Nutrient guides

Vitamin D helps you absorb calcium and supports bone and immune health; your skin makes it from sunlight.

Iron carries oxygen in your blood — low iron is a leading cause of fatigue.

Magnesium takes part in over 300 enzyme reactions covering energy, muscle, nerves and sleep.

Vitamin B12 keeps nerves and blood cells healthy and helps make DNA — and it's found almost only in animal foods.

Calcium builds and maintains bones and teeth and supports muscle and nerve function.

Potassium helps regulate blood pressure, fluid balance, and muscle and nerve signalling.

Vitamin C is an antioxidant that builds collagen and helps your body absorb iron from plants.

Fiber feeds your gut bacteria, steadies blood sugar, and supports healthy digestion and cholesterol.

Folate builds DNA and is critical very early in pregnancy to help prevent neural-tube defects.

Zinc supports immune function, wound healing, and your senses of taste and smell.

Protein builds and repairs muscle, skin, enzymes and hormones, and helps keep you full between meals.

Vitamin A supports vision, immune function and skin — as retinol from animal foods and beta-carotene from colourful plants.

Vitamin K is essential for blood clotting and for bone metabolism.

Vitamin E is a fat-soluble antioxidant that protects your cell membranes.

Vitamin B6 supports metabolism, brain development, and making neurotransmitters.

Niacin (B3) helps convert food into energy and supports skin, nerves and digestion.

Riboflavin (B2) helps turn food into energy and supports healthy skin and eyes.

Thiamin (B1) helps convert carbohydrates into energy and keeps nerves working.

Phosphorus works alongside calcium to build bone and stores energy in every cell.