| Calcium |
Necessary for muscle function and bone health. |
1000 mg |
Osteoporosis |
Kidney stones |
Interacts with vitamin D |
Moderate |
High intake can affect absorption of other minerals |
| Carotenoids |
Important for vision and immune function. |
Varies |
Night blindness |
Yellowing of skin |
Interacts with vitamin A |
Moderate |
Includes beta-carotene |
| Choline |
Supports brain health and liver function. |
550 mg |
Liver damage |
Hypotension |
Interacts with folate |
Moderate |
Important during pregnancy |
| Chromium |
Enhances insulin action and glucose metabolism. |
35 mcg |
Impaired glucose tolerance |
Kidney and liver damage |
Interacts with insulin |
Moderate |
May help with blood sugar control |
| Coenzyme Q10 |
Supports cellular energy production. |
30-200 mg |
Rare |
Gastrointestinal distress |
Interacts with blood thinners |
Moderate |
Antioxidant properties |
| Copper |
Helps with iron absorption and red blood cell formation. |
0.9 mg |
Anemia, osteoporosis |
Liver damage |
Interacts with zinc |
Moderate |
Important for cardiovascular health |
| Flavonoids |
Antioxidants that protect against cell damage. |
Varies |
None known |
None known |
Interacts with other antioxidants |
Moderate |
May improve heart health |
| Histidine |
Important for growth and tissue repair. |
10 mg/kg |
Anemia, arthritis |
Stress, anxiety |
Interacts with zinc |
Moderate |
Essential amino acid |
| Iodine |
Essential for thyroid hormone production. |
150 mcg |
Goiter, hypothyroidism |
Thyroid dysfunction |
Interacts with selenium |
High |
Vital for metabolism regulation |
| Iron |
Essential for blood production and oxygen transport. |
8 mg |
Anemia |
Iron overload |
Interacts with vitamin C |
Moderate |
Women need more due to menstruation |
| Isoleucine |
Supports muscle metabolism and immune function. |
19 mg/kg |
Muscle tremors |
Sweating, dizziness |
Interacts with leucine |
High |
Branched-chain amino acid |
| Leucine |
Essential for protein synthesis and muscle repair. |
42 mg/kg |
Muscle wasting |
Hypoglycemia |
Interacts with insulin |
High |
Branched-chain amino acid |
| Lutein |
Supports eye health. |
6-10 mg |
Rare |
Yellowing of skin |
Interacts with beta-carotene |
Moderate |
Important for vision |
| Lysine |
Important for protein synthesis and hormone production. |
38 mg/kg |
Fatigue, nausea |
Gallstones |
Interacts with arginine |
High |
Essential amino acid |
| Magnesium |
Supports muscle and nerve function, energy production. |
400 mg |
Muscle cramps, mental disorders |
Diarrhea |
Interacts with calcium |
Moderate |
Involved in over 300 biochemical reactions |
| Manganese |
Involved in bone formation and energy metabolism. |
2.3 mg |
Bone malformation, weakness |
Neurological symptoms |
Interacts with iron |
Moderate |
High doses can be neurotoxic |
| Methionine |
Helps with metabolism and detoxification. |
19 mg/kg |
Liver damage |
Atherosclerosis |
Interacts with folate |
Moderate |
Essential amino acid |
| Molybdenum |
Plays a role in enzyme activation. |
45 mcg |
Neurological issues |
Gout-like symptoms |
Interacts with copper |
Moderate |
Rarely deficient in humans |
| Monounsaturated Fatty Acids |
Support heart health and improve cholesterol levels. |
Varies |
Rare |
Weight gain |
Interacts with other fats |
High |
Part of a balanced diet |
| Omega-3 Fatty Acids |
Support heart health and cognitive function. |
1.6 g |
Dry skin, depression |
Bleeding risk |
Interacts with omega-6 fatty acids |
High |
Essential for brain development |
| Omega-6 Fatty Acids |
Important for brain function and normal growth. |
17 g |
Dry skin, hair loss |
Inflammation |
Interacts with omega-3 fatty acids |
High |
Balance with omega-3 intake |
| Phenylalanine |
Precursor for neurotransmitters like dopamine. |
25 mg/kg |
Eczema, fatigue |
High doses can cause anxiety |
Interacts with tyrosine |
High |
Can exacerbate phenylketonuria (PKU) |
| Phosphorus |
Important for bone health and energy production. |
700 mg |
Weakness, bone pain |
Kidney damage |
Interacts with calcium |
High |
Balance with calcium intake |
| Polyphenols |
Antioxidants that reduce inflammation. |
Varies |
None known |
None known |
Interacts with other antioxidants |
Moderate |
May reduce risk of chronic diseases |
| Polyunsaturated Fatty Acids |
Support heart health and brain function. |
Varies |
Rare |
Increased bleeding risk |
Interacts with saturated fats |
High |
Essential for brain health |
| Potassium |
Regulates fluid balance and muscle contractions. |
4700 mg |
Weakness, muscle cramps |
Hyperkalemia |
Interacts with sodium |
High |
Maintains proper cell function |
| Selenium |
Protects cells from damage and supports thyroid function. |
55 mcg |
Fatigue, hair loss |
Selenosis |
Interacts with vitamin E |
Moderate |
Important for immune function |
| Sodium |
Essential for muscle function and nerve transmission. |
2300 mg |
Hyponatremia |
High blood pressure |
Interacts with potassium |
High |
Monitor intake for blood pressure control |
| Threonine |
Important for protein balance in the body. |
20 mg/kg |
Neurological defects |
Liver dysfunction |
Interacts with glycine |
High |
Essential amino acid |
| Tryptophan |
Precursor to serotonin, supports sleep and mood. |
5 mg/kg |
Depression, anxiety |
Drowsiness |
Interacts with serotonin |
Moderate |
Essential amino acid |
| Valine |
Stimulates muscle growth and regeneration. |
24 mg/kg |
Neurological defects |
Hallucinations |
Interacts with other BCAAs |
High |
Branched-chain amino acid |
| Vitamin A |
Important for vision, immune system, and reproduction. |
900 mcg |
Night blindness |
Nausea, dizziness |
Interacts with zinc |
High |
Toxic at high doses |
| Vitamin B1 (Thiamine) |
Helps convert nutrients into energy. |
1.2 mg |
Beriberi |
Rare, excess excreted |
Interacts with magnesium |
High |
Deficiency common in alcoholics |
| Vitamin B12 (Cobalamin) |
Important for blood formation and brain function. |
2.4 mcg |
Anemia, neurological issues |
Rare, excess excreted |
Interacts with folate |
High |
Deficiency common in vegans |
| Vitamin B2 (Riboflavin) |
Involved in energy production and cellular function. |
1.3 mg |
Ariboflavinosis |
Rare, excess excreted |
Interacts with other B vitamins |
High |
Sensitive to light |
| Vitamin B3 (Niacin) |
Supports metabolism and DNA repair. |
16 mg |
Pellagra |
Liver damage |
Interacts with statins |
Moderate |
Can cause flushing at high doses |
| Vitamin B5 (Pantothenic Acid) |
Involved in the synthesis of coenzyme A. |
5 mg |
Fatigue, irritability |
Diarrhea |
Interacts with biotin |
High |
Deficiency is rare |
| Vitamin B6 (Pyridoxine) |
Supports neurotransmitter synthesis and metabolism. |
1.7 mg |
Anemia, dermatitis |
Nerve damage |
Interacts with certain medications |
Moderate |
Important for brain health |
| Vitamin B7 (Biotin) |
Essential for metabolism of fats, carbohydrates, and proteins. |
30 mcg |
Hair loss, skin rash |
Rare, excess excreted |
Interacts with raw egg whites |
High |
Deficiency can cause dermatitis |
| Vitamin B9 (Folate) |
Necessary for DNA synthesis and cell division. |
400 mcg |
Neural tube defects |
Can mask vitamin B12 deficiency |
Interacts with vitamin B12 |
High |
Crucial during pregnancy |
| Vitamin C |
Essential nutrient involved in the repair of tissue and enzymatic production of certain neurotransmitters. |
90 mg |
Scurvy |
Diarrhea |
Interacts with iron |
High |
Increased need during stress |
| Vitamin D |
Promotes calcium absorption and bone health. |
20 mcg |
Rickets |
Hypercalcemia |
Interacts with calcium |
Moderate |
Requires adequate sun exposure for synthesis |
| Vitamin E |
Acts as an antioxidant, protecting cells from damage. |
15 mg |
Neuromuscular problems |
Bleeding risk |
Interacts with vitamin K |
High |
Supplemental doses should be monitored |
| Vitamin K |
Essential for blood clotting and bone health. |
120 mcg |
Bleeding |
Interference with anticoagulants |
Interacts with vitamin E |
High |
Antibiotics can reduce levels |
| Water |
Essential for all bodily functions. |
3.7 L |
Dehydration |
Hyponatremia |
Interacts with electrolytes |
High |
Critical for life |
| Zeaxanthin |
Supports eye health. |
2-4 mg |
Rare |
Yellowing of skin |
Interacts with lutein |
Moderate |
Important for vision |
| Zinc |
Important for immune function and wound healing. |
11 mg |
Growth retardation, hair loss |
Nausea, vomiting |
Interacts with copper |
Moderate |
Essential for DNA synthesis |