Cells

Nutrients connected to Cells

A link means the body needs the nutrient for this, or that low intake is linked to it. It does not mean extra supplements help if your intake is already adequate; each link shows how strong the evidence is.

• IronEstablished role

  Iron is an essential mineral found in every cell of the body, and the body cannot make it.

• ZincEstablished role

  Zinc is needed for cell growth and division and for making new cells and enzymes.

• Vitamin EEstablished role

  As an antioxidant, vitamin E protects cells from free radical damage and helps them interact. Extra supplements are not shown to add benefit.

• PotassiumEstablished role

  Potassium helps move nutrients into cells and waste products out.

• SeleniumEstablished role

  Selenium helps the body make antioxidant enzymes that prevent cell damage.

• PhosphorusEstablished role

  Phosphorus helps make ATP and supports growth, maintenance and repair of cells and tissues.

• LysineEstablished role

  Lysine is one of the amino acids the body uses to build proteins, which cells need for growth and repair. This is a normal food role, not a reason to take a supplement.

• TryptophanEstablished role

  Tryptophan is one of nine essential amino acids; amino acids are the building blocks of proteins, so the body needs it from food.

• TaurineEstablished role

  Taurine acts as an osmolyte, helping regulate cell volume, and helps modulate calcium inside cells. This is a normal role, not a supplement benefit.

• Omega-6 fatty acidsEstablished role

  Linoleic acid is a component of cell and mitochondrial membrane fats and cannot be made by the body.

• Coenzyme Q10Established role

  Cells use CoQ10 to make the energy they need to grow and stay healthy.

• GlutathioneEstablished role

  Glutathione is made inside cells and described as the body's most abundant endogenous antioxidant and a regulator of oxidative stress. Taking it by mouth is a separate question.

• PhosphatidylserineEstablished role

  PS is a membrane fat that takes part in cell signalling, clotting and clearing of dying cells.

• Choline (supplement forms: bitartrate, phosphatidylcholine and others)Established role

  Phosphatidylcholine is a building block of cell membranes.

• Calamus (sweet flag)Documented risk

  Beta-asarone is genotoxic in cell test systems, while one 2025 Ames test was negative for Indian rhizome.

• Chitrak (Ceylon leadwort)Documented risk

  Plumbagin is cytotoxic and genotoxic in lab studies (review and a 2026 preprint).

• CryptolepisLab or animal research only

  Cryptolepine binds DNA and is toxic to cells in lab tests. This is a lab finding; its meaning for people drinking the root tea is not established.

• Vitamin B5Established role

  Pantothenic acid is needed for growth and for the way cells break down and use food.

• Vitamin CEstablished role

  Vitamin C is one of many antioxidants. Large trials of antioxidant supplements found no clear benefit for health outcomes.

• MolybdenumEstablished role

  Molybdenum-dependent enzymes take part in making and repairing genetic material, according to the NHS.

• Alpha-lipoic acidLab or animal research only

  Antioxidant activity is shown in lab settings; benefit to cells in people taking supplements is not established.

• Polyphenols: quercetin and resveratrolLab or animal research only

  Antioxidant effects on cells are lab findings; benefit in people is not shown.

• Citicoline and alpha-GPCLab or animal research only

  Citicoline is described as a precursor of phosphatidylcholine, a cell-membrane component. Animal research suggests membrane effects; human benefit is not shown.

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