Our immune system requires many diverse nutrients to ensure wellness and overall health. In a list of tools that support body maintenance, it is necessary to include nutrients. People tend to dispute if synthetic nutrients are as potent as natural, but the answer cannot be unambiguous. Both of them have the same chemical structure, but the production way differs.

Essential nutrients

Our body requires different types of nutrients. Among these could be mentioned vitamins such as A, C, D, E, K or B group of Vitamins (B1, B2, B3, B5, B6, B7, B9, B12), minerals such as Zinc and many more. While eating, people obtain vital nutrients through particular food sources. Even though, the issue occurs as mostly our daily meal lacks a required amount of nutritional foods. To ensure a stable supply and avoid never-ending worries about your every meal, synthetic nutrients are also a way out.

In this article, we will try to summarize those nutrients that are highly beneficial and that we often lack. We will try to briefly introduce the best natural sources that are rich with particular organic vitamins or minerals and leave you some space to decide which way - synthetic or natural - is eligible to you.

1. Vitamin B COMPLEX

Group of Vitamin B contains eight distinct water-soluble vitamins that implement metabolism as well as provide certain extra-benefits. As the B group of Vitamins are involved in various chemical processes, we can call it nearly the most needful complex of nutrients.

Thiamin or B1 plays a role in the energy-releasing process, DNA and RNA production and maintenance of the nerve system (scientific study here). If you are facing nerve system-related issues, it may be an indicator of Thiamin deficiency. Moreover, weakness, weight loss or heart malaise can also be side effects of B1 deficiency. To enrich your body with Thiamin from your daily diet, try to increase the number of peas, eggs and fruits, even fortified breakfast cereals.

Riboflavin or B2 also contributes to the energy-releasing process and nerve system support. B2 has an impact on your vision and skin condition, so the deficiency of it might cause raised sensitivity to the sun or skin-related issues. Milk, eggs and fortified cereals may be a great choice to enhance a level of B2 in your immune system.

Niacin or B3, as well as B2, has the same benefits, even this scientific study claims that Niacin ameliorates Parkinson’s disease, only deficiency symptoms differ from B2 as more related to the mental condition - raised aggression or weakness, sleep issues. The best natural sources of Niacin are tuna, sesame seeds and meat.

Let's move on to the B5 or Pantothenic Acid - another vitamin of B group that participates in the energy-releasing process. The primary and sufficient food sources are fortified cereals, potatoes, beef and chicken. Deficiency of B5 may result in acne or other skin diseases.

Vitamin B6 or Pyridoxine mainly assists with the use of collected energy and storage of it. Pyridoxine participates in the production of Haemoglobin, which carries oxygen through the body. Lack of B6 may induce neurological issues and more negative effects. To satiate with B6 eat meat, fish and bread.

The next in the line is B7 or Biotin, which rarely appears in natural products. Made by intestinal bacteria, B7 takes part in many inside processes: for instance, transfers carbon dioxide, breaks down the fat or supports healthy sugar levels. Lack of Biotin might affect your nails or hair growth.

Folate or B9 became known in 1933 as one of DNA and RNA producers. Our body does not produce Folate naturally, even though, such food sources as nuts, broccoli and synthetic supplements may help you. Anaemia might be a sign of Folate deficiency.

And the last one - Vitamin B12 or also known as Cobalamin. This one is essential in producing blood cells, besides, like all of the B vitamins, Cobalamin participates in the energy-releasing process and maintains your nerve system (scientific study here). To sum up, the best sources of all these natural vitamins are salmon, spinach, eggs, liver or milk.

Toxicity of each: the highest intake level of B1, B2, B5 and B7 is not known. But a too large amount of Niacin might cause vomiting or nausea. Pyridoxine surplus leads to the pain of extremities and neurological issues, same with Folate. Since those vitamins have its highest intake numbers, Cobalamin may be toxic, but the limiting quantity is not known. Despite that, the toxicity of B12 can result in spinal and skin issues.

2. Vitamin MK-7 (K2)

The primary function of MK-7 is to prevent the body from unstoppable bleeding - ensure blood clot. To divide Vitamin K in a more detailed way: it is a compound of Vitamin K1 and K2. We already mentioned the primary function of K1, but now let's move on the K2.

Vitamin K2 is a group of compounds responsible for bone maintenance. K2 activates osteocalcin - a protein, which carries calcium into bones. Deficiency of such vitamin leads to smaller amounts of osteocalcin, which causes bones-related issues and even Osteoporosis (scientific study here). Going further, Vitamin K2 also has an impact on your blood vessels, heart and brain health.

Foods, such as liver, meat or fermented products are rich with Vitamin K, so if you lack those foods in your daily diet, consider adding K2 in the form of the supplement.

3. Vitamin D3

Vitamin D has two forms - D2 and D3. We are talking about D3 because of several reasons, firstly, if you want to improve your vitamin D status, D3 is a better choice because of more effective enrichment. Secondly, D3 supplements have better quality than D2 supplements.

Vitamin D3 boosts the absorption of calcium and phosphorus. Both of them are the main participants in building bones and their maintenance. It is also one of the supplements that create protection for the immune system, especially beneficial during the cold season. People can naturally obtain D3 from animal-sourced foods such as fish oil, egg yolks, butter or liver.

Overdose of Vitamin D is a frequent occurrence, so carefully follow the dosage recommendations. If you are facing fatigue, vomiting or nausea, frequent urination, bone pain or issues with kidneys, do not eliminate a chance of Vitamin D toxicity.

4. Zinc

Zinc provides many different benefits, including support of the immune system (scientific study here), protein and DNA synthesis, maintenance of healthy growth and overall development. Zinc is an essential mineral that activates enzymes to boost metabolic processes and in such way ameliorates digestion.

Such symptoms as unbalanced development or wound healing impairment, loss of appetite, skin rashes or thinning hair, mood swings, chronic diarrhoea or delayed sexual matureness can show a deficiency of Zinc. Also, lack of Zinc causes vulnerability of your immune system, which is linked to higher risk catching the infection. But it is necessary to mention that toxicity of Zinc is also possible, so follow the dosage instructions to avoid such symptoms as decreased appetite, headache, nausea or vomiting, diarrhoea, lower "good" cholesterol levels or abdominal cramps.

To saturate Zinc through natural food sources, we recommend to include more meat (lamb, beef, bison, pork), shellfish (oysters, mussels, lobster or other) or legumes into your daily diet.

5. Vitamin C

It is never fair to exclude Vitamin C from the most vital and essential nutrients. This vitamin has several benefits, including the reduction of high blood pressure, also the risk of chronic or heart diseases. If you are facing iron deficiency, Vitamin C will aid in the improvement of iron status.

Another great benefit is related to your immune system as Vitamin C boosts the protection from catching a cold or other unwanted infections. Sometimes people relate this vitamin to memory and thinking improvement. To ensure the appropriate amount of Vitamin C, you should include more citrus fruit into your ordinary diet, also broccoli, peppers or some types of berries (blackcurrants or strawberries). The good news is that our organism is very tolerant to Vitamin C, but you still have to be aware of possible side effects that could strike in - flatulence, diarrhoea or upset stomach.

6. Copper

And last but not least - Copper. This nutrient provides many diverse health benefits, including maintenance of cardiovascular health, immune system, collagen production. The correct amount of Copper guarantees good functioning of your nerve system. It also aids in arthritis, Osteoporosis and other confusions that could be treated with antioxidants.

Similarly to Vitamin C, Copper has a low risk of toxicity, but some side effects can appear if the intake of Zinc or Vitamin C will be too high. Having absorption or genetic issues, also such conditions as Polyneuropathy, Demyelination or Myelopathy, may worsen your health and evoke severe side effects.

The primary indicators of deficiency are anaemia, Osteoporosis, decreased skin pigmentation or body temperature, bone fractures and thyroid issues. Hence to protect yourself from such malaise, you can take supplemental Copper or foods that are rich with Copper (beans, potatoes, chocolate, oysters, beef or liver).