These 40 nutrients must be eaten. The human body cannot make them. Number 40 is quite contentious, and many trace minerals are not included in the list because most are available in sufficient quantities in normal diets or are not strictly necessary.
| Category | Nutrient | Essential? | Why Essential? (Cannot Be Made) | RDA / AI (Adults) | Key Sources |
|---|---|---|---|---|---|
| VITAMINS | |||||
| 1 | Vitamin A (retinol, retinal, retinoic acid) | YES | No retinal synthesis pathway | 700–900 µg RAE | Liver, carrots, sweet potato |
| 2 | Vitamin B₁ (Thiamine) | YES | No TPP synthesis | 1.1–1.2 mg | Pork, grains, legumes |
| 3 | Vitamin B₂ (Riboflavin) | YES | No FAD/FMN synthesis | 1.1–1.3 mg | Dairy, eggs, leafy greens |
| 4 | Vitamin B₃ (Niacin) | YES | Inefficient from Trp (60:1 ratio) | 14–16 mg NE | Meat, fish, peanuts |
| 5 | Vitamin B₅ (Pantothenic Acid) | YES | No CoA synthesis | 5 mg (AI) | Chicken, avocado, mushrooms |
| 6 | Vitamin B₆ (Pyridoxal, Pyridoxamine, Pyridoxine) | YES | No PLP synthesis | 1.3–1.7 mg | Chickpeas, salmon, potato |
| 7 | Vitamin B₇ (Biotin) | YES | No biotin synthase | 30 µg (AI) | Eggs, nuts, seeds |
| 8 | Vitamin B₉ (Folate) | YES | No DHF → THF pathway | 400 µg DFE | Leafy greens, lentils, citrus |
| 9 | Vitamin B₁₂ (Cobalamin) | YES | No corrin ring synthesis | 2.4 µg | Animal products only |
| 10 | Vitamin C (Ascorbic Acid) | YES | Lost GULO gene (primates) | 75–90 mg | Citrus, bell peppers, kiwi |
| 11 | Vitamin D | CONDITIONAL | Made in skin with UVB → but insufficient in most | 15–20 µg (600–800 IU) | Sunlight, fatty fish, fortified milk |
| 12 | Vitamin E (Tocopherols/Tocotrienols) | YES | No chromanol ring synthesis | 15 mg | Nuts, seeds, spinach |
| 13 | Vitamin K (K₁ & K₂)wph@wphosting.hostmelee.com | CONDITIONAL | Gut bacteria make K₂ → but not enough/reliable | 90–120 µg (AI) | Kale (K₁), natto (K₂) |
| AMINO ACIDS | |||||
| 14 | Histidine | YES | No imidazole synthesis | ~14 mg/kg | Meat, quinoa, soy |
| 15 | Isoleucine | YES | No BCAA synthesis | ~19 mg/kg | Eggs, dairy, seeds |
| 16 | Leucine | YES | No BCAA synthesis | ~42 mg/kg | Chicken, lentils, whey |
| 17 | Lysine | YES | No AAA pathway | ~38 mg/kg | Fish, beans, quinoa |
| 18 | Methionine | YES | No sulfur-AA synthesis | ~19 mg/kg | Eggs, Brazil nuts, fish |
| 19 | Phenylalanine | YES | No aromatic ring synthesis | ~33 mg/kg (with Tyr) | Meat, soy, dairy |
| 20 | Threonine | YES | No pathway | ~20 mg/kg | Cottage cheese, turkey |
| 21 | Tryptophan | YES | No indole synthesis | ~5 mg/kg | Turkey, pumpkin seeds |
| 22 | Valine | YES | No BCAA synthesis | ~24 mg/kg | Peanuts, mushrooms |
| FATTY ACIDS | |||||
| 23 | Linoleic Acid (ω-6) | YES | No Δ12 or ω-6 desaturase | 12–17 g (AI) | Vegetable oils, nuts |
| 24 | α-Linolenic Acid (ω-3) | YES | No ω-3 desaturase | 1.1–1.6 g (AI) | Flaxseed, chia, walnuts |
| MACROMINERALS | |||||
| 25 | Calcium | YES | Element — cannot be made | 1,000–1,200 mg | Dairy, kale, sardines |
| 26 | Phosphorus | YES | Element | 700 mg | Meat, dairy, grains |
| 27 | Magnesium | YES | Element | 310–420 mg | Spinach, almonds, black beans |
| 28 | Sodium | YES | Element | <2,300 mg (AI) | Salt, processed foods |
| 29 | Potassium | YES | Element | 2,600–3,400 mg (AI) | Banana, potato, avocado |
| 30 | Chloride | YES | Element | <2,300 mg (with Na) | Salt, seaweed |
| 31 | Sulfur | YES | Element (from Met/Cys) | No RDA | Protein-rich foods |
| TRACE MINERALS | |||||
| 32 | Iron | YES | Element | 8–18 mg | Red meat, lentils, spinach |
| 33 | Zinc | YES | Element | 8–11 mg | Oysters, beef, chickpeas |
| 34 | Copper | YES | Element | 900 µg | Liver, shellfish, seeds |
| 35 | Manganese | YES | Element | 1.8–2.3 mg (AI) | Nuts, whole grains, tea |
| 36 | Iodine | YES | Element | 150 µg | Iodized salt, seaweed, fish |
| 37 | Selenium | YES | Element | 55 µg | Brazil nuts, tuna, eggs |
| 38 | Molybdenum | YES | Element | 45 µg | Legumes, grains, nuts |
| 39 | Chromium | YES | Element | 20–35 µg (AI) | Broccoli, grape juice |
| 40 | Fluoride | BENEFICIAL | Element — not strictly essential | 3–4 mg (AI) | Fluoridated water, tea |
