Nutrients
41 nutrients your body actually uses — vitamins, minerals, amino acids, and macros. Click any card to see what it does, the daily target, low-bioavailability forms to avoid, top food sources, and supplements that deliver it.
Fat-soluble vitamins(4)
Retinal function, immune response, skin and mucous membrane health.
Calcium absorption, bone mineralization, immune modulation.
Lipid-soluble antioxidant; protects membranes from oxidative damage.
Blood clotting and bone matrix protein activation.
Water-soluble vitamins(9)
Carbohydrate metabolism and nerve signaling.
Cofactor for FAD/FMN; cellular energy production.
NAD/NADP cofactors; energy metabolism, DNA repair.
Coenzyme A synthesis; fatty acid and energy metabolism.
Pyridoxal-5-phosphate; neurotransmitter and amino acid metabolism.
Carboxylase cofactor; fatty acid synthesis and gluconeogenesis.
One-carbon metabolism; DNA synthesis, methylation, red blood cell formation.
Myelin synthesis, red blood cell production, methylation cycle.
Collagen synthesis, antioxidant, immune function.
Major minerals(5)
Bone mineralization, muscle contraction, neuronal signaling.
Cofactor for 300+ enzymes; sleep, muscle relaxation, ATP.
Bone matrix, ATP, phospholipids, DNA backbone.
Cellular fluid balance, blood pressure regulation, muscle function.
Extracellular fluid balance, nerve impulse conduction.
Trace minerals(8)
Hemoglobin, myoglobin, oxidative phosphorylation.
100+ enzymes; immune function, wound healing, DNA synthesis.
Cytochrome c oxidase, ceruloplasmin, iron transport.
Bone formation, MnSOD antioxidant, amino acid metabolism.
Glutathione peroxidase, thyroid hormone metabolism.
Thyroid hormone (T3/T4) synthesis.
Insulin signaling support; glucose uptake.
Cofactor for sulfite oxidase, xanthine oxidase, aldehyde oxidase.
Amino acids(10)
Inhibitory neurotransmitter; collagen synthesis, sleep depth, glutathione precursor. Common dose 3 g before bed.
Conditionally essential; cardiovascular, mitochondrial, osmoregulation. Common dose 1–3 g/day.
Tea-derived amino acid; alpha-wave EEG activity, calm focus, attenuates caffeine jitters. Common dose 100–400 mg.
N-acetyl-cysteine; glutathione precursor, antioxidant, mucolytic. Common dose 600–1200 mg.
Nitric oxide precursor; vasodilation, blood flow. Common dose 3–6 g/day.
Converted to arginine; sustained NO support, exercise performance. Common dose 3–8 g.
Fatty-acid transport into mitochondria; energy metabolism. Common dose 500–2000 mg.
Most abundant amino acid; gut barrier, immune cell fuel, recovery. Common dose 5 g/day.
Catecholamine precursor; cognitive resilience under stress. Common dose 500–2000 mg.
Essential amino acid; collagen, antiviral support. Common dose 1–3 g.
Other tracked(5)
Acetylcholine precursor, phosphatidylcholine, methyl donor.
EPA+DHA — anti-inflammatory, cardiovascular, brain membrane. Target reflects common AHA/NIH guidance (no FDA DV).
Soluble + insoluble; gut microbiome, glycemic control.
Amino acids for muscle protein synthesis, enzymes, hormones.
Phosphocreatine pool; high-intensity output, cognition. Target reflects common 3–5 g maintenance (no FDA DV).