Vitamins
Vitamin A
An essential fat-soluble vitamin crucial for vision, immune function, reproduction, and maintaining healthy skin and tissues
Nutrient Guide
Comprehensive information about essential vitamins, minerals, amino acids, and other nutrients vital for optimal health. Learn about their functions, food sources, deficiency signs, and more.
Vitamins
Vitamins
Vitamin B1 (Thiamin)
An essential water-soluble vitamin crucial for energy metabolism, nerve function, and cardiovascular health
Vitamins
Vitamin B12 (Cobalamin)
Essential for neurological function, energy production, and red blood cell formation
Vitamins
Vitamin B2 (Riboflavin)
An essential water-soluble vitamin crucial for energy production, antioxidant function, and cellular growth and development
Vitamins
Vitamin B3 (Niacin)
An essential water-soluble vitamin crucial for energy metabolism, DNA repair, skin health, and nervous system function
Vitamins
Vitamin B5 (Pantothenic Acid)
An essential water-soluble vitamin crucial for energy metabolism, fatty acid synthesis, and hormone production
Vitamins
Vitamin B6 (Pyridoxine)
An essential water-soluble vitamin crucial for protein metabolism, neurotransmitter synthesis, brain development, and immune function
Vitamins
Vitamin B9 (Folate)
An essential B vitamin critical for DNA synthesis, cell division, and preventing birth defects
Vitamins
Vitamin C
An essential water-soluble vitamin that's vital for immune function, collagen synthesis, and antioxidant protection
Vitamins
Vitamin D
The sunshine vitamin essential for bone health, immune function, and mood regulation
Vitamins
Vitamin E
A powerful fat-soluble antioxidant that protects cells from oxidative damage and supports immune function
Vitamins
Vitamin K
An essential fat-soluble vitamin critical for blood clotting, bone health, and cardiovascular function
Minerals
Minerals
Calcium
The most abundant mineral in the body, crucial for bone health, muscle function, and cell signaling
Minerals
Copper
An essential trace mineral crucial for energy production, iron metabolism, connective tissue formation, and antioxidant defense
Minerals
Iodine
An essential trace mineral crucial for thyroid hormone production, metabolism regulation, and brain development
Minerals
Iron
Essential mineral vital for oxygen transport, energy production, and immune function
Minerals
Magnesium
An essential mineral critical for energy production, nerve function, muscle health, and hundreds of enzymatic reactions
Minerals
Manganese
An essential trace mineral crucial for bone formation, antioxidant defense, metabolism, and brain function
Minerals
Phosphorus
An essential mineral crucial for bone health, energy metabolism, cell membrane structure, and acid-base balance
Minerals
Potassium
An essential electrolyte mineral crucial for nerve function, muscle contraction, blood pressure regulation, and fluid balance
Minerals
Selenium
An essential trace mineral vital for antioxidant defense, thyroid function, immune health, and DNA synthesis
Minerals
Sodium
An essential electrolyte mineral critical for nerve function, muscle contraction, fluid balance, and blood pressure regulation
Minerals
Zinc
An essential trace mineral vital for immune function, protein synthesis, DNA creation, growth, development, and wound healing
Fatty Acids
Fatty Acids
Monounsaturated Fats
Heart-healthy fatty acids with a single double bond that support cardiovascular health, metabolism, and cell integrity
Fatty Acids
Omega-3 Fatty Acids
Essential fatty acids crucial for heart health, brain function, and reducing inflammation
Fatty Acids
Omega-6 Fatty Acids
Essential polyunsaturated fatty acids crucial for brain function, skin health, inflammation regulation, and hormone production
Fatty Acids
Polyunsaturated Fats
Essential fatty acids with multiple double bonds that support heart health, brain function, and cell structure
Fatty Acids
Saturated Fats
Fatty acids with no double bonds that provide energy, support cell structure, and can affect cholesterol levels
Fatty Acids
Trans Fats
Artificially created fatty acids that increase heart disease risk and should be minimized in the diet, with distinctions between industrial and natural sources
Macronutrients
Macronutrients
Carbohydrates
Essential macronutrients that serve as the body's primary and preferred energy source for daily functioning and physical activity
Macronutrients
Fiber
A non-digestible carbohydrate that supports digestive health, blood sugar control, cholesterol management, and the gut microbiome
Macronutrients
Protein
Essential macronutrient for muscle growth, tissue repair, enzyme production, and overall health
Macronutrients
Sugar
A simple carbohydrate that provides quick energy but needs to be consumed mindfully as part of a balanced diet
Why Nutrient Tracking Matters
Optimal Performance
Proper nutrient levels are essential for energy production, muscle recovery, cognitive function, and overall vitality.
Prevent Deficiencies
Modern diets and food processing can lead to nutrient gaps that may cause health issues before obvious symptoms appear.
Personalized Nutrition
Understanding your unique nutrient needs helps you make informed dietary choices based on your lifestyle, health goals, and genetic factors.
Our guide provides detailed information to help you optimize your nutrition and identify potential deficiencies before they impact your health.
Track all your micronutrients with Microgram
Microgram helps you monitor your intake of all essential vitamins, minerals, amino acids, and fatty acids for optimal health.