Magnesium: the quiet helper
Magnesium works in more than 300 body reactions. Nuts, seeds, beans and leafy greens are rich in it. A small handful of pumpkin seeds already gives a good share of a typical day.
Zinc: small but busy
Zinc supports the immune system, helps build proteins and plays a part in taste and smell. Oysters, beef, cheese and chickpeas are good sources.
B vitamins: the energy team
The B complex helps the body turn food into energy. It includes thiamine, riboflavin, niacin, B5, B6 and biotin. Whole grains, eggs, fish and beans are all rich in B vitamins.
Illustration of the idea of a calm routine, not a measurement of results.
Where a capsule helps
Busy weeks make it hard to eat well every single day. A capsule that holds these nutrients gives you a steady base on those days. Food still comes first, and the capsule fills gaps.
A simple shopping list
Pumpkin seeds, almonds, spinach, eggs, chickpeas, whole-grain bread and salmon cover most of what is discussed above. Put four of them in your basket this week.
