Vitamin C is one of the most important vitamins and essential for a number of metabolic processes in the body. For example, it is needed to produce collagen. Collagen is the structural framework upon which all organs, bones, and tissues are built. Vitamin C is especially important in acute conditions such as trauma and tissue damage. Vitamin C is found in vegetables and fruits such as asparagus, peppers, oranges, cauliflower, broccoli, Brussels sprouts, grapefruit, kale, and strawberries.

Vitamin D is also called the "sunlight vitamin" and cannot be produced by the body itself. Vitamin D supports our immune system and ensures a strong bone system. If you don't get enough sun to get a tan, you won't achieve an optimal dosage of vitamin D. Therefore, vitamin D supplementation is advisable, but it is crucial to use vitamin D3 instead of vitamin D2.

Protein is essential for recovery and supporting immune function. It is also a key building block for all types of tissue. We recommend at least 1 gram per kg of body weight per day. Common sources of protein include fish and seafood, meat, poultry, and eggs, as well as grains (quinoa, oatmeal), vegetables, and legumes (soybeans, lentils, (chick)peas, white and green beans), nuts, and seeds.

Interest in omega-3 fatty acids has grown enormously in recent years, particularly due to their blood lipid-lowering, anti-inflammatory, and neuroprotective effects. Our bodies require a proper ratio of omega-6 (saturated) to omega-3 (unsaturated) fatty acids. Ideally, this ratio should be 2:1 or 1:1. In our society, however, this ratio is often between 20:1 and 30:1. Sources of omega-3 fatty acids include seeds, nuts, and fish. For people who don't want to or can't eat fish, fish oil capsules are a good alternative.