Below are 30 truly key “ingredients”—from food, water, and supplements—that show up again and again in human health, metabolism, brain function, repair, and resilience. These aren’t trends; they’re foundational.
I’ve grouped them so they make sense, not just a random pile.
🥗 Core Food-Derived Nutrients (the backbone)
- Complete protein – tissue repair, enzymes, hormones
- Essential amino acids (esp. lysine, methionine, tryptophan)
- Omega-3 fatty acids (EPA/DHA) – brain, heart, inflammation control
- Dietary fiber – gut health, glucose control, detox
- Complex carbohydrates – cellular energy, nervous system fuel
- Healthy fats (olive oil, avocado fats) – membranes, hormones
- Choline – liver health, memory, neurotransmitters
- Sulfur-containing foods (eggs, onions, garlic) – detox & connective tissue
- Polyphenols (berries, tea, cocoa) – antioxidant signaling
- Fermented foods – microbial diversity, immune balance
💧 Water & Electrolyte Foundations
- Clean water – cellular transport, detox, temperature regulation
- Sodium – nerve signaling, blood volume
- Potassium – heart rhythm, muscle contraction
- Magnesium – over 300 enzyme systems, relaxation, sleep
- Chloride – stomach acid, digestion
(Hydration without electrolytes ≠ real hydration)
🧠 Essential Vitamins (cofactors, not “boosters”)
- Vitamin D – immune modulation, bone, mood
- Vitamin B1 (Thiamine) – brain energy, nerves
- Vitamin B6 – neurotransmitter synthesis
- Vitamin B12 – myelin, red blood cells
- Folate (B9) – DNA repair, methylation
- Vitamin C – collagen, immune defense
- Vitamin A (retinoids / carotenoids) – vision, epithelial repair
⚙️ Trace Minerals (small amounts, huge impact)
- Iron – oxygen transport
- Zinc – immunity, hormones, wound healing
- Selenium – thyroid, antioxidant enzymes
- Iodine – thyroid hormones
- Copper – connective tissue, iron metabolism
- Manganese – cartilage, antioxidant enzymes
🧬 Gut, Cell & Repair Support
- Probiotics / prebiotics – immune regulation, gut-brain axis
- Antioxidant systems (glutathione support via glycine + cysteine)