Essential Nutrients Guide
Discover the vitamins, minerals, and macronutrients your body needs. Learn about their benefits, best food sources, and daily requirements.
Macronutrients
The building blocks of nutrition - protein, fats, and fiber that your body needs in larger amounts.
Carbohydrates
Carbohydrates are your body's primary energy source. They come in simple (sugars) and complex (starches, fiber) forms. C...
Fiber
Dietary fiber is essential for digestive health, blood sugar control, and maintaining healthy cholesterol levels. It com...
Healthy Fats
Dietary fats are essential for hormone production, vitamin absorption, brain health, and energy storage. Focus on unsatu...
Protein
Protein is the building block of muscles, bones, skin, and virtually every tissue in your body. It's essential for muscl...
Essential Minerals
Crucial minerals that support bone health, muscle function, nerve transmission, and more.
Calcium
Calcium is essential for building and maintaining strong bones and teeth. It also plays vital roles in muscle function, ...
Copper
Copper is essential for iron metabolism, connective tissue formation, energy production, and brain function. It acts as ...
Iodine
Iodine is essential for thyroid hormone production, which regulates metabolism, growth, and development. It's particular...
Iron
Iron is essential for producing hemoglobin, which carries oxygen in your blood. It supports energy production, immune fu...
Magnesium
Magnesium is involved in over 300 enzymatic reactions in your body. It supports muscle and nerve function, energy produc...
Phosphorus
Phosphorus is the second most abundant mineral in the body. It's crucial for bone and teeth formation, energy production...
Potassium
Potassium is crucial for maintaining healthy blood pressure, proper muscle and nerve function, and fluid balance. It wor...
Selenium
Selenium is a powerful antioxidant that plays critical roles in reproduction, thyroid hormone metabolism, DNA synthesis,...
Sodium
Sodium is essential for fluid balance, nerve transmission, and muscle contraction. While necessary for health, most peop...
Zinc
Zinc is essential for immune function, wound healing, DNA synthesis, and cell division. It's crucial for maintaining sen...
Essential Vitamins
Vital vitamins that support immunity, energy, bone health, and overall wellness.
Folate (Vitamin B9)
Folate is essential for DNA synthesis, cell division, and red blood cell formation. It's critical during pregnancy for p...
Vitamin A
Vitamin A is crucial for vision, immune function, reproduction, and cellular communication. It comes in two forms: prefo...
Vitamin B1 (Thiamine)
Thiamine is essential for glucose metabolism and nerve, muscle, and heart function. It helps convert nutrients into ener...
Vitamin B12
Vitamin B12 is crucial for red blood cell formation, DNA synthesis, and neurological function. It's found naturally only...
Vitamin B2 (Riboflavin)
Riboflavin is crucial for energy production, cellular function, and metabolism of fats, drugs, and steroids. It also act...
Vitamin B3 (Niacin)
Niacin plays a role in over 400 enzyme reactions, primarily helping convert food into energy. It's also important for sk...
Vitamin B6
Vitamin B6 is involved in over 100 enzyme reactions in the body, primarily related to protein metabolism, cognitive deve...
Vitamin C
Vitamin C is a powerful antioxidant that supports immune function, collagen production, iron absorption, and wound heali...
Vitamin D
Vitamin D is essential for calcium absorption, bone health, immune function, and mood regulation. It's produced by your ...
Vitamin E
Vitamin E is a powerful fat-soluble antioxidant that protects cells from oxidative damage. It supports immune function, ...
Vitamin K
Vitamin K is essential for blood clotting and bone health. It comes in two forms: K1 (phylloquinone) from plants and K2 ...
Healthy Fats
Essential fatty acids that support brain health, reduce inflammation, and improve heart health.
Monounsaturated Fat
Monounsaturated fats (MUFAs) are healthy fats found in olive oil, avocados, and nuts. They improve cholesterol levels, r...
Omega-3 Fatty Acids
Omega-3 fatty acids are essential fats that your body cannot produce. They're crucial for brain health, reducing inflamm...
Polyunsaturated Fat
Polyunsaturated fats (PUFAs) include essential omega-3 and omega-6 fatty acids. They're crucial for brain function, redu...
Understanding Daily Values
Daily Values (DV) are reference amounts of nutrients to consume or not exceed each day. They're based on a 2,000 calorie diet.
5% DV or less
Considered low in a nutrient per serving
20% DV or more
Considered high in a nutrient per serving
Find Nutrients by Health Goal
Discover which nutrients support your specific health objectives:
Weight Loss
Fiber, protein, and nutrients that support satiety
Energy & Vitality
Iron, B vitamins, and nutrients that fight fatigue
Muscle Building
Protein, amino acids, and recovery nutrients
Heart Health
Omega-3s, potassium, and cardiovascular nutrients
Immune Support
Vitamin C, zinc, and immunity-boosting nutrients
🎯 Personalized Nutrition
Different life stages, diets, and activity levels have unique nutritional needs. Find tailored guidance for your situation:
📅 Life Stages
🥗 Diet Types
💪 Athletes & Active Lifestyles
💡 Pro Tip: Each demographic page shows specific RDI values, best food sources, meal plans, and tips tailored to your needs. Requirements can vary by 20-160% from general recommendations!
Track Every Nutrient Automatically
Log your meals and let Nutrivio track vitamins, minerals, and macronutrients automatically. Get insights on what you're eating and what you're missing.
