Micronutrients

Vision, immune function, skin health, cell differentiation

Sources: Liver, Sweet potatoes, Carrots, Kale, Egg yolks

Deficiency: Night blindness, Dry skin, Frequent infections, Poor wound healing

Calcium absorption, bone health, immune regulation, mood, hormone precursor

Sources: Sunlight (primary), Fatty fish, Egg yolks, Mushrooms (UV-exposed), Cod liver oil

Deficiency: Frequent illness, Bone pain, Muscle weakness, Depression, Fatigue

Antioxidant protection, immune function, skin health

Sources: Sunflower seeds, Almonds, Avocado, Spinach, Wheat germ oil

Deficiency: Muscle weakness, Vision problems, Immune decline

Blood clotting, bone metabolism, calcium routing (prevents arterial calcification)

Sources: Kale, Spinach, Collard greens, Natto, Brussels sprouts

Deficiency: Easy bruising, Excessive bleeding, Osteoporosis risk

Collagen synthesis, antioxidant, immune support, iron absorption enhancer

Sources: Camu camu, Bell peppers, Kiwi, Citrus, Broccoli, Strawberries

Deficiency: Bleeding gums, Slow wound healing, Frequent infections, Fatigue

Energy production, nervous system, red blood cell formation, DNA synthesis, methylation

Sources: Organ meats, Nutritional yeast, Eggs, Leafy greens, Sunflower seeds

Deficiency: Fatigue, Brain fog, Tingling in extremities, Anemia, Mood changes

DNA synthesis, methylation, fetal development, red blood cell production

Sources: Dark leafy greens, Lentils, Asparagus, Avocado, Chickpeas

Deficiency: Fatigue, Mouth sores, Poor growth, Mental sluggishness

Nerve function, red blood cell formation, DNA synthesis, methylation, myelin sheath maintenance

Sources: Animal products only, Liver, Sardines, Salmon, Eggs, Nutritional yeast (fortified)

Deficiency: Fatigue, Numbness/tingling, Memory problems, Depression, Anemia

Bone/teeth structure, muscle contraction, nerve signaling, blood clotting

Sources: Sardines with bones, Leafy greens, Sesame seeds, Dairy, Almonds, Bone broth

Deficiency: Osteoporosis, Muscle cramps, Dental issues, Heart palpitations

300+ enzyme reactions, energy production, muscle/nerve function, blood sugar regulation, sleep quality

Sources: Pumpkin seeds, Spinach, Dark chocolate, Almonds, Avocado, Black beans

Deficiency: Muscle cramps, Insomnia, Anxiety, Fatigue, Headaches, Irregular heartbeat

Fluid balance, nerve signaling, muscle contraction, blood pressure regulation, heartbeat

Sources: Avocado, Sweet potatoes, Spinach, Bananas, Coconut water, Salmon

Deficiency: Muscle weakness, Cramps, Irregular heartbeat, Fatigue, High blood pressure

Fluid balance, nerve signaling, muscle contraction, nutrient transport

Sources: Sea salt, Celery, Bone broth, Olives, Fermented foods

Deficiency: Hyponatremia, Headache, Confusion, Fatigue, Muscle cramps

Oxygen transport (hemoglobin), energy production, immune function

Sources: Liver, Oysters, Red meat, Lentils, Spinach, Pumpkin seeds

Deficiency: Fatigue, Pale skin, Shortness of breath, Cold hands/feet, Brittle nails

Immune function, wound healing, testosterone production, taste/smell, DNA synthesis

Sources: Oysters, Pumpkin seeds, Beef, Cashews, Chickpeas, Lamb

Deficiency: Frequent illness, Slow healing, Hair loss, Loss of taste/smell, Skin issues

Antioxidant (glutathione production), thyroid function, immune support

Sources: Brazil nuts, Sardines, Turkey, Eggs, Spinach

Deficiency: Thyroid dysfunction, Weakened immunity, Hair loss, Fatigue

Thyroid hormone production (T3/T4), metabolism regulation, brain development

Sources: Sea vegetables (kelp), Cod, Shrimp, Eggs, Iodized salt

Deficiency: Goiter, Hypothyroidism, Weight gain, Cold intolerance, Brain fog

Iron metabolism, collagen synthesis, nervous system, melanin production

Sources: Liver, Oysters, Cashews, Sunflower seeds, Dark chocolate

Deficiency: Anemia, Premature graying, Fatigue, Weak bones