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Daily Nutrition
Goal Tracker

Set a daily serving goal for each food group, check off what you eat throughout the day, and celebrate every milestone on your path to whole-body nourishment.

🍓Fruits
🥦Vegetables
🌾Grains
🥚Protein
🥛Dairy

Sunday, October 18

Expand each food group below to set your daily serving goal, then check off servings as you eat them throughout the day.

🍓

Fruits

Antioxidants & natural vitality

Set your daily goal to begin

🥦

Vegetables

Phytonutrients & cellular defence

Set your daily goal to begin

🌾

Grains

Sustained energy & fibre

Set your daily goal to begin

🥚

Protein

Muscle, repair & satiety

Set your daily goal to begin

🥛

Dairy

Calcium, probiotics & bone health

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Today's progress

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🍓

Frui

🥦

Vege

🌾

Grai

🥚

Prot

🥛

Dair

Today's tip

Soaking oats overnight increases nutrient bioavailability and reduces phytic acid.

Serving targets are based on USDA MyPlate guidelines for a 2,000-calorie diet. Adjust goals to match your individual needs and consult a registered dietitian for personalised guidance.

Evidence-based reference

Vitamins, Minerals &
Key Nutrients Guide

A comprehensive reference covering daily requirements for men and women, top food sources, and the science behind why each nutrient matters for whole-body vitality — sourced from NIH, USDA, and the Institute of Medicine.

33

Nutrients covered

5

Categories

M/F

Gender-specific RDAs

Filter

Showing all 33 nutrients

🟠

Vitamin A

Retinol · Beta-carotene

Fat-Soluble Vitamins

Daily requirements

Men
900 mcg RAE
Women
700 mcg RAE

RAE = Retinol Activity Equivalents. Upper limit 3,000 mcg/day.

Top food sources

Beef liver (6,582 mcg per 3 oz)Sweet potato (961 mcg per medium)Spinach (573 mcg per ½ cup cooked)Carrots (459 mcg per ½ cup raw)Cantaloupe (135 mcg per ½ cup)Eggs (75 mcg per large egg)

Health benefits

  • Supports night vision and overall eye health
  • Regulates immune cell differentiation and function
  • Promotes healthy skin cell turnover and collagen synthesis
  • Essential for reproductive health and foetal development
  • Antioxidant activity via beta-carotene precursor form
☀️

Vitamin D

Calciferol · Vitamin D3 · Cholecalciferol

Fat-Soluble Vitamins

Daily requirements

Men
600 IU (15 mcg)
Women
600 IU (15 mcg)

Many experts recommend 1,000–2,000 IU for optimal serum levels. Upper limit 4,000 IU/day.

Top food sources

Cod liver oil (1,360 IU per tbsp)Salmon, sockeye (570 IU per 3 oz)Swordfish (566 IU per 3 oz)Fortified milk (115–124 IU per cup)Egg yolk (44 IU per large egg)UV-exposed mushrooms (variable)

Health benefits

  • Regulates calcium and phosphorus absorption for bone density
  • Modulates immune function and reduces autoimmune risk
  • Supports mood regulation and reduces depression risk
  • Linked to reduced risk of cardiovascular disease
  • Promotes muscle strength and reduces fall risk in older adults
🌿

Vitamin E

Alpha-tocopherol

Fat-Soluble Vitamins

Daily requirements

Men
15 mg
Women
15 mg

Upper limit 1,000 mg/day from supplements.

Top food sources

Wheat germ oil (20 mg per tbsp)Sunflower seeds (7.4 mg per oz)Almonds (6.8 mg per oz)Sunflower oil (5.6 mg per tbsp)Hazelnuts (4.3 mg per oz)Avocado (2.7 mg per medium)

Health benefits

  • Potent fat-soluble antioxidant protecting cell membranes
  • Supports immune function and T-cell activity
  • Reduces oxidative damage to LDL cholesterol
  • Promotes healthy skin and wound healing
  • Anti-inflammatory effects in chronic disease prevention
🥬

Vitamin K

Phylloquinone (K1) · Menaquinone (K2)

Fat-Soluble Vitamins

Daily requirements

Men
120 mcg
Women
90 mcg

No established upper limit. K2 (MK-7) may require lower doses for bone/cardiovascular benefits.

Top food sources

Natto (939 mcg K2 per 3 oz)Kale (547 mcg K1 per cup cooked)Spinach (444 mcg K1 per cup cooked)Collard greens (530 mcg K1 per cup cooked)Hard cheeses (76 mcg K2 per oz)Broccoli (92 mcg K1 per cup cooked)

Health benefits

  • Essential for blood clotting cascade (K1)
  • Directs calcium into bones and away from arteries (K2)
  • Reduces arterial calcification and cardiovascular risk
  • Supports bone mineral density and reduces fracture risk
  • Activates osteocalcin for bone matrix formation
🍊

Vitamin C

Ascorbic acid · L-ascorbate

Water-Soluble Vitamins

Daily requirements

Men
90 mg
Women
75 mg

Smokers need +35 mg/day. Upper limit 2,000 mg/day.

Top food sources

Guava (228 mg per fruit)Bell pepper, red (95 mg per ½ cup)Kiwi (64 mg per medium)Broccoli (51 mg per ½ cup cooked)Brussels sprouts (48 mg per ½ cup)Strawberries (49 mg per ½ cup)

Health benefits

  • Powerful water-soluble antioxidant neutralising free radicals
  • Essential cofactor for collagen synthesis and wound healing
  • Enhances non-haem iron absorption from plant foods
  • Regenerates Vitamin E after it neutralises oxidants
  • Supports immune cell function and reduces infection duration
⚡

Vitamin B1

Thiamine

Water-Soluble Vitamins

Daily requirements

Men
1.2 mg
Women
1.1 mg

Top food sources

Pork loin (0.8 mg per 3 oz)Trout (0.4 mg per 3 oz)Black beans (0.4 mg per cup cooked)Sunflower seeds (0.4 mg per oz)Fortified cereals (variable)Edamame (0.3 mg per cup)

Health benefits

  • Converts carbohydrates into usable cellular energy (ATP)
  • Essential for nerve signal transmission
  • Supports heart muscle function
  • Required for synthesis of acetylcholine (memory neurotransmitter)
  • Protects against peripheral neuropathy
🟡

Vitamin B2

Riboflavin

Water-Soluble Vitamins

Daily requirements

Men
1.3 mg
Women
1.1 mg

Top food sources

Beef liver (2.9 mg per 3 oz)Fortified cereals (variable)Yoghurt (0.6 mg per cup)Milk (0.4 mg per cup)Almonds (0.3 mg per oz)Salmon (0.4 mg per 3 oz)

Health benefits

  • Central role in electron transport chain and ATP production
  • Required for FAD and FMN coenzyme synthesis
  • Supports glutathione recycling and antioxidant defence
  • Promotes healthy skin, eyes, and mucous membranes
  • Involved in folate and B6 metabolism
🔋

Vitamin B3

Niacin · Nicotinamide · NAD+ precursor

Water-Soluble Vitamins

Daily requirements

Men
16 mg NE
Women
14 mg NE

NE = Niacin Equivalents. Upper limit 35 mg/day (flushing form). No limit for nicotinamide.

Top food sources

Chicken breast (10.3 mg per 3 oz)Tuna, light (11.3 mg per 3 oz)Turkey (10 mg per 3 oz)Salmon (8.6 mg per 3 oz)Peanuts (4.2 mg per oz)Brown rice (3 mg per cup cooked)

Health benefits

  • Precursor to NAD+ — essential for cellular energy metabolism
  • Supports DNA repair mechanisms
  • Regulates cholesterol: raises HDL, lowers triglycerides
  • Anti-inflammatory effects in high doses
  • NAD+ supports sirtuin longevity pathways
🌾

Vitamin B5

Pantothenic acid

Water-Soluble Vitamins

Daily requirements

Men
5 mg (AI)
Women
5 mg (AI)

AI = Adequate Intake. No established upper limit.

Top food sources

Beef liver (8.3 mg per 3 oz)Sunflower seeds (2.1 mg per oz)Chicken breast (1.3 mg per 3 oz)Avocado (1.0 mg per medium)Mushrooms, shiitake (2.6 mg per cup)Sweet potato (1.0 mg per medium)

Health benefits

  • Essential for Coenzyme A synthesis and fatty acid metabolism
  • Required for steroid hormone and neurotransmitter production
  • Supports adrenal function and stress response
  • Promotes wound healing and skin barrier function
  • Involved in haemoglobin synthesis
🧠

Vitamin B6

Pyridoxine · Pyridoxal-5-phosphate (P5P)

Water-Soluble Vitamins

Daily requirements

Men
1.3 mg (up to 1.7 mg after 50)
Women
1.3 mg (up to 1.5 mg after 50)

Upper limit 100 mg/day.

Top food sources

Chickpeas (1.1 mg per cup cooked)Beef liver (0.9 mg per 3 oz)Tuna, yellowfin (0.9 mg per 3 oz)Salmon (0.6 mg per 3 oz)Chicken breast (0.9 mg per 3 oz)Potatoes (0.4 mg per medium)

Health benefits

  • Cofactor for over 100 enzyme reactions in amino acid metabolism
  • Required for serotonin, dopamine, and GABA synthesis
  • Lowers homocysteine levels (cardiovascular risk marker)
  • Supports immune function and antibody production
  • Involved in haemoglobin formation and oxygen transport
💇

Vitamin B7

Biotin · Vitamin H

Water-Soluble Vitamins

Daily requirements

Men
30 mcg (AI)
Women
30 mcg (AI)

No established upper limit.

Top food sources

Beef liver (30.8 mcg per 3 oz)Eggs, whole (10 mcg per large)Salmon (5 mcg per 3 oz)Pork chop (3.8 mcg per 3 oz)Sunflower seeds (2.6 mcg per oz)Sweet potato (2.4 mcg per ½ cup)

Health benefits

  • Essential cofactor for carboxylase enzymes in energy metabolism
  • Supports fatty acid synthesis and gluconeogenesis
  • Promotes healthy hair, skin, and nail structure
  • Required for amino acid catabolism
  • Supports gene regulation and cell signalling
🌱

Vitamin B9

Folate · Folic acid · 5-MTHF

Water-Soluble Vitamins

Daily requirements

Men
400 mcg DFE
Women
400 mcg DFE (600 mcg if pregnant)

DFE = Dietary Folate Equivalents. Upper limit 1,000 mcg/day (synthetic folic acid).

Top food sources

Beef liver (215 mcg per 3 oz)Spinach (131 mcg per ½ cup cooked)Black-eyed peas (105 mcg per ½ cup)Asparagus (89 mcg per 4 spears)Brussels sprouts (78 mcg per ½ cup)Avocado (59 mcg per ½ fruit)

Health benefits

  • Essential for DNA synthesis, repair, and methylation
  • Critical for neural tube development in early pregnancy
  • Lowers homocysteine — a key cardiovascular risk marker
  • Supports red blood cell formation and prevents megaloblastic anaemia
  • Involved in serotonin and dopamine synthesis via methylation cycle
🔴

Vitamin B12

Cobalamin · Methylcobalamin · Cyanocobalamin

Water-Soluble Vitamins

Daily requirements

Men
2.4 mcg
Women
2.4 mcg

No established upper limit. Vegans and those over 50 should supplement or eat fortified foods.

Top food sources

Clams (84.1 mcg per 3 oz)Beef liver (70.7 mcg per 3 oz)Salmon (4.9 mcg per 3 oz)Tuna, light (2.5 mcg per 3 oz)Milk (1.2 mcg per cup)Eggs (0.6 mcg per large)

Health benefits

  • Essential for myelin sheath formation and nerve conduction
  • Required for DNA synthesis and red blood cell maturation
  • Works with folate in the methylation cycle
  • Supports cognitive function and memory
  • Reduces homocysteine levels
🦴

Calcium

Macrominerals

Daily requirements

Men
1,000 mg (1,200 mg after 70)
Women
1,000 mg (1,200 mg after 50)

Upper limit 2,500 mg/day. Best absorbed in doses ≤500 mg.

Top food sources

Yoghurt, plain (415 mg per cup)Mozzarella (333 mg per 1.5 oz)Sardines with bones (325 mg per 3 oz)Milk (305 mg per cup)Fortified orange juice (300 mg per cup)Kale (94 mg per cup cooked)

Health benefits

  • Builds and maintains bone and tooth mineral density
  • Essential for muscle contraction including the heart
  • Required for nerve signal transmission
  • Activates enzymes and hormones throughout the body
  • Supports blood clotting cascade
⚡

Magnesium

Macrominerals

Daily requirements

Men
400–420 mg
Women
310–320 mg

Upper limit 350 mg/day from supplements (no limit from food).

Top food sources

Pumpkin seeds (156 mg per oz)Chia seeds (111 mg per oz)Almonds (80 mg per oz)Spinach (78 mg per ½ cup cooked)Cashews (74 mg per oz)Dark chocolate 70%+ (64 mg per oz)

Health benefits

  • Cofactor for over 300 enzymatic reactions in the body
  • Essential for ATP energy production in mitochondria
  • Regulates blood pressure and supports heart rhythm
  • Promotes deep sleep via GABA receptor activation
  • Reduces cortisol and supports stress resilience
🔵

Phosphorus

Macrominerals

Daily requirements

Men
700 mg
Women
700 mg

Upper limit 4,000 mg/day. Most people exceed RDA through diet.

Top food sources

Salmon (315 mg per 3 oz)Milk (246 mg per cup)Chicken breast (220 mg per 3 oz)Lentils (178 mg per ½ cup cooked)Almonds (136 mg per oz)Whole wheat bread (68 mg per slice)

Health benefits

  • Second most abundant mineral in bones and teeth
  • Component of ATP — the universal energy currency
  • Part of DNA and RNA backbone structure
  • Regulates acid-base balance in the body
  • Activates enzymes via phosphorylation
🍌

Potassium

Macrominerals

Daily requirements

Men
3,400 mg (AI)
Women
2,600 mg (AI)

AI = Adequate Intake. No established upper limit from food.

Top food sources

Dried apricots (1,511 mg per ½ cup)Lentils (731 mg per cup cooked)Acorn squash (896 mg per cup cooked)Potato with skin (926 mg per medium)Banana (422 mg per medium)Salmon (534 mg per 3 oz)

Health benefits

  • Regulates fluid balance and blood pressure
  • Essential for nerve impulse transmission
  • Supports muscle contraction and heart rhythm
  • Counteracts sodium's blood pressure-raising effects
  • Reduces risk of kidney stones and bone loss
🧂

Sodium

Macrominerals

Daily requirements

Men
< 2,300 mg
Women
< 2,300 mg

AI is 1,500 mg/day. Most adults consume 3,400+ mg/day. Minimum ~500 mg/day for physiological function.

Top food sources

Table salt (2,325 mg per tsp)Soy sauce (879 mg per tbsp)Processed meats (variable)Canned soups (variable)Cheese (variable)Naturally in celery, beets, milk

Health benefits

  • Maintains fluid balance and blood volume
  • Essential for nerve impulse generation
  • Required for muscle contraction
  • Regulates acid-base balance
  • Facilitates nutrient absorption in the intestine
💧

Chloride

Macrominerals

Daily requirements

Men
2,300 mg (AI)
Women
2,300 mg (AI)

Top food sources

Table salt (primary source)SeaweedTomatoesLettuceCeleryOlives

Health benefits

  • Component of hydrochloric acid (HCl) in stomach
  • Maintains fluid and electrolyte balance
  • Supports nerve impulse transmission
  • Regulates blood pH
  • Essential for proper digestion
🌋

Sulfur

Macrominerals

Daily requirements

Men
No established RDA
Women
No established RDA

Obtained through sulfur-containing amino acids (methionine, cysteine). Estimated 800–900 mg/day adequate.

Top food sources

Eggs (high in cysteine)Garlic and onions (allicin)Cruciferous vegetables (sulforaphane)Meat and poultryLegumesNuts and seeds

Health benefits

  • Component of glutathione — the master antioxidant
  • Required for collagen and keratin structure
  • Supports liver detoxification (phase II)
  • Anti-inflammatory via sulforaphane in cruciferous vegetables
  • Essential for insulin structure and function
🔩

Iron

Trace Minerals

Daily requirements

Men
8 mg
Women
18 mg (8 mg after menopause)

Upper limit 45 mg/day. Haem iron (meat) is 2–3× more bioavailable than non-haem (plant) iron.

Top food sources

Oysters (8 mg per 3 oz)White beans (8 mg per cup cooked)Beef liver (5 mg per 3 oz)Lentils (3.3 mg per ½ cup cooked)Tofu (3.4 mg per ½ cup)Spinach (3.2 mg per ½ cup cooked)

Health benefits

  • Core component of haemoglobin for oxygen transport
  • Required for myoglobin in muscle oxygen storage
  • Essential for mitochondrial energy production
  • Supports immune cell proliferation and function
  • Cofactor for collagen synthesis and neurotransmitter production
🛡️

Zinc

Trace Minerals

Daily requirements

Men
11 mg
Women
8 mg

Upper limit 40 mg/day. Phytates in grains/legumes reduce absorption.

Top food sources

Oysters (74 mg per 3 oz — highest source)Beef chuck (7 mg per 3 oz)Crab, Alaska king (6.5 mg per 3 oz)Pork loin (2.9 mg per 3 oz)Pumpkin seeds (2.2 mg per oz)Chickpeas (1.3 mg per ½ cup cooked)

Health benefits

  • Essential for immune cell development and function
  • Cofactor for over 300 enzymes across all metabolic pathways
  • Required for DNA synthesis and cell division
  • Supports wound healing and skin integrity
  • Critical for taste, smell, and reproductive health
🌰

Selenium

Trace Minerals

Daily requirements

Men
55 mcg
Women
55 mcg

Upper limit 400 mcg/day. Toxicity (selenosis) possible with excess supplementation.

Top food sources

Brazil nuts (68–91 mcg per nut — 1–2 nuts meets RDA)Tuna, yellowfin (92 mcg per 3 oz)Halibut (47 mcg per 3 oz)Sardines (45 mcg per 3 oz)Ham (42 mcg per 3 oz)Shrimp (40 mcg per 3 oz)

Health benefits

  • Essential component of glutathione peroxidase antioxidant enzymes
  • Required for thyroid hormone synthesis and metabolism
  • Supports immune function and reduces viral replication
  • Anti-cancer properties via selenoproteins
  • Protects against mercury and heavy metal toxicity
🦋

Iodine

Trace Minerals

Daily requirements

Men
150 mcg
Women
150 mcg (220 mcg if pregnant)

Upper limit 1,100 mcg/day.

Top food sources

Seaweed, nori (16–2,984 mcg per gram — highly variable)Cod (99 mcg per 3 oz)Iodised salt (71 mcg per ¼ tsp)Milk (56 mcg per cup)Shrimp (35 mcg per 3 oz)Eggs (24 mcg per large)

Health benefits

  • Essential for thyroid hormone (T3 and T4) synthesis
  • Regulates basal metabolic rate and thermogenesis
  • Critical for brain development in foetuses and infants
  • Supports healthy weight management via thyroid function
  • Antioxidant and anti-cancer properties in breast tissue
🟤

Copper

Trace Minerals

Daily requirements

Men
900 mcg
Women
900 mcg

Upper limit 10,000 mcg/day.

Top food sources

Beef liver (14,000 mcg per 3 oz)Oysters (4,850 mcg per 3 oz)Shiitake mushrooms (1,300 mcg per ½ cup cooked)Cashews (622 mcg per oz)Sunflower seeds (519 mcg per oz)Dark chocolate 70%+ (501 mcg per oz)

Health benefits

  • Cofactor for cytochrome c oxidase in mitochondrial energy production
  • Required for collagen cross-linking and connective tissue strength
  • Essential for iron metabolism and haemoglobin formation
  • Supports antioxidant defence via superoxide dismutase
  • Required for melanin synthesis and nerve myelination
🌿

Manganese

Trace Minerals

Daily requirements

Men
2.3 mg (AI)
Women
1.8 mg (AI)

Upper limit 11 mg/day.

Top food sources

Mussels (5.8 mg per 3 oz)Brown rice (1.8 mg per cup cooked)Hazelnuts (1.7 mg per oz)Pecans (1.1 mg per oz)Pineapple (0.8 mg per ½ cup)Spinach (0.8 mg per ½ cup cooked)

Health benefits

  • Cofactor for manganese superoxide dismutase (MnSOD) antioxidant
  • Required for bone formation and cartilage synthesis
  • Involved in carbohydrate and amino acid metabolism
  • Supports wound healing and blood clotting
  • Required for sex hormone synthesis
💎

Chromium

Trace Minerals

Daily requirements

Men
35 mcg (AI)
Women
25 mcg (AI)

No established upper limit.

Top food sources

Grape juice (7.5 mcg per cup)Ham (3.6 mcg per 3 oz)English muffin, whole wheat (3.6 mcg)Broccoli (11 mcg per ½ cup)Potatoes (3 mcg per medium)Turkey breast (2 mcg per 3 oz)

Health benefits

  • Enhances insulin signalling and glucose uptake
  • Supports healthy blood sugar regulation
  • May reduce insulin resistance in type 2 diabetes
  • Involved in macronutrient metabolism
  • Supports lean body mass and reduces fat mass
⚗️

Molybdenum

Trace Minerals

Daily requirements

Men
45 mcg
Women
45 mcg

Upper limit 2,000 mcg/day.

Top food sources

Legumes (black-eyed peas, lentils, lima beans)Whole grainsNuts and seedsLeafy vegetablesMilk and dairyBeef liver

Health benefits

  • Cofactor for sulphite oxidase (detoxifies sulphites)
  • Required for xanthine oxidase in uric acid metabolism
  • Supports aldehyde oxidase for drug metabolism
  • Involved in nitrogen metabolism
  • Supports liver detoxification pathways
🐟

Omega-3 Fatty Acids

EPA · DHA · ALA · Fish oil

Key Nutrients

Daily requirements

Men
1.6 g ALA (AI); 250–500 mg EPA+DHA recommended
Women
1.1 g ALA (AI); 250–500 mg EPA+DHA recommended

ALA is the plant form; EPA and DHA are the active marine forms. Conversion of ALA to EPA/DHA is inefficient (<10%).

Top food sources

Salmon, Atlantic (1,800 mg EPA+DHA per 3 oz)Mackerel (2,600 mg EPA+DHA per 3 oz)Sardines (1,400 mg EPA+DHA per 3 oz)Flaxseeds (6,400 mg ALA per oz)Chia seeds (5,100 mg ALA per oz)Walnuts (2,600 mg ALA per oz)

Health benefits

  • Potent anti-inflammatory effects throughout the body
  • Supports brain structure (DHA is 40% of brain's polyunsaturated fat)
  • Reduces triglycerides and cardiovascular disease risk
  • Supports foetal brain and eye development
  • Reduces symptoms of depression and anxiety
🌾

Dietary Fibre

Soluble fibre · Insoluble fibre · Prebiotic fibre

Key Nutrients

Daily requirements

Men
38 g (AI)
Women
25 g (AI)

Most adults consume only 15 g/day. No established upper limit.

Top food sources

Split peas (16 g per cup cooked)Lentils (15.6 g per cup cooked)Black beans (15 g per cup cooked)Avocado (10 g per medium)Chia seeds (10 g per oz)Artichoke (10 g per medium)

Health benefits

  • Feeds beneficial gut bacteria (prebiotic effect)
  • Slows glucose absorption and stabilises blood sugar
  • Lowers LDL cholesterol via bile acid binding
  • Promotes satiety and supports healthy weight
  • Reduces risk of colorectal cancer and diverticular disease
🧠

Choline

Key Nutrients

Daily requirements

Men
550 mg (AI)
Women
425 mg (AI)

Upper limit 3,500 mg/day. Classified as an essential nutrient since 1998.

Top food sources

Beef liver (356 mg per 3 oz)Eggs (147 mg per large egg)Beef top round (117 mg per 3 oz)Soybeans (107 mg per ½ cup)Chicken breast (72 mg per 3 oz)Cod (71 mg per 3 oz)

Health benefits

  • Precursor to acetylcholine — the memory and learning neurotransmitter
  • Essential for cell membrane phospholipid synthesis
  • Required for liver fat metabolism and VLDL export
  • Supports foetal brain development
  • Involved in DNA methylation and epigenetic regulation
⚡

Coenzyme Q10

CoQ10 · Ubiquinol · Ubiquinone

Key Nutrients

Daily requirements

Men
No established RDA; 100–300 mg/day commonly supplemented
Women
No established RDA; 100–300 mg/day commonly supplemented

Endogenous synthesis declines with age and statin use.

Top food sources

Beef heart (113 mg per 3 oz)Beef liver (39 mg per 3 oz)Sardines (22 mg per 3 oz)Mackerel (6.75 mg per 3 oz)Peanuts (2.7 mg per oz)Broccoli (0.86 mg per cup)

Health benefits

  • Essential component of the mitochondrial electron transport chain
  • Potent fat-soluble antioxidant protecting cell membranes
  • Supports heart muscle energy production
  • Reduces statin-induced muscle pain (myopathy)
  • Supports fertility and sperm motility
🦠

Probiotics

Lactobacillus · Bifidobacterium · Live cultures

Key Nutrients

Daily requirements

Men
No established RDA; 1–10 billion CFU/day commonly recommended
Women
No established RDA; 1–10 billion CFU/day commonly recommended

CFU = Colony Forming Units. Strain specificity matters for targeted benefits.

Top food sources

Kefir (10–34 billion CFU per cup)Yoghurt with live cultures (variable)Sauerkraut (1–10 billion CFU per serving)Kimchi (variable)Miso (variable)Tempeh (variable)

Health benefits

  • Diversify and strengthen the gut microbiome
  • Reduce duration and severity of diarrhoea and GI infections
  • Support immune system regulation (70% of immune cells in gut)
  • Produce short-chain fatty acids that nourish colonocytes
  • Linked to improved mood via the gut-brain axis

RDA and AI values are for healthy adults aged 19–50 unless otherwise noted. Sources: NIH Office of Dietary Supplements, USDA Dietary Guidelines for Americans 2020–2025, and Institute of Medicine Dietary Reference Intakes. This guide is for educational purposes only and does not constitute medical advice. Consult a registered dietitian or healthcare provider for personalised recommendations.