protein (Complete Amino Acids)

Essential for muscle building, repair, and cellular function

Range: 10-35 %

• Based on 0.8g per kg of body weight

carbohydrates (Saccharides)

Primary energy source for the body and brain

130 g

Range: 45-65 %

fats (Lipids)

Essential for hormone production and nutrient absorption

Range: 20-35 %

• Limit saturated fats to less than 10% of calories
• Minimize trans fats

vitamin a (Retinol)

Important for vision, immune system, and cell growth

vitamin c (Ascorbic Acid)

Antioxidant essential for tissue repair and immune function

vitamin d (Calciferol)

Crucial for bone health and immune function

15 mcg

(600 IU)

vitamin e (Tocopherol)

Antioxidant important for immune function and skin health

15 mg

vitamin k (Phylloquinone/Menaquinone)

Essential for blood clotting and bone health

b1 (Thiamine)

Essential for energy metabolism and nerve function

b2 (Riboflavin)

Important for energy production and cell function

• No adverse effects reported from food sources
• Upper limit applies to supplemental intake

b3 (Niacin)

Crucial for energy metabolism and DNA repair

b5 (Pantothenic Acid)

Essential for fatty acid metabolism

5 mg

b6 (Pyridoxine)

Important for protein metabolism and brain function

1.3 mg

b7 (Biotin)

Essential for energy metabolism and gene regulation

30 mcg

b9 (Folate)

Critical for DNA synthesis and cell division

400 mcg

b12 (Cobalamin)

Essential for nerve function and DNA synthesis

2.4 mcg

calcium (Ca)

Essential for bone health, muscle function, and nerve signaling

1000 mg

iron (Fe)

Critical for oxygen transport and energy production

magnesium (Mg)

Important for muscle, nerve function, and bone health

• Upper limit applies to supplemental magnesium only

zinc (Zn)

Essential for immune function, wound healing, and protein synthesis

selenium (Se)

Antioxidant mineral important for thyroid function

55 mcg

copper (Cu)

Required for iron metabolism and connective tissue formation

900 mcg

manganese (Mn)

Important for bone formation and wound healing

chromium (Cr)

Helps regulate blood sugar and metabolism

molybdenum (Mo)

Essential for processing proteins and genetic material

45 mcg

iodine (I)

Critical for thyroid hormone production

150 mcg

phosphorus (P)

Essential for bone health and energy metabolism

700 mg

potassium (K)

Important for heart function and blood pressure regulation

• No upper limit established

sodium (Na)

Essential for fluid balance and nerve function

2300 mg

• Upper limit is the same as recommended daily intake

daily

Total daily fluid intake

(Men: 15.5 cups, Women: 11.5 cups)

• Includes fluids from all beverages and foods
• Needs vary based on climate and activity level

mercury (Hg)

Neurotoxin found in some fish, particularly concerning for pregnant women

• Limit varies by body weight
• Pregnant women should be extra cautious
• Higher in large predatory fish

lead (Pb)

Toxic metal that can affect multiple body systems

• No safe level established
• Children are especially vulnerable
• Can accumulate in bones

cadmium (Cd)

Industrial contaminant that can damage kidneys and bones

• Accumulates in kidneys and liver
• Half-life in body: 10-30 years
• Common in some mushrooms and organ meats

arsenic (As)

Toxic metalloid found in some foods and water

• Organic form less toxic than inorganic
• Found in some rice and seafood
• Water should be tested in certain regions

aluminum (Al)

Common metal that may accumulate in body tissues

• Avoid cooking acidic foods in aluminum cookware
• Some antacids contain high levels
• May be linked to neurological issues

soluble oxalates

Oxalates that can be readily absorbed in the digestive tract

• Can bind to calcium and other minerals
• Higher absorption rate than insoluble oxalates
• Found in many leafy greens and nuts

insoluble oxalates

Oxalates that are less readily absorbed but can form crystals

• May form calcium oxalate crystals
• Lower absorption rate than soluble oxalates
• Common in some root vegetables and beans

total oxalates

Combined soluble and insoluble oxalate intake

• Individual tolerance varies
• Those with kidney stone history should limit intake
• Cooking can reduce oxalate content

flavonoids

Largest group of polyphenols, known for antioxidant and anti-inflammatory effects

500 mg

• Found in fruits, vegetables, and tea
• Includes quercetin, catechins, and anthocyanins
• May help reduce risk of chronic diseases

phenolic acids

Second most common polyphenols, important for cellular function

200 mg

• Present in coffee, tea, and whole grains
• Includes caffeic acid and ferulic acid
• May have neuroprotective properties

stilbenes

Less common polyphenols with potential longevity benefits

1 mg

• Resveratrol is the most studied stilbene
• Found in red wine and berries
• May have cardioprotective effects

lignans

Plant compounds that may have estrogen-like effects

20 mg

• Found in flaxseeds and other seeds
• May support hormone balance
• Potential benefits for cardiovascular health