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Free nutrition guide

Know what your body needs, and where to find it.

Browse vitamins, minerals and popular supplement ingredients. Each page covers daily needs or typical doses, food sources, the evidence, safety and halal notes.

Open a card to see daily needs or typical doses, food sources, deficiency signs, the lab test to ask about, which supplement forms are better absorbed, and what the research says.

Water-soluble vitamin Choline Cell membrane phospholipids, acetylcholine (nerve signaling), liver fat transport, fetal brain development Women: 425 mgRead more → Water-soluble vitamin Vitamin B9 DNA/RNA synthesis, red blood cell formation, neural tube development, homocysteine metabolism Women: 400 mcg DFERead more → Fat-soluble vitamin Vitamin A Vision (rhodopsin), immune function, skin and mucosal integrity, growth, reproduction Women: 700 mcg RAERead more → Water-soluble vitamin Vitamin B1 Carbohydrate energy metabolism, nerve and heart function Women: 1.1 mgRead more → Water-soluble vitamin Vitamin B12 Red blood cell formation, nerve myelin, DNA synthesis, homocysteine metabolism Women: 2.4 mcgRead more → Water-soluble vitamin Vitamin B2 Energy metabolism (FAD/FMN), antioxidant recycling, activation of B6 and folate Women: 1.1 mgRead more → Water-soluble vitamin Vitamin B3 NAD/NADP coenzymes for energy metabolism, DNA repair, cell signaling Women: 14 mg NERead more → Water-soluble vitamin Vitamin B5 Component of coenzyme A; fatty-acid and energy metabolism Women: 5 mgRead more → Water-soluble vitamin Vitamin B6 Amino-acid metabolism, neurotransmitter synthesis, hemoglobin formation, homocysteine metabolism Women: 1.3 mgRead more → Water-soluble vitamin Vitamin B7 Carboxylase coenzyme for fat, carbohydrate and amino-acid metabolism; gene regulation Women: 30 mcgRead more → Water-soluble vitamin Vitamin C Collagen synthesis, antioxidant, iron absorption, wound healing, immune function Women: 75 mgRead more → Fat-soluble vitamin Vitamin D Calcium and phosphorus absorption, bone mineralization, muscle and immune function Women: 15 mcgRead more → Fat-soluble vitamin Vitamin E Fat-soluble antioxidant protecting cell membranes; immune function Women: 15 mg alpha-tocopherolRead more → Fat-soluble vitamin Vitamin K Blood clotting factors (II, VII, IX, X), bone protein (osteocalcin) activation Women: 90 mcgRead more → Major mineral Calcium Bone and teeth structure, muscle contraction, nerve signaling, blood clotting Women: 1,000 mgRead more → Major mineral Chloride Stomach acid (HCl), fluid and acid-base balance, nerve function Women: 2,300 mgRead more → Trace mineral Chromium May enhance insulin action; carbohydrate and lipid metabolism Women: 25 mcgRead more → Trace mineral Copper Iron metabolism, connective tissue, antioxidant enzymes (SOD), nervous system, melanin Women: 900 mcgRead more → Trace mineral Fluoride Strengthens tooth enamel; reduces dental caries; possible bone role Women: 3 mgRead more → Trace mineral Iodine Thyroid hormone (T3/T4) synthesis; metabolism, fetal brain development Women: 150 mcgRead more → Trace mineral Iron Hemoglobin (oxygen transport), myoglobin, energy metabolism, immunity, cognition Women: 18 mgRead more → Major mineral Magnesium Over 300 enzyme reactions, muscle/nerve function, blood sugar and pressure regulation, bone health Women: 310 mgRead more → Trace mineral Manganese Bone formation, metabolism of carbohydrates/amino acids/cholesterol, antioxidant enzyme (MnSOD) Women: 1.8 mgRead more → Trace mineral Molybdenum Cofactor for sulfite oxidase, xanthine oxidase, aldehyde oxidase Women: 45 mcgRead more → Major mineral Phosphorus Bone and teeth, ATP energy, DNA/RNA, cell membranes, acid-base balance Women: 700 mgRead more → Major mineral Potassium Fluid and electrolyte balance, nerve impulses, muscle contraction, blood pressure control Women: 2,600 mgRead more → Trace mineral Selenium Selenoproteins (antioxidant glutathione peroxidase), thyroid hormone metabolism, immunity Women: 55 mcgRead more → Major mineral Sodium Fluid balance, nerve transmission, muscle contraction, blood volume Women: 1,500 mgRead more → Trace mineral Zinc Immune function, wound healing, DNA synthesis, taste/smell, growth, enzyme function Women: 8 mgRead more → Essential fatty acid Omega-3 Brain and retina structure, anti-inflammatory signaling, heart health, fetal development Women: ALA: 1.1 gRead more → Essential fatty acid Omega-6 Cell membranes, skin barrier, precursor of arachidonic acid Women: 12 gRead more → Macronutrient Dietary fiber Gut health and regularity, cholesterol and blood-sugar control, satiety Women: 25 gRead more → Macronutrient Protein Tissue repair, enzymes, hormones, immune proteins, muscle Women: 46 gRead more → Macronutrient Water Temperature regulation, nutrient transport, waste removal, joint lubrication Women: 2.7 L/dayRead more → Supplement ingredient Apple cider vinegar A fermented vinegar popular for blood sugar, appetite and weight claims. Evidence: Limited / mixedRead more → Herbal / botanical Ashwagandha An herb used in Ayurvedic medicine, studied mainly for stress, anxiety and sleep. Evidence: ModerateRead more → Herbal / botanical Berberine A plant compound studied for blood sugar and cholesterol. Evidence: ModerateRead more → Protein Collagen peptides A structural protein in skin, joints and bones. Supplements supply collagen-derived amino acids; your body builds its own collagen from amino acids plus vitamin C, zinc and copper. Evidence: Limited to moderateRead more → Supplement ingredient Coenzyme Q10 A compound your body makes that supports cellular energy production and acts as an antioxidant. Evidence: Limited to moderateRead more → Amino acid Creatine monohydrate A compound that helps muscles produce quick energy. One of the most researched sports supplements. Evidence: StrongRead more → Herbal / botanical Elderberry A dark berry used in syrups and gummies for cold and flu season. Evidence: Limited / preliminaryRead more → Supplement ingredient Glucosamine and chondroitin Natural components of cartilage. Supplements are mostly used for knee osteoarthritis pain. Evidence: MixedRead more → Herbal / botanical Green tea and EGCG Green tea contains catechins (EGCG) and caffeine, studied for weight, cholesterol and heart health. Evidence: Limited to modestRead more → Supplement ingredient Hyaluronic acid A molecule that holds water in skin and joint fluid. Oral supplements are mostly studied for knee pain. Evidence: Limited to moderateRead more → Supplement ingredient Inositol A sugar-like compound involved in insulin signaling. Myo-inositol is widely studied in polycystic ovary syndrome (PCOS). Evidence: ModerateRead more → Amino acid L-theanine An amino acid found mainly in tea, studied for calm focus and stress. Evidence: Limited to moderateRead more → Supplement ingredient Lutein and zeaxanthin Carotenoids concentrated in the macula of the eye. The AREDS2 study tested them for people with age-related macular degeneration (AMD). Evidence: StrongRead more → Hormone Melatonin A hormone your body makes in the dark that helps time your sleep. Supplements are used for jet lag and delayed sleep timing. Evidence: ModerateRead more → Supplement ingredient MSM A sulfur compound found in small amounts in foods. Supplements are mostly used for joint discomfort. Evidence: LimitedRead more → Amino acid N-acetylcysteine A form of the amino acid cysteine that supports glutathione, the body's main antioxidant. Also a prescription drug for acetaminophen overdose. Evidence: ModerateRead more → Prebiotic fiber Prebiotics Fibers that feed beneficial gut bacteria, such as inulin and fructooligosaccharides. Evidence: ModerateRead more → Probiotic Probiotics Live microbes that may benefit gut health. Effects depend on the strain and the condition. Evidence: ModerateRead more → Herbal / botanical Saffron extract A spice whose extract is studied for mood and anxiety. Evidence: Limited to moderateRead more → Herbal / botanical Turmeric and curcumin A spice whose active compound, curcumin, is studied for inflammation-related conditions such as osteoarthritis. Evidence: PreliminaryRead more →

Nutrients work as a team

Some nutrients help each other, and some compete. Open a pairing to see how to get the most from your meals and supplements.

Pair B6 + B12 + Folate

These three work together to process homocysteine. Low levels of any one can show up in the same blood test.

Vitamin B6 Vitamin B12 Vitamin B9

Timing Calcium, tea and coffee vs. Iron

Calcium, tea and coffee can lower iron absorption. Leave a couple of hours between them and your iron.

Absorption Fat + Vitamins A, D, E and K

These vitamins dissolve in fat. Take them with a meal that contains some fat for better absorption.

Vitamin A Vitamin D Vitamin E Vitamin K

Pair Folate + B12

Both help build red blood cells. High folic acid can hide low B12, so it is smart to check both together.

Vitamin B9 Vitamin B12

Pair Iodine + Selenium

Your thyroid needs both: iodine to make thyroid hormone and selenium to activate it. Balance matters more than very high doses of either.

Iodine Selenium

Balance Sodium + Potassium

These two work as a pair in fluid balance and blood pressure. Most people get plenty of sodium and too little potassium.

Sodium Potassium

Synergy Vitamin C + Iron

Vitamin C helps your gut absorb plant (non-heme) iron. Pair iron-rich meals with citrus, peppers or berries.

Synergy Vitamin D + K2 + Calcium + Magnesium

D helps you absorb calcium and K helps guide calcium into bone. Magnesium helps activate vitamin D. Together they act as a bone team.

Vitamin D Vitamin K Calcium Magnesium

Balance Zinc vs. Copper

Long-term high-dose zinc can lower copper. Stay under the 40 mg upper limit unless a clinician advises otherwise.

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This guide is for education only and is not medical advice. These statements have not been evaluated by the Food and Drug Administration. Supplements are not intended to diagnose, treat, cure or prevent any disease. Symptoms are not specific, so only a clinician with the right tests can tell whether you are deficient. Daily needs are US reference intakes for adults 19-50.

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