B vitamins are special helpers that our bodies need to work really well. They help turn food into energy, keep our brains sharp, and help us stay strong and healthy. Since our bodies can’t save them up, we need to eat a variety of good foods every day to get enough of them.

Energy

• Riboflavin helps our bodies make energy from the food we eat and is important for various processes that help us use other vitamins and nutrients. It plays a role in releasing energy from nutrients in every cell of our body. (Whitney et al. 2014. 306). 
  
• B vitamins help enzymes in our bodies turn carbohydrates, fats, and proteins into energy. (Whitney et al. 2014, 302). 
  
• Vitamins B1, B2, B5, and B6 help our cells make energy. Together, B vitamins act as helpers in turning food into energy. (Braun & Cohen 2015, 1054). 
  
• B vitamins help our bodies store and release energy. (Braun & Cohen 2015, 1071).

Immune System

• Not getting enough vitamin B can make it harder for your immune system to work properly.(Whitney et al. 2014, 326). 
  
• Vitamin B12 helps regulate and support the immune system at the cellular level. (Braun & Cohen 2015, 1093).

Nervous System

• Folate is crucial for healthy brain development and proper brain function. (Linus Pauling Institute 2020).
• Vitamin B12 helps build important protein structures in nerve cells. (Braun & Cohen 2015, 1093).
• Studies show that brain shrinkage and cognitive decline are connected to vitamin B levels, and taking B vitamin supplements can help improve these issues.(Stough et al. 2014). 

Stress

• B vitamins help keep the nervous system healthy and support managing stress and mood. (Long & Benton 2013). 
  
• Vitamin B5 works with other B vitamins to help the body handle stress better and restore nutrient levels. (Braun & Cohen 2015, 1074)

References

Braun, L., and Cohen,Marc. 2015. Herbs & Natural Supplements An Evidence-based guide Volume 2. 4th ed. Australia: Elsevier.

Whitney, E., Rolfes, SR., Crowe, T., Cameron-Smith, D., Walsh, A. 2014. Understanding Nutiriton Australia and New Zealand Edition. 2nd ed. Australia: Cengage Learning Australia Pty Limited. 

Linus Pauling Institute - Micronutrient Information. 2019. Folate. https://lpi.oregonstate.edu/mic/vitamins/folate

Stough, C., Simpson, T., Lomas, J., MyPhee, G., Bilings, C., Myers, S., Oliver, C., Downey, LA. 2014. “Reducing occupational stress with a B-vitamin focused intervention: a randomized clinical trial: study protocol.” Nutrition Journal, 13. 122. https://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-13-122 

Kennedy, DO. 2016. “B Vitamins and the Brain: Mechanisms, Dose and Efficacy - A Review”. Nutrients, 8. 2 (Feb). 10.3390/nu8020068

Long, SJ., Benton, D. 2013. “Effects of Vitamin and Mineral Supplementation On Stress and Milk Psychiatric Symptoms, and Mood in Non-clinical Samples: A Meta-Analysis”. Psychosomatic Medicine, 75. 2 (feb): 144-153. https://insights.ovid.com/article/00006842-201302000-00007 

The name “ashwagandha” comes from Sanskrit and means “horse-like smell,” referring to both the herb’s scent and its strength-boosting and aphrodisiac qualities. In Ayurvedic medicine, ashwagandha is known as a “rasayana,” which means it’s used to promote overall health and wellbeing.

Stress

• Ashwagandha helps people handle stress better and can make them feel like their life is better. (Chandrasekhar et al. 2012).
  
• Ashwagandha helps lessen the bad effects of long-term stress. (Bhattacharya & Muruganandam 2003).
  
• Current research suggests that ashwagandha helps relieve stress by influencing the system in the brain that controls stress responses. (Lopresti et al. 2019).
  

Sleep

• Ashwagandha contains chemicals called alkaloids that act as a calming agent and can help treat insomnia. (Kumar & Kalonia 2007).
  
• Ashwagandha root extract is a natural substance that can help with sleep. It is generally safe to use and has been shown to improve both the quality of sleep and how quickly you fall asleep.(Langade et al. 2019).

References
Braun, L., and Cohen,Marc. 2015. Herbs & Natural Supplements An Evidence-based guide Volume 2. 4th ed. Australia: Elsevier.

Chandrasekhar, K., Kapoor, J., Anishetty, S. 2012. “A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults.” Indian Journal of Psychological Medicine, 34. 3: 255-62. https://doi.org/10.4103/0253-7176.106022

Langade, D., Kanchi, S., Salve, J., Debnath, K., Ambegaokar, D. 2019. “Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract in Insomnia and Anxiety: A double-blind, Randomized, Placebo-controlled Study.” Cureus, 11. 9: 5797. 10.7759/cureus.5797

Bhattacharya SK., Muruganandam AV. 2003. “Adaptogenic activity of Withania somnifera: an experimental study using a rat model for chronic stress.” Pharmacol Biochemistry and Behaviour, 75. 3: 547-555. https://www.sciencedirect.com/science/article/pii/S0091305703001102?via%3Dihub

Lopresti, AL., Smith, SJ., Malvi, H., Kodgule, R. 2019. “ AN investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study.” Medicine (Baltimore), 98. 37: 17186. https://insights.ovid.com/crossref?an=00005792-201909130-00067

Kumar, A., Kalonia, H. 2007. “ Protective effect of Withania somnifera Dunal on the behavioral and biochemical alterations in sleep-disturbed mice (Grid over water suspended method).” Indian Journal of experimental biology, 45. 6: 524-8. https://www.ncbi.nlm.nih.gov/pubmed/17585686

Fish oil has a lot of omega-3 fatty acids called EPA and DHA, which our bodies can’t make on their own, so we need to get them from food. Studies show that fish oil helps reduce inflammation, supports heart and brain health, and is important for a healthy pregnancy.

Anti-inflammatory

• Fish oils help make changes in the body that reduce inflammation, which is important because inflammation can lead to many long-term health problems. (Braun & Cohen 2015, 327).
• Omega-3 fatty acids take the place of arachidonic acid in cells that cause inflammation, helping to lower inflammation levels. (Calder 2003).
• Omega-3 fatty acids reduce the creation of substances that cause inflammation, like certain eicosanoids, cytokines, and reactive oxygen species, and they also lower the levels of molecules that help cells stick together. (Clader 2006).
  

Cardiovascular System

• You’ve probably heard that eating fish or taking fish oil is good for your heart. Fish oil has many benefits for your heart and blood vessels. Research shows that fish oil can help lower triglycerides, blood pressure, and heart rate, reduce cholesterol, prevent blood clots, and slow the buildup of plaque in the arteries. (Braun & Cohen 2015, 325) (Wang et al. 2006), (Balk et al. 2006).

Brain

• The brain is mostly made of fat, with about half of it being omega-3 fatty acids like DHA. These fats are very important for brain development, keeping it healthy, and helping it work well. Fatty acids are key parts of the brain and are present in large amounts.(Braun & Cohen 2015, 327).
• Studies show that fish oils directly impact how the brain works, as well as mood and behavior. (Braun & Cohen 2015, 327) (Larrieu & Laye 2018).
• Low levels of essential fatty acids in the blood are linked to various brain and nervous system disorders. (Riediger et al. 2009).

Pregnancy

• DHA is very important for brain growth and development during the last months of pregnancy and the early months after birth.(Braun & Cohen 2015, 327).
• Omega-3 fatty acids are essential for the development of the brain and nervous system in a fetus.(Greenberg et al. 2008).

References
Braun, L., and Cohen,Marc. 2015. Herbs & Natural Supplements An Evidence-based guide Volume 2. 4th ed. Australia: Elsevier.

Heart Foundation Australia. 2015. Healthy Hearts Position Statement. https://www.heartfoundation.org.au/images/uploads/main/Programs/PRO-169_Fish_and_seafood_position_statement.pdf

Wang, C., Harris, WS., Chung, M., Lichtenstein, AH., Balk, EM., Kupelnick, B., Jordan, HS., Lau, J. 2006. “n-3 Fatty acids from fish or fish-oil supplements, but not alpha-linolenic acid, benefit cardiovascular disease outcomes in primary- and secondary- prevention studies: a systematic review.” The American Journal of Clinical Nutrition, 84. 1 (Jul): 5-17. 10.1093/ajcn/84.1.5

Balk, EM., Lichtenstein, AH., Chung, M., Kuperlnick, B., Chew, P., Lau, J. 2006. “Effects of omega-3 fatty acids on serum markers of cardiovascular disease risk: a systematic review.” Atherosclerosis, 189. 1 (Nov): 19-30. 10.1016/j.atherosclerosis.2006.02.012

Calder, PC. 2003. “N-3 polyunsaturated fatty acids and inflammation: from molecular biology to the clinic.” Lipids, 38. 4 (Apr): 434-52. 10.1007/s11745-003-1068-y

Calder, PC. 2006. “n-3 polyunsaturated fatty acids, inflammation, and inflammatory diseases.” The American Journal of Clinical Nutrition, 83. 6 (Jun): 150-151. 10.1093/ajcn/83.6.1505S

Riediger, ND., Othman, RA., Suh, M., Moghadasian, MH. 2009. “A systemic review of the roles of n-3 fatty acids in health and disease.” Journal of the American Dietetic Association, 109. 4 (Apr): 668-79. 10.1016/j.jada.2008.12.022

Larrieu, T., Laye, S. 2018. “Food for Mood: Relevance of Nutrition Omega-3 Fatty Acids for Depression and Anxiety”. Frontiers in Physiology. 9 1047. doi:10.3389/fphys.2018.01047

Greenberg, JA., Bell, SJ., Ausdal, WV. 2008. “Omega-3 Fatty Acid Supplementation During Pregnancy”. Reviews in Obstetrics & Gynecology, 1. 4: 162-169. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2621042/

Iron helps carry oxygen to your cells by making a special protein called hemoglobin in your blood. When the oxygen gets to your cells, it helps make energy, which your cells use to do their jobs. If you don’t have enough iron, your cells don’t get enough energy, and you might feel tired and weak. If you think you might not have enough iron, it’s a good idea to talk to your doctor.

Energy

• Iron is an important mineral that helps make energy in your body. It does this through special proteins that help create ATP, which is the main form of energy in cells, and also through other proteins that are crucial for turning food into energy. (Linus Pauling Institute 2020) (Aggett et al. 2012).
  

Antioxidant

• Iron can help protect cells from damage by acting as an antioxidant, but it can also have some effects that are helpful in small amounts for managing certain processes in the body. (Linus Pauling Institute 2020).
  
  

Red Blood Cell Production & Blood Oxygen

• Iron is needed to make red blood cells. If you don’t get enough iron, your body can’t produce enough red blood cells, which can lead to anemia. (Abbaspour et al. 2014).
• Iron is a key part of proteins and enzymes that help carry and store oxygen in your body. (Linus Pauling 2020).

Immune System

• Iron is crucial for all cells, including those in the immune system. Research shows that not having enough iron can lead to problems with T lymphocytes, which are important white blood cells needed for a healthy immune system. (Braun & Cohen 2015, 1099).

Brain Function

• Not getting enough iron can lead to problems with thinking and learning.(Braun & Cohen 2015, 590).
  
• Iron is needed for normal brain function because it helps with cell metabolism, making brain chemicals, and producing myelin, which protects nerve cells. (Linus Pauling Institute 2020).
  
• Iron is crucial for making neurotransmitters, which are chemicals that help send messages in the brain. (Dichtl et al, 2018).
  

References
Braun, L., and Cohen,Marc. 2015. Herbs & Natural Supplements An Evidence-based guide Volume 2. 4th ed. Australia: Elsevier.

Abbaspour, N., Hurrell, R., & Kelishadi, R. 2014. “Review on iron and its importance for human health”. Journal of research in medical sciences : the official journal of Isfahan University of Medical Sciences, 19. 2 (Feb); 164–174. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3999603/

Linus Pauling Institute - Micronutrient Information. 2019. Iron. https://lpi.oregonstate.edu/mic/minerals/iron

Aggett PJ. Iron. In: Erdman JWJ, Macdonald IA, Zeisel SH. 2012. Present Knowledge in Nutrition. 10th edn. Wiley-Blackwell.

Dichtl, S., Haschka, D., Nairz, M., Seifert, M., Volani, C., Lutz, O., Weiss, G. 2018. “Dopamine promotes cellular iron accumulation and oxidative stress responses in macrophages”. Biochemical Pharmacology, 148 (feb): 193-201. https://doi.org/10.1016/j.bcp.2017.12.001

Magnesium is a vital mineral that helps with more than 300 important processes in the body. It’s needed for making energy, muscle movements, heart health, and nervous system function. More people are becoming low in magnesium due to processed foods, not eating enough, and lifestyle habits. Magnesium is crucial for energy production, muscle function, nerve health, and the release of brain chemicals. (Jahnen-Dechent & Ketteler 2012).

Energy Levels

• On a cellular level, magnesium helps enzymes that are needed to make energy. It plays a role in ATP, the molecule that carries energy, and helps break down glucose for energy while also supporting energy-producing cycles. (Jahnen-Dechent & Ketteler 2012).
  
• Turning dietary carbohydrates and fats into energy needs reactions that depend on magnesium. (Linus Pauling Institute 2019).
  
  

Muscle Support

• Not getting enough magnesium or losing too much can cause muscle weakness, spasms, cramps, numbness, and tingling.(Braun & Cohen 2015, 679).
  
• Magnesium is important for both relaxing and contracting muscles because it helps move ions across cell membranes. (Linus Pauling Institute 2019).
  
• Research suggests that magnesium might help treat leg muscle cramps. (Roffe et al. 2002).
  
  

Nervous System

• Feeling more anxious can be connected to not getting enough magnesium. Research suggests that magnesium helps control the HPA Axis, which is the system in our body that manages stress. (Sartori et al. 2012).
  
• Stress raises the body's need for magnesium. The hormones released when you're stressed can also lower your magnesium levels. (Braun & Cohen 2015, 679).
  
  
• Magnesium helps control various functions in the central nervous system. If you don’t have enough magnesium, it can lead to neurological problems or diseases. (Grober et al. 2015).
  

Cardiovascular System

• Evidence shows that getting enough magnesium helps protect against heart disease. Magnesium plays a protective role for heart health. (Braun & Cohen 2015, 682), (DiNicolantonio et al, 2018).
  
  
• In the heart, magnesium helps relax blood vessel muscles by blocking calcium channels. (Braun & Cohen 2015, 682).
  
  
• Studies show that not getting enough magnesium is connected to various heart and blood vessel diseases. (Braun & Cohen 2015, 682).
  
  

References
Braun, L., and Cohen,Marc. 2015. Herbs & Natural Supplements An Evidence-based guide Volume 2. 4th ed. Australia: Elsevier.

Walker, AF., Marakis, G., Christie, S. Byng. 2003. “Mg citrate found more bioavailable than other Mg preparations in randomised, double-blind study.” Magnesium Research. 16. 3: 183-91. https://www.ncbi.nlm.nih.gov/pubmed/14596323

Jahnen-Dechent, W., Ketteler, M. 2012. “Magnesium Basics”. Clinical Kidney Journal 5, 1 (Feb): 3-14. https://dx.doi.org/10.1093%2Fndtplus%2Fsfr163

Linus Pauling Institute - Micronutrient Information. 2019. Magnesium. https://lpi.oregonstate.edu/mic/minerals/magnesium

Roffe, C., Sills, S., Crome, P., Jones, P. 2002. “Randomised, cross-over, placebo-controlled trial of magnesium citrate in the treatment of chronic persistent leg cramps’. Medical Science Monitor: International medical journal of experimental and clinical research 8, 5 (May): 326-30.

Sartori, SB., Whittle, N., Hetzenauer, A., Singewald, N. 2012. “Magnesium deficiency induces anxiety and HPA axis dysregulation: modulation by therapeutic drug treatment.” Neuropharmacology. 62, 1 (Jan): 304-12. https://doi.org/10.1016/j.neuropharm.2011.07.027

Grober, U., Schmidt, J., Kisters, K. 2015. “Magnesium in Prevention and Therapy.” Nutrients 7, 9 (Sep): 8199-8226. https://www.mdpi.com/2072-6643/7/9/5388

DiNicolantonio, JJ., Liu, J., O’Keefe, JH. 2018. “Magnesium for the prevention and treatement of cardiovascular disease.” Open Heart, 5. 2. http://dx.doi.org/10.1136/openhrt-2018-000775

Vitamin B12, also called cobalamin, is a water-soluble vitamin mainly found in animal products. It's crucial for the proper function of all body cells and helps turn food into energy for your cells. B12 helps process carbohydrates, fats, and proteins, and converts this energy into ATP, which cells use. It also helps produce red blood cells and prevent anemia, which can cause tiredness and weakness.

Energy

• Vitamin B12 helps make a key molecule called succinyl-CoA in the citric acid cycle, which is important for releasing energy from the food we eat. (Linus Pauling Institute 2020).
  
  
• Vitamin B12 is crucial for making energy in cells and for energy metabolism. (O’Leary 2010) (NIH 2020).
  
  

Brain Health/ Nervous System

• Vitamin B12 helps build the protective coating around nerves, called the myelin sheath. Without enough B12, this coating can break down, leading to nerve and neurological problems.(Braun & Cohen 2015, 1099).
  
  
• Vitamin B12 is crucial for making neurotransmitters, which are chemicals that help send messages in the brain. (Linus Pauling Institute 2020).
  
  

Cognition

• A lack of vitamin B12 can lead to problems with how well your sensory and motor nerves work.(Leishear et al. 2012).
  
  
• Vitamin B12 helps keep your brain working well and supports mental function. (Morris 2012) (Horvat et al. 2016).
  
  

Immune System

• Vitamin B12 helps regulate and support the immune system at the cellular level. (Tamura et al. 1999).
  
  

References
Tamura, J., Kubota, K., Murakami, H., Sawamura, M., Matsushima, T., Tamura, T., Saitoh, T., Kurabayshi, H., & Naruse, T. 1999. ‘Immunomodulation by vitamin B12: augmentation of CD8+ T lymphocytes and natural killer (NK) cell activity in vitamin B12-deficient patients by methyl-B12 treatment”. Clinical and experimental immunology, 116. 1: 28–32. https://doi.org/10.1046/j.1365-2249.1999.00870.x

Braun, L., and Cohen,Marc. 2015. Herbs & Natural Supplements An Evidence-based guide Volume 2. 4th ed. Australia: Elsevier.

Linus Pauling Institute - Micronutrient Information. 2019. Vitamin B12. https://lpi.oregonstate.edu/mic/vitamins/vitamin-B12

Leishear, K., Boudreau, RM., Studenski, Ferrucci, L., Rosano, C., deRekeneire, N., Houston, DK., Kritchevsky, SB., Schwartz, AV., Vinik, AI., Hogerbost, E., Yaffe, K., Harris, TB., Newman, AB., Strotmeyer, ES. 2012. “Relationship Between Vitamin B12 and Sensory and Motor Peripheral Nerve Function in Older Adults”. Journal of the American Geriatrics Society, 60. 6 (Jun): 1057-63. doi: 10.1111/j.1532-5415.2012.03998.x.

Morris M. S. 2012. “The role of B vitamins in preventing and treating cognitive impairment and decline”. Advances in nutrition (Bethesda, Md.), 3. 6: 801–812. https://doi.org/10.3945/an.112.002535

Horvat, P., Gardiner, J., Kubinova, R., Pajak, A., Tamosiunas, A., Schöttker, B., Pikhart, H., Peasey, A., Jansen, E., & Bobak, M. (2016). Serum folate, vitamin B-12 and cognitive function in middle and older age: The HAPIEE study. Experimental gerontology, 76, 33–38. https://doi.org/10.1016/j.exger.2016.01.011

O'Leary, F., & Samman, S. (2010). Vitamin B12 in health and disease. Nutrients, 2(3), 299–316. https://doi.org/10.3390/nu2030299

National Institutes of Health. 2020. Vitamin B12. https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/

Vitamin D is a fat-soluble vitamin that helps control calcium levels in the body and is essential for strong bones. You can get vitamin D from food, supplements, or make it in your skin when you're exposed to sunlight. Unlike many vitamins, vitamin D can be both consumed and produced by the body, but you need enough sunlight for the body to make it.

Bone Health

• Vitamin D is best known for keeping bones healthy by helping to balance calcium and phosphorus levels in the body. (Braun & Cohen 2015, 1130).
  
• Clinical studies show that taking vitamin D supplements can improve both the strength and amount of bone. (Braun & Cohen 2015, 1130).
  
• Vitamin D helps keep bones healthy by encouraging the process of breaking down old bone tissue so new bone can be made. (Linus Pauling Institute 2020).
  
• Getting enough vitamin D is crucial for keeping bones strong and lowering the risk of fractures. (Laird et al. 2010).
  
  

Immune System

• Many immune system cells have vitamin D receptors, where it helps boost the body's immune response. (Aranow 2012).
  
• A lack of vitamin D can weaken the immune system and may lead to problems like autoimmune conditions, where the body attacks itself.(Linus Pauling Institute 2020).
  
• Vitamin D helps strengthen the immune system’s response to bacteria and viruses by supporting the development of immune cells and boosting their activity. (Brown et al. 1999).
  
  

References
Braun, L., and Cohen,Marc. 2015. Herbs & Natural Supplements An Evidence-based guide Volume 2. 4th ed. Australia: Elsevier.

Nowson, CA., Margerison, C. 2002. “Vitamin D intake and vitamin D status of Australians”. The Medical Journal of Australia, 177. 3: 149-152. 10.5694/j.1326-5377.2002.tb04702.x

Linus Pauling Institute. 2020. Micronutrient information center Vitamin D. https://lpi.oregonstate.edu/mic/vitamins/vitamin-D

Brown, AJ., Dusso, A., Slatopolsky, E. 1999. “Vitamin D.” The American Journal of Physiology, 277. 2 (Aug): 157-75. 10.1152/ajprenal.1999.277.2.F157

Laird, E., Ward, M., McSorley, E., Strain, JJ., Wallace, J. 2010. “Vitamin D and Bone Health; Potential Mechanisms.” Nutrients, 2. 7 (Jul): 693-724. 10.3390/nu2070693

Aranow, C. 2012. “Vitamin D and the immune system.” Journal of Investigative Medicine, 59. 6 (Aug): 881-886. 10.231/JIM.0b013e31821b8755