale, spinach, broccoli
- Egg yolks
Lifestyle tip:
Often paired with lutein in supplements for eye protection.
Helpful for:
- Eye health
- Preventing AMD
- Blue light protection