Nutrient Function & Deficiency Symptoms

VITAMIN E VERY COMMON Antioxidant, regulates oxidation reactions, stabilizes cell membrane, immune function, protects against cardiovascular disease, cataracts, macular degeneration Wheat germ, liver, eggs, nuts, seeds, cold-pressed vegetable oils, dark leafy greens, sweet potatoes, avocados, asparagus Skin, hair, rupturing of red blood cells, anemia, bruising, PMS, hot flashes, eczema, psoriasis, cataracts, wound healing, muscle weakness, sterility
CALCIUM VERY COMMON Bones, teeth, helps heart, nerves, muscles, body systems work properly, needs other nutrients to function Dairy, wheat/soy flour, molasses, Brewer's yeast, Brazil nuts, broccoli, cabbage, dark leafy greens, hazelnuts, oysters, sardines, canned salmon Osteoporosis, osteomalacia, osteoarthritis, muscle cramps, irritability, acute anxiety, colon cancer risk
CHROMIUM COMMON Assists insulin function, increased fertility, carbohydrate/fat metabolism, essential for fetal growth/development Supplementation, Brewer's yeast, whole grains, seafood, green beans, broccoli, prunes, nuts, potatoes, meat Metabolic syndrome, insulin resistance, decreased fertility
MAGNESIUM VERY COMMON 300 biochemical reactions, muscle/nerve function, heart rhythm, immune system, strong bones, regulates calcium, copper, zinc, potassium, vitamin D Green vegetables, beans, peas, nuts, seeds, whole unprocessed grains Appetite, nausea, vomitting, fatigue, cramps, numbness, tingling, seizures, heart spasms, personality changes, heart rhythm
SELENIUM COMMON Antioxidant, works with vitamin E, immune function, prostaglandin production Brewer's yeast, wheat germ, liver, butter, cold water fish, shellfish, garlic, whole grains, sunflower seeds, Brazil nuts Destruction to heart/pancreas, sore muscles, fragility of red blood cells, immune system
ZINC MOST COMMON Supports enzymes, immune system, wound healing, taste/smell, DNA synthesis, normal growth & development during pregnancy, childhood, adolescence Oysters, red meat, poultry, beans, nuts, seafood, whole grains, fortified breakfast cereals, dairy Growth retardation, hair loss, dairrhea, impotence, eye & skin lesions, loss of appetite, taste, weight loss, wound healing, mental lethargy
COQ10 COMMON Powerful antioxidant, stops oxidation fo LDL cholesterol, energy production, important to heart, liver and kidneys Oily fish, organ meat, whole grains Congestive heart failure, high blood pressure, angina, mitral valve prolapse, fatigue, gingivitis, immune system stroke, cardiac arrhythmias
CARNITINE LESS COMMON Energy, heart function, oxidize amino acids for energy, metabolize ketones Red meat, dairy, fish, poultry, tempeh (fermented soybeans), wheat, asparagus, avocados, peanut butter Elevated cholesterol, liver function, muscle weakness, reduced energy, impaired glucose control
N-ACETYL CYSTEINE (NAC) & GLUTATHIONE MOST COMMON Glutathione production, lowers homocysteine, lipoprotein(a), heal lungs, inflammation, decrease muscle fatigue, liver detoxification, immune function Meats, ricotta, cottage cheese, yogurt, wheat germ, granola, oat flakes Free radical overload, elevated homocysteine, cancer risk, cataracts, macular degeneration, immune function, toxin elimination
ALPHA LIPOIC ACID COMMON Energy, blood flow to nerves, glutathione levels in brain, insulin sensitivity, effectiveness of vitamin C, E, antioxidants Supplementation, spinach, broccoli, beef, Brewer's yeast, some organ meats Diabetic neuropathy, reduced muscle mass, atherosclerosis, Alzheimer's, failure to thrive, brain atrophy, high lactic acid
B1 VERY COMMON Carb. Conversion, breaks down fats & protein, digestion, nervous system,skin, hair, eyes, mouth, liver, immune system Pork, organ meats, whole grain and enriched cereals, brown rice, wheat germ, bran, Brewer's yeast, blackstrap molasses Heart, age-related cognitive decline, Alzheimer's, fatigue
B2 VERY COMMON Metabolism, carb. conversion, breaks down fat & protein, digestion, nervous system, skin, hair, eyes, mouth, liver Brewer's yeast, almonds, organ meats, whole grains, wheat germ, mushrooms, soy, dairy, eggs, green vegetables Anemia, decreased free radical protection, cataracts, poor thyroid function, B6 deficiency, fatigue, elevated homocysteine
B3 LESS COMMON Energy, digestion, nervous system, skin, hair, eyes, liver, eliminates toxins, sex/stress hormones, improves circulation Beets, Brewer's yeast, meat, poultry, organ meats, fish, seeds, nuts Cracking, scaling skin, digestive problems, confusion, anxiety, fatigue
B6 COMMON Enzyme protein metabolism, RBC production, reduces homocysteine, nerve & muscle cells, DNA and RNA, B12 absorption, immune function Poultry, tuna, salmon, shrimp, beef liver, lentils, soybeans, seeds, nuts, avocados, bananas, carrots, brown rice, bran, wheat germ, whole grain flour Depression, sleep and skin problems, elevated homocysteine, increase heart disease risk
B12 VERY COMMON Healthy nerve cells, DNA/RNA, red blood cell production, iron function Fish, meat, poultry, eggs, milk, milk products Anemia, fatigue, constipation, loss of appetite/weight, numbness and tingling in the hands & feet, depression, dementia, poor memory, oral soreness
BIOTIN LESS COMMON Carbs, fat, amino acid metabolism (the building blocks of protein) Salmon, meats, vegetables, grains, legumes, lentils, egg yolks, milk, sweet potatoes, seeds, nuts, wheat germ Depression, nervous system, premature graying, hair, skin
FOLATE VERY COMMON Mental health, infant DNA/RNA, adolescence & pregnancy, with B12 to regulate RBC production, iron function, reduce homocysteine Supplementation, fortified grains, tomato juice, green vegetables, black-eyed peas, lentils, beans Anemia, immune function, fatigue, insomnia, hair, high homocysteine, cardiovascular disease
PANTOTHENATE LESS COMMON RBC production, sex and stress-related hormones, immune function, healthy digestion, helps use other vitamins Meat, vegetables, whole grains, legumes, lentils, egg yolks, milk, sweet potatoes, seeds, nuts, wheat germ, salmon Stress tolerance, would healing, skin problems, fatigue
VITAMIN A LESS COMMON Eyes, immune function, skin, essential cell growth and development Milk, egg, liver, fortified cereals, orange or green vegetables, fruits Night blindness, immune function, zinc deficiency, fat malabsorption
VITAMIN D VERY COMMON Calcium and phosphorus levels, calcium absorption, bone mineralization Sunlight, milk, egg yolk, liver, fish Osteoporosis, calcium absorption, thyroid