10 essential nutrients for optimal health

Apr 01, 2025 Siddhartha Jana

Vitamin D

Essential for immune system performance, mood control, and bone formation. It promotes calcium absorption and guards against osteoporosis, particularly in people who don't get much sun exposure. Source: Canva

Vitamin C

An antioxidant that accelerates wound healing, increases immunity, and encourages the creation of collagen. Additionally, it promotes skin health and guards against damage from free radicals. Source: Canva

Vitamin B12

Promotes energy levels, red blood cell synthesis, and nerve function. Fatigue and neurological problems can result from deficiencies, especially in older persons and vegetarians. Source: Canva

Omega-3 fatty acids (Fish oil)

Lowers inflammation and supports brain and heart health. In addition to supporting healthy joints, omega-3 fatty acids may reduce the incidence of long-term illnesses including heart disease. Source: Canva

Magnesium

Promotes bone health, sleep, relaxation, and muscle function. Magnesium aids in blood sugar regulation, migraine prevention, and stress reduction. Source: Canva

Zinc

Promotes wound healing, strengthens the immune system, and keeps skin healthy. It also supports digestion, metabolism, and mental well-being. Source: Canva

Probiotics

Aid in immunity, digestion, and gut health. A balanced gut microbiota facilitates the absorption of nutrients and reduces symptoms such as irritable bowel syndrome (IBS) and bloating. Source: Canva

Iron

Essential for the production of red blood cells and the movement of oxygen. Anaemia and weakness can result from an iron deficit, particularly in women and sportsmen. Source: Canva

Calcium

Promotes blood coagulation, muscle contraction, nerve impulse transmission, and bone density. It also contributes to keeping the heart healthy. Source: Canva

Coenzyme Q10 (CoQ10)

An antioxidant that promotes heart health and lowers oxidative stress. CoQ10 helps fight weariness and increases cellular vitality, especially in older persons. Source: Canva

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