Vitamin B7, also known as biotin, is a water- soluble B vitamin that plays a crucial role in various metabolic processes in the body.
Biotin is essential for the metabolism of carbohydrates, fats, and proteins, and it also contributes to healthy hair, skin, and nails. Biotin is found in a variety of foods, and deficiency is rare because it is widely available in the diet.

Dietary sources include:

• Eggs: Especially the egg yolk. Meats: Liver and other organ meats contain biotin.
• Dairy Products: Milk and cheese.
• Nuts and Seeds: Almonds, peanuts, and sunflower seeds.
• Leafy Greens: Spinach and Swiss chard.
• Legumes: Beans, lentils, and soybeans.

Energy Metabolism: Biotin is a coenzyme that assists in the conversion of macronutrients from food into energy.

Hair, Skin, and Nail Health: Biotin is often associated with promoting healthy hair, skin, and nails.

Synthesis of Fatty Acids: Biotin is involved in the synthesis of fatty acids, which are important for various cellular processes.

Cell Growth and Repair: Biotin plays a role in cell growth and repair, particularly in maintaining the health of the skin.

RDA

• Male – 30mcg
• Female – 30mcg

Fluoride is a naturally occurring mineral that, when consumed in appropriate amounts, can have benefits for the body, particularly for dental health. Its primary role is related to dental and oral health. Fluoride tends to accumulate in a mixture of both healthy and unhealthy foods including tea, coffee, shellfish, grapes (raisins, wine, grape juice), artificial sweeteners, sodas, potatoes, flavoured ice lollies, baby foods, broths, stews, and hot cereals made with tap water.

If fluoride fortified water is used to make these foods and drinks, they will contain even more fluoride. Fluoride is commonly added to public water supplies in many countries as a public health measure to improve dental health. The optimal level of fluoride in drinking water is carefully regulated to ensure that it provides dental benefits without causing harm.

Some benefits include:

Dental Health: Fluoride helps to strengthen and remineralise tooth enamel, making teeth more resistant to acid and decay.

Preventing Tooth Decay: Fluoride helps to prevent tooth decay and cavities, especially when it’s incorporated into tooth enamel.

Repairing Early Dental Lesions: Fluoride can reverse the early stages of tooth decay by promoting remineralisation.

Reducing Tooth Sensitivity: Fluoride can help reduce tooth sensitivity, making it more comfortable to eat and drink.

RDA

Adults – 0.7 mg / litre of water

Sulphur is an essential element for the human body, but it is primarily required in the form of sulphur-containing amino acids rather than elemental sulphur itself. Sulphur is a component of several amino acids, which are the building blocks of proteins.

The two most notable sulphur-containing amino acids are methionine and cysteine. While sulphur itself is not typically consumed as a dietary nutrient, sulphur- containing amino acids like methionine and cysteine are essential components of a balanced diet. These amino acids are found in a variety of protein-rich foods, including meat, poultry, fish, eggs, dairy products, legumes, and nuts. The body can also synthesise some cysteine from methionine, but it relies on dietary sources for an adequate supply of these amino acids.

Some benefits include:

Amino Acid Synthesis
Sulphur is a crucial component of methionine and cysteine, both of which are essential amino acids.

Protein Structure
Cysteine, in particular, is known for forming bonds with other cysteine molecules within and between proteins.

Detoxification
Sulphur- containing compounds are involved in various detoxification processes in the liver.

Connective Tissue and Joint Health
Sulphur is a component of compounds like chondroitin sulphate and glucosamine.

RDA

N/A

Chromium is an essential trace mineral that plays several important roles in the body, although it is required in very small amounts. Its primary function is related to the metabolism of carbohydrates and regulation of blood sugar levels. It’s important to note that while chromium is essential for health, most people can obtain an adequate amount of chromium through a balanced diet.

Chromium(III): This is the form of chromium that is essential for the human body. It is required in trace amounts as an essential mineral for certain metabolic functions, particularly in regulating blood sugar and carbohydrate metabolism. Dietary sources of chromium include whole grains, nuts, broccoli, green beans, and some meats and poultry.

Some benefits include:

Glucose Metabolism
Chromium is involved in enhancing the action of insulin, a hormone that regulates blood sugar levels.

Weight Management
Some research suggests that chromium supplements may help with weight loss and their body composition.

Lipid Metabolism
Chromium may influence lipid (fat) metabolism. It can help lower levels of unhealthy LDL cholesterol.

Brain Health
There is ongoing research into the potential role of chromium in brain health and cognitive function.

RDA

Adults – 25-35 mcg per day

Vitamin B2, also known as riboflavin, is one of the eight B vitamins that are essential for the proper functioning of the human body. It is a water-soluble vitamin, which means it is not stored in the body and must be obtained regularly through the diet or supplements.

Overall, vitamin B2 (riboflavin) is essential for various bodily functions, particularly in energy metabolism and as an antioxidant. A balanced diet that includes a variety of foods can usually provide an adequate amount of riboflavin for most people’s needs. Riboflavin is naturally present in a wide range of foods, including dairy products (milk, yogurt, cheese), lean meats, eggs, green leafy vegetables, and whole grains.

Function

Riboflavin plays a crucial role in various metabolic processes in the body. It is involved in the conversion of food into energy (in the form of adenosine triphosphate or ATP) and the metabolism of fats, drugs, and steroids.

Nerve Function

Vitamin B2 is involved in maintaining the health of the nervous system.

Antioxidant

Riboflavin also acts as an antioxidant, helping to protect cells from oxidative damage caused by free radicals. It works in conjunction with other antioxidants, such as vitamin C and vitamin E, to maintain cellular health.

RDA

Male – 1.3mg
Female – 1.1mg

Calcium is a chemical element with the symbol “Ca” and atomic number 20. It is one of the essential minerals for the human body and is crucial for various physiological processes.

Dietary Sources

Good dietary sources of calcium include dairy products(such as milk, cheese, and yogurt), leafy green vegetables (like broccoli and kale),fortified foods (such as fortified plant based milk and cereals), and some nuts and seeds.

Role in the Body

Calcium is primarily known for its role in maintaining strong bones and teeth. Around 99% of the body’s calcium is stored in the bones and teeth, where it provides structural support and strength.

Some benefits include:

Bone Health
Calcium is essential for the formation and maintenance of strong and healthy bones.

Teeth Health
Calcium is also essential for the development and maintenance of strong and healthy teeth.

Muscle Function
Calcium is critical for muscle contraction. When a muscle contracts, calcium ions are released, allowing muscle contraction.

Cell Function
Calcium is a crucial secondary messenger in many cellular processes. It regulates various cellular functions.

RDA

Male – 1000 mg per day
Female – 1200 mg per day

Selenium is an essential trace mineral for the human body, and it plays several important roles in maintaining health and well-being. Selenium is primarily obtained through the diet, and the selenium content of foods can vary depending on the selenium content of the soil in which the plants are grown or the animals are raised. Common dietary sources of selenium include nuts (particularly Brazil nuts), seafood (such as fish and shellfish), poultry, eggs, dairy products, and whole grains. Some research suggests that selenium may have a role in reducing the risk of certain cancers, particularly when combined with other antioxidants. However, the relationship between selenium and cancer prevention is complex and requires further investigation.

Some benefits include:

Antioxidant Defence
Selenium is a component of various selenoproteins. These enzymes help protect cells from oxidative damage.

Thyroid Function
Selenium is involved in the conversion of the thyroid hormone thyroxine (T4) to its active form, triiodothyronine (T3).

Reproductive Health
Selenium is important for both male and female reproductive health.

Heart Health
Selenium may have a role in supporting heart health by reducing inflammation and oxidative stress.

RDA

Adults – 55mcg per day

Vitamin A is a fat-soluble vitamin that plays a crucial role in various bodily functions, including vision, immune system support, skin health, and proper functioning of several organs. It’s important to maintain an adequate but not excessive intake of vitamin A. Too much vitamin A from supplements, for example, can be toxic and lead to hypervitaminosis A, which can have adverse health effects. Vitamin A can be found in Cheese, Eggs, Oily fish, Low-fat spreads, Milk, Yoghurt, Liver, and Liver products like pate. You can also get vitamin A by including good sources of beta-carotene in your diet.

Vision
Vitamin A is essential for maintaining good vision, particularly in low-light conditions.

Immune System
Vitamin A is important for a healthy immune system, helping the body fight off infections and illnesses.

Skin Health
It plays a role in maintaining healthy skin which act as barriers to bacteria and viruses.

Cell Growth
Vitamin A is involved in cell differentiation, growth, and development.

RDA

Male – 900mcg
Female – 700mcg

Vitamin K is a fat-soluble vitamin that plays a critical role in blood clotting and bone health. There are two primary forms of vitamin K: vitamin K1 (phylloquinone) and vitamin K2 (menaquinone).

• Vitamin K1 (Phylloquinone): Found primarily in leafy green vegetables, such as kale, spinach, and broccoli, as well as in some plant oils.
• Vitamin K2 (Menaquinone): Produced by bacteria in the human gut and is also found in certain animal-based foods, including meat, cheese, and fermented foods like natto (a Japanese soybean dish).

Vitamin K2 is further divided into several subtypes (MK-4 through MK-13), with MK-7 and MK-4 being the most well-studied. Vitamin K is an essential nutrient that plays a crucial role in bone health.

Blood Clotting
Vitamin K is essential for proper blood clotting. It helps activate clotting factors in the blood.

Bone Health
Vitamin K plays a crucial role in bone metabolism. It helps regulate calcium by activating proteins.

Brain Health
Emerging research has suggested a potential link between vitamin K and cognitive health.

Anti-Inflammatory Effects
Vitamin K has been studied for its potential anti-inflammatory properties.

RDA

Male – 120mcg
Female – 90mcg