Nutrient library
Look up any nutrient. See what your stack adds up to.
Search 33 vitamins, minerals, and other nutrients for daily targets, upper limits, and food sources — or add what you already take below and see the combined total.
Every figure traces back to NIH and NASEM Dietary Reference Intakes — see how we check them in our methodology.
Check your stack
Add what you take, pick a life stage, and see the combined total against reference intake and upper limits — plus which nutrients work well together or compete.
This tool checks supplement-to-supplement and supplement-to-food effects only. It does not check interactions with prescription or over-the-counter medication — that requires your full medical history, which this page doesn't have. If you take any medicine, ask your doctor or pharmacist before combining it with anything you add here.
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Results for Women 19–50
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15 nutrients
Vitamins
Vitamin A
Supports normal vision (especially in low light), immune function, and the healthy growth of skin and other tissues.
View details →Vitamin B1 (Thiamin)
Helps your body turn carbohydrates from food into energy and keeps nerve and muscle signalling working normally.
View details →Vitamin B2 (Riboflavin)
A key part of energy production from food and helps the body recycle other B vitamins and protect cells from oxidative stress.
View details →Vitamin B3 (Niacin)
Central to how every cell releases energy from food, and supports normal skin and nervous-system function.
View details →Vitamin B5 (Pantothenic Acid)
Needed to make coenzyme A, which your body uses to break down fats and carbohydrates for energy.
View details →Vitamin B6
Supports protein metabolism, red blood cell formation, and the making of brain chemicals that affect mood and sleep.
View details →Vitamin B7 (Biotin)
Helps convert food into energy and supports the normal condition of hair, skin, and nails.
View details →Vitamin B9 (Folate)
Needed to make DNA and new cells, and especially important before and during pregnancy for healthy fetal development.
View details →Vitamin B12
Keeps nerve cells and red blood cells healthy and works with folate to make DNA. Mainly found in animal foods.
View details →Choline
Used to build cell membranes and acetylcholine, a signalling chemical involved in memory and muscle control, and to carry fat out of the liver. Needs rise in pregnancy, when it contributes to the baby's brain development.
View details →Vitamin C
An antioxidant that supports the immune system, helps make collagen for skin and blood vessels, and improves iron absorption from plants.
View details →Vitamin D
Helps your body absorb calcium for strong bones, and supports muscle and immune function. Your skin also makes it from sunlight.
View details →Vitamin E
A fat-soluble antioxidant that protects cell membranes from damage and supports immune function.
View details →Vitamin K1 (Phylloquinone)
Essential for normal blood clotting and works alongside vitamin K2 in bone metabolism.
View details →Vitamin K2 (Menaquinone)
Helps direct calcium into bones and teeth and keep it out of arteries, complementing vitamin K1's role in clotting.
View details →
13 nutrients
Minerals
Calcium
The main mineral in bones and teeth; also needed for muscle contraction, nerve signalling, and normal blood clotting.
View details →Chromium
A trace mineral involved in how the body handles carbohydrates, fats, and protein. It is often described as helping insulin work, though the evidence that extra chromium changes blood sugar in people who aren't deficient is mixed, and true deficiency is rare on an ordinary diet.
View details →Copper
A trace mineral used to make red blood cells, connective tissue, and the enzymes that move iron and produce energy. It also supports normal nerve and immune function.
View details →Iodine
Needed to make thyroid hormones, which regulate metabolism, growth, and development.
View details →Iron
Carries oxygen in the blood and supports energy production. Iron from animal foods (heme) absorbs more easily than plant iron.
View details →Magnesium
Involved in hundreds of reactions including energy production, muscle and nerve function, blood sugar control, and bone structure.
View details →Manganese
A trace mineral the body uses in bone formation, wound healing, and the enzymes that process carbohydrates, cholesterol, and free radicals.
View details →Molybdenum
A trace mineral needed by the enzymes that break down sulfur-containing amino acids and clear certain by-products of normal metabolism. Ordinary diets supply it easily.
View details →Phosphorus
A major mineral that pairs with calcium to build bone and tooth structure, and forms part of DNA and the molecule cells use to carry energy.
View details →Potassium
An electrolyte that helps regulate fluid balance, blood pressure, and normal muscle and nerve function.
View details →Selenium
A trace mineral that acts as an antioxidant and supports thyroid hormone metabolism and immune function.
View details →Sodium
An electrolyte that maintains fluid balance and supports nerve and muscle function. Most people get plenty, so the goal is a ceiling to stay under, not a target to reach.
View details →Zinc
Supports the immune system, wound healing, normal sense of taste and smell, and the growth of new cells.
View details →
5 nutrients
Other nutrients
Lutein + Zeaxanthin
A carotenoid that concentrates in the retina, where it (with zeaxanthin) helps filter blue light and supports long-term eye health.
View details →Omega-3 EPA
A marine omega-3 fatty acid that supports heart health and helps regulate the body's normal inflammatory response.
View details →Omega-3 DHA
A marine omega-3 that is a major structural fat in the brain and retina, supporting brain and eye health across life.
View details →Fiber
Supports healthy digestion and regularity, feeds beneficial gut bacteria, and helps you feel full and keeps blood sugar steadier after a meal.
View details →Creatine
Helps muscles produce quick bursts of energy for strength and high-intensity effort; also studied for cognitive support. The body makes some and stores more from food.
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