Nutrient and supplement library
Each entry gives you four things: what the nutrient does, the daily requirement and upper limit for adults, the timing it needs, and every interaction rule it appears in with the mechanism and a citation. Values come from the NIH Office of Dietary Supplements reference intakes.
Deep guides
Longer pieces on dosing, absorption and the interactions that actually change outcomes.
Magnesium Glycinate: Dose, Timing and Interactions
The best-tolerated magnesium form, and the timing that makes it work.
Readvitamin · 7 minVitamin D3: How Much, When, and What It Needs
The fat-soluble vitamin that most people take wrong.
Readmineral · 6 minIron Supplementation: Absorption and What Blocks It
The most commonly wasted supplement — and how to stop wasting it.
Readmineral · 6 minZinc: The Copper Problem and How to Dose It
Why long-term zinc without copper is a mistake.
Readfatty-acid · 6 minOmega-3 (EPA/DHA): Dose, Form and Interactions
Getting the dose and the form right matters more than the brand.
Readvitamin · 6 minVitamin K2 (MK-7): The Calcium Director
The partner vitamin D3 needs, and the one that matters most on warfarin.
ReadNutrient reference
Recommended daily intake, upper intake level, timing and interactions for every nutrient StackingRight tracks.
Vitamins
- Vitamin D3
Regulates calcium absorption and bone mineralisation, and supports immune and neuromuscular function.
RDA 600 IUUL 4k IU - Vitamin K2
Directs calcium into bone and away from arteries by activating osteocalcin and matrix Gla protein.
RDA 90 mcg - Vitamin K1
The plant form of vitamin K, essential for clotting factor synthesis.
RDA 90 mcg - Vitamin A
Supports vision, immune defence and skin integrity; required for gene transcription.
RDA 700 mcg RAEUL 3k mcg RAE - Vitamin E
Chain-breaking antioxidant that protects cell membranes from lipid peroxidation.
RDA 15 mgUL 1k mg - Vitamin C
Water-soluble antioxidant and cofactor for collagen synthesis; sharply increases non-heme iron absorption.
RDA 75 mgUL 2k mg - Thiamin
Cofactor for carbohydrate metabolism and nerve conduction.
RDA 1.1 mg - Riboflavin
Electron carrier in energy production and a cofactor for glutathione recycling.
RDA 1.1 mg - Niacin
Supports NAD/NADP-dependent energy metabolism and DNA repair.
RDA 14 mgUL 35 mg - Pantothenic acid
Precursor to coenzyme A, central to fatty-acid metabolism.
RDA 5 mg - Vitamin B6
Cofactor for neurotransmitter synthesis and haemoglobin formation.
RDA 1.3 mgUL 100 mg - Biotin
Cofactor for carboxylase enzymes in fat, glucose and amino-acid metabolism.
RDA 30 mcg - Folate
One-carbon metabolism for DNA synthesis and red blood cell production.
RDA 400 mcg DFEUL 1k mcg DFE - Vitamin B12
Required for myelin maintenance and red blood cell formation.
RDA 2.4 mcg
Other compounds
- Choline
Precursor to acetylcholine and phosphatidylcholine; supports liver and cell-membrane function.
RDA 425 mgUL 3.5k mg - CoQ10
Electron carrier in mitochondrial respiration and a lipid-phase antioxidant.
No RDA - Glutathione1 rule
Master intracellular antioxidant and cofactor for phase II detoxification.
No RDA - Curcumin
Polyphenol that modulates NF-kB inflammatory signalling.
No RDA - Quercetin
Flavonol with antihistamine and senolytic activity in vitro.
No RDA - Inositol
Second messenger precursor involved in insulin signalling and ovarian function.
No RDA
Minerals
- Calcium
Primary structural mineral in bone and a signalling ion in muscle and nerve function.
RDA 1k mgUL 2.5k mg - Magnesium
Cofactor in 300+ enzyme reactions including ATP handling, and a natural calcium channel blocker.
RDA 320 mgUL 350 mg - Zinc
Cofactor for immune signalling, wound healing and hundreds of zinc-finger transcription factors.
RDA 8 mgUL 40 mg - Iron
Carries oxygen in haemoglobin and supports mitochondrial electron transport.
RDA 18 mgUL 45 mg - Copper
Cofactor for cytochrome c oxidase, superoxide dismutase and copper-dependent collagen cross-linking.
RDA 0.9 mgUL 10 mg - Selenium
Incorporated into selenoproteins including glutathione peroxidase and thyroid deiodinases.
RDA 55 mcgUL 400 mcg - Iodine
Substrate for thyroid hormone synthesis.
RDA 150 mcgUL 1.1k mcg - Chromium
Potentiates insulin signalling; evidence for meaningful glucose effects is mixed.
RDA 25 mcg - Manganese
Cofactor for manganese superoxide dismutase and arginase.
RDA 1.8 mgUL 11 mg - Potassium
Principal intracellular cation; sets resting membrane potential and blood pressure.
RDA 2.6k mg
Browse by category
- Vitamins
Fat-soluble, water-soluble and how each should be timed.
- Minerals
Competition, absorption ceilings and depletion risk.
- Fatty acids
Omega-3 dosing, forms and bleeding risk.
- Protocols
How to arrange a whole stack, whatever it contains.
- Medications
The nutrient-drug interactions that need a conversation.