41 nutrients your body actually uses — vitamins, minerals, amino acids, and other essentials. Click any card to see what it does, the daily target, low-bioavailability forms to avoid, top food sources, and supplements that deliver it.
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.
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.
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.
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.
Trace mineral; bone density, calcium/magnesium metabolism, and free testosterone/estrogen balance. Common dose 3–6 mg/day.
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.
Acetylcholine precursor, phosphatidylcholine, methyl donor.
EPA+DHA — anti-inflammatory, cardiovascular, brain membrane. Target reflects common AHA/NIH guidance (no FDA DV).
Phosphocreatine pool; high-intensity output, cognition. Target reflects common 3–5 g maintenance (no FDA DV).
Cacao-derived methylxanthine; gentle stimulant, vasodilation, mood and focus without caffeine's jitters. Common dose 100–500 mg.