Nutrients
Daily targets, upper limits, best forms, and matching supplements for 41 commonly tracked nutrients. Targets reflect FDA Daily Values, Adequate Intakes, or — for amino acids and a few conditional nutrients — practitioner-consensus dose ranges (clearly labeled).
Fat-soluble vitamins
4
nutrients
Water-soluble vitamins
9
nutrients
Major minerals
5
nutrients
Trace minerals
8
nutrients
Amino acids
10
nutrients
Other tracked
5
nutrients
Fat-soluble vitamins
4 entriesWater-soluble vitamins
9 entries- Vitamin B1 (Thiamin)Energy metabolism1.2 mgDV
- Vitamin B12Nerves · red blood cells2.4 mcgDV
- Vitamin B2 (Riboflavin)Energy metabolism1.3 mgDV
- Vitamin B3 (Niacin)NAD+ precursor16 mgDV
- Vitamin B5 (Pantothenic Acid)Coenzyme A5 mgDV
- Vitamin B6Amino acid metabolism1.7 mgDV
- Vitamin B7 (Biotin)Hair · skin · nails30 mcgDV
- Vitamin B9 (Folate)DNA synthesis400 mcgDV
- Vitamin CAntioxidant · collagen90 mgDV
Major minerals
5 entriesTrace minerals
8 entriesAmino acids
10 entries- GlycineSleep · collagen3 gTR
- L-ArginineNitric oxide3 gTR
- L-CarnitineFat oxidation1000 mgTR
- L-CitrullineEndurance · pump6 gTR
- L-GlutamineGut · recovery5 gTR
- L-LysineCollagen · immunity1000 mgTR
- L-TheanineCalm · focus200 mgTR
- L-TyrosineDopamine precursor1000 mgTR
- NACGlutathione · liver600 mgTR
- TaurineCardio · electrolyte1500 mgTR
Other tracked
5 entriesReference labels. DV = FDA Daily Value (the standard label term, derived from RDA/AI). AI = Adequate Intake (used when no RDA exists). TR = Target Range — our suggested target for nutrients without a formal DV (e.g. omega-3, creatine, most amino acids), based on common practitioner consensus.