SYL Keto

Function: protein synthesis, immune function , gut health , nitrogen transport , stress and recovery

When deficient: muscle breakdown , impaired immune function , gut problems , delayed recovery after exercise , disorder in nitrogen balance

In what diet: red meat, chicken, turkey , fish and seafood , eggs and dairy products, legumes, nuts and seeds , soy products, green leafy vegetables, brassicas, wheat germ

Relevant diets where extra L Glutamine may be useful: muscle-building diets, paleo diet, keto diet

Function: vegetable protein source

In which food: brown rice

Function: energy metabolism, muscle function, nervous system, bone health, heart health, blood sugar regulation, immune system

When deficient: muscle cramps, fatigue, and problems with nerve and heart function.

In which foods: almonds, cashews, pumpkin seeds, sunflower seeds, leafy vegetables, whole grains, legumes, salmon, mackerel, halibut avocados, bananas, dairy products, dark chocolate

Relevant diets where extra Magnesium may be useful: keto diet

Function: antioxidant action, immune system support, collagen formation, iron absorption, neurotransmitter production, antihistamine action, regeneration of vitamin

In case of deficiency: scurvy, reduced immunity, fatigue, joint and muscle pain, skin problems, bleeding gums, iron absorption

In what foods: citrus fruits, berries, kiwis, peppers, green leafy vegetables, tomatoes, melons, tropical fruits, sweet potatoes

Relevant diets where extra Vitamin C may be useful: keto diet, gluten-free diet, low-calorie diet

Function: calcium and phosphorus absorption, bone health, immune system support, cell growth and differentiation, regulation of gene expression, blood pressure regulation, insulin production

In case of deficiency: weakened bones, muscle weakness, and increased risk of fractures

In what foods: oily fish (such as salmon and tuna), egg yolks, foods enriched with vitamin D, such as some dairy products and breakfast cereals.

Relevant diets where extra Vitamin D may be useful: vegetarian or vegan diet, gluten-free diet, restricted-sunlight diet, elderly diet

Function: thyroid function, metabolism, growth and development, immune system

If deficient: goitre (enlargement of the thyroid gland), hypothyroidism (a slow thyroid gland), neurological problems in children, such as cretinism.

In which foods: salmon, cod, tuna, prawns, mussels, seaweed and algae, iodised salt

Relevant diets where extra Iodine may be useful: vegetarian or vegan diet, gluten-free diet, restricted-salt diet

Function: energy production, nervous system, carbohydrate metabolism, heart function, digestion, cognitive function

In which foods: whole grain cereals, pork, nuts and seeds, legumes, fish, pork

Relevant diets where extra Vitamin B1 may be useful: refined low-carbohydrate diets, alcoholics or people with alcohol abuse, gastric bypass surgery, vegetarian or vegan diets

Function: DNA synthesis, red blood cell formation, neural tube development, amino acid synthesis, conversion of homocysteine

When deficient: anaemia: resulting in fatigue, neural tube defects in the foetus, megaloblastic anaemia, gastrointestinal symptoms, impaired immune function, reduced growth in children, cognitive problems

In which foods: leafy vegetables, legumes, nuts and seeds, avocados, citrus fruits, bananas, whole grain cereals

Relevant diets where extra Vitamin B9 may be useful: pregnancy diet, vegetarian or vegan diet, general fertility diet, anaemia diet

Function: oxygen transport, energy production, immune system, cognitive function

When deficient: anaemia, fatigue, weakness, headaches and impaired immune function.

In which foods: * heme iron: This type of iron is found in animal products such as meat, poultry and fish. * non-heme iron: This type of iron is found in plant sources such as legumes, nuts, seeds and green leafy vegetables, as well as fortified cereals. The absorption of non-heme iron is less efficient than that of heme iron.

Relevant diets where extra iron may be useful: vegetarian or vegan diet, gluten-free diet, for women during menstruation, for pregnant women