Vitamin B1 (thiamin) is a water-soluble vitamin involved in digestion, helping the body convert food (carbohydrates) into fuel (glucose), which the body uses to produce energy. Vitamin B1 also supports a healthy brain and nervous system, healthy muscle and heart function and a healthy immune system.* It can also help to support healthy hair, skin and nails.* A 2001 study found that women who took 100 mg of thiamine (vitamin B1) daily reported a significant reduction in menstrual cramps.7
Vitamin B2 (riboflavin- 5- phosphate) is the active form of vitamin B2, and is more readily used by the body than any other form of vitamin B2. It plays a key role in the activation and conversion of other b vitamins. Vitamin B2 is important for fat and glucose metabolism, red blood cell synthesis, and the production and regulation of certain hormones. It is also important to support energy production, and healthy skin.* In a 3-month, double-blind, placebo-controlled study of 55 people with migraines, riboflavin significantly reduced the frequency and duration of migraine attacks.8
Vitamin B3 (niacinamide) is a water-soluble vitamin required for energy production. It also helps support cardiovascular health, circulation, healthy skin, and functioning of the nervous and digestive systems.* Niacinamide may also play a role in glucose control and is important particularly in times of stress.* A 1998 study suggests that niacinamide may improve blood sugar control in type 2 (adult-onset) diabetes.9
Vitamin B5 (d-calcium pantothenate) is important in the utilization of fats and carbohydrates and energy production in the body. It is also involved in the production of adrenal hormones and may be particularly important in times of stress.* Vitamin B-5 also helps to support and maintain a healthy nervous system, and is involved in production of red blood cells, muscle health and proper intestinal function.*
Vitamin B6 (pyridoxal- 5-phosphate) is a water-soluble vitamin that has a wide variety of functions in the body with far-reaching effects on both physical and mental health. As with the other B vitamins, vitamin B6 is involved in supporting energy metabolism in the body. In addition, vitamin B6 is required for many brain functions and as such, helps to support a healthy nervous system.* Vitamin B6 (along with folic acid and vitamin B12) may also support cardiovascular health by supporting healthy levels of homocysteine.* Vitamin B6 may also be helpful in supporting hormonal, skin and muscle health.* A 2001 study in the American Journal of Clinical Nutrition found vitamin B6 effective in reducing homocysteine levels and thus, also a protective agent against heart disease.10
Vitamin B12 (methylcobalamin) is a water-soluble vitamin that, along with the other B vitamins, is involved in energy production. Vitamin B12 is also involved in DNA synthesis and has an important role in the formation of red blood cells, thus helping to prevent anemia.* Vitamin B12 also has an essential role in nerve function and mental health.* Along with folic acid and vitamin B6, it supports a healthy cardiovascular system by supporting healthy levels of homocysteine.* It may also help to support healthy hair, skin and nails.* Studies suggest at least 10-20% of the elderly are deficient in vitamin B12.12,13
Biotin (Vitamin B7) is a water-soluble B vitamin that is involved in protein, carbohydrate and fat metabolism and supports energy production. It also helps to promote healthy skin, hair and nails, as well as nerve and muscle tissue.*
Methylfolate is the metabolically active form of folic acid, which plays a vital role in DNA synthesis and repair, energy production and red cell formation.* L-methylfolate is the only form of folic acid that crosses the blood-brain barrier and plays a role in neurotransmitter synthesis. It may help to support mental function and emotional health.* A 2012 study of 75 adults with major depressive disorder showed that the participants who received l-methylfolate in addition to continued SSRI treatment showed significantly higher response rates and depression symptom score changes than those who received placebo.14
Selenium is an essential trace mineral that works along with vitamin E as a powerful antioxidant, helping to fight cell-damaging free radical damage in the body. Through its powerful antioxidant and detoxification properties, selenium may help support both cardiovascular and liver health.* Along with zinc, it may also help to support prostate health.* A recent review found that men who took selenium experienced an overall reduction in the incidence of cancer. In addition, selenium supplementation appeared to modestly lower cancer mortality in both men and women.24
Zinc is a mineral that plays a vital role in growth and development, maintaining a healthy immune system, skin health and healing, supporting normal vision and taste, and promoting the synthesis of collagen in bone tissue.* It also may help support the prostate gland and reproductive health.* Zinc also may help support mental health and healthy blood sugar levels.* A recent review which included 394 healthy children, found that the groups who took zinc had fewer colds, school absences, and prescriptions for antibiotics.28
Ashwagandha is an herb commonly used in Ayurveda (the traditional medicine of India) for a wide variety of conditions. It has antioxidant, adaptogenic, and anti-inflammatory properties and may be helpful to support the body's response to stress.* It may also help to support the immune system as well as mental health and overall wellness.* In a 2000 study in the journal Phytomedicine , ashwagandha was shown to be as effective as some tranquilizers and antidepressant drugs.29
North American ginseng is an herb that has adaptogenic properties, which may help the body to increase tolerance to various stressors (mental, physical, environmental).* It also is thought to have a calming effect and has been used to support mental health, fatigue and to promote sleep. Ginseng also may help support healthy circulation and gastrointestinal health, as well as aid the assimilation of vitamins and minerals. *A 2005 double-blind, placebo-controlled study of 323 people found that an extract of American ginseng taken at 400 mg daily may help prevent the common cold. Participants who used the extract over 4 months experienced a reduced number of colds as compared to those taking the placebo. Benefits were also seen in the percentage of participants who developed two or more colds, and the severity and duration of cold symptoms that did develop.35
Milk thistle is known to protect liver function and support detoxification in the body.* It may also help to support healthy spleen and kidneys and support healthy metabolism and skin.* Preliminary evidence also hints that milk thistle may help reduce breast cancer risk.37
Saw palmetto may help support prostate health and the health of the urinary tract in men.* It may also promote healthy hair growth in men and women.* A 2002 double-blind study of 811 men compared saw palmetto to a standard drug. Both treatments proved equally effective. However, saw palmetto caused fewer side effects than the drug and caused prostate shrinkage, while the drug caused slight enlargement.39
Nettle is an herb that has diuretic properties and may help support the health of the prostate.* It is also often used as an anti-allergic and to help support healthy hair.* In a 2006 double-blind, placebo-controlled study, nettle root was found to be significantly more effective than placebo on all major measures of BPH severity.43
L-arginine is an amino acid that stimulates nitric oxide, a compound involved in circulatory and immune function. It also may help support lean muscle and metabolism of fat.* In addition, l-arginine helps support collagen synthesis and therefore may be helpful for healing and tissue repair.* It may also support male sexual function.* Three double-blind, placebo-controlled studies of individuals with congestive heart failure found that oral arginine could significantly improve symptoms as well as objective measurements of heart function.54,55,56
L- carnitine helps transport long-chain fatty acids so they can be metabolized into energy. This is particularly important in organs such as the heart, which uses fatty acids as a primary source of energy. Therefore, l-carnitine may help support heart health, in addition to supporting healthy fat metabolism and liver health.* It may also help to regulate blood sugars.* In one controlled study of individuals with exercise-induced angina, it was found that those taking carnitine showed improvement in several measures of heart function, including a significantly greater ability to exercise without chest pain.57
Choline is a member of the B Complex family that works along with inositol to metabolize fats and cholesterol in the body and supports healthy liver function.* It also works along with other B vitamins to support healthy hair and skin.* It also is used to synthesize acetylcholine, a critical neurotransmitter needed for healthy brain function.* A 2004 study in the Journal of Neurophysiology concluded that choline intake during pregnancy may boost cognitive function, improve learning and memory and the brain's vulnerability to toxins during childhood, as well even diminish age-related memory decline conferring protection later in life.75
Inositol is considered a vitamin-like substance related to the B-complex vitamins. It works along with choline to metabolize fats and cholesterol in the body and support healthy liver function.* It is also a primary component of cellular membranes and plays an essential role in nervous system health and mental function.* It also helps to support healthy hair.* A 2001 double-blind, crossover study compared inositol to the antidepressant drug fluvoxamine (Luvox), a medication related to Prozac. The results showed that the supplement was at least as effective as the drug.82
Lutein is a naturally occurring carotenoid found in certain vegetables and fruits (especially those with deep green, orange, and yellow coloring). Lutein is a potent antioxidant that is found in high concentrations in the eyes and may help support healthy vision.* Lutein also helps support healthy skin and prostate health.* In a 2004 double-blind placebo-controlled study published in the journal Optometry, ninety people with dry-type macular degeneration were followed for 12 months. It was found that participants who had taken lutein alone or lutein plus the other nutrients showed improvements in vision, while no change in vision was seen in the placebo group.84
Lycopene is a naturally occurring carotenoid that gives fruits and vegetables their red color. It is particularly high in tomatoes and tomato products. It is an antioxidant that may support prostate, heart and skin health.* Additionally, a double-blind 2007 study found that lycopene showed great promise in treating gingivitis (periodontal disease).85
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