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List of vitamins and minerals essential for human health v2.0
You can measure your vitamins in your body.
List of Vitamins and Minerals Essential for Human Health
Vitamins:
Vitamin A (includes forms like A1, A2, and precursors like Beta Carotene)
Vitamin A1 (Retinol): The primary form found in animal sources.
Vitamin A2 (Dehydroretinol): A less common form found in some freshwater fish.
Role: Essential for vision, immune function, and skin health.
Vitamin B1 (Thiamine) - Crucial for energy production and nerve function.
Vitamin B2 (Riboflavin) - Supports energy production and cell function.
Vitamin B3 (Niacin) - Important for DNA repair and energy metabolism.
Vitamin B5 (Pantothenic Acid) - Aids in hormone synthesis and energy production.
Vitamin B6 (Pyridoxine) - Supports brain function and hormone regulation.
Vitamin B7 (Biotin) - Essential for hair, skin, and nail health.
Vitamin B9 (Folate) - Vital for DNA synthesis and cell division, especially during pregnancy.
Vitamin B12 (Cobalamin) - Necessary for nerve function and red blood cell production.
Vitamin C - Supports immune function, wound healing, and antioxidant activity.
Vitamin D (includes forms like D1, D2, D3, D4)
Vitamin D1: A historical term, sometimes referring to a mixture of D compounds.
Vitamin D2 (Ergocalciferol): Derived from plant sources and supplements.
Vitamin D3 (Cholecalciferol): Synthesized in the skin via sunlight and found in animal sources; most effective in raising blood levels.
Vitamin D4 (22-Dihydroergocalciferol): A less common form, not typically significant in human nutrition.
Role: Crucial for bone health, calcium absorption, and immune function.
Vitamin E - Acts as an antioxidant, protecting cells from damage.
Vitamin K - Essential for blood clotting and bone health.
Minerals:
Calcium - Vital for strong bones and teeth, muscle function, and nerve signaling.
Phosphorus - Important for bone health, energy production, and cell membrane function.
Magnesium - Supports muscle and nerve function, energy production, and bone health.
Sodium - Essential for maintaining fluid balance, nerve transmission, and muscle contractions.
Potassium - Crucial for heart function, muscle contractions, and maintaining fluid balance.
Chloride - Works with sodium to maintain fluid balance and supports digestion.
Iron - Necessary for oxygen transport in the blood and energy production.
Zinc - Supports immune function, wound healing, and DNA synthesis.
Copper - Important for iron metabolism, connective tissue formation, and energy production.
Iodine - Essential for thyroid hormone production, which regulates metabolism.
Selenium - Acts as an antioxidant and supports thyroid function.
Manganese - Involved in bone development, metabolism, and antioxidant activity.
Chromium - Helps regulate blood sugar levels and supports insulin function.
Molybdenum - Necessary for enzyme function and metabolism of certain amino acids.
Fluoride - Supports dental health by strengthening tooth enamel (optional, as its necessity is debated).
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