RESPONSIBLE FOR /
A powerful antioxidant supporting vision, growth, reproduction, maintenance of healthy skin

POSSIBLE SYMPTOMS OF DEFICIENCY /
Acne, dandruff, dry skin, flaky skin, frequent colds, frequent infections, mouth ulcers, thrush or cystitis

FOUND IN /
Red, yellow, orange and dark green vegetables and fruits contain alpha- and beta-carotenes which are converted in the body to Vitamin A
Eggs and fish oils

RESPONSIBLE FOR /
Carbohydrate metabolism and energy production, nervous system support

POSSIBLE SYMPTOMS OF DEFICIENCY /
Irritability, poor concentration or memory, stomach pains, constipation, tender muscles

FOUND IN /
Whole grains, nuts, seeds, beans, lentils, various vegetables - namely squash, green peas

RESPONSIBLE FOR /
Metabolism and energy production, antioxidant support, iron metabolism

POSSIBLE SYMPTOMS OF DEFICIENCY /
Cracked lips, split nails, dull or oily hair, eczema/psoriasis, sore eyes, cataracts, sensitivity to light

FOUND IN /
Leafy greens, soy, mushrooms, eggs, yoghurt

RESPONSIBLE FOR /
Metabolism support

POSSIBLE SYMPTOMS OF DEFICIENCY /
Anxiety, depression, tension, irritability, poor memory, insomnia, headaches, lack of energy, acne, tender gums, diarrhea

FOUND IN /
Whole grains, legumes, nuts, seeds, fruits, meat, fish, poultry, avocado, mushrooms, potatoes

RESPONSIBLE FOR /
Breakdown of fats and carbohydrates for energy, manufacturing of red blood cells, support of adrenal gland’s hormone production

POSSIBLE SYMPTOMS OF DEFICIENCY /
Anxiety, tension, poor concentration, lack of energy, exhaustion after exercise, muscle cramps, teeth grinding, nausea/vomiting

FOUND IN /
Whole grains, nuts, seeds, avocado, mushroom, meat, poultry, fish, eggs, yoghurt

RESPONSIBLE FOR /
Manufacturing of amino acids and red blood cells

POSSIBLE SYMPTOMS OF DEFICIENCY /
Anxiety, depression, irritability, lack of energy, flaky skin, tingling hands, muscle tremors, water retention

FOUND IN /
Carrots, bananas, potatoes, beans, sweet potato, lentils, avocado, sunflower seeds, pistachios, poultry, tuna, salmon

RESPONSIBLE FOR /
Antioxidant support, energy metabolism

POSSIBLE SYMPTOMS OF DEFICIENCY /
Dry skin, eczema/psoriasis, poor hair condition, poor appetite, nausea, insomnia

FOUND IN /
Whole grains, brown rice, almonds, dark green leafy vegetables, lentils, peas, broccoli, cabbage, cauliflower, sweet potato, eggs, dairy

RESPONSIBLE FOR /
DNA and Protein Synthesis, Brain Function, Red Blood Cell Formation

POSSIBLE SYMPTOMS OF DEFICIENCY /
Anxiety, depression, tension, lack of energy, poor memory, poor appetite, stomach pain, cracked lips

FOUND IN /
Leafy greens, lentils, beans, sunflower seeds, asparagus, whole grains, seafood

RESPONSIBLE FOR /
Healthy red blood cells, energy, amino acid production

POSSIBLE SYMPTOMS OF DEFICIENCY /
Anxiety, tension, irritability, lack of energy, tender muscles, poor hair condition, eczema/psoriasis, sore tongue, constipation

FOUND IN /
Milk, yoghurt, cheese, eggs, liver, sardines, tuna, fortified yeast (vegan source)

RESPONSIBLE FOR /
An essential antioxidant, supports healthy bones and teeth, wound healing, cardiovascular health, immune function

POSSIBLE SYMPTOMS OF DEFICIENCY /
Frequent infections, frequent colds, slow wound healing, lack of energy, easy bruising, tender gums, nose bleeds, red bumps on skin

FOUND IN /
Fresh fruits (especially citrus, berries, tomatoes, peppers), green vegetables

RESPONSIBLE FOR /
Proper formation and maintenance of bones and teeth, muscle health, support infection control, reduction of inflammation

POSSIBLE SYMPTOMS OF DEFICIENCY /
Joint Pain, stiffness, muscle cramps, arthritis, tooth decay, lack of energy, hair loss, excessive sweating

FOUND IN /
Formed naturally with sunlight exposure, mushrooms, eggs, tofu, oily fish

RESPONSIBLE FOR /
Antioxidant support, defending cells against free radical damage

POSSIBLE SYMPTOMS OF DEFICIENCY /
Exhaustion after exercise, loss of muscle tone, slow wound healing, easy bruising, lack of sex drive, infertility, varicose veins

FOUND IN /
Nuts, seeds, green leafy vegetables, wheat germ oil, squash, kiwi fruit

RESPONSIBLE FOR /
Blod clotting, building of bones

POSSIBLE SYMPTOMS OF DEFICIENCY /
Significant bleeding, poor bone development, osteoporosis

FOUND IN /
Green leafy vegetables, soy beans

RESPONSIBLE FOR /
Making and maintaining bones, muscle and nerve function

POSSIBLE SYMPTOMS OF DEFICIENCY /
Arthritis or joint pain, tooth decay, muscle cramps, insomnia, high blood pressure, nervousness

FOUND IN /
Dark leafy green vegetables, beans, tofu, almonds, dairy, figs, seaweed

RESPONSIBLE FOR /
Strengthening tendons and bones, antioxidant support, nerve function

POSSIBLE SYMPTOMS OF DEFICIENCY /
Anemia, bone fractures, osteoporosis, low body temperature

FOUND IN /
Whole grains, beans, nuts, potatoes, dark leafy greens, cocoa, shellfish

RESPONSIBLE FOR /
Reduced inflammation, required for healthy cell membranes, respiratory function, brain function, supports heart health and skin health

POSSIBLE SYMPTOMS OF DEFICIENCY /
Hair loss, dandruff, dry skin, dry eyes, diarrhea, poor wound healing, excessive thirst, frequent infections, poor memory, PMS, breast pain, mood swings

FOUND IN /
Green leafy vegetables, flax seeds, chia seeds, nettle, walnuts, soy, eggs, oily fish

RESPONSIBLE FOR /
Carrying oxygen in the blood

POSSIBLE SYMPTOMS OF DEFICIENCY /
Fatigue, low energy, pale skin, nausea, sore tongue, loss of appetite, heavy periods

FOUND IN /
Dark leafy greens, sunflower seeds, nuts, dark chocolate, tofu, eggs, liver, red meat, quinoa

RESPONSIBLE FOR /
Energy production, nerve function, blood sugar support, regulating muscle function

POSSIBLE SYMPTOMS OF DEFICIENCY /
Anxiety, depression, nervousness, insomnia, muscle tremors, muscle weakness, irregular heartbeat, hyperactivity, constipation

FOUND IN /
Legumes, nuts, whole grains, green vegetables, chocolate, pumpkin seeds, avocado, fish

RESPONSIBLE FOR /
Muscle building and repair, protection from heavy metals, thyroid and metabolism support

POSSIBLE SYMPTOMS OF DEFICIENCY /
Arthritic pain, frequent infection, high blood pressure, brain fog

FOUND IN /
Brazil nuts, seeds, whole grains, tofu, mushrooms, beans, chia sees, garlic, onions, green vegetables

RESPONSIBLE FOR /
Cell production, tissue growth and repair

POSSIBLE SYMPTOMS OF DEFICIENCY /
Acne, greasy skin, frequent infections, low fertility, pale skin, poor appetite, low mood

FOUND IN /
Whole grains, nuts, seeds, kiwi, eggs