Vitamin C or L-ascorbic acid or L-ascorbate is an essential nutrient for humans and certain other animal species, in which it functions as a vitamin. In living organisms, ascorbate is an anti-oxidant, since it protects the body against oxidative stress.[1] It is also a cofactor in at least eight enzymatic reactions, including several collagen synthesis reactions that cause the most severe symptoms of scurvy when they are dysfunctional. In animals, these reactions are especially important in wound-healing and in preventing bleeding from capillaries.

Vitamin A - the eye vitamin - retinol


Vitamin A is a fat-soluble vitamin, which primarily is involved in the process of vision. The formation of vision pigments in the retina is supported by vitamin A. Further it performs the building and the normal functioning of the skin and the oral-, lung-, intestinal-, renal- and genital mucosa. There vitamin A protects from infections and environmental damages.

Vitamin B1 - the memory vitamin – thiamin


Vitamin B1 provides the decomposition of carbohydrates... Vitamin B1 is important in the metabolism of carbohydrates. Carbohydrates are split up into the smallest utilisable units – into glucose. Our nerves and the brain are dependent on a continuous supply with glucose. If vitamin B1 is missing, the decomposition of carbohydrates may be deficient. This as a consequence may lead to lassitude, fatigue and excitability.

Vitamin B2 - the energy vitamin – riboflavin

Energy production... Vitamin B2 is needed for the energy production in our cells. A vitamin B2 deficiency may easily cause fatigue, lassitude and an energy deficit.

Vitamin B2 and fat burning... To start up body's own fat burning, our body needs vitamin B2 among others. Thus we should always take enough vitamin B2 – only that way body-fat may be decomposed. Don't forget – vitamin B2 is water soluble and therefore cannot be stored! We have to take it daily!

But not only diet-willed people profit by sufficient vitamin B2, also endurance sportsmen and –women. After about 20 minutes of endurance sport our body begins to obtain more and more energy from the decomposition of fat and therefore takes up vitamin B2. That means: For runners it is worth to take an additional vitamin B2 dose.

Vitamin B12 - the Alzheimer-vitamin – cobalamin

As the only B-vitamin, vitamin B 12 may be stored by the body. The liver contains pools, that may be enough for 10 – 12 years.
Haematopoieses… Vitamin B 12 plays its part in the regeneration of cells. In this it works together with folic acid. A deficiency of vitamin B 12 filtrates folic acid out of the cell into the blood. The cell suffers from a folic acid deficiency, while in the blood serum sufficient amounts are present. In blood examinations therefore always define both vitamins.

And remember – also at increased homocystein-values vitamin B 6, vitamin B 12 and folic acid are an unbeatable team. Basically vitamin B 12 is absorbed more easily by the body, if all vitamins of the B-complex are present. But also vitamin A, C, E and calcium stimulate the absorption.

Vitamin B6 - the nerve vitamin - pyridoxine

Nerve messengers... Aggressiveness, lack of concentration, depressions, sleeplessness arise, if our nerve messengers are built insufficiently. Now, these messengers are all built up from protein. If our body takes protein from food, he needs vitamin B6 to be able to utilize it. A vitamin B6 deficiency thus has the same effect than a protein deficiency! This because protein cannot be utilized without vitamin B6 and is therefore excreted.
The following basic rule should be remembered: The more protein we eat, the more vitamin B6 we need! If you take the double amount of protein for the build-up of muscles in form of protein concentrates, you also need an additional vitamin B6 preparation.

Vitamin E - the anti aging vitamin - tocopherol

Vitamin E is an important antioxidant... The effects of vitamin E are very manifold and not straightforward completely even today. Mainly important is its effect as an antioxidant and a radical scavenger. It prevents, that unsaturated fatty acids and other sensible substances in the organism are destroyed by free radicals. Thus it protects the cell membranes and holds nerves, muscles, skin, red blood cells as well as heart and circulation in good condition. Vitamin E is – different to the other fat-soluble vitamins – stored in the organism only for a short time. Thus it has to be supplied regularly.

Iron - the oxygen-provider

Oxygen supply… Iron ist essential for the generation of red corpuscles, which supply the body with oxygen. A sufficient oxygen supply is enormously important: no concentration, no clear thoughts without oxygen in the brain, no sportive performance without oxygen in the muscle.
An iron deficiency shows itself in exsanguination, paleness, lassitude and fatigue! Also other symptoms may be found: deficiency in concentration, headache, loss of hair, shortness of breath, fluted and fragile nails, constant infections and loss of appetite.
Mainly women… should take care of a sufficient oxygen supply, as they may lose much iron during the menstrual period! Sufficient amounts of iron may ease menstrual pains. Thus it is important for you: Consume iron-rich food and consume food, from which iron may be absorbed well. These are mainly meat and meat-products. Green vegetable, lentils, beans, peanuts and enriched breakfast cereals add to the iron supply. Sufficient vitamin C and fructose play a decisive role at the same time, as they may improve the absorption of iron. Tannin, which gives tea its slightly bitter taste, in turn may hinder the absorption of iron. Also vegetable substances in cereals, mainly in the bran, may hinder the absorption. This may also be said for spinach and calcium. If you take drugs like antacids against an acidity of the stomach or tetracycline, which helps in acne and infections, you have to reckon, that the organism is able to utilize iron only insufficiently.
But not only women should particularly take care of iron, also sportsmen/women, vegetarians, people, who lost blood e.g. in a surgery or those, who are drinking much tea.
Blood count… Before you supplement iron, take a look at your blood count! Be geared to your ferritin-value. Is it abased, an iron deficiency is existent demonstrably.
Attention with a too high supply… Too high doses of iron may accelerate the ageing process and may increase the risk of heart diseases and infections.

Magnesium - the stress manager

Magnesium is involved in more than 300 enzyme-reactions. The mineral is part of the energy production as well as in the protection of cell membranes. Thus magnesium is stored in almost all body tissues and plays a decisive role in growth. Just as well important it is for strong bones and teeth, for a healthy circulation- and nervous system and in the muscle relaxation.
Magnesium versus stress… Magnesium calms the nerves, relaxes the muscles and lets the heart beat rhythmically. Stress advances, all but through an increased consumption, a magnesium deficiency. Who is stressed, almost always has a low magnesium level.
Muscle cramps… A magnesium deficiency shows itself – who does not know – in form of muscle cramps. But also vascular diseases, heart diseases, migraine, nervousness and high blood pressure can be caused by magnesium deficiency.

Zinc - the immune regulator - the immune regulator

After iron zinc is the second most frequent trace element in the human organism. It can mainly be found in hair, testicles, bones, muscles, ovaries, the prostate gland and in the islet cells of the pancreas.
Zinc deficiency… First of all symptoms of zinc deficiencies could be found in disturbances of growth and sexual aberrations. In the meantime over 300 enzymes are known, which need zinc, which are not fully functional without zinc. Other indications for a low zinc-level are: dry skin, eczema, slowed hair- and nail-growth, impaired smell and sight, loss of taste, poor appetite, frequent infections, delayed growth in childhood and a late instating of puberty.
Zinc strengthens the immune system… Lately the importance of zinc particularly for the immune system has become a subject of intensive research. In various studies it could be proven, that the additional taking of zinc has obviously lowered air passages infections. So vitamin C and zinc together assist a strong immune system. Zinc dissolves partly directly the so called virus covers. Thus zinc ointments are effective for example in fever blisters.
Skin diseases, acne… Another field of application for zinc-supplementation are skin diseases such as acne vulgaris, disturbances of wound healing, shank-ulcers and neurodermatitis. Zinc is also involved in the generation of creatine, which is needed by our skin, hair and nails.

Biotin is a coenzyme in the metabolism of fatty acids and leucine, and it plays a role in gluconeogenesis. Biotin is necessary for cell growth, the production of fatty acids, and the metabolism of fats and amino acids. It plays a role in the citric acid cycle, which is the process by which biochemical energy is generated during aerobic respiration. Biotin not only assists in various metabolic reactions but also helps to transfer carbon dioxide. Biotin may also be helpful in maintaining a steady blood sugar level. Biotin is often recommended for strengthening hair and nails. Consequently, it is found in many cosmetics and health products for the hair and skin, though it cannot be absorbed through the hair or skin itself.

Folic acid (also known as vitamin B9, vitamin Bc or folacin) and folate (the naturally occurring form), as well as pteroyl-L-glutamic acid, pteroyl-L-glutamate, and pteroylmonoglutamic acid are forms of the water-soluble vitamin B9. Folic acid is itself not biologically active, but its biological importance is due to tetrahydrofolate and other derivatives after its conversion to dihydrofolic acid in the liver
Vitamin B9 (folic acid and folate inclusive) is essential to numerous bodily functions ranging from nucleotide biosynthesis to the remethylation of homocysteine. The human body needs folate to synthesize DNA, repair DNA, and methylate DNA as well as to act as a cofactor in biological reactions involving folate. It is especially important during periods of rapid cell division and growth. Children and adults both require folic acid in order to produce healthy red blood cells and prevent anemia. Folate and folic acid derive their names from the Latin word folium (which means "leaf"). Leafy vegetables are a principal source, although, in Western diets, fortified cereals and bread may be a larger dietary source.

, also called pantothenate or vitamin B5 (a B vitamin), is a water-soluble vitamin. For many animals, pantothenic acid is an essential nutrient. Animals require pantothenic acid to synthesize coenzyme-A (CoA), and well as to synthesize and metabolize proteins, carbohydrates, and fats.
Pantothenic acid is the amide between pantoate and beta-alanine. Its name derives from the Greek pantothen (πάντοθεν) meaning "from everywhere" and small quantities of pantothenic acid are found in nearly every food, with high amounts in whole-grain cereals, legumes, eggs, meat, royal jelly, avocado, and yogurt. It is commonly found as its alcohol analog, the provitamin panthenol, and as calcium pantothenate. Pantothenic acid is an ingredient in some hair and skin care products.