Function: Helps regulate neurotransmitters that calm the nervous system and promote sleep.

Sources: Nuts, seeds, whole grains, leafy greens.

Function: Aids in the production of melatonin, a hormone that regulates sleep-wake cycles.

Sources: Chickpeas, fish, potatoes, bananas.

Function: Plays a role in the production of melatonin and may help improve sleep quality.

Sources: Dairy products, leafy greens, fortified plant milks.

(especially B1, B2, B3, B5, B6, and B12)

Function: Essential for converting food into energy and supporting metabolic processes.

Sources: Whole grains, lean meats, eggs, dairy, legumes, nuts, and seeds.

Function: Vital for hemoglobin formation, which is necessary for oxygen transport in the blood, thereby supporting energy levels.

Sources: Red meat, poultry, fish, lentils, beans, spinach.

Function: Essential for muscle contractions and overall muscle function.

Sources: Dairy products, fortified plant milks, leafy greens.

Function: Regulates fluid balance, muscle contractions, and nerve signals, which are critical for muscle performance.

Sources: Bananas, oranges, potatoes, spinach.

Function: Supports muscle and nerve function and helps prevent cramping.

Sources: Nuts, seeds, whole grains, leafy greens.

Function: Crucial for immune function, wound healing, and protein synthesis.

Sources: Meat, shellfish, legumes, seeds, nuts, dairy.

Function: An antioxidant that supports the immune system and helps protect against oxidative stress.

Sources: Citrus fruits, strawberries, bell peppers, broccoli.

Function: Supports immune health and acts as an antioxidant to combat inflammation.

Sources: Brazil nuts, seafood, meats, grains.

Function: Essential for nerve function, brain health, and red blood cell production; may also impact mood regulation.

Sources: Animal products like meat, fish, eggs, and dairy; fortified foods for vegans.

Function: Important for DNA synthesis and repair, which is important for cognitive health and mental well-being.

Sources: Leafy greens, legumes, fruits, and fortified grains.

Function: The primary mineral in bone structure; essential for maintaining bone density and strength.

Sources: Dairy products, fortified plant milks, leafy greens.

Function: Promotes calcium absorption in the gut, crucial for maintaining bone and teeth health.

Sources: Fatty fish, fortified dairy products, sunlight exposure.

Function: Plays a role in bone metabolism and helps maintain bone density.

Sources: Leafy green vegetables, fish, meat, and eggs.