Here is a list of common vitamins along with their benefits:
Vitamin A: Helps with vision, immune function, and skin health.
Vitamin B1 (Thiamine): Important for energy production and nerve function.
Vitamin B2 (Riboflavin): Helps with energy production and eye health.
Vitamin B3 (Niacin): Helps with energy production, brain function, and healthy skin.
Vitamin B5 (Pantothenic acid): Essential for energy production and hormone synthesis.
Vitamin B6 (Pyridoxine): Important for brain development and function, and the formation of red blood cells.
Vitamin B7 (Biotin): Necessary for healthy skin, hair, and nails.
Vitamin B9 (Folate): Important for cell growth and development, particularly during pregnancy.
Vitamin B12 (Cobalamin): Essential for nerve function and the formation of red blood cells.
Vitamin C: A powerful antioxidant that helps with immune function and skin health.
Vitamin D: Necessary for strong bones, immune function, and healthy teeth.
Vitamin E: A powerful antioxidant that helps with skin health and immune function.
Vitamin K: Important for blood clotting and bone health.
Here is a list of common minerals and their benefits:
Calcium: Essential for building and maintaining strong bones and teeth, as well as proper muscle and nerve function.
Iron: Important for the formation of red blood cells and the transportation of oxygen throughout the body.
Magnesium: Necessary for proper muscle and nerve function, as well as maintaining healthy bones.
Phosphorus: Required for strong bones and teeth, as well as energy metabolism.
Potassium: Regulates fluid balance in the body, supports proper muscle and nerve function, and helps lower blood pressure.
Sodium: Regulates fluid balance in the body, supports proper nerve function, and helps maintain blood pressure.
Chloride: Works with sodium to maintain fluid balance and proper nerve function.
Zinc: Essential for immune function, wound healing, and proper growth and development.
Copper: Needed for the formation of red blood cells, proper immune function, and the absorption of iron.
Selenium: Acts as an antioxidant and plays a role in thyroid function.
Manganese: Necessary for bone development and wound healing, and also acts as an antioxidant.
Chromium: Plays a role in insulin function, which helps regulate blood sugar levels.
Molybdenum: Required for the metabolism of certain amino acids and the breakdown of certain toxins in the body.
Iodine: Essential for proper thyroid function, which affects metabolism and growth.
Fluoride: Helps prevent tooth decay by strengthening tooth enamel.
Cobalt: Required for the formation of vitamin B12, which is important for nerve function and the production of red blood cells.
It is important to consume a balanced and varied diet to obtain these minerals in appropriate amounts. In some cases, supplements may be necessary to address deficiencies, but it is important to work with a healthcare provider to ensure proper dosing and monitoring.