Bone and teeth structure; muscle contraction; nerve signalling; blood clotting
Fluid and acid-base balance; part of stomach acid for digestion; works alongside sodium
Helps insulin regulate blood sugar; carbohydrate, fat, and protein metabolism
Iron metabolism and red blood cell formation; nerve function; connective tissue and collagen formation; antioxidant defence
Mitochondrial energy production; antioxidant protection; supports heart and muscle function
Strengthens tooth enamel and helps prevent dental decay; supports bone structure
DNA repair; cell division; red blood cell production; mood regulation via neurotransmitter synthesis
Oxygen transport via haemoglobin; energy metabolism; immune function
Muscle and nerve function; energy production; sleep regulation; bone health
Bone formation; metabolism of carbohydrates and cholesterol; antioxidant enzymes
Cofactor for enzymes that break down sulphur amino acids and certain toxins
Anti-inflammatory regulation; brain and mood function; cardiovascular health; joint support
Bone and teeth structure; energy production (ATP); cell membranes; acid-base balance
Fluid balance; nerve signalling; muscle contraction including heart rhythm regulation
Antioxidant defence; thyroid hormone metabolism; immune function
Fluid balance; nerve transmission; muscle function; blood pressure regulation
Component of certain amino acids and proteins; supports skin, hair, and connective tissue; part of detoxification pathways
Vision (especially low-light); immune function; skin cell turnover; reproductive health
Converts carbohydrates into energy; supports nerve and heart function
Nerve function; red blood cell production; DNA synthesis; energy metabolism
Energy production; supports skin, eyes, and nerves; helps activate other B vitamins
Energy metabolism; DNA repair; skin and nervous system health
Energy production; synthesis of hormones and cholesterol; supports skin health
Protein metabolism; brain development and neurotransmitters; red blood cell formation; immune function
Metabolism of fats, carbohydrates, and protein; supports hair, skin, and nails
Collagen synthesis; antioxidant protection; immune function; enhances iron absorption
Calcium absorption; immune modulation; mood regulation; musculoskeletal health
Antioxidant protection of cell membranes; immune function; skin health
Blood clotting (coagulation factor synthesis); bone mineralisation; supports arterial health
Immune function; wound healing; DNA synthesis; taste and smell perception; skin health