Vitamin A: Is one of the essential vitamins for body growth and vitality. It builds up resistance to respiratory and other infections and works mainly on eyes, lungs, stomach and intestines. It is helpful to prevent eye diseases and helps in nourishing the skin and hair. (Sweet potatoes, carrots, spinach, fortified cereals) 

B1 – Thiamine: Helps convert food into energy. Needed for healthy skin, hair, muscles, and brain and is critical for nerve function. (Whole-grain, enriched, fortified products like bread and cereals)

B2 – Riboflavin: Helps convert food into energy. Needed for healthy skin, hair, blood, and brain. (Milk, bread products, fortified cereals)

B3 – Niacin: It is essential for proper circulation of blood, healthy functioning of the nervous system and proper protein and carbohydrates metabolism. It is essential for the synthesis of sex hormone, cortisone, thyroxine and insulin. (Meat, fish, poultry, enriched and whole grain breads, fortified cereals)

B5 – D-Calcium Pantothenate: Required for the important processes of growth, maintenance, reproduction (protein structuring of DNA and RNA), tooth and bone growth, the metabolism of lipids, and also helps to maintain the integrity of cell membranes and their permeability at any given time. (Chicken, beef, potatoes, oats, cereals, tomatoes)

B6 – Pyridoxine HCI: It helps in the absorption of fats and proteins, prevents nervous and skin disorders and protects against degenerative diseases. Helps make red blood cells. Influences cognitive abilities and immune function. (Fortified cereals, fortified soy products, chickpeas, potatoes, organ meats)

B7- Biotin: Helps convert food into energy and synthesize glucose. Helps make and break down some fatty acids. Needed for healthy bones and hair. (Liver, fruits, meats)

B9 – Folate:  It is regarded as one of the healthiest Vitamins. It is necessary to take this along with Vitamin B12 for the formation of red blood cells. It is essential for the growth and division of all body cells for healing processes. (Dark, leafy vegetables; enriched and whole grain breads; fortified cereals)

B12 – Cyanocobalamin: Vitamin B12 is commonly called cobalamin also called ‘red vitamin’. It is essential for the proper functioning of Central Nervous System, production and regeneration of red blood cells, utilization of fats, carbohydrates and protein for protein building. (Fish, poultry, meat, dairy products, fortified cereals) 

C- Ascorbic Acid: Integral in the formation of collagen, a protein that gives structure to bones; cartilage, muscle, and blood vessels. It also helps to maintain capillaries, bones, teeth, and aids in the absorption of iron. Acts as an antioxidant, neutralizing unstable molecules that can damage cells. Bolsters the immune system. (Red and green peppers, kiwis, oranges and other citrus fruits, strawberries, broccoli, tomatoes)

D3: Helps maintain normal blood levels of calcium and phosphorus, which strengthen bones. Helps form teeth and bones. Supplements can reduce the number of non-spinal fractures. Strengthen your arteries and internal organs. (Fish liver oils, fatty fish, fortified milk products, fortified cereals)

E: Formation of blood cells, strengthens muscles, boosts the immune system. Acts as an antioxidant, neutralizing unstable molecules that can damage cells. Protects vitamin A and certain lipids from damage. (Fortified cereals, sunflower seeds, almonds, peanut butter, vegetable oils)

K1: Activates proteins and calcium essential to blood clotting. May help prevent hip fractures. (Green vegetables like spinach, collards, and broccoli, brussels sprouts, cabbage)


Magnesium: Needed for many chemical reactions in the body. Works with calcium in muscle contraction, blood clotting, and regulation of blood pressure. Helps build bones and teeth. Important for every organ in the body, particularly the heart, muscles, and kidneys. (Green leafy vegetables, nuts, dairy, soybeans, potatoes, whole wheat, quinoa)

Zinc: One of the most important minerals consumed in the human diet. Helps form many enzymes and proteins and create new cells. Needed for immune system, taste, smell, and wound healing. When taken with certain antioxidants, zinc may delay the progression of age-related macular degeneration. (Red meats, some seafood, fortified cereals)

Choline: Primary role exists as a precursor for the formation of other compounds in the body. It supports liver function, brain development, nervous system function & metabolism. Choline has been shown to help increase performance by fueling the nervous system. (Milk, liver, eggs, peanuts) 

Iodine: Part of thyroid hormone, which helps set body temperature and influences nerve and muscle function, reproduction, and growth. Prevents goiter and a congenital thyroid disorder. (Seaweed, seafood, dairy products, processed foods, iodized salt)

Manganese: Helps form bones. Helps metabolize amino acids, cholesterol, and carbohydrates. May also prove to be a potent antioxidant, protecting us from external free radical damage upon cellular membranes located within the body. (Nuts, beans and other legumes, tea, whole grains)

Copper: An essential trace mineral that is mainly obtained from diet and remains an essential mineral that is vital for optimal health. Plays an important role in iron metabolism and immune system. Helps make red blood cells. (Seafood, nuts, seeds, wheat bran cereals, whole grains)

Chromium: Enhances the activity of insulin, helps maintain normal blood glucose levels, and is needed to free energy from glucose. (Broccoli, potatoes, meats, poultry, fish, some cereals)

Molybdenum: Detoxifies your body and protects against common diseases. Improves circulation and dental health. Helps eliminate sulfites and balances uric acid levels. Has been said to help prevent and treat cancer. (Legumes, leafy vegetables, grains, nuts)

Selenium: Acts as an antioxidant, neutralizing unstable molecules that can damage cells. Helps regulate thyroid hormone activity. Is an essential trace mineral and critical component to the many biochemical processes taking place within human physiology. (Organ meats, seafood, dairy, some plants (if grown in soil with selenium), Brazil nuts)


Quercetin: Due to its unique biological properties, quercetin is often used to boost immunity, lower inflammation, and aid in treating heart disease, infections, and allergies. The major benefit of taking quercetin with zinc is that the quercetin will push the zinc into the center of the cell where the zinc can stop a virus from reproducing.

N- Acetyl Cysteine: It helps to get rid of harmful free radicals from the body and helps maintain proper brain function. N-acetyl L-cysteine plays a vital role to detoxify the kidney and liver. Glutamate is the most important neurotransmitter in the brain. It is essential in order to have a normal level of brain function. If there is too much glutamate in the brain but not enough glutathione, the brain is in danger of becoming damaged (x). N-acetyl L-cysteine helps to ensure that the level of glutamate remains steady by regulating those levels.

Coenzyme Q10: CoQ10 is better known by the name Coenzyme Q10. It is a substance found in all of the cells within the body. It is used to produce energy your body needs for cell growth and maintenance. CoQ10 is said to help heart failure, muscular dystrophy, and is said to boost energy and speed up recovery for strenuous exercise.

Inositol: Inositol is essential for several different cellular processes. It acts as a secondary messenger for your cells and helps with functions such as regulating insulin and binding neurotransmitters. 

Elderberry: One of the most well-studied elderberry supplement benefits is its powerful immune-boosting properties. Research actually shows that elderberry is a safe, efficient and cost-effective treatment for the common cold and flu. It also is known to reduce sinus infection symptoms and helps to lower blood sugar.