Essential Nutrients Guide

Macronutrients

• Air (for dioxygen)

• Water

• Energy (calories) from either of the three sources below:

  • Fat

  • Protein

  • Carbohydrates

• Protein (for structure and metabolism)

  • Provides essential amino acids, including bioavailable nitrogen and sulfur

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Meso and Micronutrients

Nine Essential Amino Acids

They build proteins and neurotransmitters essential for growth, repair, and immune function.

• Histidine

• Isoleucine

• Leucine

• Lysine

• Methionine (contains sulfur)

• Phenylalanine

• Threonine

• Tryptophan

• Valine

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Two Essential Fatty Acids

Required for brain function, hormone production, and cellular health.

• Alpha-linolenic acid (ALA) – Omega-3

• Linoleic acid (LA) – Omega-6

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Vitamins

Organic compounds critical for metabolism and cellular function.

• Vitamin A (pre‑formed retinoids: retinol/retinyl esters; provitamin A carotenoids—e.g. β‑carotene—convert inefficiently)

• Vitamin B1 (thiamine)

• Vitamin B2 (riboflavin)

• Vitamin B3 (niacin: nicotinic acid & nicotinamide)

• Vitamin B5 (pantothenic acid)

• Vitamin B6 (pyridoxine, pyridoxal, pyridoxamine)

• Vitamin B7 (biotin)

• Vitamin B9 (folate; synthetic folic acid must be reduced → 5‑MTHF)

• Vitamin B12 (cobalamins, chiefly methyl‑ & adenosyl‑)

• Vitamin C (ascorbic acid & ascorbate salts)

• Vitamin D (cholecalciferol D3 > ergocalciferol D2)

• Vitamin E (α‑tocopherol dominant; tocotrienols also active)

• Vitamin K1 (phylloquinone)

• Vitamin K2 (menaquinones—e.g. MK‑4, MK‑7)

Other Essential Organic Nutrients

• Choline – Critical for liver function and neurotransmitters

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Essential Minerals (needed for the elements)

Essential for enzymes, nerve signaling, bone health, and other vital processes.
Must be consumed in bioavailable, non-toxic forms.

• Potassium

• Sodium

• Chloride

• Calcium

• Magnesium

• Phosphorus

• Iron

• Zinc

• Copper

• Manganese

• Iodine

• Chromium

• Molybdenum

• Selenium

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Possibly Essential or Beneficial Minerals

Still under investigation for essentiality in humans, but evidence suggests potential roles.

• Boron

• Silicon

• Lithium

• Vanadium